Self Care Simplified

How can you keep your immune system operating at its absolute best? First, you have to understand that it's so much more than just taking Vitamin C! A healthy immune system actually requires a four pronged approach: managing stress, sleep, exercise, and nutrition. 

On this episode, we're looking at each of these four aspects and how they affect our immune system. With all four, it's truly a case of "goldi-locks and the three bears": not too much, not too little, but balanced just right. 

You'll also learn more specifically about vitamins and minerals, how they affect your immune system, and if you should be supplementing. I'll be giving you general suggestions for how to eat for a strong immune system, along with exercise, sleep, and stress management strategies. 

MORE RESOURCES: 

• The Strong Mommas Coaching Program - Registration opens Friday, April 17th!! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• All About Intuitive Eating and Training [Article]
• Feeling Sick? How to Workout and Eat When You Don't Feel Well [Podcast episode 34]

Why do you workout? Why are you trying to eat healthy? What's motivating you to do these things? How you answer these questions greatly determines whether or not you can stay consistent and actually enjoy the process. 

I can't help but notice how deeply afraid many gym-goers and healthy-eaters are, even the extremely fit ones. They're scared to death of what their body would be without it all, they're petrified of failing, and they're paralyzed by the opinions of others. Their motivation source has lead them to obsession, a negative body image, and deep discouragement. 

But perhaps we can crack the motivation/consistency code if we stop feeling so panicky and fearful about it all? What happens to our habits if we're abiding in love instead of fear? 

"Let all that you do be done in love." 1 Cor. 16:14

"There is no fear in love. But perfect love drives out fear..." 1 John 4:18

Resources from this episode: 

• The Strong Mommas Coaching Program - Registration opens Friday, April 17th!! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• [Ep. 26] - Becoming More Consistent: Breaking the "all-or-nothing" cycle and learning to persevere 
• [Ep. 9] - How to Stay Motivated: Not allowing your feelings to determine your actions 
• 1 Corinthians 16:14
• 1 John 4:16-18

Achy knees, a tight and painful back, abs that are missing in action, and hips that are all out of whack. While all these sound like very different issues and disconnected problems, you might be surprised to find that the solution is usually the same. 

Moms tend to "just live with" nagging aches and pains like these, not realizing that complete relief may be a mere two weeks away. The bottom line is that no matter what your specific situation or current circumstances, you'd benefit from a sound hip and core strengthening program!

On this episode, I'm teaching you about: 

• Why lumbar spine, hip, and knee pain could be related;
• The importance of strengthening your core from the inside out;
• How pregnancy is a huge culprit for these types of aches;
• And why you shouldn't actually stretch your back for relief! 

We're talking tight hip flexors, pelvic tilting, diastasis recti, pelvic floor strength, sciatica, SI joint pain, and more!! This episode is LOADED with information! 

Make sure to take advantage of my FREE 2-week Strong Hips and Core program that works your glutes, hip stabilizers, deep core muscles, abdominals, and pelvic floor. Click here to learn more about the Strong Hips and Core Program!  

More Resources From This Episode: 

• The Strong Mommas Coaching Program - Registration opens Friday, April 17th!! 
• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• [podcast episode] All About Your Core: It's so much more than planking! (ep. 18)
• James 1:4, James 1:16-18

This is the plight of every mom: trying to decide what to make for dinner (and other meals), feeling crunched for time, the mounting pressure from the kids, all while still wanting to make something healthy. Can you relate? 

On this episode, we're going to directly pinpoint the problems that we encounter at meal times, especially dinner, which include "decision fatigue", time constraints, picky kids, and even different nutritional needs among family members. 

I'll also be sharing the tricks I use to meal plan and prep for the week so that eating healthy can become more convenient. 

Lots of Resources From This Episode! 

• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• [FREE DOWNLOAD!] Healthy Meals Worksheet & Blank Meal Planner 
• Done-for-you Complete Meal Plans & Grocery Lists
• [Article] Eating Right for Your Body Type 
• [Video] How to Make Freezer Smoothie Packs
• All Strong Mommas easy, healthy recipes

Weight loss has always been the gold standard for measuring progress. We use it to determine whether a workout program or set of eating habits are working or not. But, if we're holding out for that scale to budge, we're probably missing out on all the other changes that are happening. We find ourselves discouraged and frustrated, assuming that all of our hard work is in vain. 

You need to see that there are SO MANY other markers of progress, clues that changes are absolutely happening! And each of these other indicators are worth celebrating. 

On this episode, I'm sharing why it's incredibly important to recognize and celebrate even the smallest of victories. And then together we'll go through a long list of changes that might be happening for you that are worth acknowledging...proof that you're doing well! 

"Remember, we belong to a Kingdom where it's now in our DNA to celebrate small, seemingly insignificant things. And the more we can do that, the more joy and encouragement we feel in the process." 

Resources from this episode: 

• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Luke 5:8-10
• 1 Corinthians 15:57-58
• Ep. 6 - "Should You Be Weighing Yourself?" 

It's no secret that Intermittent Fasting is gaining in popularity these days. If you ask someone that has been IF for a while, they will sing its praises and say "it's the best thing they've ever done". The results and health benefits that people are experiencing are awfully convincing, but is it a great option for everyone? 

Scott and I wanted to see for ourselves. For two weeks, we followed a specific IF protocol, all while taking note of our mood, energy and hunger levels, the impact on our family, and of course, physical results. 

On this episode, you'll learn the general idea behind intermittent fasting, different methods, we'll describe our experience, discussing the pros and cons, and offer some general recommendations for those that might be interested in trying this out for themselves. 

MORE RESOURCES: 

• Sign up for my newsletter here! 
• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• [video] Intermittent Fasting: Fact or Fiction - John Berardi
• Intermittent Fasting for Women - by Dr. Helen Kollias
• Leangains and Martin Berkhan - More on the 16/8 fasting protocol
• [video] Thomas DeLauer's quick guide to IF for women  
• [blog post] Food: Our Broken & Strained Relationship

There's a general fear among women: lifting weights, especially heavy weights, could potentially turn them into the hulk, making them look bulky and thick and masculine. But is this actually true? Perhaps your own experience says, "Yes! This happens to me!" 

On this episode, we're talking all about the different body types and their potential to gain muscle mass, the different muscle fiber types, what's actually happening when you feel "swole" after a workout, and the real reason why you might feel thicker when you're strength training. 

Also, there are also some personal body image fears that we need to address. I'll be sharing my own story and personal physical perceptions of "bulkiness" and how I've overcome. 

We're packing a LOT in the episode! You're going to learn a ton about body types and muscle fibers and how your own body operates. 

More Resources: 

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• [SM Article] Will Lifting Weights Make Me Bulk Up? 
• [GGS Article] Does Lifting Heavy Make You Bulky? 
• Philippians 4:12-13

When you "eat healthy", do you simply follow a checklist of rules and strategies and hope for the best? If being healthy is something that you want to be a lifestyle and last forever, then you need to become more intuitive.

Intuitive Eating (and Training) means beginning with a set of healthy guidelines, but then using your own wisdom and discernment to ultimately guide your food and exercise choices. 

When you eat and train, ask yourself these questions: 

• Does this meal/workout comply with the SM healthy guidelines?
• Is there anything that I can change, add, or take away to make it better for my body?
• How will this food/beverage make me feel in about 30 minutes? Hungry still? Stuffed? Sugared out? Lethargic?
• Will I feel better if I just eat less or more of it?
• Will I feel better if I change this workout somehow or do something a little different today?
• Will this meal/workout be helping or hindering me from reaching my goals?

Don’t just blindly follow rules, but begin to own your journey, feel it in a deeper way, look for insights and clues, and start to make choices that are wise and mature. 

More Resources:

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Stress Eating & Mindless Munching (Learning the Art of Mindfulness) - podcast episode 20 
• How Your Body Was Made to Move (functional training) - podcast episode 7

Mom-guilt is not healthy nor appropriate in any situation, yet we feel it all the time. We're constantly aware of a general sense that we're dropping the ball or we're not "good enough" at managing life. Whether we feel this pressure of inadequacy internally or from our social circles, we need to be aware of it and learn to let it go. 

The most obvious areas of mom-guilt are parenting choices, household duties, our professional careers, time spent in relationships, and even our own self-care with our decisions about exercise and eating. So, on this episode, Scott and I have a deep conversation about how to spot the source of mom-guilt and powerfully confirm our right-standing as moms before the Lord. 

We're also going to make a clear and important distinction between mom-guilt and true Holy Spirit conviction. What if the guilt that you're feeling is actually a prodding from the Lord? 

Resources from this episode: 

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Romans 3:23, 5:1, 8:1, 10:11
• Psalm 103:12
• Isaiah 50:7
• Psalm 34:5
• 2 Corinthians 7

This is how we get confused and stuck with the all-or-nothing mindset: we have this impression that if we want to be fit and healthy, we're supposed to go "all-in" and become obsessive fitness fanatics. We think we're supposed to like it, to be passionate about it, and have a desire to workout all the time. But what if we don't even like it? 

Feel the pressure lift!! Being fit, active and sprinkled with chia seeds is not necessarily the ideal woman today. You have permission to be YOU, even if that means you don't like exercising. 

However, you DO have the responsibility to take care of your body well and to keep it healthy. The good news is that you do NOT need to workout 5 or 6 days a week to achieve that. 

If you "hate" exercising, we're discussing the 4 things you need to do just to make sure you're staying healthy. 

MORE RESOURCES FROM THIS EPISODE: 

• The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
• Couch to Strong Mommas - 8-Week Beginner Workout Program: perfect if you don't like to workout! 
• Acts 17:28
• Job 33:4