Understanding the parasympathetic nervous system transformed how I view stress and Wellness. God designed our bodies with built-in systems: the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”). Chronic stress keeps us stuck in survival mode, but simple Routines can help us Destress and heal. Slow breathing, gentle Exercise, screen-free bedtime habits, gratitude, and mindful meals support digestion, sleep, and emotional balance. Prioritizing eating well—perhaps through a simple Meal Plan with Mediterranean diet recipes—helps steward our health. With small habits and intentional Time Blocking, we can build resilience and care for our bodies with purpose and peace.

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Friend, I want to invite you into something different.

I invite you into Self Care Reset Coaching — a simple, personalized coaching experience designed specifically for busy Christian moms in their 40s who want to feel healthy, disciplined, and at peace again without adding more pressure to their already busy lives.

You don’t need another diet.

You don’t need another thing to feel like a chore on your never ending to-do list.

And that’s exactly what we do together.  So head over to https://susanro.com/coaching to get started.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

Laura Hargrave comes in as our guest today to share her expertise and knowledge about everything to do with Metabolic Health.  She has a wealth of knowledge about this area and I hope that you grab a notebook and pen to learn all the simple ways to steward our body and to work smarter and not harder, all while glorifying God!  

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Ways to connect with Laura Hargrave:

Health in Faith. www.HealthinFaith.com

Email: [email protected] 

Get 10% off when you use the coupon code: SUSAN  for the group coaching offer:

6 mo. Group Coaching

Freebie link:  4 Step Metabolic Health Guide for Christians - www.HealthinFaith.com/guide 

Friend, have you ever reached the end of the day and thought, “Why is it so hard for me to take care of myself?”

I’ve been there.

I remember wanting to eat healthier, move my body, and feel strong again — but feeling completely undisciplined. I’d tell myself I’d start tomorrow… and then tomorrow came with practices, laundry, exhaustion, and taking care of all the to-do’s.

I wasn’t lazy.

And the longer I ignored my health, the louder the stress, fatigue, and frustration became — physically, mentally, and spiritually.

…Until I started a momentum to my self care that started with one small habit.  Friend, I want you to experience that small win and to get your own momentum to your self care because it matters to your family and for you to do all God has for you on this side of heaven.  

So come over to https://susanro.com/coaching to see if this might be the answer you have been praying for.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

I’m a devoted reader who loves Scripture daily and growth-focused books like The 12 Week Year. This episode explores using 12-week cycles to create focus, urgency, and execution in life goals.  I’m applying it to three areas: gardening in the South (growing potatoes, tomatoes, herbs), optimizing Wellness through Exercise, strength training, and eating well with Mediterranean diet recipes and a simple Meal Plan, and building consistent podcast connection. With clear goals, lead habits, Time Blocking, weekly scoring (80–85%), and reflection, this framework builds sustainable Routines, helps you Destress, and turns intention into consistent action.

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Freebie 12 Week planner:

https://susanro.com

https://susanro.myflodesk.com/planner

Friend, I know there’s a quiet fear underneath all of this.

The fear that “I should have figured this out by now.”

But hear me clearly: nothing is wrong with you.

You’re in a full, demanding season — and God never intended for you to neglect yourself to serve everyone else. Your body, your health, and your peace matter.

If you’re feeling that nudge — that still small voice saying, “It’s time to take care of you” — I want you to listen to it.

Go book your call.

You don’t need to be perfect.

So head over to https://susanro.com/coaching  to begin your journey.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

Raising kids made our family rethink sugar and shift toward eating well as a lifestyle, not a battle.  Reducing added sugar improves blood sugar control, lowers inflammation, and supports healthy appetite regulation.  Instead of relying on sugar substitutes, the Mediterranean diet emphasizes retraining the palate—prioritizing fruit, minimally processed foods, and occasional natural sweeteners like honey or dates. Pair sweets with protein and fiber, and focus on simple swaps that support eating well. Small, consistent changes in your Meal Plan and daily Routines—along with Exercise, ways to Destress, and Time Blocking—promote lasting Wellness. Explore Mediterranean diet recipes and build sustainable habits that bless your health and family.

