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# ReBld Co. Health & Nutrition Blog

Insights, research and tips in the world of health & nutrition coaching

## Sitemaps

- [XML Sitemap](https://rebld.me/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://rebld.me/blog/) - This is blog page placeholder. Anything you enter here will not appear in the front end, except for search results pages.
- [Stop Saying Tomorrow: Start the 5-Day Healthy Kickstart Now](https://rebld.me/stop-saying-tomorrow-start-the-5-day-healthy-kickstart-now/) - Want to join us for our email series? Get started here: 5-Day Balanced Kickstart. Tired of being the tired one? The one saying "I'll start tomorrow" or "Now just isn't the right time"...again. That's why I created the 5-Day Balanced Kickstart series. It's a basic 5 day routine to get you started on discovering and
- [The Power of Hydration: 3 Ways to Overcome "Not More Water"](https://rebld.me/the-power-of-hydration-3-ways-to-overcome-not-more-water/) - Embracing the power of hydration can transform afternoon coffee drinkers into hydration enthusiasts. By infusing fun and trendy elements like the iconic Stanley water cup and fruit infusion bottles, we can triumph over our aversion to water and savor the refreshing journey to a healthier, revitalized version of ourselves.
- [Conquering the Balancing Act: 3 Ways to Master Healthy Habits](https://rebld.me/conquering-the-balancing-act-3-ways-to-master-healthy-habits/) - Discover effective strategies to seamlessly integrate healthy lifestyle habits into packed schedules. Streamline meal planning, embrace efficient workouts, and prioritize self-care to strike a balance between work and wellness, ensuring optimal health and well-being.
- [Stronger, Fitter, Faster: Get Better as You Get Older...Starting at 30](https://rebld.me/stonger-fitter-faster-get-better-as-you-get-older/) - Feeling the tick-tock of time? We often start joking as young as 30! But guess what? You can be proactive in getting fitter and healthier each year.
- [Get Fit, Feel Great: How to Overcome the Odds and Stick to Your Plan](https://rebld.me/get-fit-feel-great-how-to-overcome-the-odds-and-stick-to-your-plan/) - Struggling to stick to your fitness routine? You're not alone. Shocking statistics show that 80% of gym members who joined in January quit within five months. But why?
- [5 Simple Steps to do Today to Improve Your Health](https://rebld.me/5-simple-steps-to-do-today-to-improve-your-health/) - Have you been saying you’re going to prioritize your health for a few weeks (or months…or years) now? It's extremely common to feel overwhelmed by the sheer amount of information out there about diet and exercise that prevent you from even starting.
- [#MotivationMonday Won’t Get You Results](https://rebld.me/motivationmonday-wont-get-you-results/) - What if I told you #MotivationMonday was dead? Throw motivation out the door. It’s not what gets us results or helps us hit goals.
- [Hello Boobs…A Sports Bra Review](https://rebld.me/hello-boobsa-sports-bra-review/) - Oh hello boobs? Who are you? I think it’s nice to meet you…but I’m not sure. Let’s get into some of the elements of a good sports bra and my faves for pregnancy & postpartum.
- [Boobs in the Boardroom](https://rebld.me/boobs-in-the-boardroom/) - Let's do this. Boobs in the boardroom…and the breastmilk bags, pump parts and all the things.
- [Hi! An introduction…](https://rebld.me/an-introduction/) - Hi, I’m Leigh! 👋Mother of two. Avid runner, skier and kiteboarder. Successful executive in health-tech. A lover of integrating hobbies, career, mom life and big running goals.
