Simple Steps for the Whole You

By Simple Steps

Many women feel powerless to create and maintain healthy habits. On the Simple Steps Podcast, we guide women towards new habits that will strengthen their connection to God and to their bodies.

Lisa a... more

· Health & Fitness

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FAQs about Simple Steps for the Whole You:

How many episodes does Simple Steps for the Whole You have?

The podcast currently has 82 episodes available.

Simple Steps for the Whole You episodes:

August 06, 2024Sensory Walk: Using Your Senses to be Mindful and Present on a Walk
Sensory Walk: Using Your Senses to Be Mindful and Present on a Walk
“Taste and see that the Lord is good!” Psalm 34:8
Welcome to Episode #47! We are still in our Simple Summer Series! And today we are talking about a different type of walk. Last week, we talked about taking a Gratitude Walk. And, today we are talking about taking a Sensory Walk.
Why do a sensory walk? It’s the perfect way to be present and mindful this summer!
Benefits: Engaging your senses can help you be more mindful by drawing your attention to the present moment and connecting with parts of yourself that are often disconnected from the world around you. This practice can help you shape your brain to be more attentive and less reactive, and can even help you form new neural pathways.
Sensory Walk ideas:
5-4-3-2-1 Sensory Walk
5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, 1 thing you taste (Or want to taste!)
Seek different textures on your walk. Touch the beautiful flowers and plants on your walk. Notice the breeze or heat on your skin. Notice how your feet feel when they touch the pavement. Can you feel every part of your foot on the ground?
Walk slowly and do not bring your phone!
“I will walk with you in complete freedom, for I seek to follow your every command.” Psalm 119:45 TPT
Sensory Walk Resource: https://empoweringhealthcoach.com/store/ols/products/sensory-walk-resource
Simple Steps:
Download the Sensory Walk resource and do a Sensory Walk this week!

Report back in our facebook group! Tell us how it went for you. How did you feel?
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
12min
July 29, 2024 Simple Summer Series: Gratitude Walk
Gratitude Walk
Welcome to Episode #46 and the 5th in our Simple Summer Series! Today we talk about a very simple practice to help you be more mindful on a walk.
Gratitude walk: a walk in which you focus on, think about, list, and possibly verbalize what you are grateful for.
Listen in on Michelle and Lisa as they both share their weekly gratitude walk with all the listeners on today’s podcast.
We want to hear about your gratitude walk! Chime in on this topic in our Facebook group. Look for the post about Gratitude Walks, add your experience and be encouraged by others!
Listen next week as we talk about another way to be mindful on your walks this summer and all year long!
CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
16min
July 23, 2024Mindful Eating
Mindful Eating
Welcome to Episode #45, and our 4th episode in our Simple Summer Series. Today, we are excited to talk about Mindful Eating or the art of being present while you are eating.
What gets in the way of you being fully present when you eat? Electronics? Multi-tasking? Standing while eating? Shame? Or something else?
What if you begin to work on being more present while you eat this summer? The benefits are numerous:
Better digestion

Eating less

More nutritious food choices

Possible weight loss

Greater appreciation for your food
We invite you to take the Mindful Meal Challenge! You can grab this free printable on Lisa’s website and join in the challenge:
https://empoweringhealthcoach.com/store/ols/products/mindful-meal-challenge
Join us next week as we explore a mindfulness practice of the Gratitude Walk

