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I'm already into my third trimester, so that means I have some things to report on how the last few months have been! In this episode I share all about the ups + downs of my second trimester, along with some resources that have really helped me as a soon-to-be mom. Check out these books that I mention in the episode:Ina May's Guide to ChildbirthNatural Childbirth the Bradley WayBecoming Babywise (I accidentally referred to this book as "Birthwise" in the podcast)Here are some additional episodes to check out (those mentioned in this show):8 Things I Learned in The First Trimester of Pregnancy (My First Baby)The Macronutrient You’re Likely Most Deficient In + How to Get More of ItThank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
In the final episode of the *Fresh Start Series* I am talking all about optimizing your exercise routine! I specifically break down the reasons you should care about the following three elements of a well-balanced routine AND offer tons of ideas on how to implement these types of movement into your regimen:1. mobility work2. strength training3. cardiovascular conditioningIf you're excelling in one or two of these areas, but neglecting another, this episode is just for you. You'll walk away with lots of ways to start mobilizing, strengthening, or conditioning your body so you can choose just the approach that floats your boat! Check out the other episodes in the fresh start series:The #1 Thing You Need to Know if You’re Ready for a Fresh Start This Fall4 Sneaky Stressors That Are Stealing Your Progress, Your Waistline + Your LifeGet Better Results From Your Diet With These 5 StepsAnd here are some additional episodes to check out (those mentioned in this show):4 Reasons to Skip the Weight Machines and Use Free Weights Instead5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the BandwagonThank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Welcome back for the third episode in the *Fresh Start Series* all about nutrition! Tune in for tons of juicy details on the following steps to up-level your diet, by asking yourself these questions:1. How am I eating?2. What percentage of my food intake is processed?3. How much protein do I consume on a daily basis?4. How much sugar am I really eating?  5. Do I need to consider an elimination diet to determine inflammatory foods?Check out this Precision Nutrition article and infographic on how to conduct an elimination diet for yourself.The other episodes in the fresh start series:The #1 Thing You Need to Know if You’re Ready for a Fresh Start This Fall4 Sneaky Stressors That Are Stealing Your Progress, Your Waistline + Your LifeAdditional episodes to check out (those mentioned in this show):7 Ways to Increase Your Hydration For Weight Loss, Better Brain Function + MoreForget Keto + Paleo: THIS Is the Diet Trick You Need This New YearPart 1: How to Read a Nutrition Label - Ingredients to Watch ForPart 2: How to Read a Nutrition Label - Assessing the Macros For Your GoalsThe Great Tracking Debate: Should You Be Tracking Your FoodThe Macronutrient You’re Likely Most Deficient In + How to Get More of ItAnd CHEERS to 50 episodes! Thank you for all of your continued support and listening ears - I feel incredibly blessed that you take interest in tuning in as you drive, workout, walk, cook, and so much more. As a token of your appreciation for this free content would you mind submitting a rating or review on your preferred platform?Thank YOU for making this show possible! For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Are you aware of the impact that stress has on your health? This episode is the second in the *Fresh Start Series* and we're chatting all about how stress affects your life. Let's break down four sneaky stressors that are stealing your progress, along with some solutions to make change. Do you struggle with any of the following?1. Your technology never stops ringing, dinging and pinging2. You value comparison over contentment3. You think that more (of anything - dieting, exercise, material goods) will make you better4. You never feel “enough”I pray that this episode stirs your heart to open up to the love of God and gain fresh insight into how He desires to work in your life.Additional episodes to check out out:The #1 Thing You Need to Know if You’re Ready for a Fresh Start This FallPrioritizing Habit Change: Where to Begin Your Journey to Better Health6 Steps to Determine if You Need a Social Media DetoxMy Testimony: From Eating Disorder to Empowered DiscipleIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Fall is here! The air is crisp, pumpkin everything is coming back, new routines are being established, and if you're feeling ready for a fresh start for your health, this is the place to be.I am kicking off a *NEW* series, all about fresh starts. Tune in over the next month to learn all about how to optimize your health this fall, from discovering tactics to help you better manage stress and sleep, to making better choices in the kitchen and exercising with intentionality. In this episode, learn about the #1 thing you need to know if you're ready for a fresh start, along with 4 more important tips to apply as you head into making change, for a total of 5 things to keep in mind as you embark on this series!Another episode to check out out:Why S.M.A.R.T. Goals Aren't Always SmartIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
