LIVING IN SYNC | Lifestyle & Wellness for Women in their 30s

Are you feeling like you want to get outside and get your run on this spring? ME TOO! This episode is all about what runners need to know about cycle syncing. I also share about how you and I can train and run a virtual 5K together. Feminine Fitness Facebook Community Joelle on Instagram Need a 5K training plan?

Changing up the weights and reps based on what phase you are at in your cycle. This is not a "have to" approach to your training always do what feels best for your body and also always consult with your doctor before starting a new program. Joelle on Instagram Feminine Fitness Facebook Community [email protected]

I share my food philosophy of "nourish & delight." Food can be both alligned with your goals as well as something that brings joy to your life. I share my mindset, my definition, and how this works practically in my day to day. Joelle on Instagram

My bestie is back on and we are talking about all things postpartum. Between the 2 of us we have had 4 completely different postpartum experiences. We talk about our exeriences and also give wisdom on if we were to go through that season of life again with what we know now. Postcast on PPD/PPA Working out with littles. Joelle on Instagram Lauren on Instagram

I loved this month's check in because it made me realize I am less relying on goals to determine my success but I am tapping into feeling successful instead of achieving things that are highlighted by others as successful. Does that make sense? Joelle on Instagram Free Facebook Group

Stress and how it impacts weight loss is our topic today. We specifically talk about the stress hormone cortisol. How can you know if your cortisol is too high or if cortisol is too low? What to do if your cortisol is too high or if cortisol is too low? Protea - Stress Defy for Cortisol Support Ova Moon for multivitamin Joelle on Instgram

Is the negative thoughts you are telling yourself holding you back from your goals? This podcast is with me and my mindset mentor Lauren Francois talking about how our thoughts and beliefs impact how or if we achieve our goals! I hope today's episode helps you become aware of thoughts or stories that have been holding you back. Joelle on Instagram Lauren on Instagram Lauren's Podcast

This episode is on intermittent fasting as someone who has looked into the sides and science of both sides. I wanted to share with you because I am not saying its for everyone and I am one that likes IF because of how I feel. Joelle on Instagram

Do you feel like you have to always be restrictive to get to your goals? How can you stop the madness of diets, rules, and restrictions and just trust intuitive eating? You can! Today I talk with Kristin Kotzebue about breaking up with dieting, how to create your own rules around nutrition while achieving your weight loss goals. Kristin on Instagram Kristin's Podcast Joelle on Instagram

What if you are on birth control? Girl I got you! This episode shares what I wish I knew about birth control before or while I was on it and how does syncing with your cycle work while on birth control. Joelle on Instagram Free Facebook Group OvaMoon Protea Dr Jolene Brighten

Today's episode talks and shares about the common misconceptions of the health and fitness industry. I share these with you so that you ultimately start learning to trust the signs your body is telling you when it comes to diet, workouts, and lifestyle choices. What is right for one person may not be right for you. Joelle on Instagram Free Facebook Community

This is an episode that is a snippet from a group coaching talk I was honored to be a guest speaker on. I was talking to the girls about how to sync their workouts with their cycles and they came with some great questions on how to specifically modify and enhance their training by using their hormones as a guide. If you like more episodes like this let me know or if you want a coaching session like this reach out to me [email protected] Joelle on Instagram Free Facebook Community

Another great episode with my bestie Lauren Ricks! We came to the computer thinking we were going to talk about motherhood friendships and how our friendship is so unique. How we do things differently in motherhood and are still great friends. But we also got into conversation about the scale. I have had an unhealthy relationship with the scale since 2018 and in January 2021 I decided to get rid of it and I am not getting it back out again. Joelle on Instagram Feminine Fitness Foundations go to the first link in my instagram bio!

