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Running may seem straight forward, but there are proper ways to train that help you prevent injury and burnout so that you can do it long term.
I'm so grateful Natalie was willing to come on the podcast and share her expertise with my audience!
Natalie is the founder of The Intuitive Runner. With over 15 years of experience as a Clinical Exercise Physiologist & High Performance Specialist, she’s dedicated to helping people achieve their running goals while promoting Health at Every Size principles.
In this episode we deep dive into:
- Natalie's experience of training for a marathon that led to a lot of setbacks, to eventually running a race injury free!
- why she created The Intuitive Runner app and how it helps shift strategy when it comes to running training
- mistakes she sees in the world of endurance training (and what to do instead!)
- her top tips for anyone interested in or training for a race, whether that be 5K, 10K, a half or full marathon
- the secret to training long term and actually find JOY in running
You won't want to miss this one!
Check out her links and go follow her on Instagram!
NATALIE:
Instagram
`https://www.instagram.com/the_intuitive_runner?igsh=MTd1ODhwMmR2bjJxYw==
Book
https://www.amazon.ca/Intuitive-Runner-Complete-Guide-Running/dp/B0C5PJG4WC
Website
https://www.theintuitiverunner.ca/
JESS:
Instagram
https://www.instagram.com/jess.kohlman/
Website:
https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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I don't give a lot of airtime to cardio, but that's not because it's not important!
It plays a key role, especially in the way it helps us show up to every day life with vitality and energy!
Let's break it down shall we!
We talk about:
- Different zones of cardio
- What heart rate max is, why it's useful to know, and how to calculate it
- How to utilize cardio in an effective way in your overall training routine
I hope this episode is helpful for you!
I'm cheering you on!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Are you killing yourself trying to be healthy?
It's hard to keep up to all remedies for "perfect health", especially with so much information at our disposal (hello internet!).
In this episode we talk about:
- Being the most informed, yet one of the sickest, generations: how did we get here?
- Trying to remedy our health: how do we do it without the stress of trying to be perfect?
- Why we need a 360° degree approach to wellness
I hope this episode takes the pressure off and encourages you as you continue to live out the act of taking care of yourself!
As always, I'm cheering you on!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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This episode is for the Jess that was struggling 10 years ago...
In this episode, I discuss the step by step actions I would take on the road to healing and feeling well!
Mentions in this podcast:
Lacy Lain - Functional Medicine for Women
https://podcasts.apple.com/ca/podcast/functional-medicine-for-women/id1720767878?i=1000648367916
Amanda Montalvo - Are You Menstrual?
https://podcasts.apple.com/ca/podcast/are-you-menstrual/id1568547321?i=1000638155132
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Another fun episode! I love hearing your questions!
Today I answer:
- What is your favourite book and why?
- Advantages/Disadvantages of working out at different times of day
- Thoughts on cold plunge/ice baths
- Go-to at-home gym equipment
- Why does my metabolism work differently than others?
I hope you enjoy, and thank you for listening! 💙
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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This episode is PACKED with fantastic information and insight from Kari, who has 20+ years experience in the fitness industry, eventually going on to become a Nutritional Therapy Practitioner and Fascial Stretch Therapist.
Knowing how the communication systems in our bodies work, and how important nutrient absorption is for optimal health and vitality, Kari decided to join a company called GoodPhyte, which is a company in the Nutraceutical space, helping provide the supplement and digestive enzyme Phytase to those who need it for proper mineral uptake.
Don't miss this conversation where we dive into:
- what lead Kari to becoming a professional in the women's wellness space
- how her knowledge and expertise has helped her navigate her own health, especially as she walks through perimenopause
- foundational tools women need for optimal health
- why she decided to step away from her brick and mortar business (her gym), and dive into becoming part of the management team for GoodPhyte
- what GoodPhyte is, and it's role in gut health
- supplements: do you really need them? Short-term/long-term use
We had so much fun chatting during this recording! Thank you for taking the time to listen to it!
CONNECT WITH US!
Kari:
INSTAGRAM (Kari): https://www.instagram.com/efit.lifestyle.coaching?igsh=YTkxZHV6NXJlZWNi
INSTAGRAM (Gym): https://www.instagram.com/edgyfitprovost?igsh=dTYxOWVieTNrbm9w
WOMEN'S HEALTH FORUM: https://www.facebook.com/share/2dGmyAMx2EUmZ3n5/?mibextid=K35XfP
GoodPhyte:
INSTAGRAM: https://www.instagram.com/jointhegoodphyte?igsh=MThnZGd5cDNlaDc1dg==
WEBSITE: https://goodphyte.com/
Jess:
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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I'm so thankful for this conversation with Allison, who is a Holistic Health and Wellness Coach, who helps guide her clients in leading a lifestyle that promotes a happy and healthy gut!
Join us as we discuss:
- Allison's personal testimony of struggling from debilitating stomach cramping, while finding no relief after cutting out potentially triggering foods from her diet, to healing from functional medicine lab testing and getting to the root of her symptoms
- how our gut is connected to many functions in our body, and why we should be aware of it if we are struggling with our health
- practical gut health tips for busy moms
This episode blessed me, so I just know it will bless you!
CONNECT WITH US!
Allison:
INSTAGRAM: https://www.instagram.com/allison_and_wellness?igsh=MTY5Z25kY2tsaXoxMg==
WEBSITE: https://www.allisonandwellness.com/
PODCAST: https://podcasts.apple.com/ca/podcast/what-the-gut/id1719842868
GUT HEALTH HUB MEMBERSHIP: https://www.allisonandwellness.com/the-gut-health-hub-membership
Jess:
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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When we have goals, we usually want to dive in deep and do EVERYTHING all at once.
But what if you could make small, simple changes and still see results?
In today's episode, I breakdown 5 things that will support your metabolic and hormonal health, which in turn will make your body feel safe and happy, and ready for the changes you have planned for 2024!
I pray this episode encourages you!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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What does TRUE freedom look like? What does it FEEL like?
It's easy to get stuck in the all-or-nothing mentality. Choose one extreme or the other.
But is there a middle ground? And how do we navigate it?
We break it down in today's episode.
- What we think is freedom vs. what it actually is
- How this affects our choices when it comes to food, fitness and other passions/desires
- How to cultivate more freedom in ALL areas of our lives
I pray this episode blesses you!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Science says less calories in; more calories out. While it's true, that may not be true for YOU.
Restrictive eating can lead to imbalances in our hormones and gut health, which only leads to more chaos internally because our hormones and guts communicate with other critical systems that make our body feel happy and safe.
If you've tried diet after diet, and tried to lose the weight, but it just doesn't work, or maybe it works, but it isn't permanent, then it is likely your body doesn't feel ready to make these changes.
Let's get back to the basics and talk about the foundations of supporting our internal communication systems so that we can approach the fat loss phase with confidence- and success!
Praying this episode helps you! Thank you for listening!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout
Links
CAMBRIA JOY'S GUT HEALTH VIDEO
https://www.youtube.com/watch?v=f1Vy36FakfA
TAKING CHARGE OF YOUR FERTILITY BY TONI WESCHLER
https://www.indigo.ca/en-ca/taking-charge-of-your-fertility-20th-anniversary-edition-the-definitive-guide-to-natural-birth-control-pregnancy-achievement-and-reproductive-health/9780062326034.html?s_campaign=goo-SmartShop_Books_EN&gclid=CjwKCAjwvrOpBhBdEiwAR58-3K4kKUZcrxW1_INN8ISA7nfmTBFR81YE4j3gVdRJzUyU0KZkVBxtQhoCe_AQAvD_BwE&gclsrc=aw.ds -
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FUN is how I define today's episode!
I posted a question box on Instagram, and instead of sharing my answers on stories, I decided to bring it to the podcast so I could really break it down and give it my all so I can help you to the best of my ability!
In this ep, we talk about getting REAL results with muscle building, how to survive the storm of going from unhealthy habits to healthy habits, and even threw in some fun by narrowing down my favourite workout move (I'd love to hear yours!!- message me on Instagram!)
Hope you have as much fun as I did in today's episode! Thanks for tuning in!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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A "just-for-fun" episode today in honour of my 30th birthday and 3 years of Faithfully Fit Motherhood!
I would love to hear your feedback! Message me on Instagram: https://instagram.com/jess.kohlman?igshid=OGQ5ZDc2ODk2ZA==
Thank you for being part of the FFM community!
Hope you enjoy the episode! 💙
CONNECT WITH ME!
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout
Links from this episode:
MINT CLEANING
https://mintcleaningproducts.com/discount/AMBASSADOR10?rfsn=7156768.fdcdc6
PURE ANADA
https://www.pureanada.ca/?afmc=82&utm_campaign=82&utm_source=leaddyno&utm_medium=affiliate
ELA SKIN CO.
https://www.elaskincare.com/?fbclid=PAAaaIFlwTrzUdbNC2_UzIdGlmSBT6YibPrn0vbkBLIYXz0OnA7ovcUr0q6ik_aem_Acq85PxXEI8Tbr4cDqPADo9PIFnA41bp_uERE_-esmp81jt8MiP6Xxnhsx9E9gndJoI
LMNT
https://drinklmnt.com/?utm_source=google&utm_medium=cpc&gclid=CjwKCAjwgsqoBhBNEiwAwe5w0yOSBcjBDL49FFUtqCUst_iVx4LK7CucxOy84XRH3oLhDDaMYTLjfBoCQzAQAvD_BwE
HALLOW
https://links.hallow.com/u/click?_t=5a8f1b2f7f1b4f65aa977d8b59392569&_m=ce134139e57b4c5d9edaa1dd25c75874&_e=fPCJS4-Gr7sQXe539qKKQwv9OoKAOucEMY7wFQZ2jdoMMMPxSIgrIVbQ9KqPdyy92B0fONwAGSS4NDvUfDnD6SsK___c621JVEUZqCuPM9P-XIApcjSvkKmii2plkpa87L2uClzup8VDx_lCykbBHG-UxqAXM4g1rhfldJD6VE1uR9rgg5bpCk1LbvoYWFgOFmKdiY2ud6taJAKFy9d9Oa1Rxg7yb2mxnfwZiKqEIOY%3D -
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If you feel like you've been struggling with your health for a long time, this episode is for you!
Lacy walks us through the role of functional medicine, and why it is beneficial to overall health and wellness!
We cover:
- Lacy's personal testimony of how she got into functional medicine, and why she is so passionate about it
- can functional medicine and western medicine co-exist?
- what is the process of implementing the functional medicine strategies, and what results can someone expect?
+ SO MUCH MORE!
A big thank you to Lacy for sharing her story and knowledge on the podcast today! Be sure to follow her on all her social platforms!
Enjoy the episode! 💙
CONNECT WITH US:
Lacy:
INSTAGRAM
https://instagram.com/lacylain?igshid=MzRlODBiNWFlZA==
https://instagram.com/thefunctionalmedicinewoman?igshid=MzRlODBiNWFlZA==
WEBSITE & PROGRAMS
https://lacylain.com/
https://lacy-lain.mykajabi.com/
PODCAST
https://podcasts.apple.com/ca/podcast/functional-medicine-for-women/id1720767878
Jess:
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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If you've been around for a while, you know I love talking about holistic health- body, mind, AND soul. And while we could be on our physical health game and be the fittest versions of ourselves, if our mind or souls are sick, we will not feel well anyway.
That's why today I want to walk you through 5 lies that could be decreasing the health of your spiritual life (mind and soul), and what you should be believing instead.
Let's start the conversation - hit play! And tell me which of the 5 most resonate with you!
This is the final episode in the Revival Series! Thank you for joining me!! I truly hope it has blessed you in some way!
I'm praying for you!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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We are taught to strive for happiness, and that the very things that will make us happy are just that-things.
But what if in that pursuit we are left empty, exhausted, and frustrated?
Is it really worth it? And will it last?
Let's take a deep dive today into what God's word says- the truth about the pursuit of happiness.
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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What does this have to do with wellbeing? Well, everything!
I believe if our home is filled with frustration, bitterness and anger, it's hard to be thriving in any other area of our lives.
Home is where the heart is, so let's nurture it! God is calling us to more than just surviving!
I hope this episode encourages you!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Upon first reading of the title, you may think "is that even possible"?
YES!
In this episode, I share my personal testimony about how seeking relationship with Jesus changed the direction of my life for the better in one of the lowest moments I've experienced.
