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Welcome back to Show Up with Betina! This episode is all about harnessing the power of mantras to fuel your growth and set the tone for an unstoppable 2025. I’ll break down the difference between mantras, affirmations, and goals, share examples to empower your health, relationships, career, and self-care, and teach you how to make them part of your daily routine.
Let’s shift your mindset, ignite your motivation, and create real, lasting change—because growth starts with intention.
Here’s what’s inside:
- What makes mantras different from affirmations and goals.
- Game-changing mantras for every area of your life.
- How to own your mantra and make it work for you.
- Simple tips to stay consistent and empowered every day.
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Welcome to Show Up with Betina! In this episode, host Betina Gozo Shimonek dives deep into the heart of why this podcast exists: empowering you to prioritize yourself so you can better serve others. Whether you're a coach, trainer, parent, or work in any service-based role, this episode delivers actionable strategies to help you balance self-care with the demands of serving others.
Betina explores the critical signs of burnout, including physical and emotional exhaustion, and shares personal anecdotes to help listeners identify and combat burnout early. From setting boundaries and scheduling self-care to building a supportive network, she highlights five essential ways to prioritize your personal well-being while remaining committed to serving others.
Through relatable examples and actionable advice, this episode is a powerful reminder that showing up for yourself first is the key to showing up effectively for everyone else.
Quick RecapSigns of Burnout: Fatigue, lack of motivation, irritability, and more.Key Strategies to Prioritize Yourself:Set boundaries to protect your energy.Invest in personal growth beyond your professional role.Schedule self-care activities.Build a supportive network of peers.Reflect and reset regularly for harmony in life.Remember, prioritizing yourself isn’t selfish—it’s essential. Share this episode with someone who needs to hear it and leave a review to inspire others to show up for themselves. 💪
Join the conversation via the BGTV community wall or email [email protected] for support and guidance.
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Saknas det avsnitt?
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In this episode, we explore the benefits of spending time outdoors even when the weather isn’t ideal. Discover five practical and creative ways to embrace fresh air during cooler seasons, from layering up for walks to finding fun outdoor activities that keep you moving. Learn how connecting with nature can boost your mood, improve your health, and bring balance to your busy life. Whether it’s a brisk stroll or a cozy backyard gathering, you’ll be inspired to make the most of the great outdoors year-round!
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In this episode, Betina explores how cultivating a strong mind-body connection can transform your workouts and overall fitness journey. Discover the science behind this powerful connection and how it enhances performance, prevents injury, and improves coordination. Betina shares practical tips like breathwork, visualization, and setting workout intentions to help you stay present and maximize your efforts. Tune in to learn how tuning into your body not only elevates your physical performance but also fosters mental clarity and resilience beyond the gym.
Body Scan Meditation from Headspace
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In this episode of Show Up with Betina, host and coach Betina Gozo Shimonek gets real about fitness struggles. While walking on her trusty walking pad (because, multitasking), Betina breaks down four blunt truths she hears often from clients and shares practical advice to help you move past the excuses holding you back. Whether it's time, motivation, mindset, or nutrition, this episode is packed with strategies to help you reflect, reset, and take action toward your fitness goals.
Tune in, get inspired, and show up for yourself!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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The holidays bring joy—and busy schedules! In this episode, we’ll explore simple ways to keep movement in your routine during the holiday season, with a focus on enjoying the process over striving for perfection.Key Takeaways:Adjusting Your Mindset
Shift your focus to just moving consistently, rather than hitting intense workouts. Release the pressure to go “all in” and aim for flexibility.Easy Ways to Fit in Movement
Betina offers quick workout ideas, tips for staying active with family, and ways to incorporate exercise on the go.Overcoming Holiday Obstacles
Betina covers common roadblocks like limited time and travel, along with tips for managing indulgent meals and supporting your health if you get run down.Setting Realistic Goals
Set simple, achievable goals like moving a few times a week and enjoy the season guilt-free.WALKING PAD LINK HERE!
