Tag: Blog – The Balanced Life

Today’s episode is fun, playful, and one that will boost your mood! Every month in our membership community we dive deep into one area of wellness that takes place off the mat, and every July we focus on play. However, in today’s busy world, how do we make time for play, and what does it even look like?

Joining Robin today to help answer these questions are Kaita, Becca and Sheri,  three of our incredible Pilates instructors who have put their passion into helping women move and embrace the playful side of life. The wisdom that they’ve gained by intentionally adding play into their daily lives, and how you can incorporate it too, can truly be life-changing. 

If you haven’t yet listened to Episode 68 with Kaita, Becca and Sheri, you’ll want to tune into that one, and on our app you can find workouts from all three of these amazing instructors! 

Tag us on Instagram, @thebalancelife, and let us know what you are doing for play this week. We want to hear from you and cheer you on, and if you haven’t already, we’d be so grateful if you rated, reviewed and subscribed to our podcast to help us spread our message and continue to do the work we do here! 

Show highlights: what you can look forward to in this episode!

• A look at whether play comes naturally, and why it’s so often easily forgotten
• Play really does look different for everyone, and Kaita, Becca, Sheri and Robin share in their own words would it looks like in each of their lives 
• There are so many benefits to play that we often don’t truly consider, including how it can positively impact the relationships we have with our partner 
• Play can be incorporated into your Pilates practice, and all three reveal easy ways that you can start doing this right now 
• There are key life lessons that can be learned by playing, and the magic really happens when you can understand and appreciate what play can teach you
• Injuries can be a barrier to moving for adults, but there are practical ways to minimize and avoid them so that you can keep progressing 
• One thing that they will be committing to these week in order to integrate play into their lives, and a special challenge for listeners to do the same

Links in this episode:

• Episode 68 with Kaita, Becca + Sherri
• The Balanced Life Sisterhood
• The Balanced Life on Instagram 
• Sign up for The Balanced Life Newsletter 
• Sheri’s Spotify Playlist
• Kaita’s Spotify Playlist

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The post The Life-Changing Benefits of Play with Kaita, Becca + Sheri appeared first on The Balanced Life.

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The truth is that habits are more than just what we do. They’re also what we think, how we respond to certain situations, how we solve the problems that we face and how we care, or don’t care, for ourselves. In this episode, we talk all about the habits that we want to create or may want to get rid of, and all that is entailed in this process. 

To help explain what habits really are, today Robin is joined by her friend and fellow entrepreneur and business owner Sandra Chuma, a habits coach who helps women know their worth, create lives that they love and really live life to the fullest, which is what we want for you here at The Balanced Life and what we do with our community, app, and the content we create for you.

There are so many great strategies, tips and mindset shifts in this conversation with Sandra, and it’s definitely an episode that you may have to listen to a few times (with pen and paper in hand to take notes!) to really grasp all the wisdom that she shares.

Show highlights: what you can look forward to in this episode!

• Sandra had a big “A HA” moment that really taught her the importance of habits in our life and led to her getting certified as a habits coach.
• Habits can come from repetition over a long period of time, and  they can also be formed and anchored instantly.
• Motivation and willpower is great for getting you started on a new habit, but it’s not dependable to do this long-term. Consistently taking small steps is where we really make progress with our habits.
• When you feel successful, you’re more likely to repeat the behavior. Creating your habits is as easy as the “ABC” formula that Sandra shares, but don’t forget to always celebrate along the way.
• People give meaning to tracking their habits, but tracking itself is just feedback and shouldn’t be used to feel bad about what you did or didn’t do.
• A major lesson Sandra got from a mentor is that it’s ok to be a work in progress and be a work of art at the same time. Robin LOVES this statement and it sums how we support you at The Balanced Life – embrace YOU!
• Our brains love predictability and will often self-sabotage us, but Sandra has an exercise she uses to help raise your awareness and overcome this.
• The “3 E’s” where our beliefs come from, and 4 questions you can ask right now to get past the beliefs that aren’t serving you. Robin also shares a limiting belief that held her back in the past, and how she learned that it just wasn’t true.
• Meditation isn’t for everyone. Don’t feel bad if it isn’t working for you, and there are lots of other effective tools to help you become more aware of your thoughts and habits.

Links in this episode:

• Sandra’s Website & Instagram 
• IAmWorthy.com
• Sandra’s First Appearance on The Balanced Life Podcast

• Sign up for the Free Healthy Routines Workshop
• The Balanced Life Sisterhood
• The Balanced Life on Instagram
• Sign up for The Balanced Life Newsletter

• Tiny Habits: The Small Changes That Change Everything by BJ Fogg
• The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins
• The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz
• How We Change: (And Ten Reasons Why We Don’t) by Ross D. Ellenhorn

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The post Are your habits helping or hurting you? with Sandra Chuma appeared first on The Balanced Life.

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If you’ve been following along on Instagram or Facebook, or are a member of The Balanced Life Sisterhood, you’ve heard Robin talking about what it means to create a healthy home environment. Often when we think of health and well-being, we think about the foods we’re eating or how much we’re exercising, but how often do we think about our environments and how they are supporting us? Today’s episode is with Becky, aka “Clean Mama”, and she is the perfect person to be talking about this topic. Becky is a long-time member of The Balanced Life Sisterhood and she is an expert on what it takes to have a clean and healthy home. Becky has created systems and processes that take the stress and overwhelm out of housekeeping, and her work has changed the lives of so many people!

We hope you come away from this episode feeling encouraged and empowered to create a healthier home and to keep it with a bit more order, without feeling overwhelmed. Be sure to follow Clean Mama on Instagram, @cleanmama, and if this episode was helpful to you, please leave a review on Apple Podcasts. If you think someone else would enjoy it and it could help them improve their environment and health, please share it with them! 

Lastly, you can join our free workshop to learn tips to help you build consistency in your fitness routine and boost your ability to create and sustain a healthy lifestyle, even when you’re short on time and energy like so many of us are. You can sign up now at https://www.thebalancedlifeonline.com/creating-healthy-routines-webinar.  

Show highlights: what you can look forward to in this episode!

• Safety in the home with the products Becky uses has always been important, especially since a scary incident years ago with her oldest child and a product she came into contact with
• If you feel you’re too busy to clean, you’ll never get a handle on it. Becky shares her 4-part routine, starting with simple daily tasks that will actually give you back your time.
• Studies show that more clutter leads to more stress, but just cleaning off a table or removing items from one small area can make a huge reduction in the amount of stress that you’re feeling.
• Showing versus just telling or teaching your kids what to do will work so much better, and remember to break it into small, manageable tasks when getting them involved!
• There are certain things you can do if you and your roommate(s) have different cleaning habits, but it’s important to set the ground rules before moving in together.
• Becky shares her thought process when developing her own DIY recipes for cleaning solutions that are quick and easy to make.
• There is one area of the house that is worse than the others for toxins, which is why she recommends starting there.
• Becky and Robin share a lot of the same philosophies on life, and she’s a big believer in grace over guilt when balancing life and maintaining a clean and healthy home. 

Links in this episode:

Becky’s Website, Instagram & Facebook 

Clean Mama Shop

All of Becky’s Books      

Sign up for the free Creating Healthy Routines Webinar

The Balanced Life Sisterhood 

The Balanced Life on Instagram

Sign up for The Balanced Life Newsletter

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The post The power of routines + creating a healthy home with Clean Mama appeared first on The Balanced Life.

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Today I’m going to lead you through an all standing Pilates routine.

In less than 10 minutes, you’ll work your entire body – all while standing. So whether you’re looking for a standing workout due to health reasons or you’re traveling and looking for something you can do anywhere, anytime – this workout is for you.

You’ll get an amazing core workout, some great lower body exercises, and we’ll even mix in some great stretches, so you’ll end this workout feeling strong, flexible, and energized to take on the rest of your day.

The post Standing Pilates Workout appeared first on The Balanced Life.

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Today we are diving into Part 2 of Robin’s conversation with Dr. Aviva Romm, and if you haven’t listened to Part 1 yet, you are going to want to do that right now)! It is full of so much good information related to hormones through all stages of life and the hidden hormone epidemic that exists among women. 

In Part 2, Dr. Romm reveals the pros and cons of hormone replacement therapy, simple ways to bring more balance to your hormones, a very practical and realistic way to improve brain fog, and tips for navigating your hormones on the journey to menopause. Dr. Romm also answers your questions on everything from sex drive, to birth control, to supplements to consider for healthy hormones, and so much more. 

If this two-part conversation with Dr. Romm was helpful for you, we’d love it if you could share it with your friends, family, and anyone that would benefit by listening. The more women we can empower with this knowledge, the better! 

Show highlights: what you can look forward to in this episode!

• Perimenopause isn’t being talked about enough, but there are botanicals and herbs that can help restore the adrenal stress response associated with it 
• She gives her thoughts on going the synthetic hormones versus natural route, and what you can do to feel more empowered about your options 
• There is hype surrounding the marketing of certain synthetic hormones, but don’t believe everything you see being promoted 
• Our mind is powerful, so be careful how you think of menopause! Certain studies prove that our thoughts around the subject will impact the symptoms we experience.
• If you have brain fog, often hydration is the issue and drinking more water is where to start with alleviating it. 
• Sex drive is way more complicated that being just about our hormones, so try to unpack what is really going on in your life and impacting it. 
• The birth control pill depletes you, but there are things you can do and take to reduce how it affects you. 
• If you write down your questions before visiting the doctor, bring an advocate with you and wait to put your gown on at the office, you will be in a much better position to advocate for your health once there. 

Links in this episode:

From The Balanced Life:

• Join the Free 5-Day Pilates Strong Challenge
• The Balanced Life Sisterhood
• The Balanced Life on Instagram
• Sign up for The Balanced Life Newsletter

From Dr. Aviva Romm:

• Dr. Aviva Romm’s Website & Instagram
• Podcast & Episode on Adrenal Fatigue
• Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body’s Natural Blueprint for Well-Being
• Articles on The Pill & Personal Empowerment

Other links:

• Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D.
• Article on UK Study, ‘Listen to women’: UK doctors issued with first guidance on endometriosis
• The North American Menopause Society (NAMS)

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The post What every woman should know about hormones with Dr. Aviva Romm [Part 2] appeared first on The Balanced Life.

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Are you ready to talk about hormone health? This is the episode that Robin has literally been counting down the days to, with her special guest Dr. Aviva Romm!

Today they dive deep into all things hormone health that we experience in our everyday life, as well as through the various stages and seasons we move through. Robin also asks Dr. Romm the questions that you submitted by social media and email to have answered, and the information she shared was so fascinating to hear.

As you know, Robin has been on a journey this past year with her own hormonal health, sharing with you as much as possible along the way. Bringing Dr. Romm on the podcast today is a tremendous opportunity to get an expert perspective on these important topics, and hopefully it empowers you on your journey to advocate for your health and to feel your very best.  

You’re not going to want to miss Part 2 of this special conversation next time on the podcast. We’ll see you then!

Show highlights: what you can look forward to in this episode!

• There is a hidden hormone epidemic that exists, with several levels to why it’s hidden and so often normalized in society. 
• Dr. Romm made a big realization after starting college years ago, and she considered herself a “trojan horse” when she went back to Yale decades later to get her MD. 
• Hormone health is a critical vital sign of our overall health in a variety of ways, every day and not just during certain times of the month. 
• We’re getting better as moms at admitting when something is off, but historically women have just kept going and tried to push through burnout.
• We often forget about the non-physical symptoms of burnout, but there are subtle signs to watch for and to be aware of.  
• The right types of foods, including carbohydrates, healthy fats and quality proteins, are absolutely critical for supporting our nervous system. 
• Smart devices can be our worst enemy at bed time. Dr. Romm shares how to approach a sleep routine in the most optimal way. 

Links in this episode:

From The Balanced Life:

• Join the Free 5-Day Pilates Strong Challenge
• The Balanced Life Sisterhood
• The Balanced Life on Instagram
• Sign up for The Balanced Life Newsletter

From Dr. Aviva Romm:

• Dr. Aviva Romm’s Website & Instagram
• Podcast & Episode on Adrenal Fatigue
• Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body’s Natural Blueprint for Well-Being
• Articles on The Pill & Personal Empowerment

Other links:

• Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D.
• Article on UK Study, ‘Listen to women’: UK doctors issued with first guidance on endometriosis
• The North American Menopause Society (NAMS)

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The post The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm [Part 1] appeared first on The Balanced Life.

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Today we’re diving into an “Ask Me Anything” episode, where Robins answers your most asked questions from Instagram.. 

The questions Robin answers today are the ones that she thinks will have the most impact, and hopefully help as many people as possible.

Some are informative and specific to Pilates and exercising, and some are more personal as Robin reveals how she balances being a mom of 4, a wife, while running a business. You’ll also get a look at the new and exciting things that are coming to The Balanced Life this year! 

Show highlights: what you can look forward to in this episode!

• By loving her career and being a mom so much, it gives Robin the ability to balance things as she moves through different seasons in her professional and personal life
• Robin doesn’t necessarily enjoy meal planning, but the real value in meal planning comes from reducing decision fatigue.
• How Robin and Matt are teaching balanced living to their children.
• Find time in your day to find at least one thing that you do daily to de-stress. 

• Robin gives specific questions you can ask yourself to determine when is the best time to work out for you.
• Movement can be medicine, and look at your health as an investment! Robin shares how to jumpstart your fitness routine if you don’t feel like you have the time or energy, or you’re dealing with chronic pain.
• Having a negative relationship with exercise actually led Robin to what she does today, and everything changed for her when she found Pilates.
• You don’t have to be perfect when it comes to your exercise routine, and give yourself grace, especially if you’re also raising children. Make small changes, and those small steps will add up to big results. 

Links in this episode:

• Join The Balanced Life Sisterhood
• Try Pilates for free with the 5-day Pilates Strong challenge
• Episode 19: Q&A with my husband: marriage, health + family balance
• Episode 34: Common Misconceptions about Pilates
• Raising Worry Free Girls by Sissy Goff
• Portable Sauna
• Magnetic Meal Planner

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The post Q&A: how I de-stress, the weekly task I don’t enjoy, and tips to stay active appeared first on The Balanced Life.

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You know when you find something that feels like a total game-changer and you want to tell everyone you know? 

Well, over the past year, I’ve found several hormone-health-friendly products that have made a huge difference in my life that I want to share with you. They’ve helped me tackle stress, get better sleep, and improve my skin — all areas of my health that affect how I feel on a daily basis.

And while I’m by no means perfect, I do feel so much better as a result of making small changes to my daily routine and adding in these products.

Here are just a few that I’m loving lately…

This post includes affiliate links, which means The Balanced Life may receive a commission, at no cost to you, if you make a purchase through the link!

Favorite Products

• Non-Toxic Cookware
  • Reducing exposure to hormone-disrupting chemicals in my food is essential. I love my Caraway set and Le Creuset (an investment for sure – I bought mine at their outlet) to help me reduce these chemicals on a daily basis.
• Clean Beauty products
  • Your skin is your largest organ, so what you put on your skin is important! I love Osea for their serums + moisturizer, Ilia for their cheek stain, and Native Deodorant (I’ve been using this for years!).
• Hydration
  • It’s no secret staying hydrated is an essential part of staying healthy! I love using my large hydroflask to keep water nearby all day and have Harmless Harvest Coconut Water on hand for days I’m feeling a little more depleted and want some extra minerals and hydration support.
• Blue Light Blocking Glasses
  • Blue light can really affect our sleep and our body’s biological clock (AKA circadian rhythm) when we look at screens late at night or too close to bed. By using blue light blocking glasses, you help the production of melatonin, which helps keep your body to its natural timing and get better sleep. I love these glasses and TBL team uses them too!
• Himalayan Salt Lamp
  • The warm pink and orange glow creates a calming and relaxing atmosphere within a room, helping to increase melatonin production for a comfortable night’s sleep.
• Supplements
  • I’ve talked a lot about my daily supplements on the podcast here!

Routines + Habits

• Winding down an hour before bed with an epsom salt bath + a good book to help prepare me for a good night’s sleep.
• Keeping a lighter schedule in an effort to slow down (always a work in progress!).
• Morning sunlight as often as possible – this helps by triggering my body to stop the production of melatonin and increase cortisol, to help me feel away and ready for the day!
• Afternoon stretch + breathing breaks to calm my mind and refocus (and lowering stress-related hormones).
• Daily Pilates to help release endorphins and serotonin to help me feel my best (you aren’t surprised by that one, are you?).

Nourishing meals + snacks

• I’ve been making a lot of smoothies with blueberries recently, like this one from Recipe Central! Smoothies are a great way to sneak in a lot of nutrients and help reduce inflammation.
• Eggs for breakfast for a solid protein and nutrient-rich start to the day. I love a good breakfast bowl! I also do my best to eat within an hour of waking to help keep my hormones and insulin balanced throughout the day.

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While swapping out products isn’t a cure-all, simple changes to our products and routines can have a direct impact on our health and the way we feel each day, so I hope you find these helpful and are able to make small steps towards your healthiest self!

xo,

PS – These products and recommendations should not be considered medical advice. I encourage you to talk to your doctor so you can care for your hormones in a way that works best for you!

