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Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required!

Topics discussed today:

1.  Understanding Your Motivation 

2. The Power of Starting Small

3. Tips for Setting Up Your Space 

4.  Planning for Real Life (aka, things not going to plan!)

5.  Workout Essentials 

6.  Helpful Mindset Shifts

Links Discussed

12-Minute Full Body Workout (YouTube Video)

What 'Lifting Heavy' Really Means for Women Over 40

How to Lift Heavier Without Heavier Weights

Get on the Strong and Vibrant at Home waitlist

Learn more about Strong and Vibrant at Home

Or watch the Strong and Vibrant at Home info video

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Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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This episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity. 

Listen to that first episode here

Topics covered in today's episode:

•  The Cost Reality of Home Weights 
•  Tempo Variations - Slowing Down Movement 
•  Concentric vs Eccentric Motion 
•  Time Under Tension 
•  Range of Motion and Position Changes 
•  Volume Strategies (Supersets) 
•  Creative Alternatives 

Links Discussed:

Get on the waitlist to be notified when Strong and Vibrant is live:

https://www.gracedhealth.com/waitlist

What does “Lifting Heavy” mean for women over 40?

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30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Do you keep hearing "you've got to lift heavy!"?

What does this even mean?

Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health. 

We discuss:

• Defining Lifting Heavy: Relative Effort and RPE Scale
• The OPT Model: A Structured Approach to Strength Training
• Different Types of Resistance Training
• Benefits of Lifting Heavy for Women in Menopause
• Practical Tips for Lifting Heavy
•  Recovery and Adaptation: Listening to Your Body

Episodes Discussed:

Protein series 

Seasons of Strength: Adapt Your Workouts Through Summer and Beyond

How to Protect Your Vulnerable Areas with Strength Training

The Bone Battle No One Is Talking About: How Strength Changes Everything

The resistance bands I use and recommend

Protect Your Four Most Vulnerable Areas (free download)

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

Have a question? Click here.

This is another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics. 

Listen in to hear my thoughts today on: 

1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core?

2.  The Gua Sha Facial Tool ... helpful or just hyped up?

3. An article about Americans and insomnia ...was the data surprising to me in this article about sleep? Do I agree with it?

To hear the first Rant, Rave, and Review episode, listen here:
Rant, Rave, & Review: A Fresh Perspective on Headlines, Social Media Breaks, and the Science of Tiredness

Episode Links

Gua Sha tool for face  

“American Insomnia” by Jennifer Senior/The Atlantic

One hidden piece to helping your chronic pain puzzle - Graced Health episode

Exercise for Lower Back Pain (in Age with Grace and Strength Tips) - YouTube Short

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

Have a question? Click here.

Today's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research. 

There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode, where he dives into lies about our bodies needing to look a certain way in order to be fit and healthy. 

Listen to the original full-length episode with Michael Ulloa:​ The Wellness Industry Has Lost Its Mind. Here's How to Navigate It​ (Season 23 Episode 14)

Michael's Resources:

How To: Fitness Podcast

Recommended Instagram Accounts by Michael: 

​@this.is.mallory​

​@dr_idz​

​@drjengunter​

​@dr.adrian.chavez​

​@dr.andrealove​

​@soheefit​

​@foodsciencebabe​

Connect with Michael:

www.michaelulloa.com

Instagram: @michaelulloapt

Facebook: /michaelulloapt

YouTube: @MichaelUlloa

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Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful!

Listen to the original full-length episode with Marcyline Bailey: ​Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed​ (Season 22 Episode 11)

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GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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This week's featured moment is all about understanding how our body responds to stress and lack of safety. Sherry puts language to the connection between binge eating and imposed food scarcity. She also shares about honoring our health and fitness from a protection and safety mode. If you are coming out of diet culture or negative self talk, this is for you!

To hear more you can listen to the full episode in season 23 episode 8 titled "Your Nervous System on Diet Culture: How to Break Free and Find Peace."

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms.

Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling (Season 23 Episode 16)

Janice’s Resources:

Restore My Soul: Reimagining Self-Care for a Sustainable Life

Online course for ministry leaders

Connect with Janice:

https://janicemcwilliams.com

hormonesoupresource.com

Instagram: @janicemcwilliams

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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In this opening Moment of Grace, Kathi Lipp gently guides us through the ongoing challenge of meal planning and preparation, offering encouragement to care for our body, soul, and mind. Her book Sabbath Soup is a treasure trove of recipes—I’ve truly enjoyed every one I’ve tried. I’m especially looking forward to cooler days so I can make her chicken and black bean soup again. Here is Kathi’s Moment of Grace.

Listen to the original full length episode here: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp

Sabbath Soup

Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats.

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

Have a question? Click here.

This season featured 23 episodes with a mix of solo content (15 episodes) and guest interviews (8 episodes). I covered various aspects of holistic health through a faith-based, diet-culture-free lens, focusing on body, mind, and spirit wellness for women in perimenopause and beyond.

Topics from this past season:

Nutrition

• Episode 4: Ultra Processed Foods, Food Science and Intuitive Eating - Balancing food science with intuitive eating principles
• Episode 11: Nutrition Essentials in Perimenopause and Beyond - Six essential nutrition guidelines with practical strategies
• Episode 22: How to Choose Seafood and Avoid Rare Ciguatera Poisoning - Personal story and seafood safety resources

Fitness

• Episode 9: The Bone Battle - Why strength training is crucial for bone health
• Episode 10: How to Protect Your Vulnerable Areas with Strength Training - Four key areas to focus on with free exercise download
• Episode 17: Should I Wear a Weighted Vest? - Research-based guide on weighted vest benefits and considerations
• Episode 19: Seasons of Strength - Adapting workouts for summer and life changes
• Episode 20: Finding Your Perfect Fit - Comprehensive shoe selection guide

Faith

• Episode 12: Finding God's Wisdom First (with Alexandra Yu) - Holistic healing through faith-based approach

Nervous System & Stress Management

• Episode 8: Your Nervous System on Diet Culture (with Sherry Chabon) - Breaking free from diet culture's impact on nervous system
• Episode 15: Meditation Myths Busted (with Anne Swanson) - Practical meditation tips and misconceptions
• Episode 16: Beyond Barbie Style Self-Care (with Janice McWilliams) - Meaningful self-care for sustainable living

General Wellness

• Episodes 1-2: Eight Questions to Ask Yourself in the New Year
• Episode 3: The Wellness Industry Has Lost Its Mind (with Michael Yeo) - Navigating wellness trends with evidence-based approach
• Episode 5: One Hidden Piece to Helping Your Chronic Pain Puzzle
• Episodes 6-7: Addiction two-part series (with Sarah Pritchard)
• Episode 13: Rant, Rave & Review - Mixed format episode including article on chronic tiredness
• Episode 14: The Maximization and Optimization Myth - Finding balance in wellness culture
• Episode 18: Breaking Free From Expectations (with Stephanie Ravens Craft) - Identity and life transitions
• Episode 21: The Self-Talk Revolution - Improving internal dialogue with grace

What's Next

• July: "Moment of Grace" short episodes featuring guest highlights
• Upcoming: Celebrating 500th episode milestone
• August: New season launch with course offering "Strong and Vibrant at Home"

Sign up for biweekly "Nourishing Notes" newsletter at gracedhealth.com/nourishing-notes

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell