Simple Fitness Habits | Workout Plans, Health Habits, Macros, Bible Verse to Motivate, Weight Loss

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In this episode, I share three simple, proven strategies to help you stay toned and feel strong through the holiday season—without resorting to restrictive diets or over-the-top workout plans. Plus, I’m thrilled to announce my 12-Week Personalized Transformation Plan Flash Sale happening NOW through Sunday, November 24th!

Whether you’re ready to jumpstart your fitness journey or simply maintain your progress during the holidays, these tips and my personalized plan are designed to help you build sustainable habits and achieve real results—all while keeping faith at the center of it all.

What You’ll Learn in This Episode:

Why Listen to This Episode?

🎯 Feeling Stuck? Discover a step-by-step plan that works in any season of life, especially during the holidays.
🎯 Faith-Driven Fitness: Learn how to align your health goals with your walk with God for deeper, lasting transformation.
🎯 Flash Sale: Take advantage of the 12-Week Personalized Transformation Plan—faith-driven coaching designed to help you achieve your health and fitness goals with sustainable, personalized strategies.

Exclusive Flash Sale Details

What’s Included:

Sale Dates: November 21st–November 24th, 2024

Why Now? Don’t wait for January! Take care of YOU before the chaos of Black Friday shopping and holiday planning begins.

Head to the link in the show notes or DM me on Instagram with the word “FREEDOM” to learn more and grab your spot!

Let’s Stay Connected!
Make sure to subscribe to the podcast so you never miss an episode, and share this one with a friend who could use some fitness tips or encouragement this holiday season.

Thank you for listening, Fit Fam! Let’s make this holiday season the healthiest and strongest one yet.

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In this episode of Simple Fitness Habits, we tackle a unique question: Can the Bible actually help with weight loss? This episode dives deep into how Christian women can connect their faith with their health and fitness journey. If you’ve ever felt stuck in frustration with your body, overwhelmed by diet culture, or unsure of how to align your health goals with your faith, this is for you.

Join me as we explore three transformative truths about what the Bible says about your body and how embracing them can lead to freedom, confidence, and even weight loss.

Let’s break the cycle of guilt and frustration together. Dive deeper into this journey by joining my free Facebook group or exploring other episodes of the Holy Health Habits series. And if you’re ready to take the next step, check out my personalized faith-based fitness transformation plan.

Let’s honor God with the bodies He’s given us. Tune in and take that first step today!

Resources Mentioned:

Holy Health Habits Episode Series

Join our FREE facebook community: Simple Fitness Habits for Christian Women Group

Jennifer’s Website: Vibrant Rise Functional Wellness – Connect with Jennifer and explore her holistic health coaching and wellness programs.

In today’s episode, we dive deep into the mind-body connection with Jennifer, a seasoned health coach with over a decade of experience in functional wellness. Jennifer shares how women can heal from chronic pain, autoimmune disease, and gut issues by addressing root causes like unresolved trauma, negative self-talk, and environmental factors. From lab testing to emotional healing, this episode is packed with practical advice for those looking to improve their health naturally.

In This Episode, You’ll Learn:

What is functional wellness? Jennifer explains the holistic approach to health and how it addresses the root causes of chronic pain and autoimmune diseases.

The Mind-Body Connection: How negative thought patterns, unresolved trauma, and emotional repression can trigger physical inflammation, causing chronic health issues like autoimmune disease.

Functional Lab Testing: How lab tests can provide valuable insights into your body’s inner workings and help identify imbalances causing health issues.

Environmental Health Upgrades: Jennifer shares how upgrading your environment (e.g., air and water filters) can have a significant impact on your well-being.

How to Heal from the Inside Out: Practical tips on how to start healing, including addressing both physical and emotional components of health.

Key Takeaways:

Your Thoughts Impact Your Health: Negative self-talk and unresolved emotions can manifest as chronic pain and inflammation. Starting the healing process requires changing the way we think about ourselves and our bodies.

Healing Takes a Holistic Approach: It’s not just about fixing the physical symptoms—it’s about addressing root causes, such as emotional trauma and environmental factors.

Functional Wellness Can Transform Your Health: Through lab testing and lifestyle changes, you can uncover the hidden causes of your health struggles and start healing from the inside out.

Small Changes Make a Big Impact: Simple steps like upgrading your home’s water and air quality can lead to significant improvements in your health over time.

It’s Time to Address the Root Causes: Whether it’s physical pain, autoimmune disease, or emotional baggage, real healing begins when we address the root causes of our struggles.

Take Action: If you’re struggling with chronic pain, autoimmune diseases, or emotional baggage, it’s time to take the next step in your healing journey. Listen to Jennifer’s advice and start addressing both the physical and emotional components of your health today. You are not alone—healing is possible!

