The new year often comes with big goals, big pressure, and a whole lot of overwhelm... especially for busy women and moms.

But here’s the truth: You don’t need an extreme reset or perfect routine to feel better in your body this year!

In this episode, I’m sharing 3 simple wellness habit shifts that support your energy, hormones, and mindset—without adding more to your plate. These are gentle, grace-filled changes you can start right where you are.

Inside this episode, we talk about:
 • a simple morning habit that sets the tone for your day
 • a healthier way to think about food that supports energy (not guilt)
 • how to move your body in a way that works with your season of life

This conversation is for the woman who wants to feel strong, confident, and healthy. NO MORE burnout or perfectionism.

✨ RESOURCES MENTIONED IN THIS EPISODE:

🖊️ Grab my FREE Faith & Wellness Planner
This printable planner helps you create daily rhythms rooted in faith, movement, and nourishment—without overwhelm.
👉 simple faith-filled wellness planner

💪 Join my 3-Week Faith & Fat Loss Round (Starts Monday!)
If you’re ready for structure, accountability, and a science-backed plan that fits your real life, I’d love to support you inside this next round.
👉 Coach Jessie's NEXT 3-WEEK ROUND 

Friend, this can be the year you stop starting over—and start building habits that actually last! 

For years, I believed that if I just tried harder—worked out more, ate cleaner, stayed disciplined—I would finally feel strong and confident in my body again.

But motherhood changed everything.
And then… perimenopause quietly entered the picture. 😲

In this episode, I’m sharing my honest journey through fitness as a busy mom, navigating hormone shifts, frustrating plateaus, and the exhausting cycle of restriction and binging. 

I open up about the moment I realized my old routines weren’t working anymore—and how God led me toward a healthier, more sustainable way forward.

This isn’t a story about quick fixes or perfection. It’s about learning to steward my body differently, renewing my mind, and breaking free from shame by partnering with God in my wellness journey.

If you’ve ever felt stuck, discouraged, or confused by your changing body—this episode is for you.

Click to join my next FASTer Way 3 Week Muscle & Metabolism Challenge.

Click to get free samples of the workouts that have helped me feel stronger than ever. 

Click to for a free intermittent fasting guide. 

Click here for a macro cheat sheet.

 In this episode, Jessie explains what macros are—protein, carbohydrates, and fats—and how tracking them can be a grace-filled practice of stewardship to God. 

Learn how more tracking macros boosts energy, steadies cravings, helps with insulin resistance, and restores peace around food, all while aligning your habits with Scripture. 

Resources Mentioned:

• Click for a Free Macro Cheat Sheet 
• Click to Join the Next 3 Week FASTer Way Round 
• Today’s Scriptures — 1 Corinthians 10:31; Romans 12:1; Proverbs 25:28; John 10:10
• Contact Jessie: [email protected]

Whole food nutrition isn’t about perfection... it’s about peace! 

When we eat what God designed, we experience the kind of energy, mental clarity, and emotional stability that allows us to live fully — to serve, love, and lead well. 

Need a whole food meal plan? Click to grab one here 

Want to lose weight, gain strength, and dig into proper nutrition for 3 weeks? Join my next 3 week FASTer Way Challenge Here! 

A verse to live and eat by: “Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”
— 1 Corinthians 6:19-20 

In today’s episode of The Strong & Courageous Mama, we’re talking about what it really means to be strong and courageous for our families—especially in seasons of fear, loss, or uncertainty. Strength isn’t about holding it all together on our own—it’s about leaning into the Lord, who promises to go with us wherever we go.

You’ll hear:

• Why God repeats “Be strong and courageous” throughout Scripture
• Three gentle ways to live with courage in your daily life
• A prayer for every mama walking through a hard season

Friend, you don’t have to carry this life alone. The Lord is your strength, and He is with you.

✨ Free Resource: Download Be Strong & Courageous: 11 Bible Verses for Moms — a printable guide to remind you of God’s promises each day. Click here for the guide

Do you ever feel like time just slips through your fingers? In this episode, we dig into Ephesians 5:15-16 and talk about what it really means to "redeem the time." I'll share three simple, practical reminders you can carry into your week - so you can walk wisely, prioritize what matters most, and invite God into even the smallest moments of your day. 