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Here’s what working with me actually looks like:

When you book a call, we sit down together one-on-one and:

You’ll walk away with clarity, confidence, and a plan you can actually follow — 

No overwhelm.

No guessing.

No piecing things together from Google, Pinterest or Instagram.

Just support, structure, and steady progress.

If that sounds like something you want, head over to susanro.com/coaching to get started.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

After years of strict diets, food sensitivities, and unsustainable meal plans, I pivoted to eating well through a flexible, family-friendly Mediterranean approach. Focusing on whole foods, healthy fats, simple Mediterranean Diet recipes, and avoiding triggers transformed my health and simplified life. This lifestyle emphasizes quality, variety, and consistency—not restriction—while fitting busy schedules through shortcuts and simple plates, the Mediterranean Diet became a sustainable path to better energy, balance, and long-term wellness that works with my daily routines.

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

I know you, Friend.

I know you’re tired of:

You want to feel physically strong, mentally calm, and spiritually grounded — not constantly behind and overwhelmed.

That’s why this coaching doesn’t just focus on food or exercise — it focuses on structure, discipline, and sustainable habits that support your whole life.  Come over to susanro.com/coaching to get started.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Paying attention to your gifts, interests, and passions and then investing time into nurturing these is so important to your self-care.  In today’s episode, Cecelia Curtis will share her amazing journey of God leading in her life, God’s timing, the opportunities of growth and mindset changes, and moving past fear that affects every one of us.  As moms and wives, we are making a generational impact where God has us.  

Episode 8: Cecelia Curtis Interview

https://suroselfcareforbusymoms.podbean.com/e/cecelia-curtis-interview/

Ways to connect with Cecelia Curtis:

Podcast: The Heart of Friendship

Website: www.ceceliacurtis.com

Facebook: facebook.com/womenfriendshipcommunity

IG: @thefriendshiptourpodcast

ADA'S TEA CUP

Tea Company Website: www.adasteacup.com

Facebook: facebook.com/adasteacup

IG: @adasteacup

Self-Care Reset Coaching….If you’re thinking, “This sounds great… but I don’t have time,” let me stop you right there.

This coaching is designed to make healthy living simpler — not harder.

✔ No complicated meal plans

We focus on Lifestyle routines such as:

This isn’t about doing more — it’s about doing what actually matters, consistently.

If this resonates with you, come over to susanro.com/coaching to get started on your healthy life one simple habit at a time.

Next Steps:

Step 1: Follow me on Instagram @susanro.leadership

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy working mom!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Align your leadership to Christ so that you can do all that God has for you on this side of heaven because it matters to our families and for future generations to come.  

God bless!

Xo Susan

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Are you finding yourself in a fitness rut and bored?  Do you want inspiration to try something fun?

Recess joy—tetherball, swings, and trampoline fun—reminds us how freeing movement can feel. Rebounding (mini-trampoline jumping) is a low-impact, joint-friendly Exercise that supports lymphatic health, balance, and core strength—all in just 10–20 minutes. It’s simple, energizing, and a great way to Destress, especially for busy moms who struggle with long workouts. Pair short movement sessions with healthy Routines, eating well, and simple Meal Plan strategies like Mediterranean diet recipes to support overall Wellness. Try jumping to one favorite song and use Time Blocking to stay consistent. Small, joyful steps can create lasting health and generational impact.

Friend, I want to invite you into something different.

I invite you into Self Care Reset Coaching — a simple, personalized coaching experience designed specifically for busy Christian moms in their 40s who want to feel healthy, disciplined, and at peace again without adding more pressure to their already busy lives.

You don’t need another diet.

You don’t need another thing to feel like a chore on your never ending to-do list.

And that’s exactly what we do together.  So head over to susanro.com/coaching to get started.

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

You are in for a treat today!  I am including a short clip of my coaching call where we dive into one small scheduling struggle and find a solution that is actionable and doable.  Don’t dismiss things that seem small in your life, because they do matter and make a huge difference in our daily lives when we address the small things that need adjustments.  If you’re a busy mom struggling with eating well, Mediterranean diet recipes, strength training, stress management, and time management, this coaching call may give you ideas for your gentle re-structure that may be the answer you’ve been praying for.

Friend, have you ever reached the end of the day and thought, “Why is it so hard for me to take care of myself?”

I’ve been there.

I remember wanting to eat healthier, move my body, and feel strong again — but feeling completely undisciplined. I’d tell myself I’d start tomorrow… and then tomorrow came with practices, laundry, exhaustion, and taking care of all the to-do’s.

I wasn’t lazy.

And the longer I ignored my health, the louder the stress, fatigue, and frustration became — physically, mentally, and spiritually.

…Until I started a momentum to my self care that started with one small habit.  Friend, I want you to experience that small win and to get your own momentum to your self care because it matters to your family and for you to do all God has for you on this side of heaven.  

So come over to suroselfcareforbusymoms.com/coaching to see if this might be the answer you have been praying for.

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 5: Book a Call!  HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

Are you looking for another Mediterranean meal idea?   Do you want flexibility and versatility with your meal planning?

Trader Joe’s shawarma chicken once anchored my weekly Meal Plan, teaching me a simple formula: seasoned protein, cooked veggies, rice or bread, and salad. By changing marinades, I can create taco, Mediterranean, or Asian flavors with ease. Recently, I adapted a Greek chicken souvlaki from The Mediterranean Dish—skipping skewers and the grill—and it turned out delicious. The lesson? Find freedom in cooking and focus on flavors. Simple Routines, eating well, and flexible Mediterranean diet recipes support lasting Wellness. Join my free workshop to learn Time Blocking strategies and build a Mediterranean Meal Plan that fits your busy life—and helps you Destress.

Chicken Souvlaki recipe:

https://www.themediterraneandish.com/greek-chicken-souvlaki-recipe-tzatziki/

Hey sweet friend!  Tomorrow is our Live Workshop!!  If your 2025 ended with “I’ll get healthy… next year” one too many times…This is your sign.  I’m hosting a FREE 60-minute live workshop called Meal-Plan Mediterranean: Nourish & Flourish.  This will be on Monday, January 27, 2026 @ 11AM CST

You’ll walk away with:

-Your custom 7-day Mediterranean meal plan (done together LIVE)

-3 dinners planned out for the week with plenty of leftovers for between the days.

-Printable workbook (yours instantly when you register)

No more 5 PM panic. Just calm, healthy, faith-filled dinners.

I will also be giving away a door prize at the event!  Go to suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!  

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 5: Book a Call! HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

I started using the collagen from here 👇…and am LOVING it!!!  Check it out!!

https://us.shaklee.com/en_US/suroselfcare/storefront

*I get a small commission when you purchase.  Thank you!!!! 

What do you believe rest looks like for you?  Do you have a deep seated desire for rest?

In this episode, I’ll discuss 3 types of rest in the Bible and discuss what resting looks like for each rest type. 

Rest in Scripture goes deeper than stopping activity. Believer’s rest is salvation—trusting Jesus’ finished work, not religious effort. Sabbath rest is a weekly rhythm God designed for renewal, not rigid rules, supporting stress management, time management, and physical restoration. Abiding rest is living daily in God’s presence—security, peace, and freedom from anxiety. Together, these rests fuel holistic self-care: spiritual peace, emotional stability, and wise daily practices like eating well, Mediterranean diet recipes, and intentional routines with time blocking and exercise that support a healthy, God-centered life.

Scripture referenced: 

Hebrews 4:1-3 , ‭‭Matthew‬ ‭11‬:‭28‬, Ephesians 2:8 , Ephesians 1:4, 2 Timothy 1:9, Hebrews 4:10, Exodus 34:21,  Colossians 2:16, Mark 2:27, Psalm 91:1

SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 

Or on our website: susanro.com

Friend, I invite you to join me in my Meal-Plan Mediterranean: Nourish and Flourish Workshop on Tuesday, January 27, 2026 at 11 AM CST for one hour.  We will go step by step into the basic elements that you can prepare ahead of time so that you can make any night of the week a Mediterranean Night!  I will also be giving away a door prize at the event!  The link is  https://suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!  

You don’t have to figure this out alone, mama.

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: susanro.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan