Show Up with Betina

Parents, this one’s for you! In the season finale, Betina Gozo keeps it real as she shares the incredible home birth story of her third baby, Makoa Felix, born nine days early on New Year’s Eve. From nesting parties and last-minute prep to the peaceful yet intense moments of labor, Betina gives you a front-row seat to her most empowering birth experience yet. She also reflects on the lessons learn...

Welcome back to Show Up With Betina ! In Episode 23, Betina dives into the important topic of teaching kids body confidence. Drawing from her own experiences as a mom, Betina shares how parents and caregivers can model positive habits, foster healthy attitudes toward body image, and counteract the negative influences of media and societal pressure. Key discussion points include: The impact of pare...

This week, Betina dives into the power of showing up—because it’s not about perfection, it’s about progress. Discover how small, consistent actions can build momentum in your fitness, relationships, and mindset. Betina shares real-life stories and practical tips to help you overcome excuses and start showing up for yourself today. Why Listen? Actionable Habits : Learn how to start small and stay c...

In this episode of Show Up with Betina , host Betina Gozo Shimonek tackles the common misconception about muscle tightness and reveals how strength training can be the solution. Learn why tight muscles are often weak muscles, how to improve range of motion through strength, and why stretching alone isn’t enough. Betina also shares practical tips for integrating strength training into your routine,...

In this episode, Betina breaks down why finding your fitness community is a total game-changer. Think accountability buddies, good vibes, and the kind of energy that gets you hyped to hit the gym (or your living room mat). She shares personal stories, tips to find your fit fam IRL or online, and how creating a vibe-y, supportive space—like her BGTV fam—can boost your consistency and results. If yo...

Are you ready to feel confident and in control of your birth experience? Whether you're a first-time mom or welcoming baby number three, this episode is your ultimate guide to advocating for yourself during labor and delivery. From understanding the differences between OBGYNs and midwives to building a supportive birth team, Betina shares personal insights, actionable tips, and empowering advice t...

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...

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 explore...

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 br...

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...

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 w...

  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....

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, dis...

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 wor...

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 Happen The science behind plateaus:...

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 challenge...

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 repa...

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 prog...

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, st...

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...

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...

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 journ...

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 wor...

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 hea...