The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Hey friend!

If you want freedom from food and from dieting, you are in the right place!

This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction.

Instead discover a simple, transformative strategy that frees you from constant food obsession while making healthier choices feel effortless.

Tune in if you're ready to reclaim your relationship with food and enjoy the freedom you deserve!

 Want to learn more about how coaching can help you take what you're learning here and actually apply it to your life to speed up your results?

Book a free call if you're ready to get off the diet roller coaster for good, look and feel your best without obsessing over food or the scale. 

Hey mama!

Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results?

 In this week's episode, we’re saying enough to dieting!

Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever)

Designed for busy moms and women on the go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories.

It’s time to embrace a healthier, happier you—because you deserve it!

Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day long

Aaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here. 

Is (night time) snacking sabotaging your health goals?

In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day)

Tired of trying to figure this whole healthy lifestyle thing out on your own?
Confused by all the information out there, and not sure where to start?
Sick of dieting to lose weight only to gain it all back again?

If so, I want to invite you to book a free call with me today!
Click here to reserve your spot

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered.

Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr. Jena Bradley, a physical therapist and mom of 4 on the show.

Dr. Jena helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the chaos of motherhood so they feel confident and strong in their own skin.

Dr. Jena Bradley’s expertise is shared through her blog and YouTube channel, Live Core Strong. And now she has a new podcast, The Fit Postpartum Mom, where she teaches quick workouts for busy new moms, with an emphasis on core strengthening first before all else. She’s most known for her superpower, scheduling and routines.

She juggles life with her 4 littles, volunteers at her church in the women’s and children’s ministry and continues to work as a physical therapist while running an Airbnb on the side.

She does all this while maintaining a healthy lifestyle and growing her own online business. If you want to stay motivated, Dr. Jena will surely help you reach your fitness goals faster all while being a busy mom.

SIGN UP for Dr. Jena's Bootcamp-- September 17-18, 2024
Listen to The Fit Postpartum Mom w/ Dr. Jena
Learn more about The Belly Wraps Dr. Jena shared!

Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings.

 If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen.

We’re diving into the power of protein— I'm breaking down three simple --but game-changing ways to use protein to your advantage. And strategies to help you eat more protein, because I know how hard it can be unless we have a plan.

Whether you're trying to keep up with your kids, manage a full-time job, or just want to feel like yourself again, these tips are going to help you stabilize your blood sugar, boost your energy, and finally kick those cravings to the curb. 

Hey friend!

Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you!

The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought I was just living a healthy lifestyle.

It wasn't until I heard that quiet, still small voice show me the reason sticking to my healthy lifestyle was so hard was because I was dieting but calling it a lifestyle.

If you find yourself in that place. Hopeless. Desperate. Tired of feeling discouraged and defeated, I see you. There is a better way, and it all starts with ditching the diet and the diet mindset.

Let's dive in!

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Book a call to work with me

Amazing mama!

I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. 

You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way)

I’m not talking about the quick moments you carve out between meetings to hop on your phone or the late-night Netflix binges just to unwind.

I’m talking about real, restorative rest. 

The kind that leaves you feeling refreshed, recharged, and ready to take on the world as the wonder woman you are.

I get it—sleep can feel like a luxury you just can’t afford right now.

But here’s the thing: better sleep isn’t just a nice-to-have. It’s the key to showing up as the best version of yourself in all those roles you care about so much.

This week's podcast episode is designed with you in mind—the mom who’s juggling it all and feeling so drained by the end of the day. 

We dive into practical, no-nonsense tips that fit into your life, no matter how busy it gets. 

 Because you deserve to feel rested, strong, and fully present. You give so much to others; it’s time to give a little back to yourself. 

I'm in this with you! Let’s make  sleep a priority, together.

You’ve got this, and I’m here to help.

Join The Strong(HER) Ways Sisterhood

Tired of spinning your wheels trying to sift through all the information out there on your own? Do you wish you had a simple, no fluff plan that fit into your busy life? Ready to start feeling more like yourself again in as little as 30 min/ day?

If you answered yes to any of those questions, consider this your sign to book a Holistic Lifestyle Coaching Call with me

Hi mama!

In this week's episode, we're diving into the essential topic of self-care for us working moms.

Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (including yourself).

Join us as we explore some practical tips and strategies to prioritize yourself without the overwhelming burden of mom guilt. As well as how to navigate the mom guilt when it does come up.

Want to link arms with other working mamas, get insider tips and strategies to help you find a balance between taking care of your work, family and yourself? Join The Strong(HER) Way Sisterhood!

Are you ready to make some changes, but not exactly sure where to start? Tired of dieting? Losing weight only to gain it all back and then some?

If you are want to make healthier choices and feel more like yourself in as little as 30 minutes a day, book a Holistic Lifestyle Coaching Call today! 

Hey mama!

Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals?

In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet trap.

If you've yo-yo'd up and down with your weight, have tried every diet out there only to have short term success, this episode is for you!

I learned how to diet successfully for over 10 years, but it felt like I was constantly struggling with the scale, thinking about food all the time, and even at my lightest still did not feel good in my body.

I want to help you avoid that!

It wasn't until I started working on my relationship with food, the scale, and my body that everything changed. In this week's episode we look at the foundational steps to help you win at this long term so you can start feeling good in your clothes and body today!

 Join The Strong(HER) Way Sisterhood!

and, if you want to take a deep dive into this work, but not sure where to start? Book a call here!

Hey Mama!

Are you feeling guilty about spending too much time on your phone?

You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need.

In this episode, we tackle the common struggle of checking out on our phones  and its impact on your life.

You'll also discover 5 practical strategies to:
- reclaim your time
-reduce guilt
-create an environment that helps keep you on track

 Tune in to learn how to balance your digital life while still getting the much-needed brain breaks you deserve. Say goodbye to screen time stress and hello to a more balanced, fulfilling day!

Want to book a coaching call with me to take what you are learning here on the show and apply it directly to your life?

Join The Strong(HER) Way Sisterhood free!