Join our FREE facebook community: Simple Fitness Habits for Christian Women Group

In today’s episode, I sit down with holistic wellness expert and vibrant faith-driven coach, Jennifer Ragazzo, founder of Vibrant Rise Functional Wellness. Jennifer has dedicated her life to empowering Christian women through holistic wellness, focusing on reducing anxiety, fatigue, and inflammation while deepening faith.

Jennifer shares her incredible personal health journey and the powerful transformations she’s witnessed. We talk about everything from overcoming health crises, understanding the body from a biblical perspective, and honoring God through self-care. We also discuss integrating holistic health into daily life, the importance of spiritual growth for physical healing, and how treating our bodies as temples can lead to the energy and vitality we need for our calling.

Tune in for a conversation full of inspiration, faith, and actionable advice on holistic health, where we explore how creating a culture of wellness starts within the home and the heart. Whether you're a busy mom, a midlife woman facing new health challenges, or just looking to connect faith with wellness, you’re going to love Jennifer’s insights.

Key Topics:

Mentioned Resources:

Take the “Perfect Faith-Based Fitness Program Quiz” https://www.shaeladaugherty.com/faithworkoutquiz

Unsure where to start? Discover the right workout, nutrition, and faith focus for your season of life in under two minutes. Take the Perfect Faith-Based Fitness Program Quiz and receive a customized plan, complete with actionable steps and faith-focused support to build sustainable health habits.

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Life is busy, especially as we juggle work, family, and our faith. Today’s episode is all about helping you manage your time effectively so you can stay consistent with your workouts, honor your body, and reach your fitness goals—even on the busiest of days. These three simple, time-tested hacks will make your fitness journey fit seamlessly into your life.

Highlights:

Micro Workouts: Maximizing Your Time
Short on time? Discover the benefits of micro workouts that fit into any schedule. From 1 to 15 minutes, these quick sessions allow you to build strength without compromising your busy schedule.

Schedule Workouts Like Appointments
Learn why treating your workouts as a non-negotiable on your calendar can change the game for your fitness routine. Whether it’s five minutes or 30, setting time aside for yourself is key.

Combine Workouts with Spiritual Growth
Boost your physical and spiritual health by pairing your workouts with worship, prayer, or scripture meditation. This approach adds purpose to your movement and deepens your connection with God.

Key Takeaways:

Leverage Micro Workouts:
Make the most of small pockets of time with quick, impactful workouts. These mini sessions keep you consistent without overwhelming your day.

Set a Workout Appointment:
Block out time on your calendar just as you would for a meeting or appointment. This small habit shift makes it easier to stay committed.

Integrate Faith into Fitness:
Pray or meditate on scripture during your workout. Shift your perspective to view movement as a form of worship, and watch it transform your fitness journey.

Take the Perfect Faith-Based Fitness Program Quiz: https://www.shaeladaugherty.com/faithworkoutquiz

Join The Stronger Collective: https://thestrongerco.com/

Are you wondering which fitness program is right for you right now? Take the Perfect Faith-Based Fitness Program Quiz! In under two minutes, you’ll receive a tailored plan based on your current life season, complete with workout suggestions, nutrition guidance, and an inspiring scripture for motivation.

Are you stuck in a fitness rut, doing endless HIIT workouts but not seeing the progress you want? In today’s episode, we’re breaking down the five reasons why too much HIIT could be hindering your fitness journey, and why embracing a balanced approach with strength training is essential for building a sustainable routine and achieving those long-term goals. Whether you’re craving more energy, aiming to reduce burnout, or looking to increase muscle tone, this episode covers what you need to know to get out of the cardio loop and into real results.

Key Highlights:

Learn how constant high-intensity workouts can lead to overtraining, muscle fatigue, and even weight gain due to elevated cortisol levels. Discover the importance of balancing cardio with proper recovery.

Muscle-Building vs. “Skinny Fat”
Understand why HIIT alone isn’t enough for muscle definition and tone. To create the lean, strong look, you need consistent strength training. Learn how to structure your workouts for a balanced physique.

The Impact of HIIT on Stress and Sleep Quality
Find out how excessive cardio can actually worsen stress levels, disrupt sleep, and contribute to overall fatigue. If you’re experiencing energy crashes, it may be time to reconsider your workout routine.

 HIIT and Fat Loss Stalls
Hear why overdoing HIIT can cause your body to adapt, lowering calorie burn and slowing down fat loss progress. Learn why alternating workouts with strength training can keep your metabolism active.

 Injury Risks and Sustainable Exercise
HIIT workouts can strain your joints over time. Avoiding injuries by mixing in strength training and low-impact movements will support you for the long haul.