Today I share how I still prioritized working out through the thick of motherhood. With littles at home it is definately a challenge to schedule a workout for yourself, but for sanity sometimes it is a must. Also I do share very clearly that I made a lot of mistakes as a new mom working to get her body back and I share what I would do differently. I hope me sharing how I got through this season of life and how I found time to workout even with two little kids at home inspires you in some way to start making your workout time a time to replenish your soul. Joelle on Instagram Free Facebook Community

Ok so I took this idea from my friend ChelsiJo.co and went with it. This episode is a mini check in and reflection of January 2021 but more than that its a little audio diary of personal, professional, and relationship goals and a check in. If you enjoyed this episode please let me know on Instagram Joelle on Instagram Free Feminine Fitness Facebook community

Today's episode I talk about working out and why NO ONE style of training is superior to another. And also why it is important to include every aspect of fitness. The good news is with changing your workouts to sync with your cycles and female hormones you are going to be in the most optimal shape of your life. Joelle on Instagram check my IG BIO for Feminine Fitness Program enrollment and information!

I shared my meal planning / weekly menu planning strategy on Instagram and it is so simple that I wanted to share with you here! The steps are simple 1. look at what you have in your freezer, fridge, and pantry and that sparks some meal ideas. 2. ask your family 3. select 2-3 options for breakfast, lunch, and snacks to have as choices throughout the week 4. 4 dinners ( I don't assign nights but you could) The steps are that simple and this episode is filled with so many more meal planning hacks! Enjoy and let me know what you think. Joelle on Instagram

Fememine Fitness it not just about workouts and nutrition! I want to you to show up as your best self in all areas of your life. Enroll Now Feminine Fitness Program Info Joelle on Instagram

Today's episode is Day 2 of the Free Workshop! Feminine Fitness Program ENROLL NOW Joelle on Instagram

Today you are getting the recording of a live workshop I am hosting. If you want the emails to this workshop CLICK HERE and this will put you on the list to send the recordings to your inbox and also get the exclusive cycle syncing PDF. Today I talk about the two most common struggles women have when they are not aligning their fitness, nutrition, and lifestyle with their hormonal cycles. Feminine Fitness Program Information Enroll NOW! Joelle on Instagram

Do you shovel food into your mouth while you are trying to be productive? When was the last time you brought true awareness while you are eating? I hope today's episode helps you literally slow down and be mindful while you are eating. This is what leads to true intuitive eating because you are getting to know you and your hunger. I also talk about food being both a delight and nourishment. FREE 3 Day Workshop Feminine Fitness Program Info ENROLL TODAY Joelle on Instagram [email protected]

Dieting and meal planning leads to life of restricting and self sabotage. But also success comes in aligning your action with your goals. So how can you stick to a plan that will lead you to your goals AND have freedom from food? Listen to today's episode! Feminine Fitness Program Information Enroll Now Joelle on Instagram [email protected]

This episode is a chit chat with my bestie Lauren Ricks on how cycle syncing has impacted her life, fitness, motherhood, marriage and energy! Feminine Fitness Program Info Enroll Now Joelle on Instagram Lauren on Instagram

Today I am talking about the most very important thing you need to know when it comes to achieving your goals. Whether your goal is health, wealth, weight loss, career, etc. you need to know that success is not going to be linear. I give some great tips and advice to keeping you focused on your goals for the long term. Feminine Fitness Program Info Enroll Now Joelle on Instagram if you have any questions please email [email protected]

This episode is my true thoughts on social media right now! What do you guys think? Is social media going to go away? are you going to be using it differently. I know I will be. you are my podcast peeps and I LOVE podcasting so much I literally would love just to be here with you and email each other when you need my support! Would you miss social media if it wasn't on your phone? How could we still stay connected? Email me at [email protected] Feminine Fitness Program information Enroll Today! Joelle on Instagram

This episode is for you if you feel like things are just a little off? Could it be your hormones? Today I have on the show Board Certified Holistic Nutritionist Corinne Angelica host of the Mind Your Hormones Podcast. She shares her story with PCOS and how she works with women to heal their hormones holistically. And I share a bit of my story with PMDD. If you have been struggling with painful periods, mood swings, energy levels, weight loss, acne, or cravings you have to listen to today's episode. Joelle on Instagram Corinne Angelica on Instagram Mind Your Hormones Podcast

