Self Care Simplified

How can we become more consistent with our eating and exercise habits? Because clearly, consistency is crucial for achieving our goals. If we approach our "consistency" from the perspective of “faithfulness”, we can see that this is as much a quality and maturity of personal character as much as it is about habit choices. 

On this episode, we'll see that as we're being refined to look more like Christ, it includes the area of faithfulness...being true to our word and doing what we say we're going to do. This requires humility, clarity, and lots of prayer. And it requires learning how to persevere through trials and hardships. 

We're going to address the pitfalls of having the "all-or-nothing" or perfectionism mindset, and why this holds us back more than anything else. And then we'll chat all about: 

• How to set realistic expectations for yourself
• Creating backup plans
• Predicting the curveballs
• Having layers of accountability

Your Questions Answered!

At the end of the episode I'll be answering listener questions: 

1. From Victoria - (40:12) How should I sync my workouts with my menstrual cycle?

2. From Kait - (46:10) Do you have any tips for getting toddlers to eat healthier? To eat veggies?

Resources from this episode:

• 2 Corinthians 3:18
• Ephesians 4:22-24
• Matthew 5:37
• Romans 5:1-5
• Isaiah 41:10 

Are weight loss plateaus inevitable? Are they predictable? Is there a way to avoid them? And what's the best way to bust through a plateau when it happens? That's what we're talking all about on today's episode! 

When we’re talking about a plateau, we’re usually referring to a stall out in body composition changes, even when our habits are still on point. It can feel like all the things that worked in the beginning to create progress aren't working anymore. What in the world?!

In this episode, you're going to learn all about the metabolism, we're going to talk about the concept of "calories-in-calories-out", and we'll discuss metabolic compensation. 

But most importantly, we'll chat about nutrition and exercises strategies to bust through a plateau if you suspect it's occurring. 

MORE RESOURCES: 

• Article about the Law of Metabolic Compensation by Dr. Jade Teta 
• How to Lose 4 Pounds in 4 Days by Megan Dahlman, BS, CSCS
• Leptin, Ghrelin, and Weight Loss by Helen Kollias, Ph.D.

You asked, I'll answer! This entire episode is dedicated to answering all of your questions about exercise, nutrition, and the balance and interplay of these things in our lives. We're going to talk all about carbs, fasting, bad knees, running, how to be more consistent and setting a good example for our kids. The scope of topics we're covering on today's episode is incredible! 

1. (5:25) Are all carbs created equal?
2. (11:55) How do you handle nutrition goals when they differ from your spouse's?
3. (15:09) Is it ok to workout while I'm fasting, and if so, how can I strategically plan for this best?
4. (18:55) Any tips for someone with a very sedentary job and long commute?
5. (22:05) The elastic bands...what are they adding to the exercise? 
6. (24:44) What are the best workouts for someone with bad knees?
7. (26:49) I'm an Endomorph and I love to run, but it sounds like I should be lifting instead. What if I really just love to run?
8. (30:15) How do I break the inconsistency cycle, especially when I'm just not feeling into it?
9. (36:01) Where’s the best place to buy workout clothes and equipment?
10. (37:26) How can we raise our kids to have a healthy attitude about food and fitness?

Resources from this Episode: 

Strong Hips and Core Free Workout Download

Perform Better Minibands

Get a behind-the-scenes look at what a professional's own workouts actually look like! I'm going to pull you into my workout space and show you how I lay out my own personal workouts, what my week of workouts look like, and how long I train. I'll reveal my complete training history (including a random, terrible triathlon!), and even all the injuries that I've battled. We'll chat about yoga, running, weightlifting, goal setting, and so much more! 

I have found that the most helpful thing with fitness and nutrition is to learn from those that have gone before us. It's good to know the facts and the strategies, but when we can see how a professional is actually doing it, how they are specifically implementing these things, then it clicks even more. 

This one will be so helpful for you! 

At the end of the episode, we're answering YOUR questions:

1. Sara asks - "I feel a cold coming on. Should I do my workout as planned or should I just rest?"

2. Mandy asks - "What’s the best thing to do for shin splints? I can’t seem to beat this…whenever I try to run they come back."

Resources from this episode:

• The Strong Hips and Core FREE training program download 
• 1 Thessalonians 2:8, 2 Timothy 2:2, Titus 2:3-5 
• Megan's favorite YouTube yoga: Leigha Butler and Gayatri Yoga
• Scott's favorite YouTube yoga: Yoga with Tim

Today's episode is all about "cheat meals", splurging, and how to find balance so you can still see results and be healthy.

It's human nature, isn't it? As soon as we know what we should be doing, we immediately want to know how much of the wrong thing we can do before facing the consequences. In order to make a breakthrough here, we need to completely change the conversation. Let's move away from calling it "cheating" and let's let go of restrictions in general. 

You're going to learn:

• Why it's actually important to make sure you splurge,
• How to stop demonizing and labeling foods as "bad", 
• What exactly constitutes a splurge,
• How to have more self control with splurges so they don't derail you.

If you struggle with "trigger" foods or have a hard time going overboard when you stray from your healthy eating habits, this episode is exactly what you need. 

YOUR QUESTIONS ANSWERED! At the end of the show, I'm answering listener questions: 

1. From Karen (42:30): "Any advice for those of us with thyroid dysfunction? I have hypothyroidism, and it’s a lot of effort to maintain my current body let alone lose some pounds and tone up.”
2. From Heidi (48:22): "Do you have any good verses for when I feel worn out and ready to give up?” 

“Working out and eating healthy isn’t supposed to make you cry.” We've been told that self care, exercise, and good nutrition is strictly physical. It's just surface-level actions and behaviors. But then why on earth are so many of us falling apart into a ball of tears in the middle of a workout? Whether the feelings we have are sorrow, anger, a sense of being overwhelmed, or pure rage, the fact remains: it's completely normal to come face to face with some pretty big emotions during a workout.  

This episode seeks to unravel what's going on underneath the surface when we're asked to do something extremely challenging and outside of our comfort zones. We'll stare down our pride, weaknesses, and true motivations for exercising. In the end, we're going to be called on to deny ourselves and our deepest ambitions, and adopt the ambitions and purpose of Jesus instead. 

YOUR QUESTIONS ANSWERED! At the end of the episode, Megan will be answering your questions about Faith, Food, and Fitness. 

1. Lindsay asks: "Can you talk about the big exercise ball? What’s the benefit of using it, and how can I get better at it?"

2. Paula asks: "I always find myself so hungry only an hour or two after I eat. Then I start looking around for something else to eat. Any ideas?" 

MORE RESOURCES FROM THIS EPISODE:

• Matthew 6:5
• Romans 3:23
• Mark 8:34-37
• 1 Peter 2:9
• Colossians 3:1-3
• 2 Timothy 1:7 
• For my favorite physioball click here

We’ve all done it. Eaten because we’re stressed out and need a quick escape or have found ourselves mindlessly eating something just because it’s there. You completely recognize that these behaviors aren’t ideal. Mindless munching and eating under stress can completely sabotage any forward movement toward your physical goals, not to mention your emotional and spiritual health, too. But how can you stop self-sabotaging?

On this episode, we’re going to discuss emotional vs. unemotional eating, and how both are a result of turning your brain off while eating. You’ll learn how to become more mindful, intuitive and aware in these situations. You’re also going to be armed with strategies to combat these behaviors and stay the course with your eating habits.

These are some great questions to ask yourself while you pause and slow down to eat:

• How do I like the taste, the texture? Is it overly salty or fake or super sweet?
• How does this food make me feel? How will this food make me feel in 10, 20 or 30 minutes?
• Does this food line up with how I know I should be eating right now?
• If this is more of a splurge-type food, is this my favorite splurge? Or am I kind of wasting a splurge right now on something I don’t even really like?
• Is there anything that I can add to this or do entirely different right now to make this meal or eating situation even better and line up with my eating habits?

At the end of the episode, I’ll be answering your questions!

From Jenna: Any tips on how to slow down while eating? I feel that I race through meal prep, eat quickly between standing up 5 times during the meal, then hop up to be in front of the kids after the meal.

From Heather: I see you working out barefoot a lot in your workout videos. Is that something I should be doing, too? What are the advantages of working out barefoot?

More Resources from this episode:

Registration for the Strong Mommas Coaching Program end 9/11! Click here to learn more and to join now!

Philippians 1: 9-10

Proverbs 15:14

2 Corinthians 1:3-4a

Psalm 107:9

Jonah 2:8

"Let's take a deep breath and learn how to relax." This is going to be a marvelously relaxing, life-giving and hope-filled episode...don't miss this! If you want to be strong, healthy, maintain a good body composition, and feel your absolute best, it's nearly impossible if you don't manage your stress well. This episode is PART TWO of Stress Reality Check.

On this episode, we're taking a closer, more specific look at some effective strategies that you can begin using today that will significantly ratchet down your body's stress response and get it under control.

You're going to learn all about:

• Tips for a better sleep routine
• The trick for getting your nutrition under control without it becoming a frustrating burden
• How to breathe properly (the 5-5-8 count!)
• Creating balance throughout the week with your workouts
• The value of a supportive community that helps you lower your expectations

Resources from this episode:

The Strong Mommas Coaching Program (Registration open 9/5-9/11!) 

Saturate yourself in the Word:

Proverbs 3:21-26 (on sleep)

Psalm 4:8 (on sleep)

Genesis 2:7 (on breathing)

Job 33:4 (on breathing)

Ezekiel 37:6 (on breathing)

John 6:63 (on Spirit and life)

Matthew 11:28 (rest for your souls)

Isaiah 40:31 (on not growing weary)

Romans 8:38 (on security in our hope)

I bet you've been really hoping we'd talk about your core one of these days! Our midsections are usually our "trouble areas", whether it's because we carry too much weight there or because we have weak core muscles that are wreaking havoc on the way our bodies feel. On this episode, we're doing a thorough overview of your core... top to bottom, inside to out. 

You're going to learn all about:

• The muscles that make up your core
• Your core's primary job
• The hands-down best core exercises 
• And what does blowing up a pool toy have to do with it? 

We also touch on Diastasis Recti, how to fire back up deactivated core muscles, and common mistakes I see with core training. 

Resources from this episode: 

Strong Mommas Coaching Program (registration opens September 5th!) 

FREE Strong Hips and Core 2-Week Program download

Video of how to do a perfect plank 

Video of side plank variations for all abilities  

Video of proper breathing technique 

Yoga with Tim (Scott's favorite yoga instructor!) 

Coming full circle in our body typing series, we finally come to the Endomorph. 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
• (Downloadable!) Healthy Meal Plans for the different body types  
• The Strong Mommas Coaching Program (registration opens back up September 1st!)