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In this episode, we’re diving into gym anxiety—a common hurdle that can affect anyone, from beginners to seasoned athletes. Whether you’ve felt intimidated by gym spaces, self-conscious about equipment, or overwhelmed by others’ progress, we’ll explore strategies to help you feel more confident and enjoy your time in any fitness environment.Key Takeaways:Introducing the topic of gym anxiety, discussing its prevalence, and how even experienced gym-goers can experience intimidation. Betina shares a personal story about facing gym anxiety, underscoring the importance of tackling these feelings to make fitness more accessible and enjoyable for everyone.Why Gym Anxiety Happens:
Strategies for Building Confidence: Get actionable tips on how to feel more empowered in your fitness routineShifting Your Mindset from Comparison to Self-Improvement
Betina explores the mindset shift that can ease gym anxiety, focusing on self-improvement rather than comparison.Small tweaks can have a big impact on gym comfort:Main Message:
Gym anxiety is a common experience, but it doesn’t have to stop you from enjoying fitness. By focusing on self-improvement, implementing small changes, and giving yourself grace, you can find confidence and joy in any fitness space.Listen now to gain practical insights and empowering tips for overcoming gym anxiety and building a confident, enjoyable fitness routine!Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode, Betina talks about how becoming a parent often brings shifts in priorities, including fitness. We discuss how your fitness journey can evolve after having children. She shares her personal experience of navigating fitness goals as a mom and how my approach has changed over time.The key message: It’s okay if fitness looks different after parenthood; it's all about finding what works for you now.Why Your Fitness Identity May ShiftParenthood naturally brings changes to time, energy, and priorities, which can affect fitness routines.Many parents feel disconnected from their old fitness habits, leading to frustration or loss of motivation.It’s important to accept these changes and allow your fitness journey to adapt to your new lifestyle, rather than resisting the shift.Letting Go of Pre-Baby ExpectationsLet go of the pressure to "bounce back" or reach pre-baby fitness levels right away.Acknowledge the incredible things your body has accomplished—growing, birthing, and caring for a baby.Setting new fitness goals that reflect your current reality can help you feel motivated and inspired again.Reframing Fitness as a ParentShift your focus from "pre-baby goals" to what works for you now—prioritizing energy, mood, and overall health over aesthetics.Fitness can become a form of self-care and stress relief, rather than just another task on the to-do list.Tips for finding workouts that align with your current life, such as quick routines during nap time, early mornings, or incorporating family activities.Finding Joy in New Types of MovementParenthood can open up new, fun ways to stay active, such as family walks, stroller workouts, or playtime with your kids.Being flexible with your workout style can help you find joy and consistency in fitness.Ideas for incorporating family-friendly movement, like dance parties, hikes, or park workouts, to make fitness enjoyable for everyone.
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode, we dive into a common challenge many face in their fitness journeys: hitting a plateau. Plateaus can be frustrating, but they’re a natural part of growth. It doesn't mean you’re failing; it just means your body has adapted. I’ll share a personal story of when I faced a plateau and the strategies I used to overcome it.Understanding Why Plateaus HappenThe science behind plateaus: The body becomes more efficient at handling repeated workouts, meaning that once-challenging routines may no longer stimulate growth.Contributing factors include overtraining, lack of variety in workouts, or even mental burnout.Stress and hormonal factors, like elevated cortisol levels from lack of sleep or life stress, can also stall progress.This is why I emphasize the importance of progressive overload—continually increasing workout intensity, duration, or frequency.Without sufficient variety, your body becomes too accustomed to certain movement patterns. Breaking out of a plateau often means shaking up your routine.Identifying Signs of a Plateau How to know when you're truly at a plateau versus just having an off day or week.Common signs include stalled weight loss, a lack of strength gains, or persistent lack of motivation.Recognizing these signs can help you adjust your approach and move forward.Strategies for Breaking Through Plateaus Practical tips to shake things up: Try a new workout modality like HIIT, yoga, or even different strength training exercises.Discuss the benefits of periodization (planned variation in your workouts) and the importance of incorporating rest weeks.Incorporating new movement patterns