最高の Fitness Workouts ポッドキャスト (2025)

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142 \\ Stronger NOT Smaller - Reframing Fitness Goals for Mom 15:31

12h ago15:31

15:31

Too often, moms are told that fitness is about shrinking, getting smaller, weighing less, or fitting into a certain size. But what if we flipped the script? In this episode of Reps and Redemption, we’re shifting the focus from getting smaller to getting stronger, physically, mentally, and spiritually. In This Episode, You’ll Learn: Why strength—not…

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75 | Emotional Eating & Midlife Weight Gain : Breaking the Cycle 13:34

12d ago13:34

13:34

Hey Love! Are you struggling with emotional eating and is it impacting your weight loss journey? In this episode of The Healthy Habits 180 Podcast, we’re diving into the connection between emotional eating and midlife weight gain. If you’ve ever found yourself reaching for food when you’re stressed, bored, or overwhelmed, this episode is for you. W…

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172 // The Step-by-Step Plan to Flatten Your Postpartum Belly Without Doing Crunches 13:47

5d ago13:47

13:47

Mama, still struggling with that postpartum belly? Crunches won’t fix it—but I’ll show you what will! I just got back from speaking at a women’s conference, where I taught women of all ages how to properly activate their core—and they were blown away! Today, I’m sharing that same step-by-step plan with you: ✔️ Why crunches don’t work for postpartum…

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141 \\ From Strength to Finesse: How to Train Smarter in Faith, Fitness and Motherhood 17:41

8d ago17:41

17:41

As we get older, our training needs evolve. I'll share with you how to transition from relying on raw strength to incorporating finesse, strategy and efficiency - whether in the gym, jiu-jitsu, or everyday life. Strength is valuable, but knowing when and how to use it makes all the difference. Today we will learn the shift from strength to finesse,…

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171 // Afraid of Making Your Diastasis Recti or C-Section Scar Worse? What’s Safe & What’s Not 15:43

12d ago15:43

15:43

Afraid of making your diastasis recti worse? Nervous about messing up your C-section scar? Mama, I see you. The fear of doing the wrong exercise after having a baby is real. But what if I told you that avoiding movement completely might actually slow down your healing? In today’s episode, we’re busting myths, breaking down what’s actually safe, and…

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140 \\ Why Moms Should Train Like Athletes 29:06

15d ago29:06

29:06

Most moms approach fitness as “just staying active,” but what if there’s a better way? In this episode of Reps and Redemption, we’re shifting the mindset from random workouts to training with intention, just like an athlete. You don’t have to be a competitor to train with purpose, build strength, and develop the discipline that benefits your body, …

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74 | How To Eat For Hormone Balance 12:12

18d ago12:12

12:12

Hey Love! Struggling with energy crashes, stubborn weight gain, or bloating—even when eating “healthy”? It could be a sign of hormone imbalance! In this episode, we’re tackling how to nourish your body for optimal hormone health without restrictive diets or complicated meal plans. I’ll break down The Balanced Formula—a simple approach to structurin…

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170 // New Here? My Postpartum Story & What I Wish I Knew Sooner! 16:46

19d ago16:46

16:46

Feeling lost on how to heal your postpartum belly? I get it—I was too after my first baby! Even as a physical therapist, I had no clue where to start. I didn’t know which exercises were safe, when to begin, or how to fit it into my exhausting new-mom life. But after four babies, I figured out exactly what works—and what doesn’t. In this episode, I’…

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139 \\ Faith - Fitness and 40: Playing Chess in Life and Training 21:06

22d ago21:06

21:06

Turning 40 isn’t just about age - it’s about mindset. In this episode, I’m sharing lessons from my jiu-jitsu professor that apply to training, faith, and life. It’s time to stop playing checkers and start playing chess. We’ll dive into: How my approach to fitness has evolved—training smarter, not harder The importance of using strength when needed …

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73 | How to Exercise for Hormone Balance: Reduce Stress & Boost Metabolism 11:13

26d ago11:13

11:13

Hey Love! Are your workouts helping or hurting your hormones? In today’s episode, I’m breaking down how to exercise in a way that supports hormone balance, boosts metabolism, and reduces stress—without over-training or burning out. What You'll Learn in This Episode: Why strength training is key for hormone health How over-exercising can spike corti…

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169 // Feeling Weak, Exhausted, and Out of Shape? Here’s What’s Really Going On 12:54

26d ago12:54

12:54

Feeling exhausted no matter how much coffee you drink? If workouts feel impossible because your body is just done before you even start, you’re not alone, mama. Postpartum exhaustion isn’t just about being tired—it’s actually connected to your core strength, daily movement, and how your body is recovering after baby. In this episode, I’m breaking d…

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72 | The Real Reasons You're Gaining Weight in Midlife 14:29

30d ago14:29

14:29

Hey Love! Struggling with midlife weight gain despite doing all the “right” things? You’re not alone. In this episode, we dive into the real reasons behind weight gain in midlife—and it’s not what you think! While hormonal changes play a role, the key lies in foundational habits that are often overlooked. What You'll Learn in This Episode: Steady B…

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138 \\ Muscles for Motherhood and 3 Things for Muscle Growth 16:06

1M ago16:06

16:06

Building muscle takes more than just lifting weights - it takes resistance, rest, and the right fuel. But here's the thing! The same is true for motherhood. In today's episode, I'm diving into the biggest lessons from strength training that have transformed the way I parent and show up in my daily life. Let's grow stronger from the inside out, toge…

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71 | The 3-Step Meal Planning Method for Busy Women 11:19

1M ago11:19

11:19

Hey Love! Meal planning doesn’t have to be overwhelming or time-consuming. In this episode, I’ll walk you through my 3-step meal planning method designed for busy women who want to stay on track without over-complicating things. You’ll learn how to: Batch cook with purpose to simplify meals and save time. Use a Plug & Play meal system to create var…

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168 // No Time for Workouts? These 7 Tiny Habits Will Rebuild Your Strength Postpartum 17:16

1M ago17:16

17:16

Struggling to stay consistent with postpartum workouts? You’re not alone, mama! But what if I told you that you don’t need a complicated fitness routine to see results? In today’s episode, I’m giving you 7 simple postpartum-friendly exercises you can pick from to start building consistency—without spending hours working out. Whether it’s Kegels, be…

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70 | 3 Things You Need To Know About Menopause 19:03

1M ago19:03

19:03

Hey Love! Menopause changes a lot—including how our bodies respond to food, exercise, and weight loss. But does it mean you’re destined to gain weight? Not at all! In this episode, we’re breaking down three key things you must know about menopause and weight loss. I’ll also share practical strategies to help you navigate this season of life with co…

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137 \\ One Small Shift for Moms to Boost Energy and Discipline 18:23

1M ago18:23

18:23

In this episode, I share one simple shift that will boost your energy AND a key to staying disciplined, even when you don’t feel like it! We’ll dive into how movement, strength training, and even BJJ can increase energy, why discipline leads to freedom, and how to anchor faith into your daily routine. Get ready for practical, faith-filled steps to …

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69 | How to Stay Consistent When Life Feels Unpredictable 11:40

1M ago11:40

11:40

Staying consistent can be a real challenge—especially when life gets chaotic. In today’s episode, I share practical strategies and mindset shifts to help you bounce back and stay on track, even when your day doesn’t go as planned. Learn about the “Pivot Plan” and discover how to make small, impactful changes that keep your progress intact. What You…

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167 // Style Secrets for Postpartum Moms: Look Good, Feel Even Better with Guest Expert Heather Riggs 23:10

1M ago23:10

23:10

Staring at your closet feeling completely lost on what to wear? You’re not alone, mama! Postpartum life brings so many changes—not just to your body, but to your personal style too. If your pre-mom clothes don’t feel right anymore and you’re stuck in leggings and oversized tees, this episode is exactly what you need! Today, I’m joined by Heather Ri…

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136 \\ 10 Energy Hacks for Moms to Stay Strong in Faith and Fitness 13:59

2M ago13:59

13:59

Moms, if you’re feeling drained, struggling to stay consistent, or just need a fresh boost of motivation - this episode is for you! I’m breaking down 10 faith-fueled fitness hacks that will help you build strength, increase energy, and stay grounded in your faith. In today’s episode, I’ll share day-to-day game-changing hacks to help you start your …

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166 // How to Simplify Your Health Goals with Just One Focus 13:51

2M ago13:51

13:51

Are you overwhelmed by all the things you think you should be doing to stay healthy as a postpartum mom? Do you feel stuck trying to balance fitness, nutrition, sleep, and everything else on your plate? In this episode, we’re cutting through the noise and focusing on just one thing to simplify your health goals. I’ll share why choosing one priority…

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68 | The Reset Recap: How to Maintain Your Detox Wins 10:52

2M ago10:52

10:52

Hey Love! Ready to reflect, recharge, and move forward? In this final episode of our detox series, we’re wrapping up the journey of resetting your body, mind, and spirit. Whether you’re just starting or have already implemented these strategies, this recap will help you solidify your progress and carry it into the future with confidence. We’ll revi…

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135 \\ Do the Work 17:43

2M ago17:43

17:43

Are you waiting for results but avoiding the work it takes to get there? In today’s episode, we’re diving into the power of discipline, personal responsibility, and showing up even when we don’t feel like it. We’ll cover: • Why faith, family, fitness, and homemaking all require effort • The importance of owning our choices instead of blaming others…

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165 // Postpartum Strength Made Simple: Core and Pelvic Floor Health Explained [PART 2] 23:11

2M ago23:11

23:11

We’re diving into the essentials of postpartum core and pelvic floor health with me, Dr. Jena Bradley, as the expert being interviewed by Alisha Carlson. I share my expert advice on how to rebuild strength after pregnancy with simple, effective exercises. Whether you’re dealing with diastasis recti, a weak core, or pelvic floor challenges, this epi…

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67 | Unplugged: Digital Detox Tips to Reclaim Your Time and Peace of Mind 15:30

2M ago15:30

15:30

Hey Love! Are you feeling overwhelmed by constant notifications and endless screen time? In this episode, we explore how a digital detox can help you reclaim your time, boost productivity, and find peace of mind. Learn what a digital detox is, why it’s essential, and discover five practical strategies to help you create healthy boundaries with tech…

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164 // Food, Fitness, and Freedom: Alisha Carlson on Holistic Health for Women [PART 1] 24:43

2M ago24:43

24:43

I’m so excited to introduce you to Alisha Carlson, a non-diet lifestyle coach who’s passionate about helping women transform their relationship with food, fitness, and themselves. Alisha uses a holistic approach to help her clients find food freedom, create balance in their busy lives, and thrive in every area—without feeling deprived or restricted…

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134 \\ Be Persistent 20:06

2M ago20:06

20:06

In this episode of Be Persistent, we explore the power of consistency across three essential areas of life: faith, fitness, and motherhood. Join me as I share practical tips for staying persistent, even when the journey feels tough. From deepening your spiritual practice to pushing through challenging workouts (including my new Brazilian Jiu-Jitsu …

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163 // 33 Things To Do Before Trying To Have Another Baby 11:43

2M ago11:43

11:43

Thinking about having another baby but wondering if your body is ready for round two (or three)? Mama, I’ve got you! In this episode, we’re talking about how to prepare your body (and your home) for another pregnancy—because juggling motherhood while getting ready to grow your family is no small feat. From rebuilding your core strength to boosting …

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162 // The Top 10 Fit Postpartum Mom Episodes From 2024 12:16

2M ago12:16

12:16

What were the absolute best episodes of 2024? 🎉 Let’s count them down together! These fan-favorites are the ones you couldn’t stop talking about—and for good reason. From core workouts to confidence-boosting tips, these episodes are packed with inspiration for your postpartum fitness journey. So grab your headphones, mama, and hit play. Let’s revis…

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133 \\ Prep Your Ingredients - Fuel Your Success with Nutrition and Life 18:03

2M ago18:03

18:03

In this episode, we are diving into the power of preparation and not just in the kitchen, but in life. Learn how prepping ingredients like protein, veggies and carbs can set you up for nutritional success and flexibility throughout the week. We'll also explore how preparing the key 'ingredients' of faith, strength and motherhood can help navigate t…

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161 // 10 Secrets to Stay Consistent and Crush Your Postpartum Fitness Goals This Year 16:00