In this episode, we're chatting all about optimizing your exercise routine. Because who doesn't want to get the most out of their time at the gym?! AND who doesn't want to get in a sneaky ab workout without even knowing it?! Learn about the specific benefits of free weight training with barbells, dumbbells, kettlebells, medballs, etc. and gain a better understanding of why this type of functional strength training gets you the best results. (I'll also give you some tips on how to fit weight machines into the mix if you really enjoy them.)If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Do genetics play a role in determining your physique, and if so, how much? In this episode I am talking all about body type theory (a controversial topic that has been around since the 1940s). Learn about the origins of the ectomorph, mesomorph, endomorph theory and how to apply it to your nutrition + exercise plan!Other episodes to check out: 7 Ways to Increase Your Hydration For Weight Loss, Better Brain Function + MoreForget Keto + Paleo: THIS Is the Diet Trick You Need This New YearIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Did you know that over half of your body is water? And you'd perish in just 2-4 days if you were stranded without water somewhere. This fact alone tells us just how important proper hydration is for our existence! I encourage all my clients to focus on hydration before nutrition because building habits around hydration is critical to good health.In this episode we are talking all about the following:Why hydration mattersHow much water the average American consumesHow much water you should be consuming on a daily basis7 tactics to increase your daily water intakeWhat is hyponatremiaHow to determine if you should be taking electrolyte supplementsAnother episode to check out: How Much Is Too Much Caffeine + The Benefits of Cutting BackCheck out the studies I mentioned in this episode:Link to CDC research on water consumptionLink to Gallup research on soda and coffee consumptionIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Fitness magazines + publications (and TikTok "health gurus") can take you down a lot of unproductive bunny trails - the kind that don’t get you the results you’re actually looking for. I was sparked to cover this topic by a recent email subject line that indicated the "best time of day to exercise." Fortunately there was research behind the claim, but research that was conducted on less than 50 participants. Hmmm not ideal.In this episode I’ll share with you the good (and not so good) side of fitness + nutrition research, along with giving you clear tactics to navigate all the content that swarms us daily. Did you know that the majority of health + nutrition research is conducted on men and rats?! Not women? Yeah. Tune in to learn why. This is a *must listen to* episode if you are someone who loves consuming fitness + wellness content through magazines, social media, emails, and more!Another episode to check out: Prioritizing Habit Change: Where to Begin Your Journey to Better HealthAnd if you're curious to check out the study I mentioned:Link to BBC articleLink to research articleIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
We're deep into the summer (so much so that fall seems near - wahoo!) and you may be thinking oofta I've really neglected my health + fitness goals amidst all the BBQs, beach days, and travel I've done. If that's you, you're in just the right place!In this episode I am talking all about how to get back on track when you feel like your routine has taken a turn. Tune into the episode for 5 distinct tips on your next steps for making change! And make sure you stick around until point five for some seriously actionable advice to put into practice this week. Another episode to check out: Prioritizing Habit Change: Where to Begin Your Journey to Better HealthIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
The secret came out last episode, but if you have yet to see the news, here it is! There's a babe in my belly and I've made it through the first trimester, so I'm sharing all about my experience in this episode. I've had some fascinating ups and downs, especially considering that I went into this adventure as a pre + postnatal certified coach with a fair bit of knowledge on the female body. Wow is it amazing!Thank you all for your question submissions - enjoy!If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Let's talk protein bars! Are they even healthy to eat? What should you be looking for on the label? And what are some good brands to look for at the store? I'm answering all your protein bar questions in this episode!Here are a few additional podcast episodes that I referenced in the episode:Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out ForThe Macronutrient You’re Likely Most Deficient In + How to Get More of It (all about protein intake!)Part 1: How to Read a Nutrition Label - Ingredients to Watch ForPart 2: How to Read a Nutrition Label - Assessing the Macros For Your GoalsAnd here are links to the specific bars I suggested!RXBarsNo Cow Bars Rise BarsGood! Snacks BarsVital Performance BarsEpic Meat BarsChomps Meat SticksVermont Meat SticksThe New Primal Meat SticksPLUS a link to the YouTube video I referenced on artificial sweeteners: What Do Artificial Sweeteners Actually Do to Your Body?If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