or training styles to challenge your muscles in different ways.The Role of Nutrition and Recovery The connection between what you eat and your ability to progress: Nutritional tweaks can help break through plateaus.Recovery is key—emphasize the importance of sleep, proper hydration, and active recovery techniques like foam rolling or light stretching.How fueling your body appropriately before and after workouts can enhance performance and recovery.Mindset Shifts for ProgressProgress isn't always about the numbers; celebrate wins beyond the scale, like improvements in endurance, mobility, or energy.The importance of setting new, realistic goals to stay motivated.Reframe setbacks as learning experiences and keep pushing forward, one small step at a time.Tune in to this episode for practical strategies and an empowering message on pushing through those frustrating plateaus to continue on your fitness journey!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode of Show Up With Betina, we dive deep into the realities of pregnancy and postpartum fitness, sharing the truths that often go untold. Betina discusses her personal experiences with multiple pregnancies, the lessons learned, and why it’s important to understand that every woman’s journey is different. She provides practical advice for navigating the physical and emotional challenges that arise during and after pregnancy, debunking common myths and offering encouragement for all moms at every stage.Key Takeaways:Betina shares her own pregnancy and postpartum fitness journeys, highlighting the uniqueness of each experience.Discusses common misconceptions about staying active during pregnancy and how postpartum recovery isn’t a one-size-fits-all process.Acknowledges the differences between each pregnancy and why it’s important to listen to your body. What to Expect During PregnancyExplains how pregnancy impacts the body—affecting mobility, strength, energy levels, and more.Addresses common challenges such as fatigue, morning sickness, and a shifting center of gravity that can make working out more difficult.Shares tips for modifying workouts safely, emphasizing the importance of listening to your body and focusing on pelvic floor health.The Postpartum Recovery PhaseDiscusses the "4th trimester" and the significance of rest and gradual recovery following childbirth.Mentions her favorite book on postpartum meals and her go-to delivery service for nutritious postpartum meals.Highlights why it’s essential not to rush back into intense exercise and to respect your body's recovery timeline.Talks about common postpartum physical challenges, including diastasis recti, weakened pelvic floor, and overall fatigue. What No One Tells YouDebunks the "bounce back" myth, emphasizing that postpartum bodies are strong and resilient, even if they look and feel different.Discusses the mental and emotional adjustments that come with postpartum recovery, including changes in priorities and body image.Shares personal and client stories that reveal some of the unexpected challenges moms face when returning to fitness.Easing Back into FitnessProvides tips for safely easing into postpartum fitness, starting with pelvic floor exercises, gentle core work, and low-impact activities.Stresses the importance of patience and recognizing small wins along the journey.Recommends working with professionals such as pelvic floor therapists, especially if experiencing symptoms like incontinence or prolapse.Resources Mentioned:Favorite Postpartum Meal Book Postpartum Meal Delivery Service
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Today’s episode focuses on one of the most crucial yet overlooked aspects of fitness: rest and recovery. We’ll talk about why recovery is essential for muscle repair, injury prevention, and long-term progress. Plus, we’ll dive into actionable strategies for optimizing your recovery through sleep, active recovery, and lifestyle adjustments.
Key Takeaways:
The Science of Recovery: How your body repairs muscle fibers, balances hormones, and recovers from workouts.Optimizing Sleep: Tips for improving sleep quality, including keeping a cool environment, having a consistent bedtime, and managing hydration.Active Recovery: How low-impact movement, stretching, and light workouts help your body recover without overexertion.Signs You Need More Recovery: Common signs like fatigue, prolonged soreness, decreased performance, and sleep disturbances.Call to Action: Learn how BGTV’s structured programs integrate rest and active recovery to help you achieve long-term progress without burnout.Mentioned in this Episode:
BGTV: Access restorative workouts and a balanced fitness program designed to prioritize rest and recovery.Magnesium for Recovery: Learn more about how magnesium can support better sleep and muscle recovery in previous episodes.Listener Challenge: Pay attention to your body this week—are you experiencing any signs of overtraining? If so, prioritize rest, focus on improving your sleep, and incorporate light movement or active recovery days.
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode, we dive deep into the impact of social media on fitness goals and how to stay true to your own journey. With so many fitness influencers and highlight reels filling our feeds, it’s easy to fall into the comparison trap or feel pressured to follow trends that don’t align with your personal goals. Today, we’ll explore strategies to help you focus on what really matters—your own progress, body, and well-being.
Key Takeaways:
The Social Media Effect: How social media can create unrealistic expectations in fitness and lead to comparison.Staying Authentic: Why your fitness journey is unique, and the importance of setting personal goals that align with your lifestyle.Curating Your Feed: How to unfollow accounts that don’t serve you and create a positive, motivating social media space.Setting Boundaries: The power of taking social media breaks and practicing mindfulness when using it.Listener Challenge: This week, take a look at your social media feed. Are there accounts that make you feel pressured or inadequate? Start curating your feed by unfollowing or muting those accounts and filling it with content that aligns with your personal goals.
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode of Show Up With Betina, I dive into a topic that’s close to my heart: how to balance running a business, raising a family, and maintaining your wellness. As someone who left my full-time job at Apple to focus on building my own business, I know firsthand how overwhelming it can be to juggle all of these roles. But it’s absolutely possible to make it work with the right mindset, strategies, and small, consistent habits.
Key Takeaways:
Why I Left My Full-Time Job – I share the personal story behind my decision to leave Apple and how this choice allowed my husband Nic and me to live the life we envisioned, balancing our business and family priorities.The Common Struggles of Entrepreneurial Moms – From guilt to overwhelm, I talk about the pressures that many moms face when trying to "do it all" and how self-care often falls to the bottom of the list. Check out my blog for simple self-care tips for busy moms!Why Prioritizing Yourself is Not Selfish – Taking time for yourself is crucial not only for your mental and physical health but also for your ability to show up fully for your business and family. I’ll explain how self-care strengthens every area of your life.Small Habits, Big Changes – I share practical tips for starting small when it comes to wellness. Whether it's a 10-minute workout during nap time or a quick stretch while your kids eat breakfast, these small changes can lead to big results over time.Integrating Wellness into Your Business Routine – Learn how to seamlessly incorporate wellness into your daily work life. From movement breaks during meetings to healthy snacks, I discuss strategies that can keep you energized and focused.A Special Resource for Busy Moms – BGTV is the perfect solution for entrepreneurial moms who want to stay active but don’t have time to plan. I talk about how BGTV’s follow-along workouts and supportive community make it easy to prioritize your fitness without the guesswork.Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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In this episode of Show Up with Betina, we’re diving into the secrets of how to get the best sleep and why it’s crucial for your overall health. From keeping your sleep environment cool and dark to incorporating exercise into your daily routine, we’ll cover practical tips that you can start applying tonight. We’ll also explore the benefits of mouth taping, how digestion and hydration affect sleep quality, and the power of a consistent bedtime routine. If you’ve ever struggled with falling asleep or staying asleep, this episode is for you!
Key Takeaways:
Create a Cool & Dark Sleep Environment: Why regulating temperature and reducing light exposure helps improve sleep quality.Exercise for Better Sleep: How movement throughout the day leads to deeper, more restful sleep.Mouth Taping: What it is, how it promotes better breathing, and why it can enhance your sleep.Digestion & Hydration Before Bed: Why timing your meals and staying properly hydrated (with a touch on magnesium) can support optimal sleep.Sleep Consistency: The power of having a regular sleep schedule and how it can transform your energy levels.Products Mentioned:
Sound Machine
Gentle Mouth Tape
Book About Breathing: Oxygen Advantage
How I Track My Sleep : Oura Ring
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Whether you've just come back from a trip, taken some time off, or simply fallen out of your usual rhythm, getting back on track can feel overwhelming. In today’s episode, Betina shares her favorite, simple ways to reset your routine and feel your best again—without the guilt or stress. From small daily habits to practical tips on movement, sleep, and nutrition, this episode will leave you feeling motivated and ready to embrace your comeback.
