Ever feel like you're trying to do all the things—show up for your people, take care of yourself, live your purpose—but deep down, you’re just tired… or unsure if you're even doing it “right”?

You’re not alone—and this episode is here to remind you that you were never meant to do this alone. 💛

This week on Nourished to Bloom, we’re kicking off our brand-new Summer with the Holy Spirit series with an invitation: Come, Holy Spirit. We’re talking about what it really means to receive the Holy Spirit as your divine helper, guide, and strength—especially in the thick of everyday life and motherhood.

Because let’s be honest: the spiritual journey isn’t always easy. We wrestle with comparison, doubt, fear, food guilt, insecurity… and sometimes we wonder, Am I even equipped for this mission?

But here’s the truth: God doesn’t send us into battle without armor. Through the gifts of the Holy Spirit, we receive supernatural tools that sustain, nourish, and empower us—right where we are.

💡 In this powerful, Spirit-filled episode, you’ll hear:

🌱 A beautiful garden metaphor Discover how the gifts of the Holy Spirit are like sunlight, water, and nourishment that grow virtue in our hearts—and bear the fruits of love, peace, patience, and joy.

🛡️ How the Holy Spirit equips you for the daily battles Comparison. Fear. Jealousy. Overwhelm. You are not without help—these gifts are your combat training and battle plan.

💬 The Pentecost story—through a personal lens What happened in that upper room still speaks to us today. Hear how God communicates uniquely to each of us, through the "language" of our personal gifts, callings, and mission.

✨ A reminder you were made to thrive Jesus didn’t just come to redeem us—He showed us how to live. And when He ascended, He didn’t leave us alone. He gave us the Holy Spirit so we could continue the mission, fully equipped, never abandoned.

🎧 Ready for a grace-filled reset?

Press play on Ep. 65: Come, Holy Spirit — Here’s the Spiritual Shortcut You’ve Been Missing and let this be your permission slip to stop striving in your own strength and start living in step with the Spirit. This summer, let’s thrive—not just survive—by walking with the One who empowers us to bloom. 🌸

💌 Know a friend who’s feeling worn out or spiritually stuck? Text this episode to her, or screenshot and share it to your stories. Let’s spread the good news that we are never alone—and never without help. 💫

Hey friend 👋 Have you ever stood in a fitting room, tugging at jeans that suddenly don’t fit, and thought: What happened to my body? Or maybe you’ve spent the summer eyeing the pool, but that uncomfortable feeling in your own skin keeps you covered up on the sidelines?

You are SO not alone—and this episode is for you. 💛

This week on Nourished to Bloom, I’m sharing a raw, no-script-needed conversation about the very real struggle of body image during the summer. ☀️ From the frustration of swimsuit shopping to feeling off when routines (and your favorite foods) go out the window, we’re digging into why this season can be extra tough—and how we can face it with truth, compassion, and faith.

And let me be clear: I'm not selling the myth that intuitive eating or faith magically erase every negative thought. Even as a registered dietitian and Catholic coach, I still have hard days. But what I’ve learned? You don’t have to “fix” your body—you just need the right tools, mindset shifts, and a whole lot of grace. 🌻

👙 Kara’s behind-the-scenes body image story Real talk from the dressing room, the scale, the poolside, and the mental tug-of-war that summer often brings.

👚 “It’s not your body, it’s probably the clothes” Let’s talk about how inconsistent sizing and tight fits can spiral our thoughts—and how to choose comfort and confidence instead.

🌊 Body image + pool days Even when you don’t feel 100%, you can still make meaningful memories with your kids—and feel good doing it.

🤸‍♀️ The impact of summer chaos Less structure, more social pressure, and changes in eating/movement routines all add up. Here’s how to reset without shame.

📏 Why I stopped weighing myself Choosing not to check the scale is one way I protect my mental peace—and it might be something to consider for you too.

🧠 Curiosity over criticism That discomfort you feel? It’s a cue—not a character flaw. Get curious about what’s really behind the thoughts, and invite God into the conversation.

