Self Care Simplified

FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat. 

On this episode, you'll learn all about: 

• The problems with eating too little or too much fat, 
• The big jobs that fat has in our bodies, 
• Why omega-3's are magical unicorns, 
• And how most North Americans are eating fats wrong. 

After listening, you'll how much and what types of fat you should be eating and why! 

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] The Basics of Healthy Fats

This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn: 

• Why protein is such a big deal,
• How much protein we should be aiming for, 
• The best protein sources (both plant & meat based), 
• Tips for plant-based eaters, 
• And even protein powder supplements. 

While I'm not a fan of tedious macro-counting, you'll see why I think it is helpful to pay attention to the grams of protein we eat. 

One major struggle that many of us face daily is a "less is better" mindset about food. Learning about protein and working on eating MORE protein is the perfect place to start healing and transforming our thinking around food. 

MORE RESOURCES: 

• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• [Ep. 36] A Better Way to Portion Control: Never Count Again! 
• Follow Strong Mommas on Facebook and Instagram

We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks. 

Also, on this episode I'm talking with Sara Sery, who has a Master's degree in counseling and leads the clients in her coaching program through transforming their motherhood into one of joy and growth. Sara and I chat about: 

• Symptoms of depression and anxiety
• The Christian stigma swirling around mental illnesses
• Practical solutions for moms in the heat of the moment
• Why medication can be a valuable, shame-free option. 

This is a must-listen if you think you might suffer from depression or anxiety, or you know someone who does and you want to know what it looks like on the inside. 

MORE RESOURCES: 

• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Sara Sery's Facebook Group - Bad Christian Moms
• [Blog Post] Motherhood Depression: Putting on a Brave Face 
• [Book] My Name is Hope: Anxiety, Depression, and Life after Melancholy by John Mark Comer
• Psalm 23

Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life. 

You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle: 

• Nausea and morning sickness, 
• Carb cravings, 
• The "I'm pregnant, I can eat anything" attitude, 
• The truth about losing weight while breastfeeding, 
• and how to increase your milk supply. 

This is your one stop shop for all your food-related questions for pregnancy and beyond! 

MORE RESOURCES:

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas! 
• The Strong Mommas Coaching Program - Ongoing membership with complete nutrition and fitness guidance!
• [Blog] What to Eat When You're Pregnant
• [Blog] What to Eat When You're Nursing

Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience. 

You're going to learn about: 

• Core and pelvic floor strength
• How early you can return to specific exercises
• Exercises to avoid
• SI join pain, sciatica, diastasis recti, and kegels
• Having a proper mindset during pregnancy and postpartum
• Some mistakes I made (that I've since been able to correct!) 

MORE RESOURCES: 

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas! 
• [Article] After Baby Posture Remedies  
• [Blog] Understanding Diastasis Recti and How to Begin the Healing Process
• Proverbs 11:2

Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you're younger greatly determine what your menopause experience will be like. 

I'll be explaining exactly what peri-menopause is, the hormonal changes, and the typical symptoms. And then, of course, we'll talk about how you can use exercise and good nutrition to make the experience far less dramatic. Lots of information and plenty of practical action steps. 

MORE RESOURCES: 

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• [Article] Menopause: What You Need to Know 
• [Article] The Guide to Managing Menopausal Symptoms  
• [Article] All About Menopause

It's the 50th episode!! And in honor of this milestone, I thought I'd get vulnerable and air my dirty laundry with you. Fitting, right? 

On this episode, I'm confessing all the imperfections in my own eating and exercise habits. I'm sharing all the splurges, all the skipped workouts, the struggles to stay motivated, and even the continuing battle with my own body image.

I want you to see that even a fitness and nutrition professional doesn't do this perfectly. In fact, I don't even believe that "perfection" even exists, this side of eternity.

You're going to learn:

• How valuable balance and moderation is, at every level;
• How to stay intuitive about what works well for you;
• What consistency actually means (hint: it's not constantly doing things perfectly!) 
• Why striving for "better" is so much more important than striving for "perfection".

Feel the pressure lift. Understand that even with your fitness and nutrition, grace should abound. Learn how to become an "imperfectionist", and you will always do well. 

MORE RESOURCES

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Romans 3:10

We're going to cover A LOT of ground on today's episode, because we're answering your questions!! Last week on my social feeds I asked if you had any questions you'd like me to answer, and you came through...big time!

So let's talk all about:

• meal planning with kids that are picky and/or have food allergies, 
• full fat vs. nonfat dairy products, 
• why meal skipping is a bad idea (hint: it's NOT actually because of your metabolism!),
• why timing your carbs around your workouts is helpful, 
• how progesterone and estrogen affect our eating habits and workouts, 
• estrogen dominance, 
• postpartum exercises to do and to avoid, 
• how to perform a perfect plank (proper breathing included!)
• having an identity crisis as a young mom, 
• my own experience coaching someone with an eating disorder. 

Wow, we cover a lot on this one! 

More Resources: 

• The Strong Mommas Coaching Program - Registration open NOW!! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• [Podcast] Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]
• [Article] Estrogen Dominance: Is it always bad? 
• [Article] Menopause: What you need to know
• [Video] How to do a Perfect Plank 
• Colossians 3:9-12

Stress eating. Comfort foods. Emotional mindless munching. When our stress levels rise, food quickly becomes our go-to coping mechanism. There are 3 types of stress eating problems: 1) Using food for comfort, 2) Mindlessly eating when you're stressed, 3) Not eating at all when you feel anxious and distracted. 

On this episode, we're chatting about each of these interrelated stress-eating problems, and how to practically handle them in the moment. 

We're talking about: 

• Why processed foods are the biggest culprits
• Building up your willpower
• Noticing triggers
• Using different strategies and coping mechanisms
• How to tap into a greater source of self-control. 

Whether you avoid food or run toward it when the pressure builds, let's create some better solutions for finding solace. 

More Resources: 

• The Strong Mommas Coaching Program - Registration open NOW!! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• Romans 7:15-19, 24-25
• Deuteronomy 31:8
• Psalm 23:4
• Psalm 119:76
• Galatians 5:22-23

If you need inspiration and motivation right now, this is it! This episode is a good challenge for you to step it up and see what you're made of. The phrase "hold my beer" sounds a bit irreverent, but it's the attitude that it conveys that's absolutely necessary for accomplishing big things, especially during tough times. 

We need to talk about our tendency to be timid and shrink back, rather than being courageous and strong. And we also need to talk about our habit of playing the comparison game with our sisters in Christ and those who have been victorious before us, which inevitably leads to feeling weary and discouraged. 

In this episode, you will:

• Learn to be inspired by "the cloud of witnesses" rather than feel like they're your competition; 
• Realize WHO they're all pointing at and where your gaze needs to be fixed; 
• Have a clear understanding of where to go next, and how to step forward with courage. 

RESOURCES: 

• The Strong Mommas Coaching Program - Registration opens Wednesday, April 1st!! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
• 2 Timothy 1:7
• Joshua 1:0
• Hebrews 11
• Hebrews 12:1-3
• Hebrews 10:39