The post My favorite products + tips for hormone health appeared first on The Balanced Life.

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Hello, hormones! Nice to meet you! This month, we’re talking about hormonal health.

Hormones often get overlooked, yet they are at the heart of our lives and wellness. They are fundamental to how we feel each day and how our bodies function. And we need to normalize talking about hormones and learn about our hormonal health before we find ourselves out of balance. 

In this insightful episode, Robin brings the conversation about hormones into light. She talks about getting to the root cause of our physical problems and dives into the key things she focused on over the last year, while overcoming hormonal imbalance. She shares actionable steps you can take to care for yourself and support healthy hormones. Stay tuned to learn what you can do to support hormonal health and maintain hormone balance! 

Show highlights: what you can look forward to in this episode!

• Hormones are the basis for just about every function in the body and affect almost every bodily process. 
• We don’t always go to the root cause of the issue when looking to solve physical problems like acne, thinning hair, weight gain, or energy loss. We often go for a quick fix.
• Robin talks about the physical symptoms she was experiencing and what finally led her to search for the root cause and make a change.
• Robin’s healing process was gradual, but very effective. She shares a list of the key things she has focused on over the past year.
• We all need opportunities to reset. Robin had to become aware of when she was becoming overstimulated and learn to relax her body and calm her mind.
• Pilates has been helpful for Robin over the last year. It kept her moving without any added stress.
• We need to embrace where we are now, listen to our bodies, and allow time to heal when necessary. 

Links in this episode:

• The Balanced Life Sisterhood
• The Balanced Life on Instagram
• Episode 51 with Berrion Berry
• Episode 52: A Surprising Diagnosis
• Sign up for The Balanced Life Newsletter

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The post Steps I’ve Taken Towards Hormonal Balance appeared first on The Balanced Life.

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I have some exciting news to share and I want you to be the first to know! Check out this quick video below for the exciting announcement + exclusive details!

I’m so excited to announce that three expert Pilates instructors are officially joining us at The Balanced Life!

I’m not going anywhere – I love teaching and creating workouts for you. You’ll continue to see new workouts and more from me, along with more new workouts from Sheri, Becca, and Kaita inside The Balanced Life Sisterhood!

This means members of The Balanced Life Sisterhood will now get access to even MORE workouts, including a variety of lengths, styles, and focuses – all with our signature approach of grace over guilt, clear instruction, and encouragement to focus on progress, not perfection.

Get to know your newest Pilates instructors

Sheri’s love for the way Pilates makes her feel inspired her to become a certified Pilates instructor nearly ten years ago. Her calm voice and intentional approach to movement will lead you to uncover your strength, connect to your core, and learn to trust yourself, both on and off the mat.

As a Birth Doula she also specializes in prenatal & postpartum Pilates. She has a passion to educate and empower women to feel good in their bodies and celebrate the seasons of change in their lives.

Sheri lives in San Diego and loves spending her weekends exploring with her family.

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Becca’s journey to take better care of her body moved her to become a certified Pilates instructor more than ten years ago. Her realistic approach to Pilates helps you gain more confidence and mindfulness in your everyday life.

She specializes in making Pilates accessible to everyone. Becca believes Pilates is for ANYbody and because it didn’t always come naturally to her, she has the words and tools to help others discover its joy.

Becca and her family live just north of Santa Barbara in Los Olivos, CA.

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Kaita began her career in dance, which eventually led her to the world of Pilates and becoming a certified instructor almost 15 years ago. She was interested in how Pilates emphasized alignment and helped women feel good without trying to be perfect.

She specializes in an “embodied approach,” using the body as a tool for healing. Kaita will help you become more curious and playful with your Pilates practice to relieve tension, ease pain, and cultivate a deeper mind-body connection. 

After living in Santa Barbara for years, Kaita and her family now call Austin, TX home.

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We can’t wait for all that’s ahead! If you’re not yet a member, we’d love to have you join us! Click here to learn more about The Sisterhood and we’ll see you on your mat soon!

xo,

PS – I also had these three women on the podcast recently where we talked about all things Pilates, including their inspiring journeys and more! Click here to listen and get to know Sheri, Becca, and Kaita even more!

The post Announcing The Balanced Life Pilates Instructor Team appeared first on The Balanced Life.

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