Today's episode I share what equipment you need to get started working out from home and how you can start your collection on a budget!  Joelle on Instagram Feminine Fitness Foundations  PowerBlocks  Resistance Tubing  Booty Bands 

Today I wanted to share with you what the foundational steps are to lose weight and keep it off for good!  Joelle on Instagram  Feminine Fitness Foundations  Intermittent Fasting Episode  How to start syncing with your cycle! 

This episode includes some rants about cardio, cutting calories, and weight loss and I am just over it. I hope you enjoy this chit chat/ rant style episode. And summer is coming and if you want to feel confident in your jean shorts - here;s a hack - size up! its that simple! I love the OG shorts from Old Navy.  Joelle on Instagram [email protected]

I asked on Instagram what were your favorite go to snacks and the answers did not surprise me. First off no one confessed to eating the cookies, crackers, and donuts. But I got the typical answers people think health coaches love to hear... things like apples and peanut butter, veggies and hummus, things like that and those things are not wrong, but listen to today's show on why we don't need to be "snacking" all the time, what snacks are the best, and how to decrease cravings.  Joelle on Instagram  [email protected]

The scale is a measure and a tool. It does not have to be used at all in our health and fitness journey. How else can we track our weight loss progress or fitness goals without using a scale or constantly stressing about what we weigh? Listen to this episode.  Joelle on Instagram  [email protected]  Protea Supplements

Ladies have a lot going on. Work, mom life, taking care of ourselves, taking care of our home, keeping things organized and whatever else is on our plates... its a lot. I want to teach you how to workout, eat nourishing foods, and be active. Being healthy doesn't need to consume your life. Lets talk about how you can make it work for you!  Joelle on Instagram  Facebook Community  Protea  [email protected] Feminine Fitness Foundations is $74 until May 1st - link in my instagram bio

75 Hard Challenge is a challenge created by Andy Frisella who is incredible. I have personally seen many people complete the program with success and many feel like "failures" by not being able to complete this challenge. Today i want to bring to you some insight through the lens of our female hormone fluctucations if 75 Hard is something women should do.  Joelle on Instagram  Free Facebook Community  Podcast Episode on Birth Control  [email protected]

Quarter 1 was amazing and I love looking back and reflecting just as much as I love planning and goal setting. I intentionally look at the next 3 months and slightly map out the goals, dreams, and desires that I have.  If you like hearing how others set intentions, map out goals, and execute them listen in to this episode.  Joelle on Instagram  Facebook Community  Protea [email protected] Programs linked in my Instagram Bio

Today I bring to you a conversation between my bestie and I. We talk about fitness, nutrition, lifestyle changes, girls weekends, and feeling like "me again" after becoming a mom.  Joelle on Instagram Lauren on Instagram Protea Supplements

Are supplements necessary to achieve your goals? Are supplements a waste of money? Do you need to take supplements? What are the best supplements to take? Isn't our food and healthy lifestyle enough? Today's episode I talk about supplements, do we need them, what vitamins women should take or make sure we are getting enough through our food, and how to determine the best supplements for your goals.   Facebook Community for 5K in May Joelle on Instagram Protea Beachbody with Joelle as your coach. Go to this link and click SHOP Ova Moon     Medical Disclaimer - This podcast is for entertainment purposes only. The podcast content on your site is for informational or educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals.

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