Mind & Muscle

Chelsy shares her personal insights and life-changing insights/rules for emotional well-being, resilience, and mindful living. From managing triggers and boundaries to appreciating micro-moments of joy, her reflections offer practical wisdom for a more fulfilled life. CHAPTERS: 00:00 Introduction: Sharing Life-Changing Thoughts 01:48 The Power of Communication and Self-Reflection 02:46 Observing and Returning to Self 03:43 Common Emotional Responses to Hot Takes 05:01 The Impact of Overreacting and Burnout 05:58 Quick Emotional Check-Ins and Self-Validation 06:56 Energetic Roots of Hot Takes and Moving On 07:25 Practicing Awareness in Triggers 08:18 Keeping Discomfort for Resilience 08:48 Health and Emotional Regulation Journey 10:13 From Dysregulation to Calm and Fragility 11:41 Introducing Controlled Stress for Resilience 12:39 Using Exercise to Practice Discomfort 13:06 The Role of Habit in Building Strength 13:57 The Power of Daily Intentions 14:50 Letting Go of Petty Moments 15:45 Acknowledging the Past Without Reliving It 17:35 Moving Forward with Purpose 19:42 Reconnecting with Nature and Micro Moments 23:49 Finding Joy in the Present Moment 25:12 Visualizing Life at 80 for Perspective 27:19 Holding Nuance and Complexity of Emotions 28:41 Managing Emotions with Acceptance and Ease 29:37 Understanding the Complexity of Emotions 30:56 Letting Emotions Coexist Without Resistance 31:26 The Power of Doing One More Rep 33:50 The Role of Boundaries in Self-Preservation 38:59 Learning to Take Responsibility for Triggers 40:58 Practical Boundaries for Self-Protection 42:56 Sharing Personal Wisdom and Life Rules

In this episode, Chelsy explores how to reset your relationship with exercise by closing old stories, embracing multiple perspectives, and focusing on forward momentum. She shares practical strategies for overcoming emotional barriers, handling obstacles, and cultivating a neutral, sustainable mindset to enhance motivation and consistency. key topics Closing old stories to make space for new ones The importance of holding multiple perspectives Using seasons and cycles to guide your fitness journey The role of awareness and intention in behavior change Handling obstacles with emotional resilience Chapters 00:00 Inspiration Behind the Episode: Resetting Your Exercise Relationship 01:20 The Power of Closing Old Stories and Embracing Multiple Perspectives 02:17 Expectations and Mindset for Lasting Change 03:11 Understanding That Change Is a Process, Not an Instant 04:34 Emotions Are Not Wrong: Facing Resistance Without Judgment 05:21 Personal Journey with Exercise and Body Relationships 06:40 The Impact of Childhood Stories and Media on Fitness Beliefs 08:33 Adopting a Neutral Relationship with Your Body and Exercise 10:26 The Role of Organized Sports and Transitioning into Adulthood 12:16 Deciding to Create a New Relationship with Exercise 13:39 Closure as a Decision: Moving Forward with Intention 16:04 Holding Multiple Perspectives to Reduce Pressure 17:50 From Hate to Neutrality: A Sustainable Approach to Body Image 21:19 Using Visualization and Chunking to Manage Goals 24:33 Working with Seasons and Cycles in Your Fitness Journey 27:49 The Power of Zooming In and Out of Your Goals 30:41 Creating a Speed Pad: Structuring Your Fitness Containers 33:39 Handling Obstacles and Injuries with Emotional Resilience 39:23 Focusing on Forward Motivation and Visualizing Success 44:51 Recognizing Pattern Triggers and Shifting Thought Patterns 47:13 From Motivation to Momentum: Building Consistency 50:05 Valuing Your Story and Creating a New Narrative 51:08 The Importance of Awareness, Intention, and Moving Forward    

In this episode, Chelsy discusses the importance of placing oneself in a coaching container, particularly a 90-day program, to facilitate deep transformation in fitness and mindset. She emphasizes the significance of understanding the reasons, science, and psychology behind actions, the role of mistakes in learning, and how momentum creates motivation. Chelsy also delves into the science of myelination and how it relates to building skills and neural pathways, ultimately leading to lasting change. TAKEAWAYS: Coaching containers provide a focused environment for transformation. Understanding the 'why' behind actions enhances commitment. Mistakes are essential for learning and growth. Momentum in training leads to self-reinforcing motivation. 90 days is the optimal time for habit formation and skill acquisition. Embodiment of transformation occurs through consistent practice. Myelination is crucial for developing skills and speed in learning. Deep learning requires both time and intensity. Mistakes should be viewed as opportunities, not setbacks. Transformation is a biological upgrade, not just a fitness program. CHAPTERS: 00:00 The Power of Coaching Containers 04:00 Why 90 Days Matters for Transformation 11:56 Learning Through Mistakes 17:59 Creating Momentum and Motivation 23:53 Embodiment of Transformation 29:45 The Science of Myelination 35:49 Building Neural Infrastructure for Lasting Change

Join Chelsy Barber as she shares her insights on how coaches, trainers, and mentors can create empowering and enjoyable experiences for their clients. She discusses the importance of pre-framing realistic expectations, encouraging open communication, and being honest about the challenges of the fitness journey. Chelsy emphasizes the need to normalize the uncomfortable parts of the process and to build a strong foundation for long-term transformation, ultimately leading to better outcomes for both coaches and clients. TAKEAWAYS Chelsy emphasizes the importance of creating seamless client experiences. She reflects on her past mistakes in avoiding uncomfortable topics. Pre-framing realistic expectations is crucial for client success. Normalizing challenges helps clients feel validated. Encouraging open communication fosters a better coaching relationship. Under-promising and over-delivering builds trust with clients. Fitness is a lifelong journey, not a quick fix. Clients should view 90-day programs as launch pads for success. Experience and repetition are key to meaningful change. Creating space for discomfort leads to growth and learning.

In this episode, Chelsy Barber discusses the top five mistakes people make in their fitness journeys and provides actionable solutions to overcome them. The conversation emphasizes the importance of learning effective techniques before seeking efficiency, starting small to avoid burnout, the necessity of lifting heavier weights, the value of asking for help, and how to manage guilt and avoidance when workouts are missed. Chelsy encourages listeners to be intentional in their fitness approach to achieve long-term success. TAKEAWAYS: Trying to be efficient before learning how to be effective is a common mistake. Building a strong foundation in fitness is crucial for long-term success. Starting smaller than you think can lead to sustainable momentum. Playing it safe with light weights can hinder progress. Asking for help is essential in a fitness journey. Guilt and avoidance can derail progress after missed workouts. Understanding movement mastery is key to effective training. Investing in a coach can provide valuable guidance. Redefining personal rules around fitness can alleviate guilt. Consistency is built through manageable commitments. CHAPTERS: 00:00 Introduction to Fitness Mistakes 08:31 The Importance of Effectiveness Over Efficiency 16:31 Starting Small: Avoiding Overcommitment 20:41 The Dangers of Playing It Safe with Weights 25:41 Asking for Help: A Key to Success 28:27 Overcoming Guilt and Avoidance in Fitness

In this episode, Chelsy Barber discusses her and her husbands journey of deciding whether to have more children, reflecting on societal pressures, personal experiences, and the dynamics of family life. She shares her thoughts on the impact of her upbringing as one of four siblings compared to her husband's experience as an only child, and how these backgrounds influence their family decisions. Chelsy also touches on the challenges of balancing career aspirations with family responsibilities, especially in the context of self-employment.   TAKEAWAYS: Chelsy feels relieved after making a definitive decision about having more children. Societal pressure often leads to uncomfortable questions about family planning. Personal experiences shape how individuals view family size and sibling relationships. Having siblings can create a unique bond, but it doesn't guarantee closeness in adulthood. Financial stability is a significant factor in deciding family size. The parenting journey can be overwhelming and expensive, especially with multiple children. Chelsy values depth and connection in her family life. Working for oneself adds complexity to family planning decisions. The transition to parenthood can drastically change financial dynamics. Chelsy appreciates the freedom of her current work situation, allowing her to focus on family. CHAPTERS: 00:00 Navigating Parenthood Decisions 03:15 Personal Reflections on Family Dynamics 09:16 Balancing Career and Family Life

In this conversation, Chelsy Barber explores the intricate relationship between thoughts, emotions, and the biological systems that govern our experiences. She discusses her journey through applied psychology, neuro-linguistic programming, and personal growth, emphasizing the importance of language, social constructs, and the layers of self-awareness. Chelsy shares her methods for metabolizing life experiences, navigating body image, and managing family relationships, ultimately advocating for a duality of acceptance and awareness in our emotional lives. READ THIS IN BLOG FORM HERE TAKEAWAYS: The nervous system's role is to preserve continuity, not truth. Language shapes our perception and experience of reality. We have multiple layers of self that influence our interactions. Validating emotions is crucial for mental well-being. Practicing responses to triggers can lead to healthier interactions. Body image is influenced by societal standards and personal choice. Family relationships can evoke deep emotional responses that can exist simultaneously. Empathy and perspective are essential in navigating complex relationships. Gratitude for life's journey can transform our experiences. Embracing duality allows for a more fulfilling life. CHAPTERS: 00:00 Navigating Thoughts and Emotions 04:41 The Role of the Nervous System 13:19 Metabolizing Life Experiences 24:45 Body Image and Social Constructs 29:04 Family Relationships and Emotional Complexity 37:01 Embracing Duality and Awareness

In this episode, Chelsy Barber discusses how to choose the right fitness program tailored to individual needs. She emphasizes the importance of understanding personal goals, workout frequency, and motivation styles. Chelsy also highlights the significance of experience and effective execution in fitness, encouraging listeners to start small and build their fitness journey over time. The conversation aims to alleviate the confusion surrounding fitness choices and promote a sustainable approach to health and wellness. TAKEAWAYS: There are many options for fitness programs, making it hard to choose. Understanding your goals is crucial for selecting the right program. Starting with a realistic workout frequency can prevent burnout/overwhelm/avoidance. Analysis paralysis can hinder progress in fitness. It's important to know your motivational style for better commitment. External motivation can help beginners stay on track. Experience in exercise can affect the effectiveness of a program. Effective execution of workouts is more important than efficiency. Starting small allows for gradual improvement and mastery. Fitness should be a fun and sustainable journey. CHAPTERS: 00:00 Choosing the Right Fitness Program 10:23 Understanding Your Goals 19:55 The Importance of Experience 27:35 Motivation Styles in Fitness 34:59 Effective Execution vs. Efficiency   JOIN MY 90-DAY PROGRAM, HYPEFIT METHOD.

In this episode, Chelsy Barber delves into Neuro-Linguistic Programming (NLP), sharing her personal journey with therapy and how it led her to discover NLP as a more effective means of achieving personal growth and healing. She discusses the limitations of traditional talk therapy, her frustrations with it, and how NLP offers a different approach focused on success and solutions. Chelsy highlights the transformative effects NLP has had on her life, including improvements in her mental health, relationships, and overall well-being. She emphasizes the importance of understanding the principles of NLP and how it serves as a neurological education rather than a traditional therapy. TAKEAWAYS: NLP is the study of success and how to replicate it. Talk therapy may not be effective for everyone seeking quick results. Personal experiences can shape our understanding of therapy and healing. NLP focuses on solutions rather than problems, promoting positive change. The founders of NLP studied successful individuals to understand their thought processes. NLP can lead to significant personal transformations, including mental health improvements. Understanding one's thought patterns is crucial for emotional well-being. NLP is not just therapy; it's a system of education for the brain. Personal growth often requires a shift in belief systems and thought processes. NLP can help individuals break free from limiting definitions and identities. CHAPTERS: 00:00 Introduction to Neuro-Linguistic Programming (NLP) 01:24 Personal Journey with Therapy and Healing 10:38 Transitioning from Therapy to NLP 20:27 The Founders and Principles of NLP 23:06 Personal Transformation through NLP 27:15 Core Insights of Neuro-Linguistic Programming

In this conversation, Chelsy reflects on her journey of sobriety, celebrating one year without alcohol. She discusses the motivations behind her decision, the surprising benefits she has experienced, and the impact of alcohol on her parenting and overall well-being. Chelsy emphasizes the importance of self-awareness and the freedom that comes with making conscious choices about drinking. She also addresses the stigma surrounding sobriety and encourages others to explore their relationship with alcohol without pressure or judgment. TAKEAWAYS: Chelsy celebrates one year of sobriety, a journey she never expected. Her decision to stop drinking was influenced by her experiences as a parent. Alcohol became a symbol of freedom rather than a necessity. She realized she often didn't want the drink itself, but what it represented. The term 'sober curious' resonated with her and opened new perspectives. She felt a sense of betrayal when hungover while parenting. Chelsy found that she was more present and engaged without alcohol. The decision to stop drinking felt empowering and freeing. She experienced surprising health benefits and mental clarity after quitting alcohol. Chelsy is open to the idea of drinking again in the future but values her current sobriety. Chapters 00:00Celebrating One Year of Sobriety 01:00The Journey to Sober Curiosity 08:02Understanding the Meaning of Alcohol 14:02Surprising Discoveries on the Sober Journey 20:50Reflections on Health and Clarity 23:36Where I Stand Today: The Future of Drinking

This conversation is pulled straight from Hypefit Method, Chelsy's 90-day signature program that helps women get fit and make deep, lasting change so they can make exercise an easy non-negotiable. Get cozy and enjoy this behind the scenes breakdown Chelsy present for her clients about six common thought traps that hinder personal growth. She also offers actionable strategies to overcome them. The traps include info overload paralysis, comparison distortion, identity freeze, false uniqueness effect, illusion of control, and expectation effect. Each trap or psychological phenomenon is explored in detail, with insights on how to recognize and address them, emphasizing the importance of action and mindset in achieving personal goals. TAKEAWAYS: These patterns are normal parts of being human. The goal is completion, not optimization. Info overload can lead to paralysis and inaction. Comparison distorts our perception of progress. Identity freeze can prevent us from taking action. False uniqueness keeps us stuck in perfectionism. Action creates readiness, not the other way around. Expectations can shape our reality and outcomes. Mindset is a physiological lever for change. Awareness of thought patterns can lead to meaningful change. CHAPTERS: 00:00 Introduction to Thought Traps 04:28 Info Overload Paralysis 07:24 Comparison Distortion 10:25 Identity Freeze 13:24 False Uniqueness Effect 16:33 Illusion of Control 19:18 Expectation Effect

In this episode, Chelsy reflects on the coaching industry, focusing on the themes of authenticity and professionalism. She discusses the balance between being real and maintaining integrity in leadership roles, sharing personal experiences that highlight the importance of consistency and reliability in coaching. Chelsy emphasizes that while being authentic is valuable, it should not come at the expense of professionalism and the trust of clients. The conversation encourages coaches to reflect on their approach to authenticity and how it impacts their business and client relationships. takeaways The coaching industry is booming and authenticity is a complex topic. Authenticity can sometimes justify inconsistent behavior in leadership roles. It's essential to ask if our realness serves our clients or just ourselves. Seth Godin's view on authenticity emphasizes consistency over being oneself. Clients want dependable behavior, not just authentic feelings. Unprofessionalism can stem from a misinterpretation of authenticity. Personal experiences shape our understanding of effective coaching. Authenticity without integrity can lead to a loss of trust. Coaches should reflect on their relationship with authenticity. Striking a balance between being real and maintaining professionalism is crucial. Chapters 00:00 The Coaching Industry and Authenticity 03:09 The Balance of Authenticity and Professionalism 05:57 Lessons from Personal Experiences 08:46 The Importance of Consistency in Coaching 11:58 Navigating Authenticity and Integrity 14:52 Reflecting on Personal Growth as a Coach 18:07 Finding the Right Balance in Leadership 21:00 Final Thoughts on Authenticity and Service

In this episode, Chelsy Barber delves into the concept of mind muscle connection (MMC), explaining its significance in fitness and strength training. She discusses how MMC enhances workout efficiency, prevents injuries, and fosters a deeper relationship with one's body. Chelsy shares scientific studies that support the benefits of MMC and provides practical tips for listeners to implement this concept into their training. The conversation emphasizes the importance of intentional movement and the emotional benefits of developing a strong MMC. TAKEAWAYS: Mind muscle connection (MMC) is the ability to consciously contract a muscle during exercise. Developing MMC improves muscle recruitment and movement efficiency. Focusing on the mind muscle connection can prevent injuries and enhance workout enjoyment. Neural adaptations occur before visible muscle growth, leading to early strength gains. Studies show that mental imagery can significantly boost strength output. The sweet spot for building MMC is often with moderate loads. Building MMC involves starting with movement patterns before focusing on specific muscles. Using pauses and isolation holds can help enhance awareness and intention during workouts. Body scanning techniques can aid in developing a stronger MMC while making strength training feel more meditative and comfortable. Mind muscle connection transforms training from a mechanical process to an intentional practice. 00:00 Understanding Mind Muscle Connection 06:07 The Science Behind Mind Muscle Connection 12:59 Neural Adaptation and Its Importance 19:14 Building Mind Muscle Connection 28:54 Transforming Training Through Intentional Movement Studies referenced: https://link.springer.com/article/10.1007/s00421-015-3305-7?platform=hootsuite https://www.sciencedirect.com/science/article/pii/S1440244025000684 Book: https://books.google.com/books?hl=en&lr=&id=3dfLWh5iFp4C&oi=fnd&pg=PR5&dq=mind+muscle+connection+thinking+about+muscle&ots=P50drGY-eP&sig=BwSiImdAJec9QV84_r4EvPqgq1Q#v=onepage&q=mind%20muscle%20connection%20thinking%20about%20muscle&f=false  

In this episode, I unpack how awareness — real, honest, moment-to-moment awareness with an understanding of HOW the mind structure reality — is the gateway to emotional freedom, clearer thinking, and better behavior patterns. We talk about: Why your mind filters everything you experience (and how to interrupt it) How to create more behavioral and emotional choices (and why this is SO freeing) The power of challenging your automatic thoughts instead of obeying them (you are not your thoughts or your behaviors) Why you don't have to pick between being spiritual and grounded, soft and strong, playful and ambitious (obsessed with nuance right now) If you've ever felt reactive, misunderstood, or stuck in your own habits — this episode might just rewire something inside you. Not by telling you who to be, but by showing you how much more is possible when you start noticing what's already available to you. takeaways Embracing multiple perspectives enhances life experiences. Emotional regulation is a powerful tool for personal growth. Understanding emotions can lead to better decision-making. Negative emotions can provide valuable insights and motivation. Awareness of emotions allows for healthier responses. Surrendering to emotions can lead to peace and clarity. Self-discovery is a continuous journey of growth. Letting go of control can create space for joy. Language is essential for expressing and understanding emotions. Finding balance between extremes leads to a fulfilling life. Chapters 00:00 Embracing Nuance in Life 06:32 The Journey from Extremes to Balance 12:51 Understanding Filters and Worldviews 19:32 The Power of Awareness and Choice 26:35 Finding Joy in the Mundane 34:03 The Conscious Learning Gap and Personal Growth 36:43The Conscious Learning Gap: Developing Emotional Awareness and Regulation

TW: LOTS of body talk. In this episode, I discuss the relatable experience of having 'bad body days'. I share my personal insights on navigating insecurities, understanding the emotions around them, and the significance of choosing neutrality over positivity. This conversation aims to empower you to embrace your body and emotions without judgment, fostering a sense of freedom and joy regardless of how you look.   takeaways We all resonate with having bad body days. Emotional regulation can change your life. It's important to sift through our emotions. Negative emotions can provide valuable feedback. Choosing neutrality can be more empowering than positivity. We often internalize societal narratives about our bodies. Emotions can be felt and regulated simultaneously. Building a relationship with emotions is crucial. Awareness of emotions can lead to personal growth. Living in the middle ground of emotions is key.

WHEW! In this episode, I explore the complexities of being a Good Person and the impact of self-sacrifice on personal happiness. I share my journey of redefining what it means to be good (because I needed an update BAD), emphasizing the importance of self-care and setting boundaries. I talk about giving from a place of overflow, where generosity comes without resentment or depletion (bless). In the last part of this episode I also reflect on the societal perceptions of happiness and the fear of being judged for having joy. This has been a surprising part of my healing journey. I never could have expected I'd feel wrong for not suffering.   TAKEAWAYS: Being a good person doesn't mean being sacrificial. Self-care is essential to avoid resentment. Giving from a place of overflow is liberating. It's okay to say no to others to prioritize yourself. Happiness can feel wrong in a world that expects suffering. Redefining goodness is a personal journey. Setting boundaries is crucial for emotional well-being. You can be happy without a story of suffering. It's important to celebrate others' happiness without jealousy. Privilege doesn't negate someone's right to happiness.

In this episode, I share two powerful strategies for overcoming perfectionism and inconsistency in fitness plans. The first strategy, which I call forecasting, involves planning for obstacles and life chaos to ensure your fitness goals remain achievable. The second strategy, which I call fitness Pomodoro, encourages short bursts of movement to build momentum and maintain commitment without the pressure of maximum output. I emphasize the importance of self-compassion and realistic planning in achieving fitness success and, you know what? IT WORKS. Just ask ALL 200+ women I've worked with. Takeaways: If you struggle with consistency, this episode is for you. Perfectionists often wait for the perfect time to commit. Real progress happens when you plan for the messy middle. Forecasting helps prepare for inevitable life chaos. Fitness Pomodoro focuses on small, manageable movement blocks. 10 to 15 minutes of movement can create momentum. Listening to your body requires a conversation with it. Resting can be guilt-free when you've made an effort. You don't need a coach to implement these strategies. Success in fitness is about consistency, not perfection.

In this episode, I dive into the complexities of motivation, emphasizing the importance of awareness through the stages of motivation within my 90-day fitness program, Hypefit Method. Because my container is 90 days, I've been able to see many patterns and coach hundreds of women through these patterned milestones. I made my own 90-Day Motivation Map to organize this journey and share with my clients, that way we can pre-frame the experience and set realistic expectations. I'll discuss the honeymoon phase, the challenges of the first and second dips, and the significance of understanding intrinsic and extrinsic motivation. I'll also highlight the necessity of creating supportive environments and the power of language in emotional awareness, so you can embrace your very own human experience of motivation. I hope this episode encourages you to take the leap into your next big goal WITHOUT any of the guilt, shame, perfectionism, and overwhelm that can so frequently derail others. Like what you hear? Please share! Curious about Hypefit Method? Check it out HERE.

Today's episode is dedicated to the one liner I hear ALL the time as a Personal Trainer: "I get bored easily" or "I need more variation." Sound like you? PERFECT. Let's chat! While I fully understand the desire to spice things up AND believe it's possible to do -- I also wish more people understood HOW to do it in an effective way. Usually what I see are people who've made needing variety part of their fitness identity. They take many random classes, try out challenges, and program hop -- often times doing these things back -to-back or at the same time (GASP). Look, I WANT you to be able to try new things. I encourage it! I want you to have fun with exercise. It's the only way to get you coming back! I want you to participate in fun challenges. They often come with community! I am so psyched for you to have access to affordable programs. Health should be accessible! AND ALSO... I want you to become a master of movements, confident that when you do a movement you are crushing it. I want you to understand what each movement is targeting and how to make it more potent. I want you to be confident and empowered. I want exercise to be an easy non-negotioable for you, just like brushing your teeth. I want you to be able to have variety and SPICE, but without it sabatoging your ability to progress and get results. Don't you? In this episode I go over 3 ways your need for variation is actually getting in your way AND 3 ways you can implement variation without it becoming a problem.   ENJOY!  

This weeks episode is a VERY personal, vulnerable share where I talk about how my husband and I have cultivated a loving relationship, despite my many "failures" in my past. Having grown up without learning how to regulate and honor my own emotions, I found relationships difficult. Not just intimate, but also with friends (which I don't talk about in this episode).  Join me in a reflective breakdown of how I navigated the hard parts of my childhood and overcame patterns and behaviors that were not serving me in adulthood. All of this healing & development was difficult. It was imperfect. And I'm still working on it. BUT I've managed to find a life partner and a love connection that has given me the opportunity to go inward as I take full responsbility for healing the parts of myself that needed repairs.  

Follow Kishori on instagram @kishorigopiyoga Visit her website at: www.kishorigopiyoga.com E-RYT 500 hr Bhakti Yoga Teacher,  Master Reiki / Energy Healer, End of Life Doula  Kelly Skinner, also known as Kishori Gopi (her devotional name) is a spiritual teacher who is a conduit of divine love and a vehicle for Divine grace to heal and awaken. In this lifetime, her medicine is to help beings live radiantly and die gracefully through the practices of Bhakti Yoga, Meditation, Reiki, and End of Life Doula Work. She approaches both life and work with awareness, aliveness, and compassion. When you see or talk to Kishori you can feel her light. She is free of judgement. She is humble and curious. She listens to understand. She actively practices and shares everything she teaches. To her, there is nothing more rewarding than seeing another being remember and fall in love with their own true nature. This episode is SO special because Kishori talks about the two topics we tend to avoid most: Death and God. If you don't have an aversion to both of those you probably do or HAVE had an aversion to one of them. Both are difficult topics that often come with very personal emotional baggage/responses. Kishori shares parts of her path with death and handling grief, as well as her history with being triggered by the word God, rejecting a connection to a God, and re-discovering what all of that means to her and how she connects with LIFE.  For myself (Chelsy), I used to be anti-God, anti-religion, and VERY triggered/angry when people would bring it up. In recent years I've found myself interested in the idea of higher powers and other belief systems in a way that resonates with the deep love I have for life and others. It's been a refreshing re-discovery into what once felt wondrous as a child and quickly developed into an intense hatred in young adulthood. My beliefs around spirituality NOW have circled back to that wanderous, mystical, connected curioustiy I had as a young child. It has also opened an interest in hearing how others are experiencing their own beliefs around a Higher Power. This episode is going to be a peaceful deep dive into a much desired 1:1 conversation between two souls who love to dive into emotions, spirituality, healing, and more. ENJOY!  

Today's short episode is a personal share on my recent decision to give up alcohol. I had always had a positive relationship to alcohol and was good at not drinking for short periods or drinking very little. My decision to quit didn't come from me drinking too much, it came from me realizing I just wasnt enjoying my drinks the way I always had. I explain the reactions my body was having to alcohol, my lifestyle and mindset shifts that powered my sober-curiousity, and how I "flipped the switch" without any doubt in my decision. If you're sober-curious perhaps some of my story will resonate!  Here's an engaging, community-oriented app if you want to get sober but don't want to feel alone doing it: https://iamsober.com/en/site/home

Buckle up and get ready to LEARN! Today we have Dr. Kaleigh Mulpeter on to tell us everything we need and want to know about the pelvic floor. Like, what even IS the pelvic floor? Do men have a pelvic floor? We talk about all the juicy, real, raw, honest, COMMON things people experience in a lifetime: pee, poop, sex, birth, kegels, pain in the body, toilet posture, and so much more. SO much more. Once you start listening you won't be able to stop. Interested in working with Kaleigh? Lucky for everyone she's got resources in-person AND online, meaning you can access her expertise and kindness from anywhere in the world. Links below -- enjoy! - - - Renewal Physical Therapy: https://www.renewalptvt.com/ - The Pregnant Pelvis course: https://kaleigh-mulpeter.mykajabi.com/joinus - Follow Kaleigh on the 'gram: https://www.instagram.com/renewal.physicaltherapy - Patreon: https://www.patreon.com/kaleighmulpeter - Chapters 00:00 Introduction and Background 06:20 Understanding the Pelvic Floor 11:18 Common Issues 16:39 Optimal Times to Seek Treatment 26:53 Trauma-Informed Care and Safe Spaces 31:37 Developing Trust in Your Body 35:46 Understanding Pain 37:07 Addressing the Normalization of Urinary Incontinence 43:32 Tips for Proper Posture and Relaxation during Urination and Defecation 53:13 Navigating Sex Postpartum with Patience and Support 58:43 Managing Pelvic Organ Prolapse Postpartum 01:08:16 Understanding Pelvic Floor Dysfunction and Chronic Pain 01:09:10 Breaking the Stigma: Education and Awareness about Pelvic Health 01:12:26 The Importance of a Mind-Body Connection in Pelvic Health 01:17:00 Addressing Diastasis Recti: Normal Adaptation and Treatment 01:18:25 Strength Training and Functional Movement for Pelvic Health 01:32:21 Creating Accessible and Comprehensive Pelvic Health Care

Today's episode is SO special! We have TIffany Lebano, a Registered Nurse of 10 years with a BSN from Hopkins and a BSN in public health. She has been a pediatric nurse from the start of her career and has worn many hats in that time -- She's been a doula, worked in the NICU and in the pediatric ER. Tiffany LOVES all the work she has done and continues to do, but her most important job is being a mama to 3 littles -- all under the age of 4! Tiffany became a Mama Coach after her second postpartum experience when she realized there was a huge lack of support and an abundance of misinformation floating around. Even as a pediatric nurse, she felt unprepared for the wild ride of motherhood.    During her second pregnancy she set out on a mission to learn everything she needed to know to fill the gaps of what was missing the first time around (breastfeeding, pumping, bottles, formula, newborn sleep, regressions, teething- everything). This transformed her postpartum experience and, when she became the nurse-friend everyone was always texting asking their baby questions. she decided it was time to pivot and take things into her own hands.   TIffany offers support in many ways, as you'll hear in the episode, but the main takeaway is that if you're struggling at all with baby sleep, reach out to her! She would love to help, support, comfort, educate, and guide you --    HOW TO CONTACT TIFFANY:   Instagram: @themamacoach.tiffanylebano  Email: [email protected]  Website: HOME - TIFFANY LEBANO EPISODE SUMMARY: Chelsy shares her personal story of hiring a sleep consultant as a new mom and the transformative impact it had on her family's sleep. The conversation delves into the challenges of postpartum, the four-month sleep regression, the science of baby sleep, and the philosophy of supporting healthy sleep habits. It also explores the nuanced approach to sleep learning and the importance of evidence-based support for families. This conversation explores the importance of setting sleep expectations, the role of nighttime feeds, and the flexibility of bedtime routines. The conversation also emphasizes the significance of parental confidence and the impact of sleep training on attachment and family dynamics. The conversation covers a wide range of topics related to baby sleep, including newborn sleep patterns, bedtime routines, sleep training, and the importance of sleep for both babies and parents. The conversation also delves into the challenges and support systems for new moms, as well as the financial and emotional aspects of seeking professional help for baby sleep. Tiffany's approach emphasizes individualized support and flexibility to meet the unique needs of each family and she provides valuable insights along with practical advice for parents seeking to improve their baby's sleep.

"But the thing is, even if I could go back, I wouldn't be there anymore." -CCZ   In todays episode I get vulnerable about my own process and experience dealing with imposter sydrome, the surprising isolation that comes with changing, and other internal battles I've never shared about before. This is relevant to all parts of growth, healing, change: business, personal, emotional, mental, physical. When we decide to change and level up it's brave because it isn't free from problems.  My hope is that this is relatable and helps even one person out there feel understood and NOT alone.   XOXOXO

This is a short episode PACKED with tips on utilizing one of my favorite business tools: preframing.  I think we've all been in one of those professional situations where things get dicey and now you have to have an awkward conversation and you wish you had just done things differently earlier in order to avoid the situation. I give you some examples of this from my own experiences (laughs in nervous) AND all the ways I've resolved these issues so they won't happen again. Pre-framing & Setting Clear Expecations... shows what kind of leader you are, that people are in good, sturdy, kind hands. creates an outline so there can be more clarity and direction assists in having clearer conversations that aren't so emotionally charged and uncomfy saves time so you can stay in your zone of genius and do what you're good at I hope you enjoy and, as always, if you have more to add please come over to IG @trainwithchelsy to continue the conversation with me!

In today's episode we discuss how to talk about food and exercise around kids, why it's okay to be imperfect when we do and how vulnerability plays a huge role in that, the power of the word "should" (and why we might consider being more careful with it), AND we close out with Dr. Carpenter giving us two very tangible tips for navigating food conversations today. I do want to include a trigger warning at the 45 minute mark of this episode – I do bring up weight and numbers so if you know that would not be helpful to listen to, please skip the end section for your own wellbeing.   RESOURCES MENTIONED IN EPISODE: Richmond Wellness: https://linktr.ee/richmondwellnessvt | Instagram: @richmondwellnessvt Emily Piazza, RD (Gestational Diabetes specialist): https://nourishedjourney.co/ | Instagram: @nourished_journey Jennifer Anderson, RD MPH: Dietitian who posts excellent content about talking to kids about food | Instagram: @kids.eat.in.color Annie Valentine, MEd (currently at UVM, but specializes in eating disorders programming at the college level): https://www.uvm.edu/health/profiles/annie-valentine-med Dr. Becky Kennedy: www.goodinside.com, did a great podcast part 1 and 2 on reparenting yourself from the Internal Family Systems perspective with Glennon Doyle on We Can Do Hard Things Body Positivity vs. Neutrality: a brief primer - https://health.clevelandclinic.org/body-positivity-vs-body-neutrality   Upcoming RCK events with It Takes A Village: www.ittakesavillagevermont.com/events

All resources linked in the show notes -- this episode, part one of two, is PACKED with information, resources, support, comfort. Whether you're a coach wanting to elevate the way you support your clients, a person wondering if you're teetering on having an eating disorder, or you've recovered but a refresh of insight and resources will be helpful, this will be impactful. Dr. Aubrey Carpenter is a licensed clinical psychologist who has spent over a decade working as a pediatric psychologist, educator, and researcher in child mental health and parenting support. She completed her PhD at Boston University, her predoctoral internship at Boston Children's Hospital, and her postdoctoral fellowship at Massachusetts General Hospital before returning to her native Vermont to raise her family. Dr. Carpenter spent three years working at UVM Medical Center in the adolescent eating disorders clinic, and was involved in state-level advocacy that led to increased funding for eating disorder programming and training for Vermont providers.  She also recently started a private practice called It Takes A Village, where she is exclusively seeing parents and caregivers in need of support, after seeing firsthand that behind the youth mental health crisis is a widespread community of parents doing their best with limited resources. Contact info: www.ittakesavillagevermont.com [email protected] 802-448-0336 @ittakesavillagevermont   UPCOMING EVENT -  BURLINGTON, VT:   National Eating Disorders Association (NEDA) walk on 5/4/24: https://donations.nationaleatingdisorders.org/event/burlington-neda-walk-2024/e563331   RESOURCES MENTIONED:   National Eating Disorders Association (NEDA) toolkit (this website is great for educators and parents too): https://www.nationaleatingdisorders.org/wp-content/uploads/2024/04/CoachAthleticTrainerToolkit.pdf   Britt's course for personal trainers: https://afullbite.com/nutrition-courses-for-personal-trainers/   Psychologist Lisa Damour who focuses on teens: https://drlisadamour.com/   Psychologist Jonathan Haidt, author of The Anxious Generation: https://jonathanhaidt.com/   Whole Health Nutrition, their RDs are excellent eating disorder experts, especially the founders, Abby Wadsworth and Leslie Langevin: https://www.wholehealthnutritionvt.com/   No Diet Dietitian, Val Goldberg and her team are exceptional and each person specializes in a different and specific niche: https://nodietdietitian.com/meet-the-team   JVN and Sabrina Strings podcast on fatphobia: https://podcasts.apple.com/us/podcast/how-f%24-d-up-is-fatphobia-with-professor-sabrina-strings/id1068563276?i=1000562241844   FREE TEST: Harvard IAT - the one mentioned in this episode is on weight bias but there are many! https://implicit.harvard.edu/implicit/takeatest.html   Mirna: @themirnavator

In this short episode I go over 3-4 pros & cons of both in-person AND online training. It's really not a "VERSUS" kind of conversation, which is often how I hear it framed. It is a black and white fallacy to say one is better than the other. Both methods of training have a TON of pros and cons that YOU as an individual can consider when making the choice that is best for yourself in this stage of your life. The goal of this episode is to help you get more clarity on which option is best for you but, DON'T WORRY, if you make a decision on one and it turns out to not be the right fit, you can just switch :) You can always change your mind. In fact, you will get the most out of experiencing both within your lifetime! Have anything else to add to these lists? Let me know! Find me on IG @trainwithchelsy and start a conversation with me. I always respond and love connecting!

"I don't know where to start" "I don't know what to look for" "I'm not sure who to trust" "I just want to know how to make my own workouts" If you've ever thought or said any of the above ^ this episode (and the show notes) is for you! Join me in this conversation about what specific & SIMPLE details make a great workout program, how to have repetition AND variety so you can adapt without getting bored, and examples of how I structure a week of workouts for some of my own clients. FIRST COMPONENT: 6 MAIN MOVEMENT PATTERNS:  SQUAT: From a functional perspective a squat is a movement to keep forever if you want to be able to do things like get off the floor, sit down in any chair and be able to get out of it, use the toilet independently as you age, and more comfortably play with your kids as they get older and bigger. From a training perspective, squats are an all inclusive movement that engage lots of different muscle groups depending on what you squat with and how you do it. For example, a super heavy goblet squat will also target your abs in a big way. And a barbell squat will get the muscles in your back a ton, as well as abs.  Goblet squat, front rack squat, sumo squat, back squat, tempo squats, squat with pulses, overhead squats, heels elevated squat, toes elevated squat. HINGE/DEADLIFT: Being able to hinge at your hips the way a russian deadlift demands is suuuuuch a great skill to have. This stretch and strength makes the low back happy when you do it well. From a functional perspective, hinging is great for doing every day tasks that are more likely to injure you and create pain. Conventional deadlift, russian deadlift, good mornings, hip thrust, hip extensions. PUSH: Push movements usually target the muscles on the front of the body, which makes it easier to remember and visualize. Push movements, like an overhead press or chest press are great to balance and pair with PULL movements. Overhead press variations, chest presses, chest flys, push ups, push presses, sled pushes, squats. PULL: Pull movements generally target the muscles on the back of your body, like row variations and lat pulls/pull ups. The back of the body is easily forgotten and probably the most potent in terms of managing common every day aches and pains. Most programs that are bodyweight or band oriented wont be able to target the posterior chain (aka back of body) and so youre more likely to struggle with low and upper back aches, posture, hip and knee pains due to overuse of the front muscles, and it'll be harder to get a true strong core!  Bent over rows, sumo rows, cable rows, lat pulls, pull ups, banded pulls, trx rows, conventional deadlifts, sumo deadlifts. SINGLE LIMB: Single limb movements, like single leg glute bridges, squat to box, or rdls and single arm presses or rows, are perfect ways to find imbalances in the body, discover where you're compensating more, and build up strength in a more balanced way. I love single limb work for helping to improve joint stability, mobility, and aches associated with compensations.  Single leg squats, single leg rdls, single arm overhead press, single arm arnold press, pallof press, side plank, copenhagen plank, single leg glute bridges, single arm cable rows/pulls, single arm chest presses, incline row. CARRY: This one is more of a bonus! You don't need to stress if you're not adding this in BUT it is an excellent addition to a well-rounded training program and the benefits are vast.  A carry is exactly as is sounds. You get something super heavy, like a kettlebell or a dumbbell, and you walk around with it in one hand, maintaining posture. This would be called a suitcase carry – easy to remember! Carrying one suitcase in one hand. Another carry variation is called a farmers carry – I imagine this is from carrying a bucket in each hand. So this is carrying something heavy in EACH hand. These are the two most basic forms of carries and truly all you need to know. But for the sake of educating, there are also mixed-rack carries, so that means you might carry a heavy weight at one side (suitcase style) but then in the other hand maybe you have a lighter weight held up overhead. That's mixed. My personal preference is the suitcase carry. It hammers your core, it improves your grip strength, it offers you more awareness of your posture and how to hold tension up your spine. It's a nice, low impact way of exposing your body to load without a ton of risk. You can easily drop the weight down too if it's too heavy or your grip fails. Suitcase carry, farmer carry, mixed rack carries, overhead carries. SECOND COMPONENT:  When I'm writing workouts for clients I like for them to repeat the main movements for 3-6 weeks with deviations and progressions in things like weight, reps and or tempo and pace.  Repetition is VITAL for 2 big reasons: When you repeat your workouts you eliminate a lot of the anticipatory mental load that comes with too much variety. When you KNOW what to expect it can make your workouts shorter, smoother, AND easier to notice progress in because you'll be able to feel and see a difference in your movements, range of motion, weight choices, joint stability, all the things. It's like learning a brand new recipe and having to look at the measurements and directions constantly. But if you make this same recipe a handful of times then it wont seem as long or complicated. You start to memorize whats needed and maybe you dont have to keep buying all the ingredients because you have some leftover from last time. Its always harder to make a recipe a single time than it is to repeat it and fully understand it. AND the more you make it, the braver you get later on to experiment with new things and put your own spin on it. Same goes for workouts. Another benefit to repetition is that your body ACTUALLY gets the message to adapt. When you do a workout once and you're all over the place, your body doesn't get the opportunity to understand what you're asking of it so it wont adapt. It will be confused. When this happens, you're more likely to be too sore which means taking MORE days off, losing your momentum, and falling off. With repetition you get to adapt, eliminate soreness, and get real results. Some of my favorite resources for workouts are: Peloton! They have GREAT workout programs with a variety of trainers and equipment. You can do Pilates, strength training, cycling, shadow boxing, even pre and postnatal programs. You can do one-off workouts or do a 4-6 week series. And you dont need a peloton bike to access these. They have an app! Kayla Itsine has some really great programs to follow. Bodybuilding.com has phenomenal programs that are NOT just for bodybuilding so dont be fooled by the name of the website I have a handful of premade programs available to anyone once they've worked with me 1:1 in my signature program, Hypefit Method. And then there are a ton of great trainers online who you probably already follow on social media and can reach out to to see what they offer! www.chelsybarber.com -- if you're interested in working with me, come visit my website or find my on instagram! I'd love to meet you and get you started on your dream fitness journey ASAP!

