Fit Moms Squad – Details, episodes & analysis

In this eposide I share my personal story about my weight gain on keto and the changes I'm making in my content and business moving forward.

Register for the workshop here: https://bsbtribe.mykajabi.com/ckcc-workshop

Apply for Weight Loss Coaching: https://bit.ly/31N7JrB

Join the Waitlist for the Clean Keto Carb Cycling Program: https://bsbtribe.mykajabi.com/ckcc

Follow me on Instagram: https://www.instagram.com/bsbtribe/

Get the podcast show notes and more here: https://www.bsbtribe.com/podcast

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast. 

Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Thank you!

Apply to work with me:  https://www.bsbtribe.com/bsb-waitlist

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Find show notes here: https://www.bsbtribe.com/podcast

Please Subscribe & Review this Podcast in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @bsbtribe so come say "hi" there! 

Join BSB Tribe Today! Doors close on Thursday, April 1, 2021: https://bsbtribe.mykajabi.com/signup

Today I am interviewing my client Nissa, who has lost over 40 pounds since joining BSB Tribe. Her story is amazing and I hope it inspires you to invest in yourself.

If you are ready to lose the weight you want without obsessing over calories or macros, I will see you inside BSB Tribe https://bsbtribe.mykajabi.com/signup

Doors to BSB Tribe are currently open! If you want to finally lose the weight you want without gaining it back with a holistic approach to nutrition that fits in with your lifestyle, join today.

Enrollment closes Friday, September 18th at Midnight EST.
https://www.bsbtribe.com/signup

In today's episode, I talk about how to make weight loss sustainable for you. The problem with most "diet" programs out there is they aren't tailored to meet you where you are at in life. Most diet programs don't consider your personal situation.

Maybe you are struggling to lose weight because of hormonal issues?
Maybe an imbalanced gut is the cause of your stalls?
Perhaps you are like many of my clients who simply don't know what foods they should be eating and how to meal plan to reach their goals.
Or, you don't have an issue with health or knowing what to eat but you constantly self-sabotage, fall of the wagon, and emotional eating.
Or maybe, just maybe, you're problem is chronic stress because you know, #momlife has sucked the life out of you and your body is in constant flight-or-fight mode and you can't lose a single ounce of the weight you have gained during pregnancies.

These are all legitimate reasons why you are struggling to lose weight that most "diet" programs out there don't address.

We are constantly bombarded with diet information left and right but who is right, and who is wrong? Perhaps, we are viewing it the wrong way, it's not who's right or wrong, it's which plan, method, and application are right for YOU.

This is where BSB Tribe comes in. Inside BSB Tribe, you will discover your own personal journey based on where you are in the 7 Phases of Weight Loss.

You'll find your path and your journey to sustainable weight loss and I'll be there to guide you along the way.

Are you ready to start your transformation? Join here: https://www.bsbtribe.com/signup

Watch this free weight loss workshop to learn how to lose the weight you want without gaining it back! https://www.bsbtribe.com/workshop

Today's episode is a short replay of a FB Live I did on the top Keto mistakes to avoid. After 5 years of keto, I have made so many mistakes. These are the top 7 that I recommend you avoid:

NOT GETTING ENOUGH ELECTROLYTES

Sodium, magnesium, and potassium are so vital when starting the Ketogenic diet.

OVEREATING CHEESE AND NUTS.

It’s hard. I know. I love cheese. Who doesn’t? (ok, lactose-intolerant people don’t). The cheese is fantastic and very keto-friendly. However, overeating will stall your weight loss and bloat you. The same goes for Nuts. They are healthy, yes, but it is effortless to eat too many.

NOT TRACKING MY FOOD- AT LEAST IN THE BEGINNING.

Here is the bottom line, you will never know how many carbs you are eating unless you track everything. You may think that there are no carbs in a specific food but once you input it into something like My Fitness Pal and it says 10 grams of carbs per serving you may change your mind about eating it.

NOT MEASURING MY KETONES.

This one goes hand in hand with tracking your food. You will not know for sure if you are following the Ketogenic Diet correctly unless you measure. That is just the cold hard truth.

CHEATING AND EXPECTING KETO TO WORK.

Weekends, holidays, and events are always happening. I started pretty strict with Keto and then a few weeks later something would come up, and I would cheat.

Each time you cheat on keto, you immediately gain water weight. For me, the average is 5 lbs. It would set me back about a week and then I would follow Keto 3 more weeks and cheat again. You get the point.