Key Takeaways:
Start Small: Focus on one habit at a time to ease back into your routine—whether it’s a quick morning stretch or an evening wind-down.Hydrate & Nourish: Betina’s simple strategies for staying hydrated and getting back to balanced, nourishing meals after a break.Prioritize Sleep: Reset your sleep schedule with these easy-to-follow tips for winding down and getting quality rest.Move Gently: Ease back into fitness with gentle, low-impact movement like walking, yoga, or stretching.Plan, but Stay Flexible: Create a loose plan for the week that includes space for self-care, fitness, and family time—while leaving room for flexibility.Mindset Shift: Learn how to let go of guilt and see breaks as an important part of your wellness journey.Recovery Day: Dedicate a day to organizing, cleaning, and resetting your environment to help you feel mentally and physically prepared to jump back into your routine.Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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What You’ll Learn:
Why eating too little (especially below 1500 calories) can slow down your metabolism and affect your progress.How the "treat yourself" mindset might be sabotaging your results—and what you can do to stay balanced.The truth about supplements: why obsessing over them won’t get you where you want to be, and what to focus on instead.Whether you're just starting your fitness journey or looking to fine-tune your nutrition, this episode will help you stay on track and avoid these common mistakes.
Key Takeaways:
Fuel your body, don’t starve it: Tracking calories can help with awareness, but it's about the quality of those calories too.Moderation is key: Occasional indulgences are okay, but prioritize fiber-rich veggies and reduce sugar and alcohol.Focus on real food first: Supplements are great, but the basics of good nutrition come from eating whole, unprocessed foods.Tune in for tips and insights that will help you reach your fitness goals while nourishing your body the right way!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Any comments, questions, or requests, please e-mail the team at [email protected]
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In this episode of Show Up with Betina, I’m diving into the essential tips you need to start your fitness journey on the right foot. Whether you’re new to working out or getting back into it after some time off, these practical and actionable tips will help set you up for success. I’ll be sharing the strategies that have helped me and countless others build a sustainable fitness routine that works for real life—no matter how busy things get.
From setting realistic goals to finding the right motivation, I’ll give you the tools to stay consistent, avoid common mistakes, and most importantly, enjoy the process. Fitness doesn’t have to be overwhelming, and I’m here to show you how small steps can lead to big changes over time.
Key Takeaways:
How to set achievable fitness goals that keep you motivated.Why consistency matters more than perfection.The importance of strength training for overall health and wellness.Simple ways to build fitness into your daily routine—even when you’re short on time.Tips for staying motivated on days when you just don’t feel like it.Let’s make this fitness journey one that feels empowering and doable, so you can show up for yourself every day. Tune in, and let’s get started!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Any comments, questions, or requests, please e-mail the team at [email protected]
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In this debut episode of Show Up with Betina, I’m excited to share my personal journey with you. I’ll take you back to a time when health and wellness weren’t even on my radar—when I was playing in a top 40 cover band and living a lifestyle that left me feeling anything but healthy. I’ll talk about the moment that changed everything for me and set me on the path to becoming the strongest and healthiest version of myself in my late 30s.
As a Nike Global Trainer and a mom, I’m passionate about helping other women discover the power of strength training to transform their lives. My hope is that by sharing my story, I can inspire you to take that first step toward a healthier, stronger you.
Key Takeaways:
The turning point that made me take health and wellness seriously.How I fell in love with strength training and why it’s become a cornerstone of my fitness journey.The challenges I faced in transitioning from music to fitness—and why it was worth it.My passion for helping women embrace strength training and change their lives.Practical tips for starting your own fitness journey, no matter where you’re at.I’m so glad you’re here, and I can’t wait for you to hear my story. Let’s show up for ourselves together!
Join BGTV FREE for 15 Days! Access over 150+ workouts, meditations, and direct access to and coaching from me!
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Any comments, questions, or requests, please e-mail the team at [email protected]