Practical Takeaways:

Dial Back the Cardio
Limit high-intensity cardio to 2-3 times per week, aiming for sessions under 20 minutes. Instead, focus on strength training for lasting muscle and metabolic health.

Focus on Recovery
Include low-impact activities like walking, yoga, or stretching to let your body recover, prevent burnout, and increase workout efficiency.

Adopt a Balanced Approach
A mix of strength training, cardio, and recovery allows for better results and a healthier, sustainable routine.

Scripture Reflection:

“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28

Free Resource
Lean After 30 Guide – Curious about the protein intake you really need and how to make it a lifestyle? Download my Lean After 30 Guide! You’ll get insights on protein, weight training, and key nutrition strategies designed to support lean muscle and balanced energy as your body changes: https://www.shaeladaugherty.com/leanafter30

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If you’ve ever wondered whether two eggs are enough to kickstart your morning or why you’re not seeing the results you want, today’s episode has the answers. We’re diving into why high-protein breakfasts are essential for your weight loss and fitness goals—especially as a busy woman juggling all of life’s demands. We’ll uncover what makes a high-protein breakfast crucial for muscle tone, sustained energy, and keeping you feeling satisfied until your next meal. Say goodbye to those mid-morning and late-afternoon crashes!

What You’ll Learn in This Episode
In this episode, Shayla breaks down why a high-protein breakfast is key to reaching your goals and provides practical examples you can implement today.

Why 20-30 Grams of Protein Is Essential at Breakfast
Protein helps maintain lean muscle, fuels metabolism, and prevents energy dips throughout the day. Find out how two eggs simply don’t provide enough for most women to get through a busy morning!

Easy Ways to Increase Protein in Your Breakfast
From adding egg whites to incorporating Greek yogurt and protein shakes, discover simple, adaptable ways to hit your protein goals without a major time commitment.

Debunking Protein Myths
Worried about protein making you “bulky” or that it’s only necessary if you’re lifting weights? We’re busting those myths and explaining how protein supports overall wellness, fat loss, and muscle tone, no matter your workout routine.

Quick Highlights from the Episode

Download the FREE 6 Common Mistakes Keeping You From Success in Your Fitness Journey Guide: https://www.shaeladaugherty.com/6mistakes

Are you doing everything right—eating well, hitting the cardio hard—but still not seeing the toned results you crave? This episode dives into why weight training is the missing piece in your fitness puzzle. If you’re tired of the scale not budging, or losing weight without achieving that “toned” look, then this episode is for you! Discover three key reasons why adding weight training can help transform both your physique and confidence, making fitness a lasting, life-giving habit.

What You’ll Learn in This Episode
In this episode, I’m sharing why weight loss without weight training may not be giving you the results you want. You’ll leave understanding:

Why Weight Loss Alone Won’t Lead to Fat Loss or Muscle Tone

How Weight Training Boosts Your Metabolism for Long-Term Fat Loss

The Confidence-Building Power of Strength Training

Quick Highlights from the Episode

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Macros Made Simple: https://www.shaeladaugherty.com/offers/RQxaXACi

In today’s episode, we’re diving deep into the world of macros—what they are, why they matter, and how you can track them without relying on a calculator for the rest of your life! I share my personal journey with macro counting and how I went from obsessing over calories to developing a more sustainable, freeing way to manage nutrition through my signature Hand Method.

We’ll explore:

If you’re ready to ditch the calculator and take back control of your nutrition, this episode is for you!

Key Takeaways:

Join the Stronger Collective App: Want to apply the Hand Method to your meals? The Stronger Collective App makes it easy with daily recipes and macro breakdowns using the Hand Method. Get a free 7-day trial and join our CrockTober 2024 Challenge for delicious, easy Crock-Pot meals that align with your goals.

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In this episode, we dive into the story behind the rebrand of the podcast from Move Your Body Differently to Simple Fitness Habits. After conducting market research and listening to what women like you really want, I realized there was a need for more practical, simple, and effective strategies to help you reach your fitness goals. Whether you're looking to lose weight, tone up, or build confidence, we’re making it easier to implement changes in your life that stick.

I also share my personal story from 2016, where I felt defeated and frustrated by my own fitness journey, and how inviting the Lord into that journey completely transformed how I viewed my body and fitness. Now, as I guide you through your health and fitness journey, we’ll focus on blending your faith with practical fitness and nutrition habits that will bring real, long-term results.

Key Points Covered:

The Rebrand to Simple Fitness Habits:

My Personal Story:

Four Reasons Behind the Rebrand:

My Promise to You:

How to Get Started Today: