13 episodes
Fitness and Food Made Simple - Effective Exercise Solutions, Simple Nutrition Strategies, Sustainable Results Corene Repnik - Fitness and Nutrition Coach
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- Health & Fitness
A podcast helping busy moms like you, remove the overwhelm and simplify fitness and nutrition so you can exercise and eat healthy consistently, and get sustainable results while juggling ALL the things!
-＞ Do you struggle to exercise and eat healthy consistently?
-＞ Do you want to feel more comfortable and confident in your clothes, swimsuit, and body?
-＞ Do you have a hard time staying committed to your health and fitness goals?
-＞ Do you wish there was a way to see and feel lasting results, without excessive exercise routines or restrictive diets?
If you are looking for a simple and effective approach to fitness and nutrition that removes the overwhelm, delivers sustainable results, and can be implemented into your busy daily life, you’ve come to the right place!
Hi, I’m Corene Repnik, Health and Fitness Coach, stay-at-home-working mom of 2, and wife to a Fire Captain.
I know how hard it feels to make health and fitness a priority while working from home, being the default parent, and juggling all the other roles we play as moms.
But I want you to know, even when juggling all the things, it is possible to make health and fitness a priority, to exercise and eat healthy consistently, and get sustainable results!
And as a Health and Fitness Coach, I am here to show you how!
Want to know how to do it?
In this podcast, I will teach you how to:
-＞ Make your fitness a priority even when you feel like you don’t have the time
-＞ Exercise effectively in a short amount of time and still get results
-＞ Simplify nutrition so you can make healthier eating choices throughout your busy day
-＞ Establish healthy habits you can realistically sustain
- Develop a growth mindset that helps you show up consistently long-term
-＞ And ultimately create a healthy and active body and lifestyle you love and can realistically sustain now and as you get older, without diets and extremes!
I am so glad you are here, and I look forward to coaching you on your health and fitness journey so you can feel your best and give your best every day!
Now, go grab your water, and let’s get started!
Next Steps:
Download my Free Fast and Effective Workout Guide:
https://leavenworthhealth.com/fast-workout-guide/
Download my Free Protein-Packed Breakfast Recipes:
https://leavenworthhealth.com/protein-breakfast-recipes/
Join my Simplify Fitness for Life Program:
https://leavenworthhealth.com/fitnessforlifeprogram/
Fill out this form with the Fitness and Nutrition topics you want to hear more about:
https://thrivecoach.link/3T91EQF6
Visit my Website: https://LeavenworthHealth.com
Email Me: office@leavenworthhealth.com
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012 | The 3 Pillars of Fitness - The 3 fitness components you want to include in your weekly workout routine for a fit and healthy body you can move well throughout your life!
Do you have a weekly workout routine or plan you follow? Do you know what kind of workouts to incorporate into your workout routine for optimal health and fitness throughout your life?
A lot of women associate exercise and working out with losing weight.
But exercise is so much more than that.
Yes, exercise can help you lose weight if that is one of your goals, but exercise is ultimately about creating a body that moves well, feels good, and supports you in all your daily and fun activities, while also impacting how your body functions internally so your body can function at its best and help minimize health issues now and into the future.
If you struggle to workout because you think working out is about losing weight, then it’s time to shift your perspective.
Weekly exercise is about helping your body, your bones, your muscles, and your joints stay strong and move well so you can easily go about your daily activities and enjoy all the fun activities you want to do throughout your life.
No matter where you are on your fitness journey, it’s important you know about and incorporate the 3 pillars of fitness into your weekly workout routine for optimal movement, fitness, and health benefits throughout your life, so go grab your water, press play, and let’s dive into the 3 Pillars of Fitness!
Corene
NEXT STEPS:
Learn more about and join the waitlist for my Fitness For Life Coaching Here:
https://leavenworthhealth.com/fitness-coaching/
You can also:
Email: office@leavenworthhealth.com
Visit: https://LeavenworthHealth.com
Please fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
Get my FREE Protein-Packed Breakfast Recipes Here:
https://leavenworthhealth.com/protein-breakfast-recipes/
Get my FREE Fast and Effective Workouts Here:
https://leavenworthhealth.com/fast-workout-guide/
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ
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011 | Why Eating Enough Fiber is Essential for Your Health, Especially for Women, How it Impacts Your Digestion and Gut Health, and What Fiber-Filled Foods to Eat!
Get ready to dive into the crucial role of fiber in your daily diet and why it's essential, especially for women's health.