Motherhood is a wild, unique, beautiful journey. In this personal episode I share MY specific experiences about what's been difficult, what's been easier than I thought, and how I'm navigating my body changes after a brutal pregnancy, tough birth, and complicated postpartum journey. I'm 18 months in at the time of this recording so I'd love to do these episodes every-so-often for the real deal updates and shares. DISCLAIMER: My experience is only mine. I do not believe I am doing anything more "right" or "wrong" comparitively. There are too many details and factors in life to compare ourselves. Of course many themes are relatable and common, but please know that whatever YOU are experiencing is valid. And to all the parents out there -- YOU'RE KILLING IT. YOU GOT THIS. SALUTE RESOURCES: SLEEP CONSULTANT: Tiffany Lebano, RN | Instagram: @themamacoach.tiffanylebano BREASTFEEDING: Le Leche League | 

Welcome to a special episode of Mind & Muscle, where I'm bursting with excitement to share the ins and outs of my beloved program, Hypefit Method. This isn't just any fitness program; it has my heart, soul, and expertise poured into every aspect, and I can't wait to tell you all about it! In this episode, I'm pulling back the curtain and giving you an exclusive look into what makes Hypefit Method truly special. From its inception to its evolution, the changes and adaptations I've made along the way, and the current structure that forms its foundation. Going virtual with my personal training was a decision fraught with fear and uncertainty, but I took the leap, and it's been a decision I've never regretted. ALSO -- I cannot express enough how much I adore this program for the incredible women it has brought into my life. Every client I meet through this experience embodies qualities that inspire me – they're hard-working, exceptional communicators, and ready to elevate their game to new heights. It's the perfect recipe for success, and I'm endlessly grateful for each and every one of them. Whether you're a fellow trainer considering the virtual realm or a woman curious about what Hypefit Method entails, this episode is your backstage pass. Get ready for clarity, honesty, and an authentic glimpse into who I am and what drives me. Join me as we dive deep into where passion meets purpose, empowerment, and endless possibility. WORK WITH ME: If you're interested in working with me as an online virtual client inside HFM, let's chat! You can email me at [email protected], book a call here, stalk my IG to catch a vibe @trainwithchelsy, OR visit my website www.chelsybarber.com -- I also do private consulting session with trainers, so if you want to pick my brain more, use the same link as clients to book a call!

Have you ever tried writing "life is beautiful" on a post-it only to never REALLY see it again? It's there, just blending in with your environment and holding zero meaning. ....Just me? (laughs in nervous) I've done this so many times with different mantras and affirmations on things like mirros, the notes app, my laptop, vision boards, etc. I WANTED them to work. I loved the idea and it all made sense when it was logically broken down for me. It wasn't until I started learning and truly believing in the power of words that it all clicked. When words are anchored to certain emotions it impacts our physiology. When words AND physiology work together it impacts the quality of our life -- what kinds of actions we do (or dont) take, the outcomes we get, the patterns we create for ourselves. Join me in this episode as I breakdown this potent connection between WORDS and PHYSIOLOGY. We'll discuss affirmations and incantations and which of the two holds more power. AND I go over a few of my favorite research studies: Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response by William R. Corbin, Peter Salovoy, Alia J. Crum, Kelly D. Brownell et al. Learning One's Genetic Risk Changes Physiology Independent of Actual Genetic Risk by Bradley P. Turnwald, J. Parker Goyer, Danielle Boyes, et. al. Mind-set Matters: Exercise and the Placebo Effect by Alia J. Crumb & Ellen J. Langer, Harvard University (free article)      

14:20: The start of the Conscious Learning Gap In todays episode I talk about emotional regulation, specifically HOW to learn to engage with your emotions in a way that creates more flow and freedom in your life. I speak from experience and use what I call "The Conscious Learning Gap" to offer a tangible practice you can start today. By CLOSING this "gap" between your awareness to regulate emotions as they're happening and your actual ability to regulate, you can become a master of your life experience and outcomes. This has been life changing for me and I hope you'll be able to make meaningful changes too!    

Nobody wants to feel like it's a threat to their competency if they get something wrong or can't reach a goal or look like they have no idea what they're doing. Nobody. But we need to be able to try things and not get them right on the first try. This is why it's important to set goals and establish the baseline, the EXPECTATION, that PART of achieving these goals is failing along the way, experiencing inconsistencies, not knowing how something works, looking like you have no idea what you're doing,and generally just NOT getting it right on the first try.  This episode dives into the idea that failure or looking like a beginner or having OFF days/weeks/months/ even YEARS in your fitness journey should be "planned", recognizable parts.  If it's inevitable if you intend to commit for life, why not make the inevitable less painful and surprising?  If this episode prompted you to want to get started and take action with your fitness, but you'd like some guidance, my schedule is OPEN for private, virtual 1:1 sessions! Here's the info: Beginners - I'll take you through a movement assessment and offer you insights on your movement patterns, strengths, and weaknesses. I swear these are fun! It's like a horoscope quiz except now you get to learn about your body. Advanced - If you've been working out but want to take your fitness to the next level or get out of a plataeu, I'll offer you advanced cues and insights.  Other - Not sure what you need? Have questions you want answered without needing to workout on camera? Just want a workout planned with me there to train and cheer? I've got you :) Please visit www.chelsybarber.com or Instagram @trainwithchelsy for more information on booking and availability -- spots limited each month!

Join me in this vulnerable conversation about forgiveness and self-responsibility. This episode is near and dear to me because I have always been attached to my stories of suffering -- the blame game, identifying as a victim, being filled with fear.  I thought the idea of forgiveness was a lie. When I listened to people forgive others for wrong-doings I didn't believe them. WHO could possibly forgive someone for causing so much PAIN? Why would you let someone off the hook with forgiveness? My journey learning about forgiveness and reclaiming MY life story hasn't been linear, but it has been profound. I share what I've learned about this topic, what my specific process has looked like, and where I'm currently at.  I hope this resonates, creates deep thought and re-consideration, and offers you the same pace and freedoms I've been able to experience from all this. So much love, Chels 

We know about menstruation and ovulation. But what about Luteal and Follicular?! And how do these four phases in a single cycle impact exercise, if at all? Have you ever blamed or doubted yourself for not being able to show up 100% all the time?  Have you ever thought, "why cant I be as motivated as everyone else?!" Do you feel "crazy" for your inconcsistencies? (I bet they're patterned and directly related to your hormonal shifts). What if I told you you're NOT alone... That myself and MANY others are also expriencing fatigue or weakness some weeks, spikes in energy and motivation other weeks, and coasting without much thought on some too. Join me in this short overview of what the four phases are and what I recommend you do to create more alignment between YOU and your body. While this is NOT my specialty as a certified personal trainer, it IS something I bring up inside my fitness program with all clients. I find that giving this cycle syncing summary to my fitness clients creates space for them to be more flexible with their expectations. GOAL: I loved creating this episode and I want to go deeper! My goal is to find someone who specializes in this exact topic so I can do another episode with that guest. I know it'll be valuable beyond belief. If you know of anyone, let me know!  

Language is how we interpret and communicate everything. Every single sensory experience, emotion, memory, etc is only shareable and understandable with language. This can be our greatest freedom OR a huge limitation. We can use language to create clarity for ourselves and have honest experiences OR we can use it to manipulate ourselves as well as others around us. How do YOU want to use language for your life experience? Consider clarifying questions you can start asking others when you are devoted to understanding them rather than trying to use your own internal systems to fill in the blanks they've created by using verbal fluff.  If you love this episode and want to learn more, I highly recommend digging into these resources:  - Book: Nonviolent Communication by Marshall B Rosenburg - Podcast: The Witch Trials of J.K. Rowling with Megan Phelps-Roper Language can and should be ever changing because language is how we are able to express our experiences here and we are continuously evolving and learning as a species. It makes sense then for our language and how we understand to also be evolving and expanding. When people tell us they want to have more language to represent THEIR gender identity, it is very limiting and disempowering to reject that. For all of us as a collective. It limits others and it limits ourselves as a whole. Expansion and options and freedom are VERY much rooted in language and how we express. 

Join me in my fitness fantasy world, where we all take the necessary steps toward our goal in a perfect linear way... In todays episode I talk about the patterns I see as a personal trainer AND experience myself as a fellow imperfect human. I talk about how we tend to be more reactive when it comes to health, rather than preventative or proactive. I map out what being proactive would look like in an ideal journey and how it's actually okay that it ISN'T perfect. No science in here today, we're just having an honet chat! XOXOX   

Is your happiness conditional?  What happens when your partner behaves or communicates differently than how you want them to? What happens when the weather doesn't go your way? What happens when you get used to the job you were once so excited and grateful to have? What happens when the vacation or the concert or the delicious meal is over? What, realistically, is the probability that the moments in front of you are always going to match what you want? Join me in answering these questions as I share MY personal journey with control and struggling to find ease with fulfillment. With years of practice (remember- the mind is like a muscle) I've been able to harness the beautiful, freeing gift of surrendering to the moments in front of me and it's something I hope everyone has the opportunity to explore. If you enjoy this episode, come find me over on IG, send a DM, and let me know OR rate & review this pocast so others have a chance to  find it. My little one-woman biz always appreciates your support more than you'll ever know! XOXOX

If you've heard of the Pomodoro Technique and find it valuable or interesting, you'll vibe with this episode! Today we're talking about the Add-On method when it comes to setting fitness parameters. MOST people will make the error of over-committing or believe they must be able to commit the way they used to be able to -- it doesn't work. I've seen and heard this story thousands of times. Whether you're a beginner to fitness or a seasoned veteran, give it a listen and try it out. It works for my fitness clients every time -- let me know when it works for you! Studies mentioned in this episode: Effects of physical activity recommendations on mindset, behavior and perceived health by Alia j Crum and Octaia H Zahrt Knowledge of recommendations does not predict increased engagement in physical activity (Morrow et al., 2004).

Join Chelsy in an honest conversation about "sales" and how she went from being terrified of talking about her training services to confident, excited, eager. If you have a service you're genuineely proud of but have some mental barriers about telling others why you love what you do, this episode will uncover the barriers AND solutions that Chelsy has learned. Here are some of the details covered in this episode:   POTENT QUESTIONS WHEN THINKING ABOUT SALES: What specifically do you feel when you have to "sell" or talk about your service? How do you WANT to feel when you sell? Why do people buy your service? Who do you love buying from? Why? If you knew every time you pitched to a prospective client that you'd feel relaxed and confident and excited to talk about how you could help and you'd most likely get the client, would you enjoy sales? Discern what you actually DON'T LIKE versus what you feel UNCOMFORTABLE doing. Remember that you are ALSO a consumer of services. Understanding why *you* buy from others gives you direct access to why others might be buying from you or what others find compelling about you. Thinking about yourself as a consumer can be a great way to reframe into wondering how or why to get yourself to stand out for others. Additionally, you probably sell other peoples' products and services without feeling "Salesy" - is this correct? You give links to foods all the time that benefit those food companies and you give raving reviews and urge clients to buy them because you KNOW it's helpful and you want to help. Why do you think it's so easy to talk up other peoples' services or comfy clothing brands or convenient foods BUT it's hard to speak enthusiastically about what YOU offer?  REFRAMING SALES: Can you reframe or reassociate the word "sales'' with giving love or something more empowering and aligned with the impact you actually have? You offer something invaluable and you are SO smart. You are an expert at what you do, especially compared to the people seeking your help. So are you really SELLING or are you HELPING? The sales conversation or pitch is where your support and love and passion starts. It's where you demonstrate how much you believe in your service/degree/knowledge/results and prove that you can AND WANT to help. Sales calls or pitches are your first opportunity to coach or facilitate help. Go into sales with curiosity and/or value. CURIOSITY: If you're speaking to individuals or perhaps pitching on social media, get curious and ask questions. What do you genuinely want to know about the people you can help? Help them discover more about themselves by giving them questions to answer and think critically about while you gather information and learn more about what their pain points are, what they desire, fear, and want. VALUE: If you're speaking to an individual or on social media, provide value and impact to show that you want to help. You can also do this when you're "selling" by having answers to questions you're asking. For example, when I'm on a sales call during my launches, I ask women what exactly would they want to achieve in their three months with me? What are they hoping to get or solve or learn? If someone says she desperately wants to be able to hike with her friends without being insecure and without as much knee pain, I might map out a potential solution right there on the phone with her, I might say, "Wow yes, I would love for you to be able to do that and if you are really ready to show up for yourself here, we could strengthen the muscles that support your knees and work up you cardiovascular strength so you can have more confidence hiking." I might even add specifically what kinds of movements we could try to strengthen those muscles. DISEMPOWERING FRAMES: Imposter syndrome/Insecurity - "I'm not ready/smart enough" "Other people do it better than me" Guilty conscience - "I don't deserve their money/time" Doubting others/making assumptions - "They can't afford it" "They cant do this"  Beta/follower mindset - "I need you" instead of "you need me" EMPOWERING FRAMES: Money is energy - "I'm condensing my entire life's work/studies/learning curve into __ amount of time for you" Life supports that which supports life - "I'm about to change their life!" Your certainty in yourself, your science, and in them overcomes their doubt HILA = High intention, low attachment - if someone isn't ready to commit, you can always ask follow up questions to genuinely try and understand what their objections were (was it money, time, fear, lack of clarity, etc?) Once you know, you can make adjustments later on for others OR handle the objections and follow up. Alpha/leader mindset - "I'm a problem finder & solver, not a product pusher & problem creator"    

Join your host, Chelsy Barber, for an honest Q &A style chat about some of the most common fitness questions she gets as a certified personal trainer with nearly a decade of experience. Here are all the questions answered today: **CORRECTION IN THIS EPISODE: Early on when talking about static vs dynamic stretching, I said to hold a static stretch for 30-60 MINUTES -- I meant to say 30-60 SECONDS.  How important is stretching or warming up REALLY? And what kind of warm up do I personally recommend? Can you choose where you lose fat? Spot reduction? What's better: cardio or strength training What equipment is necessary to get results? What are the best exercises? How do you know if you're exercising at the right intensity? How do I know if I'm doing an exercise correctly? Will I get bulky as a woman if I lift weights? Have other questions you'd love answers to? Come find Chelsy on Instagram (@trainwithchelsy) and ask her! She'll include it in the next Q & A show. Enjoy!

IS THIS THING ON?! Eeeee! Welcome to my newest endeavor - one I'm SO thrilled to be diving into with you. I have been racking my mind for months about how to continue sharing my expertise *without* the constraints of Instagram and blogging and creating exclusive services. While I do love training people privately in a 1:1 container as well as running my course, The Mental Health Reset, I am also beyond ready to share publicly and make what I love to teach more accessible. This episode goes over a quick little "about me" with a focus on my certicifactions, education, and life story. I'll create another episode talking about motherhood and love and what I envision for my future. You can expect the bulk of these episodes to have a MINDSET or a FITNESS focus, with some episodes sprinkled in that are more on the personal side.  Get cozied up and enjoy!