Self Care Simplified

I know what it feels like to deeply hate my body…to look in the mirror and not be able to see a single thing that I like. Body shame, guilt, and self-loathing. As women, these feelings are second nature. 

Today, I’m sharing my own story of bulimia, anorexia athletica, and the war I fought with my body for years. But more importantly, I’m also sharing how I overcame. 

The only solution for defeating these feelings of body shame is to tunnel down deep into our hearts, rooting out these beliefs of unloveliness by uncovering the layers of lies. We’re going back to the Garden where it all started, and then to the Cross, where it was finished. 

Come away from this episode understanding the Truth of shame and guilt, which are the first steps to finding freedom from the body shame battle. 

MORE RESOURCES:

Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

Do you ever feel like shame and guilt from your unhealthy choices are your only motivators? Are you on a miserable loop of overeating, insecurity and guilt? If so, you’re definitely NOT alone, and there is hope for you! 

On today’s episode, I have the opportunity to chat with Heather Zavala, a fellow mom that considered herself a “professional overeater”. She was always looking for the loopholes in every diet, and was trapped in a struggle with food. I want you to hear how she has found true liberty and freedom, and it’s not from meeting a weight loss goal! 

After dieting for nearly 35 years, Heather is finally enjoying food and her body to the fullest, exactly how God intended for her!

If you’re stuck in a loop of shame, guilt, and bad habits, this episode is for you! I pray that Heather’s story will encourage you to embrace and submit to the process God has for you, so that you can find freedom, too!   

MORE RESOURCES:

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

Is weight loss always as simple as “calories in, calories out”? Usually, yes. However, sometimes your hormonal balance may be affecting your energy output, or your “calories out”. 

The cells in your body communicate using hormones, and when they’re all synced up properly, things work great. But sometimes there are communication breakdowns with some critical energy-output hormones. 

On this episode, we’re going to take a broad look at:  

• The main hormones responsible for metabolic drive; 
• Mild and moderate hypothyroidism;   
• The hormones that make you feel ravenously hungry;  
• Cortisol, progesterone, and estrogen;
• What you can do about uncooperative hormones.  

If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with more clarity about how your hormones may be affecting your weight loss efforts!  

MORE RESOURCES:

The Body Type Quiz

Podcast Episode 51 - All About (Peri)Menopause

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further.  

On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see real progress. We’re going to look at: 

• Realistic time frame for body fat loss; 
• The simple eating habits that you can start today; 
• The mind-game strategies that trick you into consistency; 
• And how to “habit stack” for steady progress. 

If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with complete clarity for your nutrition!  

MORE RESOURCES:

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen. There are basically three options for achieving weight loss: 1) Crash diet, 2) Crash diet + crazy workouts, or 3) Smart eating + smart workouts. Obviously, I’d like you to do this right and choose option #3. 

On this episode, I’m going to teach you how to workout smart so that you actually get results. We’re going to look at: 

• Cardio vs. interval training vs. resistance training (which works best?) 
• The best weekly training structure for weight loss results
• What you should be doing daily that makes a difference
• How to properly build up so you don’t burn out or get injured

If you’re on a quest to lose some weight and get stronger, you NEED this episode! Walk away with complete clarity for your workouts!  

MORE RESOURCES:

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

NEW SERIES! Weight loss.

It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale.
 
If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be important for you to lose weight: for your health, for the way your body functions, and maybe even because God is calling you to it.
 
On this episode, I’m sharing about:
 

• My own weight loss story (yes, I have one!),
• Avoiding food and workout obsession,
• All about the scale and better measurements of progress,
• Proper expectations for different body types,
• And how to LOVE your body right now, without any changes yet.

 
If you’re on a quest to lose some weight and get healthier, you NEED this episode to keep your heart grounded!

MORE RESOURCES FROM THIS EPISODE:

• Take the FREE Body Type Quiz!
• The Strong Mommas Squad - FREE private FB community
• Mark 8:36, Mark 8:34-35
• Podcast Episode #42 – Non-Scale Victories: Celebrating more than just weight loss
• Podcast Episode #30 – When You Don’t Love Your Body: Combating a Negative Body Image
• Podcast Episode #14 – Obsession Reality Check: When Food & Exercise Constantly Preoccupy Your Mind
• Podcast Episode #6 – Should You Be Weighing Yourself?
• Click Here To Join the Strong Mommas Coaching Program today!

We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions!

This week we're deep-diving into a bunch of hot topics, including: 

• Best exercises during pregnancy for the core and pelvic floor,
• How to know if you're consuming the right amount of calories,
• What to do if your menstrual cycle messes with your workouts,
• How long takes to lose muscle mass and cardio fitness,
• What you can do about sagging skin,
• ALA, DHA, and EPA in omega-3 supplements,
• And progress mode vs. maintenance mode mindset.

 
 Oh, this is a good conversation you can't miss!

MORE RESOURCES FROM THIS EPISODE:

• Take the FREE Body Type Quiz NOW!
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Click Here To Join the Strong Mommas Coaching Program today!

Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep.

You’ll learn all about:

• Acute vs. chronic stress,
• Stress hormones and their impact on your health,
• Why sleep really matters,
• And why your wake up routine might be more important than your bed time routine.

I’m also sharing about some of my own overwhelming circumstances. I really want you to know that you’re not alone…you have a coach that understands what you’re going through. And I’m deliberately having to implement these exact same strategies to make sure my body is being taken care of in the midst of this chaos.

MORE RESOURCES FROM THIS EPISODE:

• Take the FREE Body Type Quiz! strong-mommas.com/bodytype
• Isaiah 40:31, Matthew 11:28-29
• [Article] Transform Your Sleep: https://www.precisionnutrition.com/how-to-sleep-better-level-2?utm_source=marketingcloud&utm_medium=email&utm_campaign=090820-L2-optimizesleepwakecycle
• Join the Strong Mommas Coaching Program today! strong-mommas.com/transformation

"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you. 

When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, perfect eating expectations and adopting doable eating habits that can withstand even the most chaotic season. 

You'll learn how to: 

• prayerfully be on guard against emotional eating, 
• choose an eating level (1-5) that works for YOU, 
• implement healthy eating hacks to make it all easier! 

If you're struggling to hold your eating habits together during this stressful season, this episode is a MUST LISTEN! 

MORE RESOURCES: 

• Philippians 4:6-7; Matthew 4:1-4
• The Strong Mommas Coaching Program - Come join us, we're ready for you!! 
• Strong Mommas Healthy Meal Plans - Include grocery lists!

Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it? 

On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you through the 5 Levels of exercise: 

1. General movement and "NEAT"
2. Purposeful light activity daily
3. Purposeful workout once a week
4. Purposeful workouts two or three times a week
5. Purposeful workouts four or five times a week

Avoid the all-or-nothing mindset with your exercise and learn how to easily implement SOMETHING active every day. Remember, doing something is infinitely better than all-or-nothing. 

MORE RESOURCES: 

• The Strong Mommas Coaching Program - Join our family today! 
• The Strong Mommas Squad Facebook Group
• Matthew 11:28-29