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Today I’m sharing an honest, raw, vulnerable look at my life and business as I prepare for my second maternity leave in two years. I’ll pull back the curtains and share how it looks to be a woman business owner while juggling the responsibilities of raising a one-and-a-half-year-old while in my third pregnancy trimester. I want to give you a glimpse of how this experience is affecting my relationships, business, serving my clients, and how I’m adapting and growing to accommodate my growing family while also increasing my income, my business, and my impact in the world.
BODY
I started my business as a health coach because I was passionate about helping women overcome their food and eating struggles. I wanted to help them live the life they really wanted.
For years and years, I struggled with food, my body, and my weight, and I had a really poor self-image. And having different eating disorders throughout my life, I just had a very tumultuous relationship with food. I worked really hard and deeply to overcome that. And these are the tenants of the philosophy I share in my food freedom group program. I’ve helped hundreds of women worldwide learn how to recreate that magic and that healing in their life.
And so being pregnant again kind of threw a whole new twist on that, right, because now I’m growing, I’m getting bigger and bigger. And for anybody who’s had two babies, you know, the first one, you’re a little lighter and tighter. And the second one, you show so much faster. So here I am… somebody who is overcoming body dysmorphia, and everywhere I go, neighbors, friends, and family are saying, “Oh my God, you’re huge.” And, of course, they mean well, and I don’t really take it to heart as a negative. But, just to be honest, it’s been tough to see myself with those compassionate eyes. Like… you know… you’re doing a great job, you’re growing a human, and I get that intellectually, but sometimes I feel really frumpy or sore. I wonder if the stretch marks will ever go away and if I will ever feel at home in my body again.
If this is something you’ve struggled with, or you are struggling with, or you worry about struggling with pregnancy, just know that I’ve used this time to create the relationship with my body I desire. It wasn’t easy; I had to notice those negative thoughts, the patterning, the judgments, and almost go through that healing again that I was able to experience about ten years ago, and I lost 50 pounds and overcame the eating disorder.
Here are a few things that have worked for me and may help you whether you’re pregnant or struggling with finding that compassion and peace in your body.
- Look at what is going well and not the imperfections. It is human nature to look at the negatives, whether it’s your body or business. So instead of seeing what’s wrong, look for what’s right. So, when I look in the mirror, I’m just saying… I see you, you’re beautiful, or your hair looks good today. And, just looking at what’s going well, not what’s wrong.
- Crowding Out. I was craving so many carbs… I just wanted bagels, bread, and bread and cheese in every form… pizza, sandwiches, you name it. And I didn’t notice, you know, that judgemental voice coming up saying, you shouldn’t be eating carbs, you should be dairy free, you should be gluten-free, ….. But the more I tell myself, don’t eat it, don’t eat it, don’t eat it, the more I want to eat it. So instead of forcing myself to try to stop, I started to crowd out. When you crowd out, you don’t focus on getting rid of anything or saying no, or this is bad. You just flood your diet with the things that you really want. I started to bring in more salads, greens, and veggies, and if I wanted a bagel, I would add a bunch of veggies to the bagel or start my day with green juice. And I will tell you; it made me feel so energized to have a big glass of water in the mornings and start my day with something green and super nutrient dense with maybe some protein powder and let myself off the hook because I wanted a bagel after that. I took my prenatal; I did the water; I did the green thing. And that changed everything. I just no longer craved the carbs and the way that I did. And so whether pregnant or not, I find these to be great ways just to reclaim your power, feel good in your feminine body, and have your energy back when you feel like you’re in a slump or a season that is a little bit more difficult to stick with the things that you know work.
- Letting myself off the hook. Sometimes our growth, like in yoga, comes by pushing ourselves a little bit, like… I can hold this posture for ten full breaths, and knowing you got stronger, you have the right applied effort and relationship to the effort. But sometimes, our growth comes from surrender. And that’s what I’ve been leaning into, embracing where I’m at, relaxing into it, knowing it’s a season that will shift. And just like allowing for the compassion, the grace, the exhale, the surrender to facilitate my growth, rather than push, push, push, try, try, try. And then, finally, just understanding this is a season of life. I don’t need to be in resistance to myself or my body or my current reality. We talk a lot about this in the Aligned Female Entrepreneur… how can you work with yourself and not against yourself? How can you bring in that compassion and that understanding? I had to work toward that and want to share that with you today.
LIFE
I have been thankful for all of my good fortune and all the effort I put in over the last ten years to create a business that allows me to have the flexibility to raise my family. That was my prayer. That was my dream. That was my wish. And now it’s here.
I’m so thankful that when things come up, like Chloe getting sick and can’t go to daycare, I have such a flexible schedule where we’ve like been able to accommodate the needs of every person in my family in such a beautiful way because my work provides for me without having to work crazy hours.
Here’s what my schedule looks like these days. I only work on Tuesday, Wednesday, and Thursday (usually from 10 to 4) and sometimes between naps. So not even working a full 40-hour week here, but running a successful multi-six-figure business, which still blows my mind.
So how do I do this?
- Tuesday is for client calls.
- Wednesday is for marketing, projects, staff meetings, and training (I am currently in a year-long mentorship). No client calls this day, so I can focus on working ON my biz.
- Thursday is for group calls. The Aligned Female Entrepreneur and The Aligned Earning Mastermind. Sometimes other 1:1 calls or projects happen these days since these group program calls are every other week.
- Between these calls on Monday and Friday and during naps, I am on Voxer with my Mastermind group, in the AFE Facebook group, and in the DMs on Instagram answering questions.
You don’t have to follow this exact schedule. But you should think about how you can structure your time and energy not to be bouncing between a lot of different tasks and different types of energy.
So one of the blessings of my pregnancy has been not only increasing my capacity to hold more, serve more, be more, do more. But it’s also allowed me to be really, really good with my boundaries, really intentional with my energy, and really focused when I am working. When I am on, I am full on… right to the last second of the day. And when I’m off… I’m fully off, and I’m fully with my family and fully present.
Here is what I found that is working:
- Clear days with defined energy/goals/types of things I am working on
- Offering live calls every other week in AFE and Mastermind with get-it-done sessions in between
- Voxer! (a walkie-talkie app for communication with team and clients)
- Mastermind launch with ongoing AFE enrollments (We will be relaunching the mastermind in December. So I’m starting to take deposits and payments, so I know that when I return from my maternity leave, I already have income coming in. But, this time, instead of just pausing everything in my business, we switched things up a little so that AFE is ongoing enrollments, you can join at any time. And that way, we have a constant flow of cash coming into the business, even though I’m not technically working, which is pretty awesome.
RELATIONSHIP
Matt and I met during COVID and got pregnant with Chloe 8 months later (my prayer was to find my man and to know instantly he was “the one” and to have kids and have it happen more quickly than I could have ever imagined – ha! It worked! See how I did it in the MANIFEST home study course, where I lay out my exact methodology!)
We took a solo trip to Portugal earlier this year and traveled to NYC, Maine, and Montreal.
We’ve been to multiple concerts, had the best meals of our lives, went on dates, and have had lots of alone time at night because Chloe is an amazing sleeper.
I feel more in love with this man than ever.
AND, it’s so important we remember each other and take time for ourselves during this process. We are such a great team and have a shared vision – things like investing, creating a college fund, and getting set up to buy our next house all seem easy just because of our dynamic.
Sex has been great; we prioritize it, making us feel more connected.
Checking in on where we are at is huge too, giving lots of grace.
What is working:
- Date nights and independent trips
- Traveling and creating memories with Chloe
- Lots of family time and prioritizing friend time
- Having sex
- Being vulnerable over-controlling
- Speaking up for needs or fulfilling my own needs so that I don’t get resentful
- Creating a shared vision
- Checking in on energy levels and giving to each other when we have surplus
- Doing our own thing solo
BIZ
Here is what my business currently looks like:
+My Operations Manager, Brenda, is running the business side of things, all scheduling, podcast coordination, client care, bookkeeping, Facebook Ads tracking, and project management
+My Social Media Coordinator, Kassandra, is responsible for creating content for emails and social media posts.
+I am in charge of coaching, creating podcast content, and overseeing the biz side of things.
We hit our first six figures in June, which was cool to see since I was incapacitated for the beginning of the year with my back out and pregnancy and raising a 1-year-old (Chloe was constantly coming down with things and needing to shift our schedule over the winter, and we traveled for 2 months out of the year).
For my 1st pregnancy, I took five months off. I found that actually to be a little bit long for me. So this time, I plan on three months fully off, and a month working behind the scenes and coming back part-time in December.
The last time I stopped running The Aligned Female Entrepreneur or selling anything, I just saved up and took people onto a waitlist so that when I came back, I knew a certain amount of cash flow was coming in. I believe we had a $17k week the first week I was back.
This year we are doing things a little differently:
-We are keeping AFE open with get-it-done sessions and social media strategy sessions not run by me. –
– We are keeping Facebook ads going and all of our organic traffic going into the program so that we have income coming in while I am away.
-My team and I are also taking past courses and high-level trainings and packaging them into smaller offers that my team can launch while I am on maternity leave.
What is working:
- Having a team in place that can handle 80% of all of the business to-dos without me having to do it
- I focus on only the things I can do
- Setting up smaller offers + evergreen AFE process that can be launched and sold without me
- Less 1:1 work where I need to be on camera and more clients getting EPIC results
- Starting taking deposits for working together post-maternity leave in December
As always, I love hearing from you! Send me a DM on IG at @xokrissyleonard, leave us a review on iTunes, or email info@krissyleonard.com.
P.S. Do you want to set up your profitable business foundation to bring in consistent $5-10K months? I’ve put together a free in-depth training for you! You can register HERE.
Dear Krissy, you are truly amazing and deserve everything you have around you
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So, interested by the means to bulk successfully and need to resolve whether or not the strategy is true for you?
Under, experts explain what bulking is, the method to bulk successfully and safely, and the key muscle-building tweak
you could be lacking in your routine. When you consider bulking, you may call to mind bodybuilders or power
lifters, however that would only be part of the image. Whereas bulking does mean placing on muscle (in a nut
shell), per Laura Girard, CPT, and it’s a way just about anybody
can benefit from. Your muscular tissues can solely take so much earlier than they run out of vitality and hit “failure”.
That’s not a foul thing—it’s just the best way your physique
is—but you’ll have to take a different approach
if you need to bulk up.
Bumstead feels the adduction machine is the
secret to warming up for squats. Day one of the Chris Bumstead workout is quads and calves.
The golden era of bodybuilding was everything great in regards to
the sport. Crunches and neck curls are discretionary workout routines
that superset well with the bigger exercises. You may simply as
easily choose calf raises and leg curls. You can do all three of these workout routines as
a giant set, resting 20 seconds between each exercise.
Simply carry a dumbbell over to the lat pulldown machine.
Bear In Mind that our muscular tissues restore themselves most during sleep, nonetheless some in the course of the day.
To gain muscle, you want to devour more calories than you employ.
Now the quantity of fat acquire is dependent upon various elements.
Be Taught the way to construct the best bulking program for you,
broken down from the basic to superior strategies of bulking to put out a training program you can build from.
However, if eating a couple of unhealthy meals is what it takes to realize your calorie
surplus, then that’s what you must do. So, if it takes 2,500 calories
to keep your weight stable, you should begin consuming 3,000 per day.
The exercise and diet routine for skinny guys, by
skinny guys.
One key complement he provides to his shakes is glutamine,
which helps with every little thing from aiding your immune perform to selling digestive well being to supporting muscle recovery.
The second train of the day is a machine shoulder press.
On the third set, do a drop set to get in some more volume.
Next up is a seated dumbbell lateral raise, and you may perform
a drop set on the second set.
You want the increased muscle mass, however don’t know exactly what to do to
realize that without gaining a lot physique fats. To get stronger,
give attention to including weight to the bar weekly, even when it’s just a pound
or two. Of course, you want to by no means sacrifice good lifting method for more weight.
Be wise and, to keep away from damage, do the workout routines in your bulking workout
plan with proper type.
The saying could be that every one muscle is basically influenced by what you eat.
For a more detailed look at one of the best dietary supplements
for bulking, read this guide. You can do it with dumbbells, kettlebells,
resistance bands, even the cable machine, but there’s nothing that works
fairly as effectively as a barbell to pack on the muscle. You’ll need to put
in the effort to bulk up—not simply working more durable, however smarter,
too.
You should’ve additionally gained three or more pounds of physique weight.
If you haven’t, think about adding extra energy to your food regimen. If you’re unaccustomed to a routine composed
principally of compound actions, you’ll need to pay special attention to your relaxation durations between units,
in addition to your sleep and rest days. Isolation workouts carried out well will assasinate
the target muscle, far more than a compound one
will, simply because all of your energy shall be directed to that single muscle or muscle group.
After three straight weeks on this program, take one week to train with lighter weights within the range of 12 to
15 reps to allow for energetic recovery. In Contrast
To a lot of celebrities that demonize consuming for enjoyable, Ritchson indulges in his favorite meals every now
and then.
The second leg exercise of the week focuses on Chris Bumstead’s hamstring exercise routine with a little bit of back work sprinkled in at the finish.
The third exercise of the day is a chest-supported t-bar row with
a neutral grip. The secret is getting a full scapular retraction as you pull the burden into your chest.
You don’t have to cram as many huge lifts into every session.
The first exercise is a straightforward bulking workout for size, strength, and aesthetics.
Every train here will help you pack on muscle, especially in your upper physique.
In each of the three blocks you’ll be specializing in 3 big lifts – the
squat, the bench press and a variation on a big pull or row.
We suggest that in your relaxation days you give consideration to relaxation, full recovery and consuming plenty
of wholesome foods. What this means is that whereas lifting weights provides a stimulus for growth,
muscle adaptation comes from diet and rest.
Whereas the leg curl works your hamstrings via flexion in the knee joint, the Romanian deadlift does it through hip extension. Including both exercises in your leg day workout
is an smart way to ensure full hamstring growth.
Because you’re virtually resting one leg half
the time, you can hold the rest interval between your units to ninety seconds
to two minutes.
If you want to get the absolute best results from your gym time, you want
to follow a well-designed workout plan. This will make certain you practice
all your muscle groups equally, so they are developed to
the same degree. As Coach Jim mentions in the video above, if you’re skinny and trying
to bulk up and construct muscle, avoid cardio like the plague (also keep away from the
plague). #6) Write down every thing – Hold a coaching journal, and write down exactly how
many sets and reps you most likely did for every exercise.
After that, all the time begin with doing a set or two of lifting JUST THE BAR.[13]
Only then must you begin including weight for some warm-up units earlier than transferring
into your work units.
The idea is to provide your arms and shoulders loads of
stimulation. Underhand lat pulldowns are a great exercise in your lats and upper back.
The underhand grip will have interaction your biceps, permitting you to raise more weight and build bigger arms.
If, for a set of 12 to 15 for instance, you do 13 for one set and then 12 for the subsequent, fantastic.
As long as the form is superb and you can not do another rep with out sacrificing type.
Begin with poundage you probably can raise with excellent form for
the desired rep vary.
Alan Ritchson could have seemed phenomenal as Jack Reacher.
However his transformation wasn’t the case the place he obtained off the sofa and constructed a
formidable physique. Before starting with all the weight training and different coaching
strategies, the American actor relied closely on 5 basic
body weight exercises to take care of a toned
and muscular body.
If you went with mendacity leg curls at the beginning of the exercise,
swap to seated leg curls now. Or vice versa when you opted for seated
legs curls earlier than. This article outlines a wonderful workout for building massive
quads and hamstrings, available in your StrengthLog exercise tracker app.
It’s a good type of ache, mind you, nevertheless it still requires a certain mindset to go
all-out on leg day and force your legs into hypertrophy.
Imagine it or not, not everyone desires to be in the gym daily.
In truth, I’d guess the overwhelming majority of people going to the gym are just attempting
to be wholesome and look fairly good, and that’s completely okay.
Your physique needs greater than food to operate correctly; it additionally wants water – and a lot of it!
In this text, we discuss the 6-day exercise cut up
and explain why and the means to use this high-frequency coaching plan.
#5) Don’t overdo it – Extra doesn’t imply higher in weightlifting.
You don’t have to spend two hours within the health club, you don’t need to do
15 different kinds of chest workouts. If you’re doing
units within the 8-12 vary, attempt to hold the time between sets around a minute or so.
A bulking program like we provided above will do better to maximize muscle gain, but it’ll come with some (can be very
minimal and perhaps even none for sure individuals) fats gain. Be that as it
might, should you clear bulk and also you make certain you eat enough every day, it is
equally as effective as a dirty bulk for gaining muscle, with out query.
We recommend at least 4 weightlifting sessions per week for most individuals.
Nevertheless, beginners could get away with three
days per week. Our bulking program is ULPPL, which
stands for Upper Decrease Push Pull Legs. For the assistance
lifts and accent workout routines, you will be working in a hypertrophy rep vary.
Our plan will mix each rep ranges, which is crucial for a bulking plan.
Nothing will change with the plan anyway, so you
can deload at your personal pace. You could even change to a different considered one of our workout plans and simply make use of the same
progressive overload ways. Nevertheless, we
advocate simply sticking to the bulking plan below
throughout your bulk if you are only bulking for 3-6 months.
I imagine the most effective exercise plan for bulking is one which
emphasizes consistency over complexity.
And because the holy grail of body composition coaching, this lean muscle plan is
probably the most difficult but rewarding program you’ve ever tried.
If you want us to walk you thru the process of building muscle, start to end, with private suggestions along the way, try our
programs. We have an unconditional 30-day refund coverage on every thing we promote.
We consider lifting research, and we take it significantly, but we also delve
into the darkest corners of lifting lore.
I simply picked up another 5 pound jug of vanilla whey and it tastes great.
Every taste of something I’ve ever had of MTS’ creations have been amazing.
Optimum Diet Gold Commonplace Pre-Workout is a great choice for just about anyone.
It mixes properly, tastes alright, and isn’t so stimulant-heavy that it makes you shake
terribly. “Everybody owns Adidas of their closet. It’s a half of everybody’s wardrobe in some way, whether they even realize it or not.”
This is an actual opportunity to construct a V-tapered, traditional bodybuilder look.
In 4 weeks, you won’t essentially be stage ready… but
you’ll be properly on your way. The results of a grimy bulk is
a supercharged freak of a physique, but fluffy and overly-fat.
And once you’re finished, the following cycle has to be a pretty aggressive weight minimize to shred the fat and showcase your exhausting work.
Attempt this 4-Week Muscle Bulking Transformation Plan and build
muscle, energy and confidence. Knowing tips
on how to correctly bulk is one-half of bodybuilding, the other being the way to minimize.
Even although this program has heaps of nice data, it’s geared toward a bulking
routine.
As the pair transitioned into the muscle growth-focussed “lean bulk” phase, Thurston gradually
elevated Graham’s daily calories to around three,000. While it’s necessary
to devour enough energy and protein in your diet,
dietary supplements may also be useful for bulking up and supporting muscle
growth. You have to observe a bulking workout plan that includes compound exercises, isolation workouts, relaxation, and
restoration. As a private coach, I usually get
requested about the best exercises to build muscle mass.
References:
https://smart-holst-3.technetbloggers.de/beginner-steroid-cycles-novice-oral-only-low-dosage-steroid-stacks
https://justbookmark.win/story.php?title=best-steroid-stacks-for-cutting-bulking-and-strength-in-2024
https://wikimapia.org/external_link?url=https://jbhnews.com
https://click4r.com/posts/g/20208329/hgh-the-ultimate-guide-dosage-cycles-stacks
https://www.hulkshare.com/authorbay6/
https://freebookmarkstore.win/story.php?title=when-does-testosterone-peak-testosterone-levels-typically-reach-their-peak-during-puberty-for-males-around-t
https://smart-holst-3.technetbloggers.de/beginner-steroid-cycles-novice-oral-only-low-dosage-steroid-stacks
https://bookmarkfeeds.stream/story.php?title=the-peak-timeframe-for-testosterone-levels-after-an-injection-typically-occurs-within-24-48-hours-this-period
https://justpin.date/story.php?title=a-deca-cycle-is-a-structured-project-management-framework-consisting-of-ten-distinct-phases-designed-to-ensur
https://www.gamblingtherapy.org/forum/users/stewlook0/
http://rtistrees.com/activity/p/3285784/
https://maps.google.ae/url?q=https://jbhnews.com
https://kornum-rye-2.technetbloggers.de/post-cycle-therapy-pct-in-bodybuilding-serves-multiple-purposes-primarily-helping-individuals-recover-from-steroid-use-by-restoring-natural-hormone-production-maintaining-muscle-gains-a
https://www.metooo.io/u/67db0ab7a0e73411753ec617
https://canvas.instructure.com/eportfolios/3616707/entries/13351166
https://ploug-powell-3.technetbloggers.de/understanding-hgh-in-bodybuilding-a-comprehensive-overview
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