In this episode of the Moms of the Lou podcast, Rebekah sits down with Katy Ferguson, a St. Louis mom and founder of Strong as a Mother. Katy discusses her journey of empowering women through fitness and nutrition. She also emphasizes the importance of proper form and technique in her local fitness group, Strong Her Everyday, and offers nutrition coaching. She also launched an online fitness program called Build and hosts fitness retreats. Katy shares her personal experience with ADHD, navigating her diagnosis in her 20s, and how medication has helped her manage her symptoms, improving her focus and productivity as a mom and business owner. To learn more about Katy’s experience with ADHD in Motherhood, check out Part One and Part Two of her blog posts on St. Louis Mom.

We are so grateful to Bite Sized Wellness for partnering with us in this episode. Ready for stress-free mealtimes? Visit BiteSizedWellness.com to get started and mention ST LOUIS MOM for 15% off any service.

Katy is on a mission to squash every fitness and nutrition myth out there! As a certified nutrition coach and personal trainer, she believes in the power of fueling your body to thrive in the busyness of motherhood. Katy is a St. Louis native and a former Kindergarten teacher. Her love of fitness and nutrition runs deep – she has been in the fitness industry as an athlete for 10+ years and has owned a women’s only fitness business since 2018. As a busy mom of two littles (ages 4 & 6), she understands the struggle to find balance in life: workouts, nutrition, motherhood, relationships, social connections, and inner peace. “Let’s face it, results come from actions, not intentions. And I LOVE helping women find balance in this.” REAL change with nutrition and fitness happens when you ditch the all-or-nothing mindset. A great week for her would include: an early morning workout, a steaming hot shower, dark chocolate sea salt caramels, kisses & snuggles from her littles, a good burger, being outside, doing aerial silks, day dates with her husband, lifting weights, hiking, lazy evenings in front of the TV. Connect with Katy via Instagram : @strong.as.a.mother.stl

We hope you enjoyed this podcast episode! To learn more about Moms of the Lou you can go to stlouismom.com or follow us on Instagram and Facebook. You can listen to the podcast on Apple Podcast and Spotify. And don’t forget to rate and review so more people can tune in!

This episode was produced by the St. Louis Mom. It was recorded and edited by Half Coast Studios in St. Louis, Missouri. Music composed by Trina Harger.

Rebekah Coste welcomes Sara Lesire, a St. Louis mom and content creator behind Midwest Nomad Family, to the Moms of the Lou podcast! Sara shares her journey from rural Illinois to St. Louis, her transition from hiking for fun to documenting local adventures, and the growth of her family's content creation business. She highlights popular local spots like the City Museum, Forest Park, and Tower Grove Park, and discusses the shift from photo-based content to storytelling through reels on Instagram. Sara emphasizes the importance of starting small with outdoor activities and offers advice for families looking to explore more. To find more places to explore outside the St. Louis area, check out https://midwestnomads.com/!

We are so grateful to Chelsey Huff Design for sponsoring this episode. Chelsea creates beautifully custom printed designs that bring your vision to life without the stress. Plus, as a St Louis mom listener, enjoy 10% off your order with code STLMOMS at checkout! Chelsea Huff Design, where every detail tells your story.

Sara is a mom of two who has lived in the St. Louis area for over 30 years. While she continues to work part-time as a civil engineer, she uses her love for travel, adventure, and the outdoors to help other families explore through her blog and social media accounts. Sara shares family-friendly attractions, hikes, parks, and day trips around the St. Louis area and beyond. She loves writing family-friendly hiking and travel guides so that other families know what to expect. Her goal is to show that you don't have to spend a lot of money or travel far to find a new adventure.

Favorite Parks with Playgrounds: Forest Park, Brentwood Park, Indian Camp Creek, O'Day Park, Wildwood Community Park, Watson Trail Park, Vago Park, Jake's Field of Dreams, Schranz Park, Turtle Park

Great Family Hikes or Walks: Forest Park, Tower Grove, Powder Valley Conservation Center, Castlewood State Park, Pickle Springs, The Nature Institute (Olin Preserve), Kress Farm Garden Preserve, Rockwoods Reservation, Elephant Rocks, Hughes Mountain

We hope you enjoyed this podcast episode! To learn more about Moms of the Lou you can go to stlouismom.com or follow us on Instagram and Facebook. You can listen to the podcast on Apple Podcast and Spotify. And don’t forget to rate and review so more people can tune in!

This episode was produced by the St. Louis Mom. It was recorded and edited by Half Coast Studios in St. Louis, Missouri. Music composed by Trina Harger.

In this episode of the “Moms of the Lou” podcast, Rebekah Coste chats all about food, fitness, & fun with Natalie Kalmar, who discusses her journey from New York to St. Louis and her transition from a corporate job to a fitness and food blogger. Natalie shares her experiences of motherhood in New York and St. Louis, her favorite family-friendly activities and restaurants, and her passion for group fitness. She also highlights her fitness events guide, which includes free and low-cost classes on fitnessfoodiestl.com. She shares her love of Gooey Butter cake, and tells us which bakery makes her favorite! Natalie also worked on St. Louis Mom’s Guide to Health & Wellness, which highlights so many wonderful gyms in St. Louis.

We are so grateful to Legacy Physical Therapy for sponsoring this episode. Call 636-225-3649 for a FREE pelvic health discovery session and speak with a pelvic floor expert today. Because moms deserve to feel strong, healthy, and pain-free at every stage of life!

Natalie Kalmar was born and raised in St Louis, but then took a 17 year hiatus –attending college in New Orleans and then building her career and starting her family in New York City. Natalie has always been a St. Louis girl at heart and is thrilled to be home in the LOU and raising her family. Natalie lives in Chesterfield, MO and is a wife & mom to 3 children, including 5 year old boy/girl twins and a 7 year old son. After working in the Skincare & Cosmetics Industry for 17 years, Natalie has spent the last 1.5 years focused on her family, home and community. She is thrilled to be a part of St Louis Mom and contribute to their mission of helping women navigate motherhood. In her free time, Natalie loves to break-a-sweat at various group fitness studios across St Louis and indulge in the local restaurant scene. If you like to eat-out and work-out, follow Natalie’s blog www.fitnessfoodiestl.com or on IG @fitnessfoodiestl.

We hope you enjoyed this podcast episode! To learn more about Moms of the Lou you can go to stlouismom.com or follow us on Instagram and Facebook. You can listen to the podcast on Apple Podcast and Spotify. And don’t forget to rate and review so more people can tune in!

This episode was produced by the St. Louis Mom. It was recorded and edited by Half Coast Studios in St. Louis, Missouri. Music composed by Trina Harger.