What You Need to Know About Diastasis Recti with Ashley Kates of StrongHer In this episode, Bryan White sits down with Ashley Kates, founder of StrongHer, to discuss diastasis recti. Learn what it is, how to identify it, and practical steps for recovery. Whether you're a new mom, fitness enthusiast, or someone seeking better core health, this conversation will equip you with the knowledge to understand and improve your core function. Discover why breathwork is foundational, how progressive loading contributes to its effectiveness, and the key principles for healing and strengthening your core. Don't miss this informative and empowering discussion! Connect with Us: Blue Eagle Fitness & Nutrition: Website: www.blueeaglefitness.com Email: bryan@blueeaglefitness.com Instagram: @blueeaglefitnessnutrition Facebook: Blue Eagle Fitness & Nutrition YouTube: Busy People Getting Fit StrongHer with Ashley Kates: Website: www.strongherllc.com Email: strongherllcinfo@gmail.com Keywords: Diastasis Recti Core Strength Postpartum Recovery Functional Fitness Breathwork for Healing Core Training Tips Ashley Kates StrongHer Blue Eagle Fitness Women’s Health Progressive Loading #diastasisrectirepair #PostpartumFitness #CoreStrength #StrongHer #FunctionalFitness #WomensHealth #Breathwork

In this episode of Busy People Getting Fit, Bryan White sits down with Shane Rider, owner of Kiowa Fitness in Independence, Oregon, to talk about something we all need but often overlook—better sleep. Shane shares how his time in the Army shaped his sleep habits, how becoming a coach and new dad has influenced his routines, and the simple strategies he uses to improve his sleep quality. From managing caffeine intake to creating a sleep-friendly environment, Shane offers practical tips you can start using tonight to get the rest you need for peak performance in and out of the gym. If you’re struggling with sleep or just want to level up your recovery, this episode is packed with insights you won’t want to miss. Please visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/ 🔔𝐃𝐨𝐧'𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐨 𝐬𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 𝐭𝐨 𝐨𝐮𝐫 𝐜𝐡𝐚𝐧𝐧𝐞𝐥 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐮𝐩𝐝𝐚𝐭𝐞𝐬. https://www.youtube.com/@BusyPeopleGettingFit/?sub_confirmation=1 🔗 Stay Connected With Us. Facebook: https://www.facebook.com/BlueEagleFitnessNutrition/ Instagram: https://www.instagram.com/blueeaglefitnessnutrition/ Threads: https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g Tiktok: https://www.tiktok.com/@blueeaglefitnut Website: http://www.blueeaglefitness.com/ 📩 For business inquiries and appointments: info@blueeaglefitness.com ============================= 🎬Suggested videos for you: ▶️ https://www.youtube.com/watch?v=jmebQIgWKfo ▶️ https://www.youtube.com/watch?v=TsR5FlHOlJ4&t=12s ▶️ https://www.youtube.com/watch?v=BlMavK5oaqE ▶️ https://www.youtube.com/watch?v=nUnBLxJvaOI ▶️ https://www.youtube.com/watch?v=43PuFQXjcQU ▶️ https://www.youtube.com/watch?v=h3zc1bmSH9c ▶️ https://www.youtube.com/watch?v=-2uN8ExcIGc ▶️ https://www.youtube.com/watch?v=Q-VlguYqnSU ▶️ https://www.youtube.com/watch?v=MN5zffamvx8 ▶️ https://www.youtube.com/watch?v=Vx3ZoruvXBQ ================================= ✅ About Blue Eagle Fitness & Nutrition. Welcome to Blue Eagle Fitness & Nutrition! Life moves fast—work, family, and responsibilities never stop. But your health matters, and we’re here to help you prioritize it without wasting time. We bring real, practical fitness, workouts, and nutrition advice from real people in Fulshear, TX—people who understand the challenges of a busy life. We focus on efficient workouts that fit your schedule, real results without the gimmicks, and a balanced approach to mental, physical, and emotional health. We believe in building a supportive community that makes fitness fun and sustainable. You don’t need more distractions—you need a plan that works. For Collaboration and Business inquiries, please use the contact information below: 📩 Email: info@blueeaglefitness.com 🔔 Busy life? No problem! Subscribe now and prioritize your health with expert workouts, practical nutrition tips, and a balanced approach to wellness. https://www.youtube.com/@BusyPeopleGettingFit/?sub_confirmation=1 ================================= 🔎 Related Phrases: Sleep and recovery tips How to improve sleep quality Fitness and sleep connection Sleep habits for busy people Sleep tips from a fitness coach Sleep strategies for better performance Managing sleep as a new parent Army-inspired sleep habits #bettersleep #sleeptips #fitnessrecovery #KiowaFitness #healthandwellness #fitnesspodcast #sleephacks #mindfulrecovery #crossfitlife #wellnessjourney #busypeoplegettingfit

In this episode of the Busy People Getting Fit podcast, Bryan White sits down with Sam Beaver, owner of Well Health and Fitness, to explore the transformative power of mindset, journaling, and gratitude. They dive into how these practices can shape personal development, improve mental health, and drive meaningful action in life. Sam shares practical tips for getting started with journaling, reframing challenges, and focusing on gratitude to maintain a positive perspective.

Key Takeaways:

1. Cultivating a healthy mindset requires consistent action and learning through trial and error.
2. Journaling is a powerful tool for reflecting on the past, understanding the present, and planning for the future—especially when practiced without judgment.
3. Gratitude journaling helps shift focus toward the positive aspects of life, enhancing mental health and overall well-being.

Sound Bites:

• "Mindset means how you choose to show up."
• "Journaling helps to reflect and learn."

Chapters

00:00 Introduction to Mindset and Journaling

02:53 The Importance of Pre-Framing

06:01 Journaling: Past, Present, and Future

09:03 Gratitude Journaling and Its Benefits

12:01 Getting Started with Journaling

13:59 Lessons from High School Sports

Reach Sam at sam@thewellbg.com, www.thewellbg.com, or on Facebook or Instagram.

In this episode of Busy People Getting Fit, Bryan sits down with Ashley Kates, a serial entrepreneur and owner of StrongHer, a women’s-only gym in Lexington, South Carolina. Ashley shares her mission to empower women through strength training, debunk fitness industry myths, and promote true health—starting with the body’s natural ability to heal. The conversation dives into key health red flags that many women overlook, such as poor sleep, irregular cycles, low energy, and more. Ashley explains the critical role of strength training in improving not just physical fitness but also hormonal balance, mood, and overall well-being. You'll also hear why lifting heavy weights (yes, heavy!) is a game-changer for women of all ages—even her 73-year-old client is back-squatting 185 pounds! Whether you’re a fitness enthusiast, a busy mom, or just curious about optimizing your health, this episode is packed with actionable insights, inspiring stories, and a few laughs about the "shake and bake" detox myth. Don’t miss it!

Are you considering joining a nutrition challenge but unsure if it’s the right fit for you? In this episode, Bryan White dives into the essential elements you need to evaluate before committing to a challenge. From aligning with your health goals to ensuring the plan supports your lifestyle and personal preferences, this conversation is packed with practical advice to help you make an informed decision. Bryan also highlights the importance of having a support system and adopting sustainable practices that foster long-term healthy habits. Whether you’re aiming to lose fat, gain muscle, or improve your overall health, this episode will guide you through the five key factors that make a nutrition challenge truly effective. Key Takeaways: ✔ A nutrition challenge should align with your specific goals. ✔ Ensure the challenge fits your lifestyle and schedule. ✔ Prioritize personal preferences in food choices for sustainability. ✔ Healthy indulgences are key to making the challenge enjoyable. ✔ A strong support system enhances success, especially face-to-face accountability. ✔ Nutrition challenges should be a springboard for lifestyle changes, not a temporary fix. ✔ You should enjoy the foods included in the challenge – no torture required! ✔ Money-back guarantees can provide extra confidence when joining a challenge. If you’re ready to take the first step toward your health goals, join our 4-Week Nutrition Challenge today! We’ll help you build sustainable habits that last. Sign up now [insert link here]. 💡 Don’t forget to like, comment, and subscribe for more tips on fitness, nutrition, and living your best life! #NutritionChallenge #HealthGoals #Lifestyle #SustainablePractices #SupportSystem #HealthyHabits

Bryan's book One Minute Fitness on Amazon (https://www.amazon.com/dp/B0D4R7GXNW) Takeaways: - Micro-habits can be as simple as one minute a day. - Celebrating small wins reinforces positive behavior. - Building habits now makes the transition into the new year smoother. Summary: In this episode, Bryan White discusses how to make the most of the last 27 days of 2024. He emphasizes the importance of taking small, actionable steps to create lasting habits that can lead to significant changes in the new year. By focusing on micro habits, tracking progress, and celebrating small wins, listeners can set themselves up for success in 2025. The conversation encourages listeners to embrace the opportunity of the remaining days of the year to finish strong and prepare for a fresh start. Keywords: new year, micro habits, personal growth, fitness, motivation, daily routines, goal setting, self-improvement, consistency

marriage, relationships, commitment, fitness, perseverance, work, personal growth, challenges, success, motivation Summary In this episode of the Busy People Getting Fit podcast, host Bryan White delves into the complexities of marriage, sharing personal insights from his 26 years of experience. He emphasizes that marriage, like any long-term commitment, has its highs and lows, and the key to longevity is the decision to stick together through tough times. Bryan draws parallels between marriage, work, and fitness, highlighting that challenges are a part of growth and success. He encourages listeners to reflect on their commitments and the value of perseverance in all aspects of life. Takeaways - Every marriage experiences bad days, just like every job has tough seasons. - Showing up consistently is crucial in fitness and life. - Success is not about avoiding bad days, but about continuing to push through them.

Keywords fitness, CrossFit components of fitness, cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, accuracy Summary In this episode of the Busy People Getting Fit podcast, host Bryan White discusses the 10 components of fitness essential for a healthy and active lifestyle. He emphasizes the importance of cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Each component is explored in detail, highlighting its significance in daily life and overall well-being. Bryan encourages listeners to focus on all aspects of fitness to improve not just their physical health but also their mental and emotional well-being. Key Takeaways - Improving heart and lung capacity is crucial for longevity. - Strength is vital for recovery from injuries and surgeries. - Flexibility reduces the risk of injuries during workouts.