The best part is that you can experience this too! I share my tips on ways to cultivate this opportunity into your own life so you can experience peace, joy and love in a way that is unlike anything else!
I hope you enjoy the episode! I am praying for you!!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Welcome to the next series on the Faithfully Fit Motherhood podcast!
In the coming episodes we will be discussing meaningful topics in a faith-based approach. There will be no holding back as we fight to strengthen our hope, relationships, and daily life!
It's time for REVIVAL!
I pray this series blesses you! I can't wait to get started!
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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Have you ever said the phrase, "when _____ is over, THEN I'll think about working out...", or, "I just have to get ______ done, and THEN I'll lower my stress." ?
Shaela lays everything out on the table for us today and gives INCREDIBLE insight into shifting perspectives when it comes to pressing "pause" on our health journeys.
We discuss:
>> what pressing pause really looks like
>> what it does to our goals longterm
>> mindset: thinking on a continuum, using "dials", and strategy
Do not miss this one guys!! There are SO many takeaways!
Hope you enjoy the episode!
CONNECT WITH US!
Shaela
INSTAGRAM:
https://www.instagram.com/sdfitwell/
MOVE YOUR BODY DIFFERENTLY PODCAST: https://www.shaeladaugherty.com/podcasts/move-your-body-differently
Jess
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout -
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How do you choose when there are supplements for every letter of the alphabet?
Let's narrow down some of the foundational supplements that will be guaranteed to support your health journey- specifically if you are strength training!
Of course, I am not a medical doctor, so please don't take my suggestions as medical advice- there are always exceptions! We are each individuals, so everyone's list will vary.
Nonetheless, I hope this episode eliminates confusion so that you can stop wondering and start implementing!
As always, I'm cheering you on!
Products mentioned:
Quest Salted Caramel Protein Powder - https://www.amazon.ca/Quest-Protein-Powder-Salted-Caramel/dp/B07L939B8M?pd_rd_w=GGEm3&content-id=amzn1.sym.af74bb2c-0471-4d18-a5da-d9b17b5bd7dd&pf_rd_p=af74bb2c-0471-4d18-a5da-d9b17b5bd7dd&pf_rd_r=RJXWWY2K9QNKA2FC1SDJ&pd_rd_wg=DissM&pd_rd_r=44ededee-604e-40be-bc0d-5710099ec92a&pd_rd_i=B07L939B8M&ref_=pd_bap_d_grid_rp_0_1_i&th=1
PVL Protein Powder - https://popeyesedmonton.ca/products/pvl-iso-gold-6lb?_pos=2&_sid=327c55b45&_ss=r
Optimum Nutrition Gold Standard Casein - https://popeyesedmonton.ca/products/optimum-nutrition-casein-4lb?_pos=5&_sid=bba6e6964&_ss=r
Vital Proteins Collagen - https://www.amazon.ca/Vital-Proteins-Collagen-Peptides-ounce/dp/B082DL6XW5?pd_rd_w=mDnsf&content-id=amzn1.sym.af74bb2c-0471-4d18-a5da-d9b17b5bd7dd&pf_rd_p=af74bb2c-0471-4d18-a5da-d9b17b5bd7dd&pf_rd_r=BHX64SEYZT7FVC4BCWE7&pd_rd_wg=09G3A&pd_rd_r=fff02bd2-0549-477b-9f5d-4a1e9888ed41&pd_rd_i=B082DL6XW5&psc=1&ref_=pd_bap_d_grid_rp_0_1_i
1st Phorm Collagen - https://1stphorm.com/products/collagen-with-dermaval?variant=33413867700310
Ancient Nutrition Multi Collagen - https://ancientnutrition.ca/collections/multi-collagen-protein/products/multi-collagen-protein-45-srv-unflavoured
Rivalus Creatine - I was unable to find it post-podcast recording so I'm assuming it is discontinued. Sorry about this!
New favourite: https://www.pvl.com/collections/supplements/products/100-pure-creatine
CONNECT WITH ME!
INSTAGRAM: https://www.instagram.com/jess.kohlman/
WEBSITE: https://www.faithfullyfitmotherhood.ca/
FREE WEEK OF STRENGTH BUILDING WORKOUTS & NUTRITION + MINI-TRAINING: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/of - Vis mere