Being a mom is so hard and there is so much pressure to do it the right way. Here is the thing - you don't always have to be the play date mom, pinterest mom, no screen time mom, adventure mom, organized activities mom, or what ever other title there is for the crazy mom standards we now have to live up to. I do love knowing that in each phase of my cycle I have different strength that I can tap into and emphasize to build a better bond and connection with my kids. Feminine Fitness Program Joelle on Instagram Protea Supplements

Bio-Hacking a term that is starting to roll around in the health and fitness industry and will trend even more in 2021. To me for females syncing with our cycle and our hormonal changes is the ultimate bio-hack. Listen to today's episode to hear how the ultimate bio-hack is already within you. Feminine Fitness Program Protea Supplements Joelle on Instagram

Changing our nutrition to sync with our cycle can be done in many ways. Today I break down one simple way you can start changing the way you eat depending on where you are at in your cycle. This episode talks about how to simple adjust and sync cooking methods with your phase. This helps support energy, digestion, and our cyclical hormones. As I researched into this I found a lot of meal plans and advice that were very off the wall and I wanted to make if easy for you to take something like taco night - sync it with your cycle, without your family even knowing. This also will add more variety into your weekly meal planning knowing what cooking methods are great for you phases can help you narrow down "mom, whats for dinner?" Feminine Fitness Early Access Protea Supplements Joelle on Instagram

Today's podcast episode is about following pre created workout programs with cycle syncing in mind. There are a lot of benefits to following a workout plan. By having a plan it makes sticking to consistently working out easier. You have your plan, you follow it. BUT a few things are missing. 1. Catering the plan to how it feels for you. 2. Honoring when to slow down. 3. Taking the time to pause and reflect to see if it actually feels right for you. Today's podcast episode I talk about starting new workouts routines in early follicular phase. Using the rising energy and the eagerness to start a program rolling into ovulation with the intensity that you need. Then as you roll out of ovulation and into luteal bringing awareness to how you are feeling during and after your workouts. And making sure to have optimal rest for menstrual phase knowing the rise of energy will come back. One thing I did not mention that it is important to slow down during the menstrual phase because risk of injury is higher. Movement is great during all phases of our cycle. We just need to honor and understand that our body is different depending on where we are at in our cycle because of our hormone fluctuations. Feminine Fitness Program Joelle on Instagram Protea Supplements - Stress Defy and Baseline+ are Joelle's favorites

Today's podcast we talk about working out less (or working out in a smarter way) in order to lose weight with less effort. Doing this takes adjusting our workout plans to our feminine cycle. Specifically in this episode I am talking about how to workout in your luteal and menstrual phase. Should we workout on our period? Changes you want to make during your luteal phases are decreases cardio, lowering the duration of your workout time, and decreasing intensity. yes this means avoiding HIIT during this phase will give you better results. Cortisol is what causes women to hang onto weight even when we are working out hard and eating less. Weight training, pilates, barre, and moderate workouts are great during this phase. Rolling into menstrual phase slowing down even more. Yoga is great but that is not the only workout to do. Mobility, static stretches, and even long meditations can take up your workout time during this phase. Also use this phase as a reflection. Go inward. How did that previous cycle go? Are you closer or further from your goal? What kinds of workouts do you want to avoid or incorperate in the next 28 days. This mindset was the hardest for myself and my clients to grasp because we have been told if we push harder we will get to our goals, but what if pushing is holding you back and making it harder to lose weight? FEMININE FITNESS PROGRAM IS HERE! ENROLL NOW! My fave hormone support supplements. Stress Defy and Baseline+ Joelle on Instagram 1:1 Client Application

This is a BIG announcement! Feminine Fitness Program Early Bird Pricing Intentional Priority Program Joelle on Instagram

Today I am talking about what workouts are best to support our body through the follicular and ovulation phases. We must cycle sync our workouts to what phase we are to see the best results with the least amount of effort. Joelle on Instagram Feminine Fitness Client Waitlist Protea Supplements - Joelle takes Stress Defy and Baseline+