2M ago16:00

16:00

Ready to make 2025 the year you finally crush your postpartum fitness goals? In this episode, I’m sharing 10 powerful secrets to help you stay consistent, motivated, and on track—even as a busy mom. Plus, I’m giving you one final chance to join my 6-month Group Coaching Program, Postpartum Ab Rehab, with exclusive bonuses and savings for today only…

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160 // From Busy Mom to Core Strong: Lesley’s Postpartum Fitness Journey 26:45

2M ago26:45

26:45

What if you could restore your postpartum core strength in just a few weeks – even with a packed schedule? Lesley, a working mom with a new baby, did exactly that. In this episode, she opens up about how she prioritized her health and fitness, made time for herself amidst the chaos, and achieved incredible results in restoring her core strength aft…

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132 \\ The First Reps for Moms in 2025 22:39

2M ago22:39

22:39

In this episode of Reps and Redemption, we're kicking off 2025 by focusing on the power of putting faith first. For moms, balancing the demands of everyday life, and trying to prioritize our faith through Bible study and prayer, is like building strength through reps. Matthew 6:33. " But seek first the Kingdom of God..." Tune in to explore how to m…

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159 // Healing After a C-Section and Hernia Repair: A Student’s Core Rehab Story - Rianna 28:45

2M ago28:45

28:45

In this episode, I’m joined by one of my amazing students, Rianna, currently in my 6-month Postpartum Ab Rehab Group Coaching Program. After navigating the challenges of a C-section and hernia repair post-pregnancy, she struggled to find the right resources to help her heal and regain strength. Now, just partway through the program, she’s already s…

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158 // Your Postpartum Fitness Game Plan for 2025—Start Strong, Stay Strong 17:19

3M ago17:19

17:19

Feeling stuck on how to kickstart your fitness journey this year? You’re not alone, Mama! In today’s episode, we’re diving into the ultimate postpartum fitness game plan for 2025. This isn’t about perfection or hours at the gym—because who has time for that? Instead, we’re talking about simple, doable steps to help you feel stronger, more energized…

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66 | Let It Go: Emotional Detox Strategies For Women Over 40 19:26

3M ago19:26

19:26

Hey Love! This is the fourth episode in our Detox Done Right series. Today, we’re shifting gears from the physical aspects of detoxing to focus on the mental. If you’ve been carrying around emotional baggage or mental clutter that’s weighing you down, this episode is for you! In this episode, I’ll share four emotional detox strategies to help you r…

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157 // This Year, Make Postpartum Fitness About Progress, Not Perfection 14:28

3M ago14:28

14:28

Kick off the new year with a mindset shift: progress over perfection! In this episode, we’ll celebrate your wins from 2024 and explore simple, realistic ways to stay consistent in 2025. Forget all-or-nothing resolutions—small steps lead to big changes. If you’re ready to feel motivated and make this your strongest year yet, this episode is for you.…

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156 // Need Inspiration for Your Fitness Game in 2025? Listen to Natalie’s AMAZING Running Story 33:50

3M ago33:50

33:50

Have you ever thought back to your running days or your time as an all-star athlete and wondered if that part of you is gone for good now that you're a mom? Motherhood changes everything—but it doesn't have to mean giving up on the fitness goals and passions you once had. In this episode, Natalie shares her incredible story of reclaiming her fitnes…

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65 | Gut Reset 101: Gut Reset 101: Simple Steps to Better Digestion, Immunity, and Energy 10:29

3M ago10:29

10:29

Hey Love! This is the third episode of our Reset Playlist series: "Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit." If you’ve been feeling bloated, low-energy, or like your immune system could use a boost, today’s episode is for you! In this episode, we’re talking all about gut health—why it matters and how simple, actiona…

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155 // 5 Fitness Habits Every Postpartum Mom Should Start This New Year—And How to Stick with Them! 13:58

3M ago13:58

13:58

Struggling to find time for fitness as a busy mom? In this episode, I’m sharing 5 simple, game-changing fitness habits every postpartum mom can start this New Year to feel stronger, more energized, and more confident. From quick core exercises to a sneaky way to stay hydrated, these tips are designed to fit seamlessly into your day—even with a baby…

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154 // Still Carrying the Postpartum Pooch? Here’s Why It’s Sticking Around and How to Fix It 12:45