- [Hydration…how much?!](https://rebld.me/hydrationhow-much/) - How much…60, 100, 130 oz of water!?Hydration is extremely important while pregnant and breastfeeding. Cutting through the complexity, recommendations can be combined, leads to a much simpler guideline: Drink half you body weight in water, then adjust based on feedback, thirst and activity, starting at 8 - 16 ounces per 30 minutes of exercise. Let’s talk about how to do that…
- [Resiliency & Positivity: Beat Negative Self-talk](https://rebld.me/resilience-amp-positivity-tools-to-beat-negative-self-talk/) - That dreaded “step back” in recovery or training. We feel like we hit a wall and may have even made things worse. Doubt climbs in - am I wasting my time, is this goal too ambitious, are those days behind me, have I already peaked? The negative self-talk spirals.
- [Modify What? Why? Exercise & Pregnancy [Infographic]](https://rebld.me/exercise-considerations-pregnanc-infographic/) - [Infographic] — “Things feel different.” “I can’t believe this is hard.” “This is way too easy.” - all comments that are common to hear in pregnancy. During pregnancy, many changes occur that are both common and normal, physical and emotional. This infographic will cover the common feelings and changes, as well as primary reasons to make modifications throughout pregnancy.
- [Did that skipped workout get you off track?](https://rebld.me/did-that-skipped-workout-get-you-off-track/) - You started strong in your program, then you missed one day, maybe another, and then it felt like it had been weeks since you were consistent. Did that skipped workout get you off track? What if you had tools to get you back on track after that first skipped workout?
- [Recipe: Parmesan Thyme Crackers](https://rebld.me/parmesan-thyme-crackers/) - Tasty cheesy crackers. Combine with some protein for a perfect snack!
- [How Pregnancy Changed My Mindset [Athlete Story]](https://rebld.me/athlete-story-how-pregnancy-changed-my-mindset/) - The last run of my pregnancy took place at 38 weeks and 1 day, my son being born four days later. My average pace was a twelve minute mile, which propelled me four miles miles to the farmers market, where I gorged on peaches before shuffling home-my geriatric dog in tow. Nine months previous, I would have been disgusted with this run…
- [The Postpartum Journey: Mistakes, Successes and My Team [Athlete Story]](https://rebld.me/athlete-story-returning-to-running-postpartum-mistakes-successes-and-my-team/) - Personally, I found the return to training much more challenging than exercising while pregnant. Sleep deprivation, low energy, excess weight, and wanting to spend all of my free time snuggling with my new little creature.
- [It’s all about the mindset: 3 Ways to Embrace Pregnant & Postpartum Training](https://rebld.me/its-all-about-the-mindset-3-ways-to-embrace-pregnant-amp-postpartum-training/) - If you're a runner or athlete, navigating what’s too much, what’s too little, how you exercise while pregnant and return to exercise after baby can be extremely confusing. In this article and podcast, we talk about all the things. Take a read or listen for personal experience, modifications, what’s too much, what’s too little.
- [Transforming Primary Care: The Power of Health Coach Collaboration](https://rebld.me/transforming-primary-care-the-power-of-health-coach-collaboration/) - A physician - health coach collaboration can be a powerful tool to provide better care, support and experience for patients, while allowing primary care to continue to innovate.