If your mind feels consumed with thoughts about your appearance in the upcoming summer months, this is just the episode for you. Join me for the last episode in this body image series, where I pose questions for you to consider along your journey. The 5 questions to ask yourself if you can't get your mind off your summer bod:1. Am I taking unhealthy measures to get there?2. Do I plan to sustain this into the next season?*Check out this episode if you are looking for a road map to making healthy habit change - Prioritizing Habit Change: Where to Begin Your Journey to Better Health3. How does a "hot bod" glorify God?4. Does my closet require a "hot bod"?5. Does the amount of time I’m spending on attaining a certain body type align with my life priorities?Check out the other four episodes in this series: - My Testimony: From Eating Disorder to Empowered Disciple- God Sees You As Wonderfully Made, But Do You? // Interview with Kelli Oyewole- Finding Body Neutrality in a Body Positive World- How Judging Others Is Negatively Affecting Your Own Body ImageIf this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This episode covers a body image topic that's not always easy to hear, yet SO critical in the process of healing your relationship with your body. Today, I talk about how your judgement of others actually negatively affects your own body image.I talk about everything from the different forms that judgement can come in (*ahem* yes the judgmental thoughts in your head count too), how those thoughts + comments negatively affect you too, and how to shift this approach. Imagine if every time you judged someone for their body, your rather commented on a personality attribute that was positive - just think about how that would benefit others and yourself. Check out the other three episodes in this series, so far:My Testimony: From Eating Disorder to Empowered DiscipleGod Sees You As Wonderfully Made, But Do You? // Interview with Kelli OyewoleFinding Body Neutrality in a Body Positive WorldIf this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This series on rooting your identity in Christ, rather than your appearance, continues! I pray that this month's conversations have been offering you a new perspective on how you view your physical body, along with some take-home tactics to implement in this season when fitness + diet companies are pushing hard to fix your eyes on your insecurities before the summer.In today's episode I talk about the benefits of a body neutral approach rather than the hyped up body positive approach. We talk about the following topics:- Some alarming facts on body image - I referenced some statistics from these two websites:www.dosomething.orgwww.breakbingeeating.com- What is body positivity - The challenges of a body positive approach1. It continually puts our focus on our physical being2. Putting emphasis on our appearance fixes our eyes on ourselves, not on Jesus3. It often feels inauthentic- How to shift toward a body neutral approach1. Rather than going from 0-60, go from 0-302. Focus on your physical capabilities rather than your physical attributes3. Identify physical capabilities that feel authentic to you4. Step away from the mirror5. Focus on your Creator over everythingCheck out the other two episodes in this series, so far:My Testimony: From Eating Disorder to Empowered DiscipleGod Sees You As Wonderfully Made, But Do You? // Interview with Kelli OyewoleIf this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Kelli brings a powerful story of her own and a deep knowledge of God's word to this conversation centered on understanding your worth in Christ, rather than your weight on the scale. A success story herself when it comes to weight loss, Kelli shares phenomenal tactics and mindset shifts to bring into your own journey, whether you are working to lose weight or grappling with body image. Kelli Oyewole is a wife, mother of adult children, and grandmother in her mid-forties. She became a certified personal trainer after she lost fifty pounds when she quit smoking, changed her eating habits, and starting exercising. She has been a trainer for 10 years, a fitness nutrition specialist and has taught many group classes such as kickboxing and spin. Kelli has a degree in biblical studies from Moody and is currently attending Denver Seminary to become a licensed mental health therapist.  