3M ago12:45

12:45

Are you sick of having the postpartum pooch and don't know what to do to get rid of it? Well, today I'm going to explain why you still have it and 3 tips to get rid of it. I did with my 4 babies and I can help you do the same. It's not all about dieting or 60 minute long workouts. It's simple. Listen in and I'll give you my best tips for postpartum…

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153 // The Quick Core Fix That Changed Everything for Kearstin During Postpartum Recovery 24:39

3M ago24:39

24:39

I can’t wait to share a story with you today that’s going to leave you feeling inspired and excited about what’s possible for your postpartum journey. Kearstin is a mom, just like us. After having her baby, she knew she wanted to prioritize her health—not just to feel better in her body, but so she could stay active and keep up with her older son. …

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64 | Your Sugar Detox Guide 16:50

3M ago16:50

16:50

Hey Love! Do you ever feel like sugar has a hold on you? Maybe you find yourself reaching for sweets when you’re stressed, tired, or even bored, and it’s leaving you stuck in a cycle that feels impossible to break. If you’ve ever wondered how to take control of your sugar cravings without feeling deprived, this episode is for you. Today we’re divin…

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152 // 2 Quick Changes That Make a Big Difference in Your Postpartum Fitness Routine 12:34

3M ago12:34

12:34

Are you feeling stuck in your postpartum fitness journey, wondering if you're doing the right things to see progress? Well, today’s episode is all about two simple tweaks that can make a huge difference in your routine. These aren't big, time-consuming changes—in fact, they’re easy to implement, and the results will surprise you! If you're ready to…

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63 | Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit 9:49

3M ago9:49

9:49

Hey Love! When you hear the word *detox*, what comes to mind? Juice cleanses? Strict fasting? Cutting out all the foods you love? Today’s episode is about redefining detox with a holistic approach—one that not only resets your body but also rejuvenates your mind and spirit. If you’re feeling weighed down by unhealthy habits, low energy, or even men…

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151 // Struggling with Your Postpartum Body Image? 10 Tips to Rebuild Your Confidence 15:02

3M ago15:02

15:02

Have you ever caught yourself avoiding mirrors or feeling frustrated that your body doesn’t feel like yours anymore? You’re not alone. Postpartum life is hard, but it doesn’t have to mean giving up on feeling confident or strong again. In this episode, I’m sharing 10 tips that actually fit into your busy mom life. From sneaking in movement during n…

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131 \\ Lessons from Jiu-Jitsu for Mom Life 16:52

4M ago16:52

16:52

In today's Episode on Reps and Redemption, Ashley explores the parallels between jiu-jitsu and motherhood. This episode contains personal insights, staying calm under pressure, finding solutions to obstacles and making progress step by step. Whether you're a jiu-jitsu enthusiast, a mom, or seeking inspiration, this episode provides valuable lessons…

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150 // 4 Powerful Steps to Build a Stronger Core in 2025 Without Spending Hours Working Out 12:53

4M ago12:53

12:53

Exhausted, overwhelmed, and wondering how to focus on yourself with so much on your plate? Lately, you may be feeling like it's impossible to rebuild your strength after pregnancy, but I don't want you feeling that way anymore. In this episode, I’m sharing four simple steps to help you strengthen your core postpartum—no long workouts required. From…

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62 | Spiritual Fitness: Why Your Faith is the Foundation of Holistic Wellness 12:37

4M ago12:37

12:37

Hey Love! Today, we’re diving into a topic that may surprise you on a health and wellness podcast: spiritual fitness. While physical and mental health are crucial, your spiritual health plays an equally vital role in living a truly holistic, healthy life. Drawing inspiration from 1 Timothy 4:8, I share my personal journey of reconnecting with God, …

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61 | Healthy Holiday Traditions Balancing: Festivities and Wellness Goals 9:30

4M ago9:30

9:30

Hey Love! As we kick off the last month of the year, it's time to finish strong. In this episode, we’re tackling the all-too-relatable holiday food struggle—finding balance between enjoying festive traditions and staying true to your wellness goals. I’m sharing three practical tips to help you create healthier holiday traditions while savoring the …

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ポッドキャスト Fitness Workouts

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