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Keeping Balance — Health & Fitness
Keeping Balance

The stories, conversations, and lived experiences that pave the way to finding balance in our health and wellness journeys. Courtney Babilya is a registered nurse, certified personal trainer, Women’s Fitness Specialist, and mom of two. Now recovered from a history of disordered eating and mental health struggles, the ER nurse turned entrepreneur shares her unique perspective on the grey area of health, after years of black and white thinking destroyed her relationship with her body. Join Courtney, and occasionally her brilliant friends, as we uncover what it means to navigate the crossroads of womanhood, fitness, and a balanced approach to health.

Copyright: © 2022 Keeping Balance

Latest Episodes:

Cyclical Fitness Myths: Busted Nov 22, 2023

Happy Thanksgiving, everyone! In this episode, I share how distraught I am over my first gluten-free Thanksgiving and the ATROCITY that is gluten-free bread. Why is it...wet?!
I digress: this episode is actually all about busting the top 5 cyclical fitness myths that are floating around the internet. Why is walking the main exercise recommended for the luteal phase? Is cycle syncing the same thing as cyclical fitness? Do you have to have a 28-day cycle to get any benefits from a cyclical approach?
All this PLUS the details on my Black Friday weekend are ahead in today's installment. As always, if you enjoyed this episode please share with your friends and give it a rating!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Train Like A Mother: From Cyclical Fitness to Pregnancy Nov 15, 2023

Ready to redefine your fitness journey during pregnancy? We promise this podcast episode will be your ultimate guide! Tackling fitness amid the whirlwind of pregnancy can feel daunting, especially if you've been practicing cyclical fitness prior to getting pregnant.
Should you keep following cyclical fitness? Are there phases to pregnancy? Haaalp!
We debunk the myth that pregnancy is merely an extended luteal phase, instead emphasizing that it demands a unique approach to fitness.
Moving forward, we venture into a powerful discussion on how to train like a mother, acknowledging the physical challenges that pregnancy and postpartum bring. This episode highlights why it is essential to fine-tune your workout regime according to your transforming body and uphold intensity levels that are perfect for you. We also delve into how to adapt your workouts during pregnancy and why these modifications can yield numerous benefits.
To make sure you don't miss out on my Black Friday deals, make sure you sign up for my emails HERE.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Elite Athletes Vs. Healthy Humans Nov 02, 2023

Between World Championships and the Rogue Invitational, today's episode dives into the realities of being an elite level athlete, and what that means for their mental and physical health. But beyond that, what does it mean for US as we look to them as heroes, idols, or the picture of health and fitness?
Together, we debunk myths and discuss the arduous journey of athletes grappling with the demanding nature of their sport, often leading to early retirements. Drawing from my own experience, we'll emphasize the importance of separating fitness for LIFE and fitness for performance.
HONORABLE MENTIONS:
McKayla Maroney's interview on the Gymcastic Podcast

To grab your free list of home gym equipment faves, click HERE and I will email it to you!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Being Her Oct 25, 2023

Imagine stepping into your future self's shoes today. How would it transform your life? In our chat today, I'm bringing the "be her now" philosophy to wellness. I've been seeing it everywhere in the online business world, but it has such a powerful message that you need to hear! This transformative approach involves adopting the habits and behaviors of our ideal selves, even before we've fully become them. We discuss my personal voyage with this method and the ways it's already impacted me. Enjoy!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Growth through Relocation and Acclimating to a New Gym Environment Oct 17, 2023

Have you ever pondered how a major relocation can stir up your life? Let me tell you, it's more than just a change of scenery. Join me as I recount our journey from Tennessee to Arizona, the unexpected decision to rent, my initial resistance to the change, and ultimately the adaptation to my new surroundings. Plus, I'll share my experience with CLEARSTEM (a skincare line that's been a game-changer for my acne-prone skin in this desert climate) and how a shower head filter has changed my body.
Ever thought about how it feels to be an introvert in a massive public gym? It’s a sensory overload that can leave you feeling exhausted and overwhelmed, but sometimes, we need to step out of our comfort zones for the sake of our wellbeing. My transition from my cozy home gym to a bustling public one in a new city was not easy, but it taught me a valuable lesson about resilience and self-care. Also, I’ll share how I picked up the pieces of my disrupted fitness routine after our move, how to pick up your routine after illness, the result of my big PR attempt, and more.
HONORABLE MENTIONS:
CLEARSTEM SPF
Shower head filter that changed my life (affiliate link)
The crossbody bag I'm rocking
Unstoppable, the 12-week cyclical strength training program

To grab your free list of home gym equipment faves, click HERE and I will email it to you!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Harnessing Red Light for Recovery and Menstrual Wellness with Dr. Zulia Frost Aug 17, 2023

I'm so excited to introduce you to Dr. Zulia Frost, an expert in photobiomodulation. Photo-bio-WHAT?!
Simply put, photobiomodulation is the application of light to create a response in the body. Today's episode will explain the exact science and physiology of how red light interacts with our cells and how we, as active women, can harness that energy for optimum performance, recovery, and healing from both acute and chronic injuries.
We also discuss specific applications for alleviating menstrual pain, heavy bleeding, and even Hashimoto's Thyroiditis.
Dr. Zulia is the co-founder of Recharge, which makes Flexbeam, the world's first portable red light therapy device. To try it for $60 off, use this link for the Keeping Balance community!
The professional athletic community has already caught on to the benefits of red light therapy, but now it's easier and more accessible than ever with the handheld, wearable Flexbeam. It's been a regular part of my morning and evening routine on both my thyroid and joints that still give me a hard time. Each device comes with protective eyewear, a case, a charger with adaptors by country, straps for applying your Flexbeam, and instruction booklets. You're gonna love it!
Thank you so much for listening and supporting the show, you rock! Head to IG and tell me your favorite part of the episode!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Boss Babe Culture Aug 03, 2023

Can we really do it all and be it all? It seems like today, you aren't "enough" unless you have a 9-5, have a side hustle, and also homeschool your 5 kids. Like WHAT?! Listen to my thoughts as I unpack the narrative that "boss babe" culture perpetuates for women, as well as rants on:
- Nat Geo's recent uh-oh
- Going braless and commando
- Magic Spoon cereal
..and more!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Turning 30, Walking During the Luteal Phase, and Menstrual Musings Jul 22, 2023

HEY HEY! I'm back behind the mic after a wild few weeks, and that's what I'm chatting about in this episode:
- Life updates and moving
- Turning 30 and getting older
- The deal with the walking recommendation in the luteal phase
- The difference between happy and bitter patients in the ER...it's not what you think!
- What my inner guides told me in my last menstrual phase
Honorable Mentions:
THE KBM APP!
@trainwithjoan

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Is Listening to Your Body Making Excuses? May 26, 2023

Mentions in this episode:
Beef organ supplement I'm taking

Resting heart rate, basal body temperature, appetite
Mental exercises: modify or reschedule & 5-minute timer
Embracing short-term inconsistency to enable long-term consistency
Following the pulls of your cycle to release the shame

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Back to the Beginning: How Gymnastics Shaped Us with Sylvie Borschel May 11, 2023

This episode goes out to all of the women who were shaped by their childhood sport - the good, the bad, and the ugly. Our guest today, Sylvie Borschel, helped me safely unravel the intricate ways it did that to us. Sylvie is a comedian and film producer in New York City, but more than that, she is my best friend. Thankfully, I had her humor to help me through some of the tougher topics in this episode.
Highlights include:
- Getting your first period in the middle of a competition
- Overcoming the anxiety of letting your voice be heard
- The core memory of Sylvie's 911 experience at practice after literally being left hanging
- The positive lessons we learned from the complex relationship we had with our sport
- If we would put our children in gymnastics given what we went through
CONTENT WARNING: sensitive content including sexual and emotional abuse. Episode has been edited to remove some names and details.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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All About PMDD with Mandy Rother, RD Apr 19, 2023

April is Premenstrual Disorder Awareness Month, a movement that is super important to me and the KB community. Our guest today is Mandy Rother, a functional dietitian who specializes in a holistic approach to Premenstrual Dysphoric Disorder (PMDD). She combines 15 years of professional experience with her lived experience of PMDD to guide her comprehensive, data-driven approach. She specializes in using bloodwork and functional lab testing so that we can stop guessing and take strategic steps towards sustainable relief. Her mission is to provide trauma-informed compassionate coaching so that her clients can take empowered steps forward with hope and confidence (and reclaim their lives!).
In the episode, we discuss:
- The difference between PMS and PMDD
- What causes PMDD
- How to tell the difference between symptoms and reality
- PMDD + neurodivergence, histamine intolerance, and more
- How to approach your practitioner when getting evaluated for PMDD
- Foundational steps to take when treating PMDD
- PMDD during the postpartum period
Mandy is also a guest in The Keeping Balance Method, providing a step by step strategy to start feeling better on your very next cycle. This 60-minute workshop and accompanying toolkit is included for all KBM members.
PMDD resource: IAPMD
Mandy's homepage
Mandy on Instagram: @mandyrother.rd
Mandy's hybrid PMDD program

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Make Work Suck Less with Cassandra Babilya Apr 12, 2023

Today's guest is extra special to me - my sister-in-law! Cassandra and I chat all things career alignment, making the scary leap to change jobs, and what that looked like for her after 8 years with the CIA.
Now, as a culture leader in tech with Amazon, entrepreneur, career coach, and mom, Cassandra offers her wisdom and tips to make work suck less and start finding your passion.
This conversation is often overlooked when we talk about health, but it is SO important to consider the environment we spend a MASSIVE chunk of our time in when looking at the big picture. Having made a huge career shift myself, this topic is so important to me, and I'm honored to have my own family expert on the matter.
For more from Cassandra:
Make Work Suck Less homepage

Subscribe to Cassandra's newsletter on LinkedIn
Follow Cassandra on Instagram

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

The Crossfit Chronicles Apr 05, 2023

Ohhh, Crossfit. It was the best of times, it was the worst of times. Literally.
In this episode, I'm exploring the reasons why Crossfit helped me heal from my eating disorder and reignited my passion for movement, while at the same time acknowledging its limitations.
Everything has a time and place in our lives, and while it can feel like a devastating loss to walk away from something, it will always be a part of us. It can even come back into our lives in a different season, because fitness is there to serve us when and HOW we need it. It's all about making movement appropriate for you RIGHT NOW.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Day in the Life: Balancing Motherhood, Entrepreneurship, and Health Mar 31, 2023

In this episode, I'm breaking down how I organize my days in order to manage raising two toddlers, running an online business, and working on my health. It sounds like a lot, and I'm re-strategizing CONSTANTLY, but I truly feel SO much gratitude to do what I do and I hope this episode gives you a few nuggets of inspiration.
We cover:
- why you already have everything you need to succeed
- the difference between balancing things you're passionate about vs things that weigh you down
- creating a baseline of non-negotiables that give you more space for doing the things you love
- a day in the life, including how I intentionally spend connection time with my kids and work smarter, not harder
- building a village, even when it's not a human village
ButcherBox meat delivery that makes my meal planning so much easier

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Three Year Ronaversary: The ER tales Mar 22, 2023

Happy ronaversary, everyone. It's been exactly three years since the first lockdown, so it's about time that I tell you my version of how things went down. This is more of a diary entry about my experience as an ER nurse as the pandemic hit, but hopefully this is an insightful perspective!
Being a nurse is never easy, but those few months of 2020 were truly life changing. I'm honored to have worked with some of the most badass people that exist, but as you'll hear in the episode, my experience was a mix of all KINDS of emotions.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Health Updates + The Chapters of Healing from Diet Culture Mar 15, 2023

I have health journey updates! If you're lost, listen to my last episode to hear why I decided to look deeper into my health. In this episode, we cover:
- The current phase of my protocol that I'm on
- Intentional parenting shifts I've made
- The stages of healing from my eating disorder
- Nontoxic swaps and how it can go too far
A few of the nontoxic swaps I've made:
AquaTru water filter
Cozy Earth Bedding
Purity Coffee
My website

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Health Journey Part 1 - The Symptoms That Led to a Hashimoto's Discovery Jan 28, 2023

Welcome back! In this episode, I'm sharing how I discovered that my thyroid is trying to go rogue. Not today, thyroid. Not just that, but the specific things that I've been experiencing over the years that led me to seek deeper answers from Crowell and Co, a root cause practice that is determined to work with me to get to the bottom of this.
I'll continue this series and keep you updated as I progress through my healing protocol - thanks so much for your support!
*None of the information in this podcast is medical advice.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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That Time I Pooped My Pants with Dr. Kassie DeWitt Jan 10, 2023

Today we have our FIRST EVER GUEST on the show - Dr. Kassie DeWitt, a licensed pelvic floor therapist and doctor of occupational therapy! In today's episode, we talk all about:
- pelvic floor function AND dysfunction
- our personal stories with pelvic floor dysfunction...like that time I pooped my pants
- habits that can contribute to urinary leakage and better ways to treat our pelvic floors
For more from Kassie, check out her course: Urine Good Company
Kassie on Instagram

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
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Top Lessons from 2022 Jan 01, 2023

Happy New Year! In this episode, I'm talking about my word for 2023 and the lessons from 2022 that I want to carry with me. If you're ready to step into a new era and need some encouragement, then this episode is for you!

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Nap Strikes, Self-Care Through the Seasons, and Listener Questions Dec 23, 2022

We're chatting about ALL the things today, including:
- How my toddler's nap strike has been affecting my mental health
- Why your version of self-care will look different throughout your seasons of life
- How I met and fell in love with my husband
- My favorite lifts, snacks, and home gym equipment
Stardust App for cycle day tracking
For the complete guide on working out from home + what equipment to use: Home Gym Manifest
My Website
My signature program: The Keeping Balance Method

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

Navigating Weight Loss in the Post Diet-Culture Era Dec 16, 2022

CONTENT WARNING: EATING DISORDERS.
While I say "post" diet-culture, it is still very much alive today. But for some people, that chapter is in their past, and they're ready to approach weight loss from a balanced perspective. But what does that mean? Is health and weight even connected? And are we causing more damage by constantly telling people that they're beautiful just the way they are, when what they REALLY need are balanced strategies to reach their goal?
In this episode, we're opening up the conversation and, once again, finding the grey area in our black and white world.

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

What Cyclical Fitness Is To Me Dec 08, 2022

Most people know me for talking about cyclical fitness, AKA exercising in alignment with the four menstrual phases. This episode is a snapshot into what that is, what it means to me, how I stumbled into it, and why it can be so profound for women. We wrap things up with a breakdown of the phases, and a few tips to get started on your cyclical awakening.
To learn more about my program and/or enroll, click here:
The Keeping Balance Method
Research articles from Dr. Stacy Sims

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

What Is Balance? Dec 01, 2022

Welcome to the Keeping Balance podcast! In this episode, we're setting the tone for what health and balance looks like, how I got here, and...Botox?
As a former ER nurse, athlete, and eating disorder survivor, I'm sharing my perspective when it comes to what health looks like and the stories that define that journey. This podcast aims to help you find the intersection of mental health, physical health, and joy. We'll be exploring all areas of women's health and fitness and the lived experiences that accompany them. We'll take on body literacy, reproductive education, motherhood, being a "regular person" after a lifetime of competitive athletics...the list goes on and on.
I hope you'll join me on my quest to bring the human element back into the health textbooks, and dive deep into the topics that don't get nearly enough attention.
www.courtneykeepingbalance.com
The Keeping Balance Method

DID YOU HEAR THE NEWS?! The Keeping Balance Method is now an APP! Introducing a brand new membership for on-demand home workouts that live in flexible workout vaults for each menstrual cycle! Learn more HERE!
Sign up for my newsletter!

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