Check out my favorite prayer app: The One Minute Pause App

Find me on Instagram for more helpful tips: instagram.com/jessie.fehland

Ever feel like your mornings set the tone for your entire day? In there episode, I sit down with mom and energy life coach and the creator of the 345 Method Journal, Katie Graham, to talk about how simple, intentional habits can help you stop into your day with more peace and purpose - even in the busiest seasons of motherhood! 

Whether you're craving a calmer start to your day or looking for encouragement from a mom who's been where you are, this conversation will leave you inspired and equipped to start strong.

In this episode you'll learn: 

- How Katie discovered the life-changing power of a morning routine and quiet. 

- One simple habit any mom can start tomorrow.

- Why community is essential for consistency.

- Encouragement for the overwhelmed mama who feels stuck. 

Resources for you:

Join the 5-day Cortisol Reset Challenge with Jessie: http://www.fasterwaycoach.com/cortisol-reset?aid=jessiefehland

Find Katie on the 'gram: https://instagram.com/coach.katie.graham

Grab a 345 Connection Journal: https://coachkatiegraham.shop/collections/all

Join Katie's 3-day challenge: https://katie-graham-coaching.kit.com/1b2cf899a0

Thriving in Motherhood: Wellness and Scripture to Go from Surviving to Flourishing

✨ In this episode of The Strong & Courageous Mama, we’re talking about how to move from just surviving the chaos of motherhood to truly thriving—physically, emotionally, and spiritually. Through a faith-filled lens, we explore the power of scripture, simple wellness rhythms, and the joy God wants us to experience in our daily lives with our children. Whether you're in the thick of diapers or navigating teenage emotions, this episode will give you encouragement and practical tools to embrace the abundant life God has promised you.

📖 Scripture References:

• John 10:10 – Life abundantly
• Romans 12:1 – Wellness as worship
• 2 Corinthians 12:9 – Grace over perfection
• Ecclesiastes 4:9-10 – Power of community

🛠️ Practical Takeaways:

• Start each day with gratitude
• Prioritize wellness as an act of worship
• Embrace grace and let go of perfection
• Cultivate joy and have more fun with your kids
• Surround yourself with faith-filled community 

🔗 Resources:

• Click to join the Strong & Courageous Free Wellness community
• Click to follow me on Instagram for more daily encouragement
• Grab my free faith-filled wellness planner

🙏 Leave a Review:
If you loved today’s episode, would you leave a quick review? It helps other moms find encouragement, too!

In today’s episode, we’re flipping the script on what discipline really means in your wellness journey. If you've ever felt like the word “discipline” sounds restrictive, legalistic, or just plain exhausting—this episode is for you. 

You'll discover how small acts of obedience lead to big breakthroughs, how discipline is actually a form of freedom, and what the Bible says about living with purpose and intentionality in both body and spirit.

✨ Plus, I’ll share how you can join my 6-week FASTer Way program—starting soon—so you can step into fall already feeling strong, confident, and aligned with the woman God created you to be.

🔗 Join the 6-week program before school starts: 10 spots open! Click to get one! (Use code SAVE50 this July!)

 📖 Scriptures referenced: Hebrews 12:11, 1 Corinthians 9:27, 2 Timothy 1:7, Proverbs 25:28, Romans 12:1

Are processed foods secretly sabotaging your health journey? As a busy mom, you’re doing your best — but the convenience of overly processed foods might be leaving you tired, bloated, and stuck. 

In this episode, Jessie shares how processed foods impact fat loss, energy, and hormones — and offers simple swaps plus faith-based encouragement to help you feel strong, nourished, and energized.

Scripture: 1 Corinthians 10:31
“So whether you eat or drink or whatever you do, do it all for the glory of God.”

Proverbs 16:3 

“Commit to the Lord whatever you do, and he will establish your plans.”

Links & Resources:

• ➕ Join the FASTer Way with Jessie:  Click for More Info Here
  
  
• 📥 Download the Free Anti-Diet Guide
  
  
• 💛 Follow Jessie on Instagram: @jessie.fehland
  
  
  

⭐ Leave a review if this blessed you! It helps other faith-filled moms find the show.