Latest Prenatal fitness Podcast Episodes
Using dumbbells and kettlebells in your training
Blossom Strong - September 14, 2022 11:04 - 19 minutesThese two classic weights are going head-to-head to talk about how dumbbells and kettlebells yield different benefits, what exercises they work best with and how to integrate them into your training. 03:19 dumbbell pros: super accessible, push/pull movements are the name of the game 0...
How to train through the lens of seasonal, monthly and weekly goals
Blossom Strong - September 05, 2022 14:54 - 42 minutesWeekly update 01:03 Blanche's update 03:58 Esther's update 07:31 How to know if you're ready to plan your own training program 08:40 "A training program is intentional in nature. So you're not just working out." What are the different training cycles? 09:12 Macro cycle focus: an overv...
Season 2 is here!
Blossom Strong - August 24, 2022 11:18 - 30 minutesWhat a fun 2 years it's been! After a needed summer break, Blanche and Esther are back with season 2, a rebrand and a renewed focus for the podcast and the goals we have to serve you even more. This episode is all about catching up, getting to know us a bit more and breaking in a new se...
Are mobility and flexibility the same?
Blossom Strong - March 09, 2022 18:48 - 29 minutesBlanche and Esther define flexibility and mobility, explain why they're not interchangeable and talk about how to incorporate them into your fitness growth. Weekly update 01:00 Blanche's update 02:56 Esther's update 07:14 Is there a difference? Short answer: yes 07:45 Definition #1. F...
Resistance bands: the silent heroes of home gyms
Blossom Strong - March 03, 2022 05:18 - 30 minutesBlanche and Esther talk about how vital resistance bands are to rounding out your fitness routine in this week's episode.
How the focus on "getting your body back" fails new moms
Blossom Strong - February 18, 2022 04:26 - 32 minutesWe're onto another myth-busting episode, and we're pulling out all the red flags calling out body-back culture. Rather than focusing on shedding the pounds, Blanche and Esther talk about the mindset that lies beneath the desire and give three practical applications for when you feel you...
Overtraining vs. under-recovery: what's the difference
Blossom Strong - February 02, 2022 18:49 - 32 minutesYou're done with the workout, and you're not just tired, you're exhausted. But isn't this how it's supposed to feel? in this episode, Blanche and Esther talk about what happens when we take on too much load and how to break free from the mindset and habits that lead to overtraining/unde...
How to build sustainable strength gains
Blossom Strong - January 27, 2022 02:31 - 26 minutesWith each new year, we want to get stronger, but how do we take that goal and make it happen? Blanche and Esther talk about how to build sustainable strength gains throughout the episode clearly defining where we are, what we can commit to and how to adjust our mentality to perform wit...
Feeling 2022
Blossom Strong - January 19, 2022 05:36 - 37 minutesThere's no better way to know where you're going than to know where you've been. Did I semi quote both T-Swift and Mater? You betcha. Jump right into this fun episode with Blanche and Esther where they revisit their 2021 goals, talk about what they learned from this past year and what t...
Breathwork for performance
Blossom Strong - January 11, 2022 17:45 - 27 minutesBreathe in, breath out. There is so much to benefit from breathing rather than holding your breath through lifting, running and life. Blanche and Esther discuss the role breath has in performance and how to increase your capacity with breathwork exercises. Weekly update 00:53 Blanche'...
Breathwork for stress management
Blossom Strong - December 15, 2021 18:47 - 42 minutesStress isn't just seasonal. Though we always hear "just breathe" to calm us down, how do we actually do that to help manage stress and why does it work? Blanche and Esther deep dive into three factors to consider when breathing to alleviate stress and walk through a few breathing exerci...
Formula for progress when looking bump up your workout
Blossom Strong - December 09, 2021 19:10 - 36 minutesToday we're talking about how to know when you can or cannot add that extra 5 pounds to your workout. Weekly update 01:00 Blanche's week 04:55 Esther's week 08:51 Basic formula for how to progress your workout 09:30 Too little stress won't lead to adaptation. Too much stress exceeds ...
How to get back to working out after birth or injury
Blossom Strong - December 02, 2021 05:15 - 37 minutesOk. We're back at it this week talking about what to keep in mind when you get back to working out in your postpartum or post injury body. We want to talk about why it's important to look at the immediate and longterm stress of your workouts, the importance to rebuild your foundation an...
4 questions to ask when planning vacation workouts
Blossom Strong - November 18, 2021 19:05 - 20 minutesWhether you're sipping something sweet out of a coconut on the beach, hitting the slopes or visiting family anywhere in between, Blanche and Esther are talking about vacation workouts in today's episode and 4 questions to ask when planning your swole away from home. Weekly update 01:1...
Putting in the work
Blossom Strong - November 05, 2021 04:16 - 22 minutesThere's no easy way to say this but shortcuts and sustainable fitness just don't go together. Unfortunately, there is no way to microwave muscles. So today, Blanche and Esther talk about the proven steps to make your work worthwhile. Weekly Update 00:42 Esther's update 02:41 Blanche's...
Top 3 post-workout recovery practices
Blossom Strong - October 28, 2021 17:32 - 25 minutesYou're on that countdown to the final squat of your workout, and you're so excited to drop your weight, drink some water and hop in the shower. Well, not so fast on that last one. On today's episode, we're talking about 3 best post-workout recovery practices to include before closing ou...
Eccentric training for strength
Blossom Strong - October 20, 2021 15:22 - 17 minutesThis week we're jumping right into Eccentric training. Maybe you've heard about this style of movement, but you've never really tried it or understood what the purpose was. We're hoping this episode clears those questions up for you and encourages you to add this focus into your workout...
Fitness Fads: HIIT for fat loss
Blossom Strong - October 13, 2021 17:35 - 17 minutesToday we're getting past the fitness fad of High Intensity Interval Training and getting into what is helpful, where it fails and what to keep in mind next time you add a HIIT workout into your training. 1:10 What are HIIT workouts? 3:04 How much time should you spend in HIIT interval...
Can I still workout when I'm in pain?
Blossom Strong - October 06, 2021 16:47 - 35 minutesWhen injury comes to us (and it will come to us all at different levels), how do we know whether we can keep working out and moving? Blanche and Esther dive deep into specifics on what factors to keep in mind for recovery, movement and rest to heal fully. Weekly update 00:51 Blanche's...
Fav gym machines
Blossom Strong - September 29, 2021 17:00 - 22 minutesOk. So if you've ever known you need to get to the gym, but then once you're there have a whole deer in the headlights moment, this episode is for you. Blanche and Esther talk about their favorite workout equipment to hit up on your next gym visit. Weekly update 01:03 Blanche's week 0...
Fat loss, weight loss and body composition with Coach Sarah Emma
Blossom Strong - September 22, 2021 17:41 - 39 minutesOk. We've talked at length about unhealthy relationships with fitness training and weight loss. Let's counter that with helpful information on what exactly is a good relationship to have when you want to change how your body looks. We're doing that today with Sarah Emma of Level TEN Coa...
Fitness fads: Why melting that muffin top doesn't work
Blossom Strong - September 15, 2021 18:17 - 22 minutesUrghhhhh. We can just picture it now, some social media fitness model with .3 percent body fat pointing out how you can get rid of the fat around that one particular body part you always criticize in the mirror. The term for that particular fitness fad is spot reducing, and today, Blanc...
What is causing your pain?
Blossom Strong - September 01, 2021 17:15 - 31 minutesBlanche and Esther are talking all about pain this week, what to do to prevent pain, what factors contribute to pain and weakness and what to do when you find yourself with that lingering irritation that will not go away on its own. So we're glad to have you here as we unpack all of tha...
Work (out) smarter not harder
Blossom Strong - August 25, 2021 19:02 - 34 minutesThanks for joining us as we ask ourselves are we working out harder or smarter. What is the difference between the two? Is there any overlap? What questions can we ask to tell whether we are in fact working out smarter Weekly update 01:42 Esther's week 07:00 Blanche's week This week's...
Map out success, part 3: reaching the pinnacle
Blossom Strong - August 18, 2021 18:27 - 17 minutes02:03 What is reaching the pinnacle of success? 02:45 What physical cues do our bodies give us to show that we truly are at the top of our game 03:29 Indication #1: Our bodies are healthy while we accomplish goals 05:25 Performance / Ego / Health: which one is your priority? 07:00 Indi...
Map out success, part 2: don't get stuck on a plateau
Blossom Strong - August 11, 2021 18:16 - 32 minutesWe're going deeper into our fitness journey as we climb up the mountain of success. But sometimes, we find ourselves leveling out without seeing any results. What do we do in this middle ground? Banche and Esther dive into factors and strategies for growing past this stage and accomplis...
Map out success, part 1: build your basics
Blossom Strong - July 28, 2021 17:16 - 44 minutesWe're kicking off a new mini series on how to build success in your workouts, and what better place to start than the very beginning? It all starts with a healthy understanding of what building your basics look like and what to expect as you get into or get back into your fitness. 00:...
Invest in yourself
Blossom Strong - July 21, 2021 18:01 - 47 minutesOk. Now that we talked about treating ourselves, let's take it one step further and expand through investing in ourselves. Today we're getting into the business of investments in light of health and fitness. We're not talking 401k or crypto currencies or anything along those lines. What...
Treat yo' self: dissecting rewards mentality
Blossom Strong - July 14, 2021 18:25 - 28 minutesTreat yo' self. We're all about gifting yourself a little bit extra - because hey, we're a little bit extra. But let's talk about having a balanced view of rewards that add value to our lives and are less like chasing a carrot that's dangling in front of you. 00:59 Weekly update 09:12 ...
Squat vs. Deadlift
Blossom Strong - July 07, 2021 18:25 - 28 minutesWe're breaking down two of our go-to grunt-inducing workouts today: the squat and the deadlift. We want to break down who can do these workouts, the benefits they produce, and a play-by-play on how to get it done. 01:12 Weekly update 07:41 Who can perform these movements? 08:36 Be str...
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