## Pages

- [Home (OLD)](https://rebld.me/home-old/) - Embrace mom. Keep athlete.Helping moms (& moms-to-be) embrace their natural state of badass with holistic health & fitness coaching & executive mentorship. Work together Helping executive moms (& moms-to-be) embrace their natural state of badass.ReBld pairs executive mentorship & holistic health to build the next generation of female leaders that embrace their role as mom,
- [Home](https://rebld.me/home/) - Embrace mom. Keep badass.Helping moms (& moms-to-be) embrace their natural state of badass with holistic health & fitness coaching & executive mentorship. Work together Hi, I’m Leigh!Mother of two. Avid runner, skier and kiteboarder.Successful executive in health-tech. A lover of integrating hobbies, career, mom life and big running goals.My goal is to help to
- [About (Copy)](https://rebld.me/about-copy/) - It’s great to meet you Now you’re here. Now you’re ready.Let’s Build You a New System.You’re ready, but your old tools don’t work - that’s what’s different. You need a new approach that will allow you to build that freedom to feel like yourself. To feel successful. To actually find the balance you want -
- [Bold & Badass](https://rebld.me/bold-badass/) - BOLD & BADASSHelping modern working moms (& moms-to-be) embrace their natural state of badass through food, fitness & fulfillment. APPLY HERE Embrace your badass. May be easier said than done. For the mom or mom-to-be that may feel like they are doing the right things or doesn’t know what those things are. You want to
- [BOUNDLESS](https://rebld.me/boundless/) - BOUNDLESS | Masterclass ReplayEmbrace badass. Embrace mom. For the mom or mom-to-be that has that itch to do more. To feel like them. To unleash their inner badass. We discuss:The importance of integrating your passions & commitments with your new role as momThe research & relationship between health & fitness and your other goals and
- [Mini Sessions](https://rebld.me/mini-sessions/) - Free Mini SessionsMini sessions are a great way to learn more about what coaching looks like, in real practice. These 30 minute mini sessions are conducted via Google Meet. We use the time to get an understanding of where you are, right now, for nutrition, coaching or in defining your goals. Nutrition Assessment
- [Free Resources](https://rebld.me/free-resources/) - FREE RESOURCES FOR DOWNLOAD Exercise Resources Free exercise programs for pregnancy and returning to exercise postpartum. Each program is designed to take 3 - 4 hours per week with each workout less than 1 hour. Repeat the program for 2 - 4 weeks. Enjoy! Nutrition Resources Free nutrition resources to support meal planning throughout
- [Apply for Coaching](https://rebld.me/apply-for-coaching/) - Apply for Coaching Coaching Application
- [1:1 Coaching](https://rebld.me/coaching/) - 1:1 Coaching athlete. mom. badass.For women that love being a mom, but don’t want to lose their badass. ReImagine. ReVive. ReBuild. A trimester length at a time. The 12 week program builds nutrition, lifestyle and fitness habits to help you hit your big goals. ReImagine | Mindset Mindset, perspective, goals, growth. Navigate the many changes
- [Get Started with Coaching](https://rebld.me/get-started/) - Get started with coaching. Get Started with Coaching Apply for Coaching! Ready to jump in. Apply now. Interested, but not quite ready to apply, book a “Meet & Greet” call, completely free, no commitments. Book a Meet & Greet call Send a message Contact form Name * First Name Last Name Email * Phone (###)
- [Contact](https://rebld.me/contact/) - Work with meIf you have any questions or comments, please contact us via email or phone. Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Emailhello@example.comPhone+1 (555) 555-5555 Cultivate your happiness today.Choose a journey
- [Services](https://rebld.me/services/) - Coaching | athlete & mom.For women that love being a mom, but don’t want to lose their athlete. ReImagine | Mindset Mindset, perspective, goals, growth. Navigate the many changes that occur through pregnancy to embrace the new world of working mom. ReVive | Nutrition Nutrition habits and needs to fit your current season of life
- [About You & Me](https://rebld.me/about/) - It’s great to meet you About Me.I started ReBld during my second maternity leave. I initially started with nutrition & fitness because during my two pregnancies, I struggled to find information that discussed fitness and nutrition for women who were athletes. Common guidelines were vague, and postpartum was even worse. I wasn’t the only one
- [Free Resources (squarespace forms)](https://rebld.me/free-resources-squarespace/) - Free Exercise ResourcesFree exercise programs for pregnancy and returning to exercise postpartum. Each program is designed to take 3 - 4 hours per week and be repeated for 2 - 4 weeks. Enjoy! Pregnancy Workout Program Prenatal Workout Name * First Name Last Name Email * Thank you! Download your programs here: Pregnancy Workout
- [ReBld Coaching Links](https://rebld.me/rebld-coaching-links/) - Apply for Coaching Cohort Mentorship Round 1 Waitlist! [Free Resources] Workouts & Nutrition Planning
- [Resource Downloads](https://rebld.me/resource-downloads/) - Free Exercise ResourcesFree exercise programs for pregnancy and returning to exercise postpartum. Each program is designed to take 3 - 4 hours per week and be repeated for 2 - 4 weeks. Enjoy! Download Pregnancy Workout Program Download Postpartum Workout Program Free Nutrition Resources Download Meal Planning Resources Free nutrition resources to support
- [Sample Page](https://rebld.me/sample-page/) - This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger

## Categories

- [Exercise](https://rebld.me/category/exercise/) - Ideas, inspiration and what’s new for exercise & movement
- [Nutrition](https://rebld.me/category/nutrition/) - Ideas, inspiration & recent happenings in the world of nutrition.
- [Health Coaching](https://rebld.me/category/health-coaching/) - Read about what’s going on in the world of health coaching.
- [Working with Physicians](https://rebld.me/category/working-with-physicians/) - Learn more about health coaches working with physicians.
- [Lifestyle](https://rebld.me/category/lifestyle/) - Finding the balance of work, every day life and a healthy lifestyle.
- [Pregnancy & Postpartum](https://rebld.me/category/pregnancy-postpartum/) - All things pregnancy and postpartum – mindset, gear, exercise & nutrition.
- [Fitness](https://rebld.me/category/fitness/)

## Tags

- [Health Coaches Partner with Primary Care](https://rebld.me/tag/health-coaches-partner-with-primary-care/)