CONNECT WITH US HERE:
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw

Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
17min
July 16, 2024 Simple Summer Series: Gardening
Simple Summer Series: Gardening
Why the Garden is the Perfect Place to Practice Mindfulness
Welcome to episode 43 of the Simple Steps for the Whole You podcast! Today we are talking about a subject you may really love: gardening!
We have 2 friends that are just absolutely in love with gardening so we interviewed them on this topic. Listen to Bri Carroll and Robin Parker share about how gardening plays an integral part in their lives.
The first book in the Bible shares some beautiful imagery in regards to gardens.
Some of the benefits of gardening is improving osteoporosis through using gardening tools. This is considered weight-bearing exercise. Gardening may lower stress and blood pressure.
Simple Steps:
Go outside and notice the plants, trees, and flowers around you. Engage your senses.
Bring something from the outside into your home. Pick or buy some flowers. Visit a farmer’s market in your area and buy some fresh produce or flowers to bring inside your home.
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
Genesis 2:8-9 NKJV The Lord God planted a garden eastward in Eden, and there He put the man whom He had formed. And out of the ground the Lord God made every tree grow that is pleasant to the sight and good for food. The tree of life was also in the midst of the garden, and the tree of the knowledge of good and evil.Genesis 3:8 NKJV And they heard the [a]sound of the Lord God walking in the garden in the [b]cool of the day, and Adam and his wife hid themselves from the presence of the Lord God among the trees of the garden.
...more
27min
July 09, 2024Simple Summer Series: Sunlight & Grounding
Simple Summer Series: Sunlight and Grounding
The Power of Nature Through Sunlight and Putting Your Feet on the Earth
Welcome to episode 43 of the Simple Steps for the Whole You podcast! Today, we bring you 2 ideas to try this summer: Putting your Face in Sunlight and Putting your Feet on the Earth (also known as grounding).
There are many benefits to both of these practices. When putting your face in the sunlight, especially in the early morning sunlight, you may increase your Vitamin D level, regulate your melatonin and serotonin levels, and reset your circadian rhythm.
When grounding, you may increase the level of electrons in your body which improves energy, Both of these practices are wonderful ways to be mindful, and fully in the present moment as your sensory system enjoys itself.
Today’s episode fits nicely with an interview we brought you earlier in the year with licensed therapist, Carrie Basher: Hope for Seasonal Depression.
We hope you enjoyed this episode! Stop by our Facebook group to let us know which simple practices you are trying this summer!
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
15min
July 02, 2024Simple Summer Series: Being Mindful and Fully Present
Simple Summer Series Introduction: How Being Mindful and Fully Present Will Give You the Summer You Desire
Welcome to Episode #42, and the first episode in our Simple Summer Series!
Michelle and Lisa are excited to bring you topics this summer such as: gardening, grounding, sunlight, walking, eating, and prayer. The focus will be on MINDFULNESS and being fully present in your summer activities.
In today’s episode Lisa reads about a study done on hotel housekeepers and how mindfulness about their level of activity drastically improved their overall heath. You can read the article here: https://www.npr.org/2008/01/03/17792517/hotel-maids-challenge-the-placebo-effect
Stay tuned throughout July and August as we dive deeper into how you can be fully present and have a SIMPLE SUMMER!
Lisa is having a FREEDOM SALE on her book! Get it for $9.99 on Amazon through July 4th! Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
20min
June 25, 2024Staying Free from Rushing: Wrap Up
Staying Free from Rushing: Wrapping Up Our “The Impact of Being a Rushing Woman” Series
Episode 41 of Simple Steps! Today, we are wrapping up our series on The Impact of Being a Rushing Woman! Michelle and Lisa have loved this series, and we know you will find this whole series healing and helpful for you.

Friends, this life is hard. Jesus promised us we would have trouble AND we would have HIM! This truth is our saving grace! We have the Holy Spirit dwelling in our bodies, our very beings. Ready to quiet us and slow us and even still us, if we tune in.
A question to ponder? What might you be running to or rushing from?
Get curious about what is causing you to avoid slowing down?

