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My top picks for a home workout setup on a budget

My top picks for a home workout setup on a budget

In Home Training I've been doing in home personal training for years, and I have worked with next to nothing but a small hallways to deliver a great workout for my clients.  Over the years I built up a little toolkit of what I bring to a client's home, but carrying...

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Why All New Moms Should Be Lifting Heavy

Why All New Moms Should Be Lifting Heavy

Why all new moms should be lifting heavy… or at least working towards doing so. Throughout pregnancy, we are starting to shift our way of thinking when it comes to working out.  If you think of traditional thinking, pregnant women were advised to rest and not to lift...

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3 Exercises for Postpartum Fat Loss

3 Exercises for Postpartum Fat Loss

As you'll know from my previous posts, there are many priorities for a new mom that take precedence over fat loss, like pelvic floor/deep core muscle recovery, nourishment and stress management. That being said, the changes that pregnancy and childbirth create in your...

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How Having Muscle Helps You Lose Fat

How Having Muscle Helps You Lose Fat

Over the years, I have trained many women who are afraid of strength training because they fear getting "too big" or "bulky". Well ladies, have no fear! Women who achieve that big and bulky look are literally training for hours every day in a very specific way, taking...

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3 Exercises to Avoid After Giving Birth

3 Exercises to Avoid After Giving Birth

So you just had a baby, and you're not loving the way your body looks (especially in the midsection). The doctor says you are cleared to exercise, but doesn't tell you any more detail than that.  So you go online and google the best exercises to lose belly fat, and...

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COVID-19: The Bigger Picture

COVID-19: The Bigger Picture

The difference between health care and caring for your health   I never thought that talking about how to support your health naturally would be a controversial topic. But alas, here we are.  This global pandemic has somehow painted the picture that supporting...

Holiday Eating Tips

Holiday Eating Tips

So I know what you're thinking... You think this post is going to be about how to avoid gluten, dairy and sugar throughout the holidays. It's not. If you know me, you'll know that I have struggled with digestive issues for a long time, which is what lead me to...

Why We Need Probiotics

Why We Need Probiotics

  I'm pretty sure most people know what probiotics are.  They are the "good guys" when it comes to bacteria in your gut.  But it goes far beyond that!  Did you know that we are actually made up of more bacterial cells than the cells that make up our body tissues?...

How Sugar Makes You (and keeps you) Fat.

How Sugar Makes You (and keeps you) Fat.

Sweet sweet sugar. As a child, our first taste of sugar is our introduction to addiction.  Our mother's milk and/or formula is very sweet, containing large amounts of lactose.  We become accustomed to a regular intake of sweetness from day 1.  Sugar releases the same...

Adaptogens for Stress Management

Adaptogens for Stress Management

Before understanding what adaptogens are, we first have to understand the stress response.  But before we get to that, it is important to understand that stress doesn't only consist of the times when you are yelling, and stomping your feet. These are the most common...

Tahini Banana Ice Cream

Tahini Banana Ice Cream

Ice cream is something most of us can't live without, especially on those hot summer days.   This homemade ice cream is not only healthy, but it's SO simple to make and only has 3 ingredients! Tahini (sesame seed paste) which is one of the best sources of bioavailable...

Pretty in Pink Postpartum Smoothie

Pretty in Pink Postpartum Smoothie

Postpartum recovery consists of a ton of rest, light movement like walking, and most importantly, a diet that is rich in healing and anti-inflammatory foods. This smoothie is the perfect addition to your postpartum recovery repertoire. We have beet powder which is...

Chocolate Chip Banana Bread

Chocolate Chip Banana Bread

Now that I'm in the final stretch of my pregnancy, I am craving comfort foods, and what is more comforting than a fresh loaf of banana bread out of the oven? Well, the only thing better is a gluten, dairy and refined sugar free banana bread fresh out of the oven!...

Healthy Energy Drink

Healthy Energy Drink

Energy drinks can prove to be super useful to help you get through a workout without losing too many electrolytes from the body.  Unfortunately most conventional energy drinks have artificial colours and flavours in them that are counteractive to supporting your body...

Chicken Fingers & Plum Sauce: A Match Made in Heaven

Chicken Fingers & Plum Sauce: A Match Made in Heaven

There's something so nostalgic for me about chicken fingers and plum sauce.  I perfected the chicken fingers long ago, because it's a staple when there are kids around.  I have 3 step-sons that have given my chicken fingers the stamp of approval, and they're a staple...

Honey Almond Butter Cups

Honey Almond Butter Cups

In my previous life, there was nothing more enjoyable than a sweet Reese's Peanut Butter Cup, but the thought of a butane based preservative (TBHQ) going into my body amongst other harmful ingredients... no thanks! I have this conversation a lot with clients.  It's...

Banana Pumpkin Chocolate Chip Muffins

Banana Pumpkin Chocolate Chip Muffins

If you have been following me on Instagram, you'll know that I just finished a gruelling 10 day sugar detox. Naturally, after 10 days without sugar, I had to bake some healthy muffins! It was a risky experiment with lots of delicious whole food ingredients on the...

