Self Care Simplified

[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type!

An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self. 

On this episode, you're going to learn all about:

• Insulin response and carb tolerance,
• Why we end up with Ecto's and Meso's thinking they're an Endo instead, 
• Healthy vs. Unhealthy Endomorphs, 
• How to train and eat in order to "prime the fat-burning pump", 
• And why you might not need to know your exact body type to see real results. 

​At the end of this episode, we'll be answering these questions from some listeners:

1. "What if I don't know what my type is, but I do have some goals...what should I do?" 
2. "Is somatotyping similar to blood typing for fat loss?" 
3. "Can I still see results and have success if I don't eat and train perfectly for my body type?" 

Resources from this episode: 

• Psalm 139:14 - "I praise you because I am fearfully and wonderfully made." 
• FREE Body Type Quiz! Discover your unique body with this 2 minute quiz.
• The Strong Mommas Coaching Program - Completely transform the way you feel, move, and think about your body, without restrictive dieting or complicated workouts!
• (Downloadable!) Healthy Meal Plans for each of the different body types  
• Article: Eating Right For Your Body Type
• Article: Embracing Your Design 

[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph. 

A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They pack on muscle easily, have a relatively easy time controlling body fat levels, have a medium to large bone structure and tend to be naturally strong. When they slim down, their muscles really “pop”. 

On today's episode we'll talk about:

• Healthy vs. Unhealthy Meso's
• Why some meso's falsely assume they're an Endomorph
• The one nutrition component that can be manipulated to maximize a meso's body
• Training styles that meso's truly excel at
• The aspect of fitness that meso's should never neglect
• The ecto-meso hybrid and the endo-meso hybrid

My hope with uncovering and learning the different body types is that as you learn the specific ways that we’ve all been created uniquely, you’ll learn to love your own body more…for its strengths and specific abilities. And you can stop being at war with your own body! 

Resources from this episode:
​

1. Mesomorph Meal Plan (Four full weeks!) 
2. The Strong Mommas Coaching Program - Come join us today!
3. Article: Eating Right For Your Body Type
4. Article: Embracing Your Design 

[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design. 

In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beautiful way. 

On today's episode, discover the Ectomorph Body Type. An Ectomorph is naturally slender with thin limbs. They excel at endurance sports, but often struggle to build muscle mass and feel truly strong. 

You're going to learn all about:

• healthy vs. unhealthy ectomorphs,
• ectomorph hybrids,
• and how to eat and train as an ectomorph to maximize your unique potential.

MORE RESOURCES: 

• Genesis 1:27
• [Article] Eating Right for Your Body Type
• Ectomorph Meal Plan

Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent. 

In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop us from being consistent and making progress. We're talking about: 

• How our own history with food and exercise could be convincing us we'll fail; 
• Why we self-sabotage;
• Waiting for perfection and lacking trust in God; 
• And how we let hypothetical situations dictate our actions. 

If you need hacks (and a therapy session!) on how to get more consistent with your nutrition and exercise routine, this discussion will help! 

MORE RESOURCES: 

• For a 30-Minute Coaching Call troubleshooting session with Megan, email [email protected] 
• The Strong Mommas Coaching Program - get started today! 
• Luke 11:28, Isaiah 1:19 

Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for the long haul. 

On this episode, we're talking about: 

• The "weekend wagon fall"
• The consequences of extreme diets & workout programs
• How to make our metabolism more adaptive
• Why splurging is a requirement
• And what a non-burnout workout routine really looks like

This one is chock-full of helpful tips that will help you get more consistent! 

MORE RESOURCES: 

• Couch to Strong Momma Program! In just two months, feel stronger and way more confident in what your body is able to do, without the hassle of needing to go to a gym or having a bunch of workout equipment. Get started today! 
• Romans 3:10 and 3:23, Exodus 20:8-11, Mark 2:27
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• Strong Mommas Coaching Program 
• Follow Strong Mommas on Instagram and Facebook!

Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goals through a lens of your own unique circumstances and frequent curveballs, landing on a set of action steps that actually feel really easy! 

We're talking about: 

• Your big "WHY",
• The difference between an outcome goal vs. action steps (and why this matters), 
• How to make your goals easier, 
• Thinking differently about your "excuses". 

If you struggle to stick with your routine and can't seem to make forward progress, this episode will give you so much clarity!! 

MORE RESOURCES: 

• Isaiah 40:28-31
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• Strong Mommas Coaching Program 
• Follow Strong Mommas on Instagram and Facebook!

This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent. 

Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more. On this episode, we're chatting about: 

• Having the right heart attitude, 
• The power of Christ in you, 
• Charts and tracking tools, 
• Partners and community groups, 
• And having a trustworthy coach. 

Accountability is not what you think! And until you get that, you'll continue to flounder. 

MORE RESOURCES: 

• James 1:22, Psalm 25:9, Romans 8:11, John 4, Ephesians 6:10, Isaiah 40:29
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• Strong Mommas Coaching Program 
• Follow Strong Mommas on Instagram and Facebook!

We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus: 

• What counts as a splurge, 
• All about carb cycling, 
• Taking glucosamine to help heal injuries, 
• Running/working-out while fasted,
• Shoulder pain, 
• The benefits of the BMI (body mass index), 
• And talking about body types with teenagers. 

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

MORE RESOURCES:

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• Strong Mommas Coaching Program 
• Follow Strong Mommas on Instagram and Facebook!

To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies. 

On this episode, you'll learn: 

• Why alcohol is in a category of its own,
• The straight up facts about it, 
• Mechanisms of a hangover, 
• Whether it causes weight gain or not, 
• And if it's actually "healthy" for us. 

We're also discussing my own recommendations about drinking for those I coach. Lastly, we want to see what the Bible says about drinking... is it bad, is it ok? What does God think? 

MORE RESOURCES

• Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Click here to learn more. 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• Strong Mommas Coaching Program 
• [Article] All About Alcoholic Beverages
• [What the Bible says about drunkenness] Ephesians 5:18, Proverbs 20:1, Proverbs 23:31, Romans 13:13 1 Corinthians 5:11 and chapter 6, 1 Thessalonians 5:7
• [What the Bible says about wine] Proverbs 3:5-10, John 2, Ecclesiastes 8:15

Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you: 

• Why all carbs are NOT created equal, 
• How carbs are stored,
• Workout nutrition and the right way to carb-load, 
• How to individualize the way you eat your carbs. 

It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your carbs without obsession!  

MORE RESOURCES: 

• Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more. 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Sign up for my newsletter here! 
• [Article] All About Carbohydrates
• James 1:5
• Proverbs 15:14
• Philippians 1:9-10