Displaying episodes 1 - 30 of 64 in total

Fitness fads: Why melting that muffin top doesn't work

Blanche and Esther are breaking down the fitness fad of Spot Reducing on this week's episode.

What is causing your pain?

Work (out) smarter not harder

Blanche and Esther ask whether working out harder is worth the time and effort your putting into it

Map out success, part 3: reaching the pinnacle

Blanche and Esther discuss cues our bodies give us when we are at the pinnacle of success, whether falling short of our goal is failure and how to plan for the next stage.

Map out success, part 2: don't get stuck on a plateau

Ever feel like you're not moving forward closer to your fitness goals? Blanche and Esther talk about what factors play a role in getting stuck in the middle ground.

Map out success, part 1: build your basics

Blanche and Esther talk about managing expectations for movement at the most foundational level of building success in your workouts

Invest in yourself

Blanche and Esther talk about what investing in yourself looks like at different increments and what how to spot red flags when searching for a fitness program/coach.

Treat yo' self: dissecting rewards mentality

Blanche and Esther 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.

Squat vs. Deadlift

Blanche and Esther differentiate between squats and deadlifts

Pregnancy mindset: "You're not broken, but also not invincible"

Let's dissect what we tell ourselves when we are training while pregant

Trading fear for hope

Blanche and Esther talk about how fear affects our bodies, decision-making and mindset and what to do when we feel fear creep in.

Hi, Intensity

Blanche and Esther define types of high-intensity training, factors to remember when preparing for high-intensity workouts and pro-tips before you start sweating

6 steps to practice mastery in a movement

Blanche and Esther talk about the importance of engaging your muscles by mastering a particular movement.

Pull towards your goals

Blanche and Esther talk about the importance of creating attraction rather than adding restrictions to your goal setting habits

Taking the distractions out of listening to your body

Blanche and Esther identify four ways our brain tries to drown out the ability to listen to our bodies and how to silence those distractions.

How to "listen to your body"

Blanche and Esther demystify how to "listen to your body."

Birth stories, part 3

Blanche shares her youngest sons' birth stories on our podcast

Birth stories, part 2

Blanche shares the story of the birth of her first son as part of our series that focuses on how each birth is unique and transformative. Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!

Birth stories, part 1

Esther and Blanche start a mini series where they share their birth stories on the podcast

Outcome-based vs. Behavior-based Goals

Blanche and Esther dissect the difference between outcome-based and behavior-based goals

Mental health + parenthood + pandemic

Blanche and Esther talk about how to navigate big thoughts and emotions surrounding motherhood and mental health after one year of living in a post-pandemic world.

Build your Birth Team

Esther and Blanche break down the importance of who you include in your inner circle of preparing for and walking through pregnancy, birth and postpartum.

Find your birth provider

OB? Midwife? Hospital? Home birth? Birthing center? Blanche and Esther talk about how to find the right birth provider to fit your needs

How aerobic capacity and heart rate training precede growth

Blanche and Esther talk about how to train not only our muscles but our aerobic capacity

Minimize the dose, maximize the results

Blanche and Esther talk about the minimum dose effect.

Pregnancy is a specific training stage

Blanche and Esther break down the logistics of training in pregnancy

Mindset Mini: Nix the "All or Nothing"

Blanche and Esther are bringing it this week with a mindset mini, a shorter episode packed with a punch, This week's episode is all about getting rid of the toxic "All or Nothing" mindset.

Goal Setting: From Intention to Implementation

New year new goals. Blanche and Esther talk about how to set intention and take actionable steps to make your goals a reality.

Fall/Winter Q&A

Esther and Blanche jump into the new year giving personal and podcast updates and answering your questions.

See ya in 2021!

Blanche and Esther are kicking back and taking the rest of the year in stride. Hear a glimpse of their goals for the next year and reflection on how they choose to end the year well.