Homemade Nutella

Homemade Nutella

Did somebody say nutella?!?! Okay so I have a confession.  I grew up on nutella.. you did too, right? I used to sit at my desk in study mode during undergrad with my nutella in one hand and a spoon in the other.. seriously. When I started learning more about health...

On Childbirth: Separating Fear from Pain

On Childbirth: Separating Fear from Pain

After talking to hundreds of clients about birth, reading books like Ina May Gaskin's Guide to Childbirth and of course, going through my own homebirth, I've come to a realization. We are afraid of pain. No shit, right? Who wants to deal with pain? We should avoid it...

My Home Birth Adventure

My Home Birth Adventure

If you know me, you'll know that I did everything humanly possible to set my body up for a home birth from working with a prenatal support team to utilizing my knowledge in fitness and nutrition to prepare for the best outcome.  My approach to this birth was that I...

Labour Prep 101

Labour Prep 101

You made it to the final stretch! 37 weeks and beyond! As you come close to the end of pregnancy, you may find yourself eager to meet your little one, or maybe you're having a rough pregnancy and just want it to be over with.  Perhaps you just don't want to find...

Maternity Clothing Must Haves

Maternity Clothing Must Haves

The Maternity Clothing Predicament Maternity clothing is tough to justify buying because you're only pregnant for so long.  So how do we choose what we need and what we can do without, without breaking the bank? We want clothing that fits our body and feels...

Building Your Prenatal Support Team

Building Your Prenatal Support Team

As I write this, I’m 27 weeks pregnant and feeling very lucky to be feeling as great as I do at this point in my pregnancy. I’ve got a fair amount of energy, and aches and pains are minimal, with nothing chronically bothering me. My wonder is... how much does luck...

Movement for Mamas (and Mamas to be)

Movement for Mamas (and Mamas to be)

Training for (and recovering from) Childbirth Pregnancy and the postpartum period have very specific needs when it comes to movement.  It's important that you are doing the right things to prepare for and recover from birth. Pregnancy is about 40 weeks of growing a...

What Pregnancy Has Taught Me So Far

What Pregnancy Has Taught Me So Far

As I write this, I'm 18 weeks pregnant and can't believe I'm almost halfway there.  over the last 4 months, my body has changed a bit, my mood changes constantly, but what has changed the most is my ability to recognize what I need, when I need it, and advocate for...

6 Fertility Tips To Help You Conceive

6 Fertility Tips To Help You Conceive

Over the last couple months I have dove into all the information I could find on fertility and natural ways to improve chances of conception. I have always been proactive with my health, and I'm approaching fertility in much the same way.  so here are my top 6...

The Truth About Sit-ups Post Baby

The Truth About Sit-ups Post Baby

Are crunches and sit-ups safe post-baby?  One of the most common questions I get from postpartum clients is, when is it okay to do sit-ups and crunches again post baby? The recommendations have evolved over the years. The dated recommendation: Crunches and sit-ups are...

Must Haves for New Mamas

Must Haves for New Mamas

It all starts when you have to create a registry and you realize... HOLY SH!T there are so many thingggggs!!! Of course you register for all of it, and then learn quickly that a lot of things are unnecessary.  I didn't experience too much of that, because I work with...

The Benefits of Placenta Encapsulation

The Benefits of Placenta Encapsulation

The Placenta   The placenta is the magical organ that women create as we build a human in our bodies (no big deal).  This organ attaches to our uterine wall, and then connects to the baby via the umbilical cord.  The amniotic sac is attached to the placenta, and...

Movement for Mamas (and Mamas to be)

Movement for Mamas (and Mamas to be)

Training for (and recovering from) Childbirth Pregnancy and the postpartum period have very specific needs when it comes to movement.  It's important that you are doing the right things to prepare for and recover from birth. Pregnancy is about 40 weeks of growing a...

Why All New Moms Should Be Lifting Heavy

Why All New Moms Should Be Lifting Heavy

Why all new moms should be lifting heavy… or at least working towards doing so. Throughout pregnancy, we are starting to shift our way of thinking when it comes to working out.  If you think of traditional thinking, pregnant women were advised to rest and not to lift...

3 Exercises for Postpartum Fat Loss

3 Exercises for Postpartum Fat Loss

As you'll know from my previous posts, there are many priorities for a new mom that take precedence over fat loss, like pelvic floor/deep core muscle recovery, nourishment and stress management. That being said, the changes that pregnancy and childbirth create in your...

How to Eliminate the Post-Baby Pooch

How to Eliminate the Post-Baby Pooch

Pregnancy and childbirth take the ultimate toll on your body. Over the course of 10 months, you are growing a human and your body is adapting accordingly. Before we learn how to undo what pregnancy does to the body, it is important to understand how complex these...

A Comprehensive Guide to Starting Solids

A Comprehensive Guide to Starting Solids

Starting solids Starting solids can be a fun experience for you and your baby. It can also be overwhelming and scary, but with the right steps, you can set your baby up for a lifetime of optimal health!  You may have heard the phrase "food before one is just for fun."...

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steph@glowingmama.com

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