Prenatal health coach

For moms who want a healthier pregnancy

Prenatal health coach
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Weight loss

Minimize Pregnancy Related Weight Gain

What does it really take to minimize weight gain, especially during pregnancy and after delivery? Many women struggle with unwanted weight gain during and following pregnancy. Women sacrifice a lot…

read more
February 20, 2021
Weight loss

The Cost of an Unhealthy Lifestyle

In life, most things we want have a price tag, including our health. It’s no secret that the more unhealthy someone is, the more frequently they must go to the…

read more
August 4, 2020
Pregnancy

Should You Limit Carbs While Pregnant?

Low carbohydrate diets seem to be the talk of the town. Are they right for everyone? Are they a good idea while pregnant? Carbohydrates have a bad reputation and perhaps…

read more
January 11, 2021
Pregnancy

3 Ways Overweight Women Can Positively Shape Their Child During Pregnancy

Many of us struggle with staying the course when it comes to living a healthy lifestyle. This could be because you believe that a diet and exercise are a punishment…

read more
October 13, 2019
Fitness, Motivation, Weight loss

How To Choose The Best Exercise Program For Me

There are many fitness and wellness programs out there and you may notice a tendency to jump from one to another when positive results aren’t achieved or sustained. When choosing…

read more
June 1, 2018
Pregnancy, Self-Care

Products I’m Using In My Pregnancy

As a health conscious person, my goal is to minimize toxin exposure. It’s not possible to completely eliminate our exposure to contaminants, but any effort to lessen contact with them…

read more
September 25, 2022
Self-Care

Heightened Anxiety Around The Holidays?

The holidays are just around the corner. For some, this means heightened anxiety. Anxiety seems to exist on a spectrum and is self perpetuating. The fear of feeling fear causes…

read more
October 14, 2021
Mind, Weight loss

Using Visualization For Weight Loss

Olympic athletes use visualization when preparing for their event. Not only do they visualize the win but they visualize the obstacles they might encounter during the event and how they…

read more
June 9, 2018
Pregnancy

Why You Should Eat Organic Foods While Pregnant

Pregnancy is such a unique time in a woman’s life. Her body is busy building tissues of her developing fetus so the foods she eats are, in part, fueling her…

read more
December 14, 2020
Fitness, Pregnancy, Weight loss

How I Gained Only 17 Pounds In My Pregnancy Without A Perfect Diet

Because recovering from childbirth is much more than just losing pounds (i.e., hormones need to rebalance, bones, organs, and muscles and connective tissue must readjust), having less to lose will…

read more
January 10, 2023
Fitness, Motivation

Doomed If You Hate Traditional Exercise Programs?

Not even a little bit!  Everyone has different preferences which makes us unique. If we all liked the same types of clothes, foods, or even people, there would be no…

read more
August 31, 2018
Mind, Weight loss

How Your Assumptions Keep You Unfit And Unhealthy

Chances are you have been on the health and weight loss hamster wheel for a long time. Every new diet and/or exercise routine you try works for a little while,…

read more
September 9, 2018
Fitness

Is Stretching A Waste Of Time?

A few years ago I developed a nasty case of plantar fasciitis.  Plantar fasciitis is inflammation of connective tissue that connects your heel to your toes (bottom of your foot). …

read more
June 17, 2018
Fitness

Hate Fit People?

When you see a fit woman, do you feel envy? Do you curse her in your head and rationalize all the ways in which her life must be miserable in…

read more
August 9, 2018
Pregnancy

Three Myths About Working Out While Pregnant

Newly pregnant women are sometimes nervous and fearful about working out, especially if it is their first pregnancy. While this is understandable, fear should not stop you from creating a…

read more
June 29, 2021
Fitness

Why Does It Seem So Much Easier For Guys To Lose Weight & Get Fit?

Many exercise programs are designed in a cookie cutter and progressively linear fashion without considering differences in men and women. Women have hormonal fluctuations in alignment with each phase of…

read more
August 1, 2018
Fitness, Pregnancy, Self-Care

Importance Of The Pelvic Floor

The pelvic floor is a hot topic for pregnant women and women who have recently delivered but the fact is all women should understand and care about their pelvic floor.…

read more
December 14, 2019
Pregnancy

4 Tips for a Happy and Comfortable Pregnancy

Rapid changes are taking place in a woman’s body during pregnancy. Skin and muscles are stretched, hormones have increased, organs and bones are shifting, etc. Just because all of this…

read more
April 28, 2021
Fitness, Weight loss

Achieve Lasting Results While Training Online

You have likely tried diets and exercise programs that haven’t worked well for you. Perhaps initially you lost some poundage, but not long after you put it all back on;…

read more
January 14, 2020
Fitness, Motivation

Does It All Go Downhill With Age?

A common reason people start new fitness/health routines is because they begin to feel the effects of aging, whether that be weight gain, achy joints, or a lack of energy.…

read more
October 9, 2018
Fitness, Motivation

Lacking Motivation To Exercise

Many times we make resolutions at the beginning of each year to get fit. Gyms pay big money to advertise things like, “A new year, a new you.” Those ads…

read more
September 15, 2018
Mind, Self-Care

Mom Obligation And Guilt

As someone who has worked with many new moms, I see how guilt and obligation creep into the minds of these women, take over, and haunt them. I have heard…

read more
April 14, 2020
Pregnancy

Effects Of Obesity On Pregnancy

Forty percent of American women are obese. Doctors recommend that obese women lose weight before pregnancy. Not only are obese women 35% less likely to become pregnant, but for those who…

read more
February 10, 2019
Fitness, Weight loss

Should You Eat And Exercise According To Your DNA?

Perhaps you’ve seen new trends emerging that promise better results in weight loss and fitness when you eat and exercise according to your DNA. This might be especially enticing if…

read more
May 15, 2020
Pregnancy

Why You Should Strength Train During Second Pregnancy

Strength training is one of the most useful forms of exercise for humans, but especially for pregnant women. Though it may have been traditionally thought of for men, research now…

read more
November 21, 2020
Fitness, Pregnancy

How To Have Visible Abs After Delivery

The human body is so amazing and the changes the body undergoes during pregnancy are fascinating. Skin and tissues (including muscle) are elastic, much like rubber bands. When the integrity…

read more
April 11, 2019
Fitness, Pregnancy

3 Ways Pregnant Women Can Improve Birth Outcomes

The decision to become a parent is a big one. Whether you are contemplating parenthood or are ​already pregnant, you know the responsibility is enormous and want to take all…

read more
June 12, 2019
Weight loss

3 Ways To Trick Yourself Into Eating Healthier

Good nutrition is important for long-term health. Nothing you didn’t know already, but what if you hate the way most healthy food tastes? Should you force-feed yourself? No, but you…

read more
March 14, 2020
Mind, Weight loss

What’s Missing In Your Weight Loss Program

Do you diet and exercise for a while, fall off the wagon, then start back up again when you feel fed up? Yo yo dieting is common but can cause…

read more
November 17, 2018
Fitness

Self-Myofascial Release And Fitness

Fascia is often referred to as connective tissue that surrounds, protects, and supports the muscles in the body. Interestingly, there is no beginning or end to fascia, as it is…

read more
May 12, 2019
Fitness, Motivation, Pregnancy

How Important Is Exercise During Pregnancy?

For many who grew up with a mostly sedentary lifestyle, the motivation to get active is often lacking and feels like a monumental task. The older we get, the more…

read more
July 12, 2019
Mind

Diets Suck!

When most of us sign up for a new diet or exercise routine that promises losing ten or more pounds, we get excited and think it will work this time,…

read more
December 10, 2018
Fitness

Want To Wear Shorts But Concerned About Cellulite?

No one wants to feel like they can’t rock their cute summer shorts! Let’s be real, cellulite sucks. Us girls will change an outfit a million times to avoid showing…

read more
June 29, 2018
Fitness, Pregnancy

Use Pregnancy To Improve Health And Fitness

It is common to give up on weight loss programs because they can be very demanding and hard to maintain. Although it may seem counterintuitive, pregnancy is a fantabulous opportunity…

read more
January 10, 2019
Motivation, Weight loss

What Valentine’s Day Taught Me About The Heart

I used to love Valentine’s Day as a kid. My dad would give both my younger brother and me a heart shaped box filled with chocolates, one for each of…

read more
February 14, 2020
Motivation

Getting Healthy When You Don’t Feel Like It

The ego’s only perspective is based on survival, so if you have been surviving up until now, making new lifestyle changes won’t come without resistance from the ego. Yes, this…

read more
July 9, 2018
Fitness, Pregnancy, Self-Care

Challenges Of The Postnatal Woman

The majority of women will end up giving birth at some point in their life. Because pregnancy and delivery are so common, they aren’t often thought of as an extraordinary…

read more
November 13, 2019
Fitness

Girl Lifting In A Weight Room Full Of Guys

A new weight lifting routine can be an intimidating adventure, especially if you don’t have any experience lifting weights. Before I became a personal trainer, I worked as a weight…

read more
July 1, 2018
Mind

Pregnancy Nightmares

Everyone dreams, even if you don’t remember your dreams. Humans spend a great portion of life sleeping, thus dreaming. When sleeping, people cycle through periods of deep rest and REM…

read more
October 16, 2020
Self-Care

Hysterectomy After Childbirth-Is It My Fate?

A hysterectomy is one of the most commonly performed surgeries on women, second to a C-section. The National Women’s Health Network states, “By the age of 60, more than one-third…

read more
September 11, 2020
Pregnancy

Do Only Humans Suffer In Childbirth?

I recently saw a shark on television birthing her pups with ease. Not more than a minute after she delivered did she swim away, appearing not to be in any…

read more
August 13, 2019
Pregnancy

Feel Good In Your Changing (Pregnant) Body Despite Others’ Comments

There’s noting quite like putting on a great outfit and loving the way you look and feel. Women have felt the pressure to look a certain way for decades, including…

read more
July 29, 2021
Weight loss

How Long Till I Get My Body Back After Delivery?

You worked out consistently throughout pregnancy, stuck to a healthy diet, and did the hard work of delivery, so what now? What can you do to expedite healing and recovery…

read more
May 29, 2021
Motivation

Making Healthy Changes When You’re Conflicted

Health is so important because the quality of life is directly dependent on it. Everyone knows why they need to be healthy and most people want to be healthy. Why…

read more
March 28, 2021
Self-Care

Is It Selfish For New Moms To Engage In Self-Care?

You will likely experience a variety of emotions the moment you learn you are pregnant. You may have a very specific idea in your mind about what it means to…

read more
September 13, 2019
Mind

Does Anxiety Have a Purpose?

Most people are familiar with the feeling of anxiety. There is a lot of information online about ways to cope with it yet so many of us are trying to…

read more
March 11, 2019
  • Pregnant woman standing in gym
    Fitness,  Pregnancy,  Weight loss

    How I Gained Only 17 Pounds In My Pregnancy Without A Perfect Diet

    January 10, 2023 /

    Because recovering from childbirth is much more than just losing pounds (i.e., hormones need to rebalance, bones, organs, and muscles and connective tissue must readjust), having less to lose will offer an advantage after delivering your baby. I, like so many new moms, was scared of what pregnancy might do to my body. I knew how good diet and exercise were but I was still nervous. Morning sickness plagued me for 24 hours which made healthy eating almost impossible. I stuck mainly to crackers, ginger tea, pop-tarts, some fruits, and snowballs. I still managed to take a prenatal vitamin but was not proud of my diet and was barely able…

    read more
    Julia Broome Comments Off on How I Gained Only 17 Pounds In My Pregnancy Without A Perfect Diet

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    Lacking Motivation To Exercise

    September 15, 2018
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    Should You Eat And Exercise According To Your DNA?

    May 15, 2020
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    Achieve Lasting Results While Training Online

    January 14, 2020
  • Pregnancy,  Self-Care

    Products I’m Using In My Pregnancy

    September 25, 2022 /

    As a health conscious person, my goal is to minimize toxin exposure. It’s not possible to completely eliminate our exposure to contaminants, but any effort to lessen contact with them is usually a good idea, especially while pregnant. Below are some of the products I’m currently using throughout my pregnancy.  Belly oil – organic coconut oil. I don’t have a specific brand; I just buy wherever is convenient when necessary as long as it’s organic. So far I have no stretch marks (currently 34 weeks pregnant).  Deodorant – I rarely use deodorant (maybe once or twice a month) but when I do I use Tom’s of Maine Deep Forest stick.…

    read more
    Julia Broome Comments Off on Products I’m Using In My Pregnancy

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    3 Ways Overweight Women Can Positively Shape Their Child During Pregnancy

    October 13, 2019

    Why You Should Strength Train During Second Pregnancy

    November 21, 2020
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    3 Ways Pregnant Women Can Improve Birth Outcomes

    June 12, 2019
  • stressed snowman
    Self-Care

    Heightened Anxiety Around The Holidays?

    October 14, 2021 /

    The holidays are just around the corner. For some, this means heightened anxiety. Anxiety seems to exist on a spectrum and is self perpetuating. The fear of feeling fear causes more of it, which only makes it worse and sometimes unbearable. Negative thoughts fuel these feelings and breaking the cycle can be very hard. The good news is, since this is self perpetuating then we hold the power to free ourselves from its intense grip by changing the habit. It might be hard, but not impossible. Telling yourself that you feel good and happy when you don’t won’t work but changing your focus, one thought at a time, is incredibly…

    read more
    Julia Broome Comments Off on Heightened Anxiety Around The Holidays?

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    Hysterectomy After Childbirth-Is It My Fate?

    September 11, 2020
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    Mom Obligation And Guilt

    April 14, 2020
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    Is It Selfish For New Moms To Engage In Self-Care?

    September 13, 2019
  • Defeated woman
    Pregnancy

    Feel Good In Your Changing (Pregnant) Body Despite Others’ Comments

    July 29, 2021 /

    There’s noting quite like putting on a great outfit and loving the way you look and feel. Women have felt the pressure to look a certain way for decades, including while pregnant. Most of us have spent time, money, and effort on looking great so what can we do when body changes are out of our control?   If you’ve ever heard an off-putting comment about your body, whether pregnant, newly postpartum, or otherwise, it can be upsetting. Sometimes you might even imagine what others are thinking about your physique which also leaves you with a bad feeling. Then you fear always looking a certain way or that it’ll get…

    read more
    Julia Broome Comments Off on Feel Good In Your Changing (Pregnant) Body Despite Others’ Comments

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    Challenges Of The Postnatal Woman

    November 13, 2019
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    Use Pregnancy To Improve Health And Fitness

    January 10, 2019
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    How To Have Visible Abs After Delivery

    April 11, 2019
  • 3 Myths You Shouldn't Believe
    Pregnancy

    Three Myths About Working Out While Pregnant

    June 29, 2021 /

    Newly pregnant women are sometimes nervous and fearful about working out, especially if it is their first pregnancy. While this is understandable, fear should not stop you from creating a fit and healthy pregnancy. My goal in this post is to motivate you to start exercising as soon as you learn you’re pregnant. Myth One: You can’t start a new exercise routine while pregnant. Being familiar with exercise is great but it isn’t a prerequisite to beginning a new program while pregnant, especially if you are working with a qualified professional who can teach you proper form. Of course, some exercises are contraindicated but this doesn’t mean that safe and…

    read more
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    Do Only Humans Suffer In Childbirth?

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    Should You Limit Carbs While Pregnant?

    January 11, 2021
  • Weight loss

    How Long Till I Get My Body Back After Delivery?

    May 29, 2021 /

    You worked out consistently throughout pregnancy, stuck to a healthy diet, and did the hard work of delivery, so what now? What can you do to expedite healing and recovery so that you look and feel like your pre-pregnancy self? How long will it take? Women typically bleed for four to six weeks after a vaginal delivery and the uterus takes the same amount of time to contract back to normal size. C-section deliveries can take about four weeks to heal at the external incision, though the scar may take up to six months to fully mature. Some women experience birth trauma, whether physical, emotional, or both. Though it is easy…

    read more
    Julia Broome Comments Off on How Long Till I Get My Body Back After Delivery?

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    Should You Eat And Exercise According To Your DNA?

    May 15, 2020
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    How Your Assumptions Keep You Unfit And Unhealthy

    September 9, 2018
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    Achieve Lasting Results While Training Online

    January 14, 2020
  • 4 Tips for a Happy and Comfortable Pregnancy
    Pregnancy

    4 Tips for a Happy and Comfortable Pregnancy

    April 28, 2021 /

    Rapid changes are taking place in a woman’s body during pregnancy. Skin and muscles are stretched, hormones have increased, organs and bones are shifting, etc. Just because all of this is happening at once doesn’t mean she must suffer. Though our bodies don’t speak to us using language, there are other clues to indicate to us when something is off. Pain and discomfort demonstrate which part of the body is in need of attention. Supporting the body’s tissues can minimize or eliminate discomfort, even during this rapid change. Strength training is my number one recommendation to women who are either trying to conceive or who are already pregnant. Strong muscles…

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    Julia Broome Comments Off on 4 Tips for a Happy and Comfortable Pregnancy

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    February 10, 2019
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    Motivation

    Making Healthy Changes When You’re Conflicted

    March 28, 2021 /

    Health is so important because the quality of life is directly dependent on it. Everyone knows why they need to be healthy and most people want to be healthy. Why then is it so difficult to make adjustments that will create more health, energy, happiness, etc.? The simple answer is that we are attempting to make lasting changes with the logical, or conscious mind when the emotional, or unconscious mind is calling all the shots. Robert Anthony likens the unconscious mind to a tape player. I love this analogy because it makes clear why we are so resistant to change and explains why we often repeatedly fail to meet goals.…

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  • Conquer your self image
    Weight loss

    Minimize Pregnancy Related Weight Gain

    February 20, 2021 /

    What does it really take to minimize weight gain, especially during pregnancy and after delivery? Many women struggle with unwanted weight gain during and following pregnancy. Women sacrifice a lot when they decide to become mothers but their body doesn’t have to be on that list. You’re busy. You’ve tried diets and routines that left you confused. Your confidence in yourself is gone and you feel inadequate. You feel less worthy, stop loving yourself, and doubt your ability to be a good mother and partner. That sexy dress you used to feel great in is a distant memory. Levels of despair increase every time you try a new program and…

    read more
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    What’s Missing In Your Weight Loss Program

    November 17, 2018
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    How Your Assumptions Keep You Unfit And Unhealthy

    September 9, 2018
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    Using Visualization For Weight Loss

    June 9, 2018
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    Pregnancy

    Should You Limit Carbs While Pregnant?

    January 11, 2021 /

    Low carbohydrate diets seem to be the talk of the town. Are they right for everyone? Are they a good idea while pregnant? Carbohydrates have a bad reputation and perhaps rightfully so when generally referring to the type of carbohydrates consumed in the SAD (Standard American Diet). It is easy to label all carbs as bad and write them off but perhaps we should understand the role they play in the body, specifically while pregnant. What exactly is a carbohydrate? Simply put, carbs are a source of energy used by the body and can either be simple or complex. The quality of carbs matters and should be considered when deciding…

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    Products I’m Using In My Pregnancy

    September 25, 2022
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    October 13, 2019
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    Feel Good In Your Changing (Pregnant) Body Despite Others’ Comments

    July 29, 2021
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