So starting out we want to get you to square one with cycle syncing. Once you have gotten in sync with your body then you can approach your health and fitness goals. You can start working out smarter not harder. You can stop dieting and start nourishing your body with the particular phase in mind. This will help with better energy and digestion as well. Joelle on Instagram Protea Supplements Facebook Group Feminine Fitness Waitlist

This podcast episode is about do we need to and how to we share about our feminine cycle with our spouses. Its about me knowing what is going on with my body, mind, and hormones and making small changes. A lot of times men won’t want to know or won’t be receptive to it because they don’t understand because they are not going through it. And in my opinion we can sync with our cycles, make changes that support our flow, and the men in our lives don’t even have to know. And not because we need to feel shame about having a period, because I feel no shame in talking about what my body does and goes through its just that we as women have to take the self empowerment first. I feel like often times women hold themselves back if their man does not fully “support” her. You don’t need your man to support what is going on with your hormones. That is the power that lies within you. So here are some tips on how I have synced with my cycle, made life changes that have impacted my relationships, and sometimes my spouse is aware of what’s going on but most of the time he isn’t. Feminine Fitness Waitlist Joelle on Instagram Facebook Community Protea Supplements - Stress Defy and Baseline+ are Joelle’s favorites. ** The content in Feminine Fitness Podcast - mind, body, & cycle syncing is for information only, not a guarantee of outcome. Information is gathered and shared from reputable sources, however no individuals should use the information, resources, or tools contained within to self-diagnosis or self treat any health- related condition. Never disregard medical professional advice or delay in seeking it because of something you have heard on this podcast. Always consult your doctor before starting any new lifestyle changes in fitness and nutrition. ** "These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease."

How to become motivated to workout and get healthy? How can you find motivation to workout and eat healthy? Let me tell you how cycle syncing is the ultimate motivation hack for understanding why you fall off the bandwagon of health and fitness. Joelle on Instagram Facebook Group Feminine Fitness Waitlist

Welcome my friend to episode 1 season 2 of the podcast. We are making a big pivot with this one going from Intentional Productivity Podcast into Feminine Fitness - mind, body. & cycle syncing. This podcast is a show for women who want to align their health and fitness goals with our hormones. If you feel like health and fitness is always a fight against your body, subscribe to the show, because I am going to be teaching simple tips that you can easily implement into your life that make a big difference. I have seen a huge change in how my body looks and how I feel since aligning my workouts and food with my cycle. This isn’t “woo woo” this is how our body was created and instead of working against it like society tells us to or suppress what is going we are going to use it as our super power to enhance every area our life. Joelle on Instagram Facebook Community ** The content in Feminine Fitness Podcast - mind, body, & cycle syncing is for information only, not a guarantee of outcome. Information is gathered and shared from reputable sources, however no individuals should use the information, resources, or tools contained within to self-diagnosis or self treat any health- related condition. Never disregard medical professional advice or delay in seeking it because of something you have heard on this podcast. Always consult your doctor before starting any new lifestyle changes in fitness and nutrition. **

Right now a lot of feelings are happening especially with the circumstances that are happening around us. Today I want to talk about the feeling of being completely overwhelmed and chaotic. I know that we can go into “fix it” and “doing” things to change how we are feeling. Before we get doing the to dos lets talk about our mindset. Joelle on Instagram Facebook Community Intentional Priority Planner Intentional Priorities Course

Today’s podcast episode is going to give you tips on how to stay focused. As women we tend to multitask all the time. But bouncing around from one thing to the next takes more time and energy than just focusing on one thing at a time. Especially when you are working from home it can be very distracting because you get side tracked by the mess, dishes, or laundry which sends you into a random task of organizing the entry closet and you wonder how in the world did so much time go by but nothing got done. Here are my tips for getting productive and staying focused on a task at hand. Joelle on Instagram Free Facebook Group @gocleanco on Instagram if you are not following them you should.

