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The Pain Free Doctors

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The Pain Free Doctors

Our Pain Free and Fit for Life Method has helped 50+ busy moms lose weight and ditch pain in 12 weeks

05/22/2024

Are you part of the 70% doing it wrong?

I know I was! The pelvic floor is COMPLICATED

I’m highly trained as a physical therapist and I was teaching it wrong for years!

It’s so important to keep an open, learning mind no matter how trained or experienced you are

If you are experiencing any difficulty in the pelvic floor region let’s start with figuring out if you’ve helping yourself or hurting yourself with what you’ve been doing up until now

And if you haven’t been doing anything, start here!

👉Pelvic floor challenge starts next week, May 27th!👈

Follow if you want to learn more

05/08/2024

Dead are the days of obsessively counting calories

Sure, logging your food to get an idea of how many calories you’re eating and how balanced your meals are can be extremely helpful

But endlessly logging and calculating and stressing over the numbers are not going to help you reach your fitness goals

Using my nutrition reset program, I help clients learn to reboot their metabolism and lose fat sustainably over time without giving up their favorite foods🍔🌮🍕🍟🧇🍪🍦

And with some powerful mindset changes to eliminate guilt and shame around food, this transformation becomes permanent 🤗

If you want to learn more about how you can make these changes, comment “🍕” or DM me!

If you join the Fit Hot Moms Club Group Coaching program you’ll access my entire nutrition reset program and resources!

04/23/2024

Follow these 3 tips to feel more energized!

It seems so simple, but these small changes have a big impact on your energy levels.

Waiting the initial 90 minutes to drink coffee was initially the hardest part for me but made the biggest difference

And it eventually helped me to ditch coffee all together!

Try it out yourself for a week, you won’t be disappointed 🤗

03/26/2024

It’s the days you’re not feeling it, that you benefit the MOST from taking small actions

Small actions add up in big ways

The mental resiliency you get from habitually taking even just 5 minutes of action towards a goal

Improves how you handle obstacles in EVERY aspect of life

If you want a cheat sheet of 5 minute actions to take everyday day comment “5️⃣”

02/09/2024

Are you running low on energy and time?

Here are the 4 easy steps be more productive effortlessly:

🦙Don’t overwork

Overwork leads to burnout, exhaustion, irritability

Portion your energy to be equally productive throughout the week.

Instead of deep work for 4 hours straight. Try 25 minutes of deep work with a 5 minute break to get the blood flowing. Do this for 2 hours then slowly increase the breaks to 15 minutes.

🦙 Simplify

Simple is smart not lazy.

Ask yourself how am I complicating this more than it is?

🦙Automated

Make tasks automated by putting them into your calendar, setting an alarm, attaching a new habit to an old habit.

Ex: Workout everyday at 6 pm right after work. Perform 5 minutes of yoga before eating breakfast.

🦙Add Enjoyment to your tasks.

Listen to a podcast while cleaning.
Watch a tv show while working out.

Reward yourself during and after a task.

For more awesome ideas check out the book Effortless.

01/21/2024

Maybe you don’t feel your best this winter…

Busyness of the last few months has forced you to put yourself on the back burner… again.

We know you deserve it, and the choice is up to you …

You could continue:

❌ feeling STUCK with your fitness goals
❌ HIDING your body in pictures
❌ RESTRICTING yourself from eating what you want (and feeling guilty if you don’t)
❌ letting injuries or age LIMIT you from fully enjoying your favorite activities

OR you could learn to take control of your health and fitness so you can:

☀️ look leaner and feel CONFIDENT in your body
☀️ learn to eat whatever you want GUILT FREE by resetting your nutrition
☀️ move past pain/injury WITHOUT FEAR
☀️ feel STRONGER and have more ENERGY

If you’re interested, comment or message us “fit hot mom”

And we will reach out and send you more information

01/17/2024

Easy choices can help you feel content in the moment, but won’t help you move forward towards your goals and ambitions

No one is going to be perfect with each of these every single day

But you owe it to yourself and your future self to try

When it comes to investing in your health and fitness, for a lot of people the first question that comes to mind is “how much is it going to cost?”

While I definitely understand this concern. I urge you to contemplate what the cost of NOT taking action is:

😮‍💨Feeling too tired to get things done so you always feel swamped

😔 Having that section of clothes in the closet you love but haven’t worn in years

😥 Believing you have to give up hobbies and activities you used to do “when you were younger”

Or maybe it’s even worse...

👨‍👩‍👧‍👦 Maybe it’s not being able to play with your kids at the play ground

❤️‍🩹 Or maybe you have to get that $50k surgery and spend months or even years recovering

These things have a huge impact on your life, yet we tend to overlook them as “normal”

While investing in yourself may seem scary, it’s important to recognize that doing so while you still can is something you’ll never regret.

What if you knew that investing in yourself now meant you could have more energy and self confidence through your 50s 60s and 70s?

You’re never going to look back and say:

“what a waste it was learning how to reset my nutrition, strength train to future-proof my body, and create sustainable healthy routines”

I can guarantee it

If you need help taking the first step, my DMs are open 💕

(The worst that can happen is I’ll give you some free advice)

01/16/2024

Weightloss coaches will hate us for saying this.

You have to stop dieting.

Strict dieting isn’t sustainable

When you restrict your body to such a low number of calories, your body goes into survival mode and clings onto each of those calories to store them as fat

This is because your body doesn’t know when you’ll eat again so it SLOWS your metabolism to survive on those limited calories

Chronic dieting often leads to feelings of guilt and fear that doesn’t allow you to enjoy holidays, vacations, or girls nights

As soon as you cave because you are HUNGRY you just gain all of the weight right back

New moms and experienced moms alike also have to deal with hormonal changes that accompany pregnancy

These hormonal changes affect how your body loses fat and
DOESN’T RESPOND to normal dieting techniques

We wouldn’t ever want our clients to get stuck in that vicious cycle

So instead, we teach our clients how to eat more and speed up their metabolisms!

And we help navigate hormonal imbalances so you can finally lose those annoying pounds.

Because you don’t have to give up any of the foods you love, your results are SUSTAINABLE

How would it feel to be free from dieting forever?

If you want to learn more, DM me “Free”

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