3:10 Fun rapid fire questions6:00 Kelli’s story: From a diet of fast food, Mountain Dew + Marlboro Ultra Lights to losing 50 lbs + now helping other women do the same.10:10 How to keep Christ at the center of your weight loss journey, over idolization of body change. What are you focusing on and how can you keep yourself accountable?21:00 Kelli shares her personal experience on how to feel the true love of God and know that you are “fearfully and wonderfully made” without needing to constantly strive for a certain number on the scale.Psalm 139:14 “I will praise You, for I am fearfully and wonderfully made; Marvelous are Your works, And that my soul knows very well.” 28:34 The power of community when you’re trying to make change in your life and balancing connection with quietude.32:34 We don’t have to do anything to earn God’s love, but as we draw closer to Him, He calls us to purpose, so what does it look like to step into that purpose while still balancing time spent being vs. doing. Kelli talks about seeking to understand if something is a divine opportunity or a distraction from the devil.40:30 How to surrender body image challenges while on a journey of making change. Kelli shares a profound point that to know how you were made and created to work, you need to go to The Creator.46:53 Coffee time with Jesus + the giving of grace and mercy to herself is having a distinct impact on Kelli’s day-to-day right now.48:20 Where to connect with Kelli:Instagram: @kellioyewoleFacebook: Kelli OyewoleIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
I am THRILLED to be kicking off a fresh series in the month of May, all about rooting your identity in Christ, rather than in your appearance. And how timely, because unfortunately this is the time of year that suddenly quick slim downs and fast fixes seem to be all the rage, in preparation for summer. It felt right to kick off this series with my own personal testimony of how God has pulled me from rooting my identity in things of the world (my appearance, my career success, the way others view me, etc.) to rooting my identity in Him. This is the real, raw truth of the struggles I've been through and most importantly, how God has glorified Himself in my current disposition.I mentioned a few authors on this topic that are definitely worth checking out:Heather CreekmoreJess ConnollyAnd of course the most important book you can reference... the Bible ;) And please know that if this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3 *Make sure you are following this podcast to ensure that you see when each fresh episode in this series drops in May!If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
I recently took a 4-week detox from social media and it was SPECTACULAR! It really got me to thinking about a number of things surrounding my priorities and has reframed my approach with social media going forward. In this episode I share my personal insights with you, along with 6 specific steps to determine if you need a social media detox, including:1. Start praying about it2. Baby step your way into it3. Consider your phone habits in bed4. Determine if there are other activities you'd rather spend your time on5. Assess if you're seeking personal growth and if you're okay with being uncomfortable6. Ask yourself the question: If your current social media habits looked the same 5 years from now would you be okay with that?I also shared a couple book recommendations that really encouraged me to take a break from social media. Check out the following reads:Who Are You Following?  by Sadie Robertson HuffThe Ruthless Elimination of Hurry by John Mark ComerIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Y'all know I love talking about protein and it seems to be one of your favorite topics to learn about because The Macronutrient You’re Likely Most Deficient In + How to Get More of It is one of my most-downloaded episodes! (If you are not a vegan or vegetarian that's a great episode to listen to regarding protein intake)In this episode we are diving into meat-free eating and elevating your protein intake as a vegan or vegetarian. I cover a number of topics, including the following:- Considering your motivations- Determining your current protein intake- Establishing your protein goal- The protein content of some common foods in a meat-free diet          Another episode I reference: Breaking Down Protein Powders- How to make a complete protein- Soy consumption - should you be concerned?          A couple studies I reference:          Health Promotion Effects of Soy Isoflavones          Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients- 5 go-to tactics to increase your protein intake as a vegan or vegetarianIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This episode is all about caffeine! We all love an iced coffee (well, most of us), but how much is too much when it comes to sippin' all morning long? Today we're diving into numerous topics regarding caffeine intake, including the following: - How caffeine works in your bodyCheck out this video: How Does Caffeine Keep Us Awake?- How you can build a tolerance to caffeine- How much is too much (did you know that you have a genetic predisposition to this?!)I reference 2 different articles on caffeine consumption during pregnancy:National Institutes of Health: Moderate Daily Caffeine Intake During Pregnancy May Lead to Smaller Birth SizeAmerican Pregnancy Association: Caffeine While Pregnant- How much caffeine is in your favorite beverages (there may be some serious shockers here) - What happens when you cold turkey your caffeine intake- The benefits of scaling backIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
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