Mama let go of the drama. Today’s episode I talk about and give some tough love to all you moms that stress over every little thing. And hey sister, I am not judging because, in many moments, I am with you. I let the little day to day things stress me out while taking time and focus away from the things that matter most. When you find yourself wrapped up in the small stuff how does it feel to say to yourself “this does not matter and it does not deserve the time I am giving it” how does that feel? A lot of what we worry about distracts us from dealing with or preparing for bigger things for ourselves and our kids. Hope you enjoy today’s episode! Joelle On Instagram Intentional Productivity Facebook Group

Oh my friend! This topic hits my heart hard because I have spent most of motherhood feeling like I am a failure. I have felt like I am failing as a mom - I never felt like a good mom. Until I started paying attention to the story I was telling myself, rewrote it, and then instead of looking for proof of failing I looked for proof of thriving. I hope this podcast episode enourages you to change your mindset around motherhood because if we stay in the story of telling ourselves we are the worst... nothing will change. This takes a brave woman to face the story that is dragging her down and do the work to change how you are thinking. Joelle on Instagram Intentional Productivity Facebook Group

How to like working out in 3 easy tips! Do you dread working out? Or do you have no motivation to exercise? This episode will help walk you through some tips to enjoy and look forward to working out. Joelle on Instagram Intentional Productivity Facebook Group

Today I share 3 things that significantly impact my productivity! These things are not just surface level. When you focus on these 3 tips the root of lack of motivation and low energy will fizzle away. My tips for ultimate productivity as a busy working mom with little kids... cycle syncing, using a brain dump to clear my mind, and taking care of myself. Listen to the episode for more specifics. Joelle on Instagram Facebook Group

My friend you are not the only one that has had to go through some stressful situations in 2020. Has somethings kept you up at night? The uneasy-ness of school for the kids, balancing your career, and doing it all? Yes, me too! I had a night this past week where I was woken up from a deep sleep and had to emotionally process something stressful. Things like this that come up that are no one's "fault" they are just changes due to the circumstances going on around us that we are not in control of are hard to go through. I hope me sharing how I worked through a night of stress and a near panic attack helps you! Even after recording this episode I had some stressful times following (unrelated to this situation and topic) but I used these same strategies to help. Stress will come and go, it is somethings we all need to learn to work through in a healthy way. Joelle on Instagram Intentional Productivity Facebook Group

I have been a health and fitness coach for almost 10 years and I have seen this cycle of self sabotage - feeling really great and strong through the month then mental and physical energy shifting bringing on feelings of stress and guilt. Once I started listening to Alissa Vitis books WomanCode and In the Flo. I knew that this would help myself and my clients. We have been working against our bodies rhythm and causing our own struggle towards progress in our health and fitness goals. Today I discuss how to workout and train with cycle syncing in mind! FREE FACEBOOK COMMUNITY Joelle on Instagram

This episode is my follow up to the 4 part series on supporting our body through the feminine cycle and what to do with all the information we learned about cycle syncing. I share quick tips and takeaways that I have since implemented. Things I mentioned MyFlo App WomanCode by Alisa Vitti PROTEA Supplements Follow me on the gram JoelleSuess

In todays episode we had a great conversation of how we can support ourselves through our luteal phase. The phase right before our period and emotionally this phase is the hardest for me. This was also the episode I learned the most. Follow AshMcDonald on Instagram PROTEA Supplements

This episode we are talking all about ovulation and how we can support our body through this phase. Ashley also explains how optimally supporting your ovulation plays a role in how your body is supported through all the other phases. Join us for some girl chat! Follow AshMcDonald on Instagram

This episode is about how to support our body after our period during the follicular phase. Part 1 if you missed it. Ashley on Instagram Protea Supplements

Today I have my guest Ashley McDonald on the podcast today! We are talking about supporting our body through the menses phase of our cycle. This is part 1 in a 4 part series! I know you are going to love it! Follow Ashley PROTEA SUPPLEMENTS