What is causing you to stay in rushing mode?
Keys to Freedom:
The Importance of Grace: Ephesians 2:8–9
The Importance of Small Habits: In John 6:1-14 Jesus wanted the disciples to feed a large crowd. They said it would be impossible. But, a boy with them had five small loaves of bread and two small fish. Jesus takes this gift, thanks God for it, and uses it to feed over 5,000 people, with leftovers to spare!
The Importance of Community: Galatians 6:2
Carry each other’s burdens, and in this way you will fulfill the law of Christ.
Simple Steps:
Bring this question to God: What is causing me to avoid slowing down? Or, what keeps me in rushing mode? Journal, reflect, discuss with a friend, family member, or even a counselor.
Journal, reflect, or discuss what life might look like and feel like to slow down? Let yourself dream. And, then listen to our Simple Summer Series where we are going to practice SIMPLE ways to slow down and enjoy your summer!
A Simple Practice to Try: A Butterfly Hug: https://youtu.be/R3sHusaUnyE
We referenced several previous episodes: Episode 25, Episode 26, Episode 27, and Episode 37.

Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
Order Lisa’s book, Grace-Filled Habits: The Ripple Effect of Spiritual Growth here: Grace-Filled Habits
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
23min
June 18, 2024Hit the Pause Button: Why Rest is Vital for the Rushing Woman
Hit the Pause Button: Why Rest is Vital for the Rushing Woman (Preventing burnout, refueling, Sabbath, living at the pace of Jesus)
Welcome to Episode #40 of the Simple Steps for the Whole You podcast! Today, we are bringing you the 5th episode of our series on “The Impact of Being a Rushing Woman”.
Sometimes the best thing the Rushing Woman can do is HIT THE PAUSE BUTTON! Not just slow down, but actually cease, desist, or Shabbat. In other words, rest.
Michelle has been growing in and practice Sabbath for about 20 years and delights in teaching others about God’s heart for us in gifting us Sabbath. Lisa is growing more and more curious about the Sabbath and what goodness has in store for her in that special design for rest.
As you get more curious about the Sabbath, we encourage you to try these 2 Simple Steps:
Identify your resistance. What’s getting in the way?
Not realizing your need

Not truly grasping God’s sovereignty, and relying on your own strength

Overwhelming to-do list or financial need to work

Slowing down or stopping is scary; thoughts and emotions surface that you may not be ready for

Don’t want to be legalistic

Busy with self-promotion, your own interests, pursuits, and consumptions

You are not sure how you spend your time during Sabbath
Make a plan. Look at your calendar and schedule a time for 2 hours at two different chunks of time with about 7 days apart. Notice what comes up for you. Are you more present to those around you? Do you experience uncomfortable feelings or resistance? Do you feel joy? Relief?
Michelle and Lisa reference a few favorite resources on Sabbath and rest today including: Rest of God by Mark Buchanan, The Ruthless Elimination of Hurry by John Mark Comer, and Sacred Rhythms by Ruth Haley Barton (the latter can be found under our favorite resource link below).
You can find Michelle's teaching, 4 Ways to Create Margin in Your Life here: https://breatheandbe.net/store/ols/products/4-ways-to-create-margin-in-your-life
And the free download, 7 Tips to Help Busy Families Keep Sabbath here: https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath

Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
35min
June 11, 2024 Nutrition and Movement that Helps or Hinders the Rushing Woman.
Nutrition and Movement that Helps or Hinder the Rushing Woman:
Over-caffeinated, High-intensity Exercise, and Digestion
Welcome to Episode #39 of the Simple Steps Podcast! We are on our 4th episode of “The Impact of Being a Rushing Woman” series. In our first episode, we covered how you can know if you are a rushing woman. Our 2nd episode is on people pleasing and we seemed to hit a nerve with that episode! And, last week, we shared about the nervous system and gave some very practical ways in which you can care for your nervous system without even leaving your house or paying a professional!
Today, we share some specific ways in which Rushing Women tend to see all that rushing impact nutrition, exercise, and digestion.
1 Peter 5:8 states, Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour.
The temptation to rush, self-medicate, and overdo it…is all evil. So counter from the way God leads. God desires us to be alert and aware of what we are doing and what He has for us. He has given us His Spirit so that we can exercise self-control.
Today, we'll cover:
Effects of Caffeine, Alcohol, Sugar, and Alternatives
Effects of High-Intensity Exercise and Alternatives
How Rushing Affects Digestion
We shared some encouraging news about the importance of water today. If you’d like to learn more about the benefits of water, listen to one of our most popular episodes here: https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000627608719
And you can find the Sugar Fast book we talked about here: https://breatheandbe.net/favorite-products
Simple Steps to Take into Your Week:
Evaluate your current reality. How much caffeine are you drinking in a day? How much alcohol are you currently drinking? Pray or journal about this.
Choose one area to begin focusing on changing. Go back to episode 29 on changing habits. https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000651189671
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
30min
June 04, 2024How Rushing Affects the Nervous System: Stress and Anxiety Management
How Rushing Affects the Nervous System:
Stress and Anxiety Management, Hope for the Busy Woman
Welcome to episode #38 of the Simple Steps Podcast! This is our 3rd episode in our series, “The Impact of Being a Rushing Woman”. Be sure to go back and listen to the first 2 episodes in this series: Are You a Rushing Woman? And People Pleasing.