🙏 Your worth is not up for debate You are not a size. You are not a number. You are not the sum of your most uncomfortable days. You are wholly loved, intentionally made, and deeply worthy—exactly as you are.

📣 Ready for your summer body image breakthrough?

Take this as your permission slip to opt out of comparison and choose comfort, joy, and truth instead. Whether you’re on a beach, in your backyard, or standing in that dressing room again—God meets you there. And He’s not measuring your waistline. 💕

🎧 Press play on Ep. 64: Your Summer Body Image Pep Talk, and let’s bloom through summer—one grace-filled step at a time.

Ever reach the end of summer feeling like you spent every ounce of energy making magic for everyone else—only to realize you’re running on empty?

Let’s be honest—between the never-ending snacks, extra meals, and all the summer activities, it’s easy to get lost in “doing” for everyone else and feel completely depleted by mid-June.

If you’re craving a summer that feels memorable for your kids, but also joyful (and sane!) for YOU, this episode is your permission slip to make self care an essential—not a luxury.

In this final episode of the Joy-Filled Summer series, discover how to make real, Christ-centered self-care a priority during the hustle and heat of summer. Not the bubble bath, beach-walk-at-sunset kind of self-care (although—yes please!), but the kind that reminds you: you are just as worthy of nourishment, rest, and grace as your family.

Here’s what this episode unpacks:

🍽️ Consistent Fueling — Eating enough, regularly. Not skipping meals until you’re hangry, but caring for your body with intention—even when you’re the one making everyone else’s snacks. 🕺 Joyful Movement — Ditching the all-or-nothing mindset. A walk, a stretch, a dance party—movement that energizes rather than drains. 🍦 Boredom Eating with Grace — Getting curious (not critical) about those snack cravings, and learning to meet emotional needs with compassion. ❤️ Emotional Self-Care — Checking in with your own needs, not just the to-do list. Giving yourself permission to pause. 🙏 Spiritual Nourishment — Anchoring the day with prayer, worship, or scripture—even in small, sacred moments—because your soul needs care too.

And here’s the reminder that hits home: even Jesus stepped away to rest, refuel, and pray. Not for luxury—but to fulfill His calling. If He needed soul care in His human body, so do you.

🎁 Download the FREE Summer Self-Care Planning Sheet (plus the Summer Planning Pyramid!) to help you put it all into practice: 👉 www.summer.karatrochta.com

You are the steady wheel that keeps summer rolling—and when you're well-nourished, your whole family benefits.

Next Steps:

📥 Grab your FREE Summer Planning Printables → www.summer.karatrochta.com 🎧 Listen to the full Joy-Filled Summer Series:

• Ep. 61: What’s Your Summer Vibe? – Creating A Vision for a Joy-Filled Summer
• Ep. 62 The Summer Planning Pyramid: The Tool You Need to Build a Joy-filled Summer From the Ground Up
• Ep. 63: Summer Self-Care 📲 Share this episode with a friend who needs a reminder that she matters too 💛 Join the community + explore more resources: community.karatrochta.com 📸 Follow on Instagram: @karatrochta

🌞 Feeling overwhelmed by your summer calendar before the season even begins? You’re not alone! This week on the Nourished to Bloom podcast, I shared ways to approach summer planning with intention—so it’s joyful, not stressful.

Rather than filling up every moment or just winging it, I introduced the Summer Planning Pyramid—a practical framework designed to help parents (and especially moms) prioritize what really matters so the whole family enjoys a meaningful, memorable summer.

Here are 3 key takeaways from the episode for busy parents & caregivers:

✨ Start with Intention: Anchor your summer around a single “vibe” or emotion (like peace, connection, or adventure) and define your top 3 values. This foundation will guide every choice you make.

🔑 Identify Your Essentials: Establish non-negotiables and supportive routines—like consistent mealtimes, a reasonable bedtime, or a quiet day at home each week. These are the scaffolding that hold everything together.