NOT REALIZING THAT KETO DESSERTS ARE STILL DESSERTS WITH FEWER SIDE EFFECTS.

Ah, my wicked sweet tooth. I've been struggling with a sugar addiction all my life. Keto has helped a lot. However, I fell into a bad habit of eating too many Keto treats.

Yes, Keto desserts are much better for you than the processed, high sugar high carb desserts, but they are still desserts.


BEING AFRAID TO EAT FAT.

When it comes to top Keto mistakes to avoid, this was a big one for me because of my nutrition background. During my undergrad, I learned that fat is bad. Fat causes high cholesterol, heart disease, obesity, etc.

I was so afraid that if I ate more fat than I would get fat. While this is true on a SAD (Standard American Diet) which is high in fat and carbohydrates, keto works the opposite.

Get your free weight loss resources here: https://www.bsbtribe.com/resources

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there! 

Thank you!

Get your free weight loss resources here: https://www.bsbtribe.com/resources

In today's bonus episode, I share a FB live from my #AskLesya segment. I answer the question "Why is it so hard to stay in Ketosis?"

If you want to know why you are struggling to maintain ketosis, listen to this episode.

Subscribe & Review in iTunes

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review over on iTunes. Reviews help other mamas find my podcast. Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @eatbefitexplore so come say "hi" there! 

Thank you!

In this episode, I interview Amber Brueseke from Biceps After Babies about the Truth About Macro Counting.

Topics covered in this episode:

• How Amber discovered Macro Counting
• The difference between counting macros vs calories (which is better for fat loss & why)
• Fat loss vs Weight loss- the difference and why fat loss is the goal
• How is macro counting not a "diet"?
• How can women track macros without being obsessed or leading to an eating disorder?
• Do women have to track macros forever to maintain their ideal body weight?

...and so much more!

Amber is running a Free 5-Day Fat Loss Challenge. Sign up here: bicepsafterbabies.com/challenge

Amber Brueseke is a wife, mom of four (ages 8-15), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 6,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable. Amber also created a Transformational Coach certification that teaches other health and fitness coaches how to improve client results by getting to the root of their problems.  Amber loves chocolate and peanut butter (preferably together), lifting heavy weights at CrossFit, and hanging out at the beach with her family.

Follow Amber on Instagram: https://www.instagram.com/biceps.after.babies/

Get the podcast show notes and more here: https://www.bsbtribe.com/podcast

Are you subscribed to the Fit Moms Squad Podcast? I want to encourage you to subscribe so you don’t miss an episode. 

Mammas, let’s help each other out! I would really appreciate it if you left me a review on iTunes. Reviews help other mamas find my podcast. 

Just click on “ratings and reviews” and “write review” and let me know what you like about the show!

You can also join my free FB group, Fit Moms Squad! I'm also on IG @lesyaholzapfel so come say "hi" there! 

Thank you!

In today’s episode, I interview Samantha Gladish about what it means to be naturally nourished & trusting your body again.

Samantha Gladish is a Hormone Nutritionist and author of the Amazon bestseller, The 30-Day Hormone Solution. She is also the host of one of Canada’s top-rated podcasts, The Wellness Witch. She is the founder of HolisticWellness.ca; a website dedicated to helping women heal their metabolism and optimize their thyroid health. Her passion for business is an extension of her work as a Health Coach, which led her to develop her own online business mentorship program for practitioners and nutritionists. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious healthy treats in her kitchen.

Topics covered in today’s show are:

• Sam’s journey with hashimotos
• What your thyroid says about your health
• Testing vs listening to your symptoms
• What does it mean to be naturally nourished
• How to get back to your roots with food and health
• What is metabolic health and why it’s crucial for women who want to thrive

Sam has created a brand new program helping women heal their metabolism, optimize their thyroid, and balance their hormones called Naturally Nourished.

I have enrolled in it and it’s fantastic, I highly recommend you enroll as a founding member before the investment goes up.

If you’re in the U.S, you can get it here:

https://lesyaholzapfel--holisticwellness.thrivecart.com/naturally-nourished-usd/

Canada peeps, click here: https://lesyaholzapfel--holisticwellness.thrivecart.com/naturally-nourished-cad/

Follow Samantha Gladish:

Podcast:https://podcasts.apple.com/ca/podcast/the-wellness-witch-podcast/id1384009171

Instagram: instagram.com/holisticwellnesswitch