Today, we are focusing on the Nervous System and the role it plays in helping us to speed up or slow down. Our nervous systems can become so taxed by often being in the Sympathetic mode or fight or flight. We literally run ourselves ragged and then many systems start piling up.
If you are not sure if your nervous system needs support, Michelle reads you a list of possible symptoms that can serve like an engine light letting you know it’s time to give your nervous system some support.
Michelle and Lisa always want you to know how much hope there is for healing and the beautiful thing is, there are many things you can do to help your nervous system heal! Below are some Nervous System Nurturing Activities.
What will you try?
Breathwork?

Restorative yoga?

Grounding?

Getting to bed earlier?

Talking to your doctor or naturopath about getting your cortisol levels tested?
Need more support? Consider hiring Lisa as your health coach! She is now a certified LiveWell Health Coach! Michelle will soon also be a Certified LiveWell Health Coach! LiveWell Health Coaches coach the whole person with God as the guide! You can also go to: www.revelationwellness.org and click on Find an Instructor to find a LiveWell Coach in your area.
We offer you 2 Simple Steps to Support Your Nervous System:
Write out the verse, Isaiah 26:3, and place it on your wall as your cue to remind yourself to do one of the Nervous System nurturing activities above! Or use it as your cue to do step 2 below.
Here is that verse in the NLT version: “You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you.”
Try the Legs Up the Wall posture. Aim for 15 minutes or as long as you can handle.
Bonus: Meditate on Isaiah 26:3 while you are doing Legs Up the Wall!
This episode pairs very nicely with our interview with Lafaye Tapper, https://podcasts.apple.com/us/podcast/simple-steps-for-the-whole-you/id1704955108?i=1000654766301, for more about calming the nervous system.
Thank you for listening today! Please share this episode with an overwhelmed friend. We are going to bring you lots of encouragement over the next 5 weeks. God bless you, friends. You are not alone! We are in it together!
Remember to join our FACEBOOK GROUP where you can find many resources and encouragement:
https://www.facebook.com/groups/952022745490250/?mibextid=oMANbw
CONNECT WITH US HERE:
Michelle’s Website: www.breatheandbe.net
Lisa’s Website: www.empoweringhealthcoach.com
Some of our Favorites: https://breatheandbe.net/favorite-products
FREE RESOURCES:
PRAYER HABITS FOR MOMS: https://empoweringhealthcoach.com/store/ols/products/3-prayer-habits-for-moms
DAILY HABIT TRACKER: https://empoweringhealthcoach.com/store/ols/products/free-30-habit-tracker
7 TIPS TO HELP BUSY FAMILIES KEEP SABBATH
https://breatheandbe.net/store/ols/products/7-tips-to-help-busy-families-keep-sabbath
MEAL PLANNER TEMPLATE
https://breatheandbe.net/store/ols/products/meal-planner-template
...more
25min

FAQs about Simple Steps for the Whole You:

How many episodes does Simple Steps for the Whole You have?

The podcast currently has 82 episodes available.