🎉 Sprinkle in the Fun: Save space at the top for the exciting extras—the bucket list ideas, spontaneous trips, and creative activities. Let these moments add delight, instead of pressure.

📣 Ready to try it? I made you a FREE Summer Planning Pyramid worksheet! Just go to summer.karatrochta.com, enter your email, and get instant access. Spend just 15 minutes filling it out, and you’ll save yourself so much stress all summer long.

So, if you’re tired of chasing the “picture perfect” summer, and you’re ready for a real, rooted, joy-filled experience with your family—this is your next step. Plan less, connect more. Let’s build a summer that nourishes you and helps you bloom!

Next Steps:

• Download your FREE Summer Planning Pyramid: summer.karatrochta.com
• Share this episode with a fellow mom or friend who needs a dose of freedom this summer! www.nourishedtobloom.com
• Stick your filled-out pyramid on the fridge, talk it through as a family, or even let your kids fill one out themselves for an extra boost of intentional togetherness.

Have you ever reached the end of summer and thought, Wait… did we actually enjoy any of that? Or did we just race from one thing to the next, barely catching a breath? Yeah, me too.

If your calendar is already filling up with end-of-year parties, graduations, and a never-ending to-do list—and you're feeling that familiar overwhelm bubbling up—you are absolutely in the right place.

This week on the Nourished to Bloom Podcast, we’re kicking off a brand new summer series all about crafting a season that nourishes your soul—not just your schedule.

In this first episode, Kara Trochta invites you to hit the pause button and ask a radically different question: What do you want this summer to feel like? Not what Pinterest says, not what your neighbor is planning, not what the summer camp brochures promise. YOUR summer. Your family. Your vibe.

Here’s a glimpse of what you’ll hear in Episode 61: 🌞 Kara’s own childhood memories of magical, imperfect summers—from fort-building to cousin chaos—and how those simple moments stuck the most 💡 How to create a realistic summer vision grounded in being, not just doing 📔 A simple yet powerful journaling prompt to help you define your summer’s vibe: What’s your ONE word? What three things matter most? And what are you saying NO to this year? 🙏 Why giving yourself permission to slow down (and even get a little bored!) could be the greatest gift you give your kids—and yourself

This isn’t about chasing a Pinterest-perfect summer. It’s about being present, letting go of pressure, and choosing joy on purpose. And it all starts with a clear, grace-filled vision.

Ready for your challenge? Take ten minutes this week to journal, pray, or simply reflect on what you want your summer to feel like—not just what it should look like. Choose your word. Let it anchor you as the school year winds down and the season shifts.

✨ If this episode encouraged you, would you pass it on to a fellow mama who could use a breath of fresh air heading into summer? Share the podcast with a friend, and let’s start a ripple of intentional, joy-filled summers—together.

Have you ever found yourself staring at a dream or goal and thinking, “God, why is this taking SO long? I’ve done all the ‘right’ things—why aren’t things happening already?”

Lord knows, I’ve been there. Maybe you’ve planted the seed of a new habit, a business idea, or even a fresh identity after a big life change—and you’re waiting, sometimes impatiently, for that tiny seed to bloom into something beautiful.

This very struggle is what we’re tackling in this week’s episode of Nourished to Bloom, “Ep.60 Having Patience With the Process.” If you’ve ever felt like you’re hustling with all your might, waiting for that breakthrough or an ounce of progress, this one’s for you.✨

Here’s the KEY🔑: There’s ALWAYS an order and process to growth—no matter how much we want to skip to the good part.

🌱 This Week on Nourished to Bloom:

✨ Why our culture’s instant gratification pressure can keep us from honoring the pace God sets for our lives

🌺 The powerful analogy of planting seeds—how patience and unseen growth are part of the harvest (Mark 4:26!)

👶 Real-life, moving examples: coaching women through “middle motherhood” and watching a dream business (yes, with llamas!) take YEARS to become reality

💬 Practical encouragement for moms navigating identity shifts, anyone struggling to build or break habits, or anyone in a season of “in between”

📖 Simple, anchoring scriptures: Galatians 6:9 (“Do not grow weary…for in due season we shall reap if we do not give up”) and Romans 8:25 (waiting in hope and perseverance)

Ready to be reminded that God is ALWAYS working—even when you can’t see it? Listen to Ep.60 “Having Patience With the Process” from Nourished to Bloom.

Next Steps:

• Check out my guest spot on the Don’t Mom Alone Podcast

Hey friends, welcome back to Nourished to Bloom!

Today’s episode is inspired by a powerful message that landed in my devotional this morning: Do It Afraid.

If you’ve ever felt overwhelmed, stuck in self-doubt, or just plain scared to step into something new—whether it’s recording a podcast, starting that business, or even tackling the never-ending laundry—this one’s for you.

We’re taking encouragement straight from the Gospels, where the women at the tomb faced fear, confusion, and uncertainty after Jesus’s resurrection… and still chose to move forward. Their faith wasn’t perfect, but they didn’t wait for the fear to pass. They obeyed anyway—and Jesus met them right there, on the way.

This episode isn’t just about big, life-changing callings. It’s about everyday courage. Saying “yes” to small acts of obedience as much as the extraordinary ones.

I’m sharing 5 practical tools to help you take action—even when fear is loud: ✨ Identify your specific fear—what’s really holding you back? 🍃 Ask: What kind of good fruit might grow from leaning in? ❤️ Consider: Who are you serving—yourself, others, or God’s mission? 🚶🏼‍♀️ Take one small, loving step. Holiness is found in ordinary faithfulness, not in waiting for something grand. 🌷 Watch for where God is already showing up—even as you walk forward afraid.

If you’re ready to turn anxious energy into holy boldness, tune in for a soul-soothing pep talk, scriptural encouragement from the stories of Mary Magdalene and Mary the mother of Jesus, and practical steps you can use today—even if you’re shaking in your shoes.

🎧 Your weekly challenge: Don’t wait for the nerves to go away. Choose one thing the Lord is nudging you toward… and do it afraid. Then, keep your eyes open for how He shows up along the way.

📣 Want to bring this spirit of boldness into your wellness journey? I’d love to help you take that next step—nerves, butterflies, and all. Book your FREE Wellness & Life Audit Session: Let’s talk about where you feel stuck and make a plan to bloom. 👉 Schedule here

Lent is coming to a close, and whether you're eagerly awaiting Easter brunch, the return of chocolate, or just cherishing the joy of the Resurrection, it’s time to reflect deeply on the transformation Lent can bring. Lent isn't just about giving something up—it's about realigning our hearts and habits to God's call.

In this episode, I'm sharing three foundational tools to help you carry the fruits of Lent beyond the 40 days. These tools are designed to ensure your Lenten commitments don’t just end on Easter but evolve into lasting, life-giving changes.

Key Takeaways:

🌱 Cultivating a Heart of Good Soil: How your spiritual disposition sets the stage for growth 🧠 Renewing Mindsets: Recognizing lies and reframing them with God's truth 🚫 Removing Distractions: Making room to hear God's whispers in your life

📣 To continue nourishing your journey, join our final live Q&A session this Wednesday at 1 PM Central! Whether you've participated before or it's your first time, I’ll be there to answer questions and support your Lent reflections. lent.karatrochta.com

If you're ready to live intentionally with peace and purpose, and to let the fruits of Lent grow beyond 40 days, tune in now. Let’s journey together towards a life truly nourished by faith.

Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started!

Next Steps:

• Join the Final Live Q&A Session: Sign up at lent.karatrochta.com for details and access.
• Connect with the Nourished to Bloom Community: Join Us Here
• Check Out the Nourished to Bloom Show Notes: Explore More

Hey there, do you ever feel like your life is on this perpetual roller coaster, and it's taking everything you've got just to hang on tight? With demands piling up, from your time to your energy, it feels like you're running a race you just can't win—not quite the abundant life we're promised, right?

This week on the Nourished to Bloom podcast (Episode 57!), we're embracing an unexpected ally in our hectic lives: Rest. But here's the twist—rest isn't just lounging on the couch or grabbing a few extra winks. It's a sacred necessity woven into our very design by God Himself. It's not just about physical renewal; it's about refreshing your spirit, reconnecting with your purpose, and ultimately making you more productive.

Here are some key takeaways:

✨ Rest as a Sacred Necessity: Discovering how rest is woven into God's design for us. It's not a luxury or a reward—it's an essential part of being human and honoring God's creation.

🙏 Practical Steps to Embrace Rest: We explore simple steps like lighting a candle and focusing on the flame, creating sacred moments of stillness and reflection.

💡 Rest Increases Productivity: Unravel the myth of constant busyness and learn how intentional rest can actually boost creativity, renew your energy, and improve problem-solving skills.

🌼 Living the Rhythm of Sabbath: Whether it's a daily pause or the traditional Sabbath, learn how to integrate moments of holy rest into your life.

As we continue our Lenten journey, I invite you to fast from busyness and seek a rhythm of rest that nourishes your body and soul.

Let's remember that we don't have to do it all—sometimes the most productive thing we can do is to rest with our Lord.

📣 Are you ready to reclaim rest as a sacred part of your life? Join our Lenten Q&A live sessions every Wednesday at 1 PM Central Time to explore how you can weave faith and wellness into your daily routine. This week's session is all about embracing rest! Find out more at lent.karatrochta.com

Next Steps:

• Join the free Lenten Q&A live sessions every Wednesday at 1 PM Central Time: lent.karatrochta.com
• Book your FREE Wellness Audit Session at https://calendly.com/karatrochta/faithledwellness
• Join the 7-Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com
• Connect on Instagram: https://www.instagram.com/karatrochta/
• Nourished to Bloom Community: https://community.karatrochta.com/spaces/8590323/list
• Nourished to Bloom Show Notes: https://nourishedtobloom.com

Hey there! Do you ever find yourself caught in the cycle of comparing your outward appearance to others, wondering if it matches up to some elusive standard? It's easy to get lost in the waves of doubt and judgment, isn't it? 🌊

This week on the Nourished to Bloom Podcast (episode 56!), we’re digging into the topic of healing your body image. In a world shouting about appearances, this episode offers insights rooted in scripture that challenge you to see ourselves through God’s eyes.

🙏 Here's a key takeaway: It's not just about how we appear outwardly - what truly matters is the state of your soul. "Man sees the appearance, but the Lord looks into the heart.” 1 Samuel 16 This episode is all about beginning that internal transformation, shifting your perspective to one that embraces intuitive eating and celebrates your body as temples of the Holy Spirit.

Have you ever paused to consider this: Could spending less time on the outside lead to a more enriched spirit on the inside? 🤔

Here's a glimpse of what awaits you in Episode 56:

📖 Unpacking meaningful scripture to transform your perspective on body image. 🌿 Exploring the "tale of two bodies" and how to see beyond physical appearances. 🙏 Prayer, fasting, and alms giving challenges to guide you through Lent with renewed focus.

Final thoughts, you are a beloved creation, and your journey towards a healthy, faith-grounded self-image is one God walks with you every step of the way.

This week, let's challenge ourselves to look beyond the mirror, to find the heart God sees and loves. Ready to be inspired and uplifted?

🎉 Special Celebration: This week marks the one-year anniversary of the Nourish to Bloom podcast! We are so grateful for your support and continued listening. As a celebration, please share the podcast with a friend or on social media. www.nourishedtobloom.com

Next Steps:

• Download the Litany for Healing of Body Image: Visit https://emilywilsonministries.com/store/the-litany-for-healing-of-body-image-digital-download for this transformative prayer.
• Share the Nourish to Bloom Podcast with a friend to spread the message of faith-filled wellness. www.nourishedtobloom.com