Fiber often takes a back seat in discussions about nutrition, but its importance can NOT be overstated.
Fiber is an essential component to a healthy gut which equals healthy digestion, and healthy digestion is the foundation for good health.
Your gut must be healthy, and your digestion must be working correctly for you to feel your best every day.
Listen to the episode to learn why Fiber is so beneficial to your gut health and a healthy digestive system, how a healthy gut and digestive system impacts your entire body and life, and what foods to focus on to eat enough fiber in your daily diet.
Now, go grab your water, press play, and please contact me if you have any questions or if you want fitness or nutrition coaching support.
Corene
NEXT STEPS:
Get my FREE Fast and Effective Workout Guide:
https://leavenworthhealth.com/fast-workout-guide
Get my FREE Protein-Packed Breakfast Recipes:
https://leavenworthhealth.com/protein-breakfast-recipes/
Join my Simplify Fitness For Life Program:
https://leavenworthhealth.com/fitnessprogram/
Join my Simplify Nutrition For Life Program:
https://leavenworthhealth.com/nutritionprogram/
Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
If you are interested in personalized one-on-one fitness and nutrition coaching with me, send me an email with what you want to focus on this year when it comes to your health and fitness, and let me know the best way to contact you. I look forward to hearing from you.
Email: office@leavenworthhealth.com
Visit: https://LeavenworthHealth.com
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ
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010 | 10 Ways to Make Healthier Eating Choices Throughout Your Day!
Hi,
If you want to eat healthier, make healthier food choices, work towards your health and fitness goals, build lasting healthy eating habits, feel your best, AND still enjoy your favorite treats, this episode is for you.
In this episode, I share 10 ways to make healthier eating choices every day that will help you and your body thrive now and as you get older!
It’s time to remove all the distractions and focus back in on the areas that matter most when it comes to your nutrition and healthy eating.
When you understand nutrition, and why all the food groups are beneficial and necessary, and you learn how to eat healthy in a way that works best for you, your body, and your life, and you experience all the amazing benefits of eating healthy consistently, you will no longer have to worry about dieting, fads, or depriving yourself of the foods you love.
Remember, eating healthy isn’t all-or-nothing, it’s a lifelong journey!
You’ll see in the list I don’t focus on deprivation OR perfection — instead, it’s all about eating delicious, healthy, and nutrient-packed foods as much as you realistically can!
Now, go grab your water, and a pen and paper if you want to take notes, and let’s get started.
Corene
NEXT STEPS:
Get my FREE Protein-Packed Breakfast Recipes Here:
https://leavenworthhealth.com/protein-breakfast-recipes/
Join my Simplify Nutrition For Life Program:
https://leavenworthhealth.com/nutritionprogram/
Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
If you are interested in my personalized one-on-one fitness and nutrition coaching, send me an email with what you want to focus on this year when it comes to your health and fitness, and let me know the best way to contact you. I look forward to hearing from you.
Email: office@leavenworthhealth.com
Visit: https://LeavenworthHealth.com
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ
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009 | Protein-Packed Breakfasts - Why it's important to eat a high-protein breakfast, and What High-Protein Foods to Eat!
What you eat and drink every day affects how you feel, starting from the moment you wake up in the morning.
This is why drinking 8-16 ounces of water when you first wake up in the morning and eating a protein-packed breakfast is so important.
In today's episode, I talk about why eating a healthy high-protein breakfast is so important for your overall health, and how it will help you feel healthier and more energized, not only in the morning, but throughout your entire day.
I also provide some simple protein-packed breakfast ideas to help make your mornings a little easier, so make sure you listen all the way to the end.
When it comes to your nutrition and learning to eat healthy consistently, it's important you focus on eating more of the foods that support you, your body, your skin, your activities, and helps you function and feel your best every day, and eating a high-protein breakfast is a good place to start.
So, go grab your water, and let's get started!
Corene
NEXT STEPS:
Get my FREE Protein-Packed Breakfast Recipes Here:
https://leavenworthhealth.com/protein-breakfast-recipes/
Join my FREE Fitness and Food Made Simple for Busy Moms Facebook Group:
https://www.facebook.com/groups/362361277680532
Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
Visit My Website: https://LeavenworthHealth.com
To get the 5 protein-packed breakfast recipes sent to your email, email me at the address below with "Protein Breakfasts" in the subject line.
If you are interested in my one-on-one fitness and nutrition coaching, send me an email with what you want help with, and let me know the best way to contact you. I look forward to hearing from you.
Email: office@leavenworthhealth.com
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ
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008 | How to exercise and eat healthy consistently this year, and throughout your life!
If you started the year off with good intentions to exercise more or eat healthier, how is it going?
Are you still showing up the way you wanted to? Are you showing up at all? Or did you already lose your momentum?
If consistency on your health and fitness journey is a struggle for you, if you have started exercise plans, workout programs, diets, or nutrition plans in the past, and have struggled to continue with them long-term, you are not alone.
Long-term consistency is a common struggle for many when it comes to exercising and eating healthy.
Which is why in today’s episode, I am going to talk about how to exercise and eat healthy consistently this year and throughout your life, even if you have never been able to do it before, and while juggling all the things.
I know showing up consistently can feel especially challenging with kids, and work, and juggling all the responsibilities and chaos life throws at you, but it is possible, and I want to show you how to make it a reality in your life this year.
So, go grab your water, and let’s talk about how to show up consistently!
Corene
NEXT STEPS:
Get my FREE Fast and Effective Workout Guide:
https://leavenworthhealth.com/fast-workout-guide
Get my FREE Protein-Packed Breakfast Recipes Here:
https://leavenworthhealth.com/protein-breakfast-recipes/
Join my Simplify Fitness For Life Program:
https://leavenworthhealth.com/fitnessprogram/
Join my Simplify Nutrition For Life Program:
https://leavenworthhealth.com/nutritionprogram/
If you are interested in my personalized one-on-one fitness and nutrition coaching, send me an email with what you want to focus on this year when it comes to your health and fitness, and let me know the best way to contact you. I look forward to hearing from you.
Email: office@leavenworthhealth.com
Join my FREE Fitness and Food Made Simple for Busy Moms Facebook Group:
https://www.facebook.com/groups/362361277680532
Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
Visit: https://LeavenworthHealth.com
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ
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007 | Fast and Effective Total-Body AMRAP Workout - A Quick Workout you can do Anytime, Anywhere, No Equipment Necessary!
I am so excited about this episode. I am going to try something new here on my podcast. I am going to guide you through a workout right here on the episode.
In last week’s episode, episode #6, I talk about Fast and Effective workout and movement ideas you can do when you don’t feel like you have time to fit a workout in.
And today’s workout is an example of a fast and effective workout you can do anytime, anywhere, no equipment necessary, when you are short on time.
I will guide you through a 5-minute total-body AMRAP workout, and I add in a warmup and cool down equaling another 5 minutes, for a total workout time of only 10 minutes.
So, if you are ready to get a quick workout in with me today, grab your water, tie those shoes, and let’s get started.
Warmup:
10 Squats
5 Inch Worms
10 Alternating Bird Dogs
10 Arm Circles Forward
10 Arm Circles Backward
5-Minute Total-Body AMRAP (Complete As Many Rounds As Possible in 5 minutes):
10 Squats
10 Mountain Climbers
10 Right Lateral (Side) Lunges
10 Left Lateral (Side) Lunges
10 Pushups
10 Glute Bridges
Cool Down:
5 Open Arms Chest Stretch
Standing Hamstring Stretch
Standing Quad Stretch – Right Leg
Standing Quad Stretch – Left Leg
If you don’t know how to do one of the exercises, CLICK HERE to see visuals of all the exercises in this workout, including the warmup and cool down.
And if you have any questions, don’t hesitate to contact me.
Let’s get moving,
Corene
NEXT STEPS:
Get my FREE Fast and Effective Workout Guide:
https://leavenworthhealth.com/fast-workout-guide/
Join my Simplify Fitness For Life Program:
https://leavenworthhealth.com/fitnessprogram/
Join my Simplify Nutrition For Life Program:
https://leavenworthhealth.com/nutritionprogram/
Join my FREE Fitness and Food Made Simple for Busy Moms Facebook Group:
https://www.facebook.com/groups/362361277680532
Fill out this form with the Fitness and Nutrition topics you want to hear more about on the podcast:
https://thrivecoach.link/3T91EQF6
Visit: https://LeavenworthHealth.com
Email: office@leavenworthhealth.com
Warmup/Cool Down Track: "Sugar Cookie Dreams", Johnny Moore
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/7nlBP9
Listen on Spotify: https://go-stream.link/sp-johnny-moore
Workout Track: "Totally Toning"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/LInkxr
Intro/Exit Track: "Here We Are"
Music provided by https://slip.stream
Free Download / Stream: https://get.slip.stream/P4XGUJ