114 episodes
Mom is the New Strong Podcast Jessica May
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- Health & Fitness
Tips, hacks and practical steps for diet, mindset, fitness, motivation, meal planning, meal prepping, habits, macro counting, weight loss, muscle gain, strength, exercise, self improvement & more. Finally break up with traditional, restrictive diets and weight loss programs and learn how to create a sustainable healthy lifestyle that actually fits your busy mom life. Go on a journey to a happier, healthier and fitter you with Jessica May, fitness and nutrition coach for busy moms. Forget cooking yourself separate boring healthy meals, hours of cardio, using sheer willpower and motivation to push through and saying no Mexican food! Say screw this to traditional weight loss and hello to a new way that actually makes sense! *Music license held for intro and outro background music.
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#113 Quiet Quitting
Quiet quitting, the sneaky way that we let dreams go to die. Unfortunately, most of us are not even aware that we are doing this! Including myself. But once you become aware of it there is no going back. You have no choice but to do better! This episode is def full of some tough love and the motivational kick in the ass you need to not give up on your goals!
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#112 Can You Really Create a Fit Lifestyle with 90 Day Challenges? (Sprint Goals)
90 Day Challenges can get a bad rap about not creating any real lasting changes and this because they are missing 2 key ingredients to keep you going! Today we are talking about sprint goals, what they are and how to do them right!
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#111 The Fittest Experience Online Qualifier - My Takeaways
This was my first time competing in The Fittest Experience Online Qualifier and I wanted to share my experience. What it was like, what I am going to do differently next year and sharing if I made it to the big event in January at Austin, Texas! For anyone in the Crossfit space that has thought about competing or already competes, I hope you can learn from my honest takeaways in this episode.
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#110 The Keto Diet & Muscle Gains
Studies cited in this episode
Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/
Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial
- https://pubmed.ncbi.nlm.nih.gov/29619799/
The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis (looked at men and women)https://link.springer.com/article/10.1007/s40279-022-01716-w
Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319032/
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#109 Preparing for Your first Crossfit Competition
Today I share with you my biggest takeaways and tips on how to prepare for your first local Crossfit competition. Also, what it's like to compete, what I recommend eating and doing the day of competition. My hopes is that I can inspire you to sign up for your first Crossfit competition if you haven't done one before! It's an experience worth doing if you are into Crossfit at any fitness level.
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#108 Should Women Try Intermittent Fasting for Fat Loss? Does it hurt or help lean muscle gains?
In today's episode we really look into the science of fasting (mostly around intermittent fasting) based on the research provided below. I play devil's advocate and look into top reasons why people are FOR or AGAINST fasting and compare that to what was found in the studies. Then I give you my opinions on fasting based on what I've learned, so that you can make your own opinions on if fasting is the right thing for you and your goals!
The 5 top things we discuss today:
1. Does fasting boost fat loss? what about fasted exercise?2. Is fasting the only and best way to do activate autophagy?3. Is fasting the best way to increase insulin sensitivity?4. Does fasting mess up your hormones?5. Does fasting cause muscle loss? can you gain muscle while fasting?
Studies referenced:
The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/
Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropinhttps://www.metabolismjournal.com/article/0026-0495(78)90137-3/pdf
Mechanism by Which Caloric Restriction Improves Insulin Sensitivity in Sedentary Obese Adultshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686951/#:~:text=Caloric%20restriction%20(CR)%20improves%20insulin%20sensitivity%20(17)%20and,remain%20to%20be%20fully%20understood
Impact of intermittent energy restriction on anthropometric outcomes https://pubmed.ncbi.nlm.nih.gov/32363896/
Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametershttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095
Body composition changes associated with fasted versus non-fasted aerobic exercisehttps://pubmed.ncbi.nlm.nih.gov/25429252/
Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes https://pubmed.ncbi.nlm.nih.gov/35531785/
Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome https://pubmed.ncbi.nlm.nih.gov/33849562/