Self Care Simplified

Ask Me Anything! In this episode, I’m tackling some of your most burning questions about fitness and nutrition. But we’re doing it differently this time - you’re going to hear from real moms with very real struggles as they put me directly on the spot in real time. So fun!    First, weight loss. You’ll hear from Lindsey, who has witnessed her weight creep up over the past year. We talk about one s...

Do the words “overwhelmed, exhausted, or burnt out” hit close to home?    You might be the mom who overwhelms yourself by trying to tackle lofty health and fitness goals and set extremely high expectations, only to burnout, give up and feel like a failure. Or...you could be so rushed in family life [activities, responsibilities, etc.] that you have zero margin for your own self-care.    Today, I’m...

It’s so hard to feed your kids healthy meals and snacks when you’re busy and on the go! You might even have picky eaters that eat Easy-Mac and Go-gurt for lunch more times than you’d like to admit. So, my 10-year old son Calvin and I would like to help you out!    On today’s episode, Calvin and I are giving you lots of excellent ideas for healthy breakfasts, lunches, dinners and snacks that are ki...

Summer’s gone and I bet you’re getting a burst of that back-to-school motivation to get back into a routine and prioritize your workouts and eating habits again. But I’d hate for you to make all the same mistakes that most women make when starting back up - because if you do, you’ll crash and burn and have a horrible experience. Not fun.    Going too hard too soon, trying to eat like a pro, doing...

For most people, either the fitness or the nutrition aspect is easier, but rarely are both components natural. For Emily, she always gravitated towards sports, weightlifting and running. Being consistently active is natural and so easy.    But good nutrition? Not a chance. Eating healthy has always been a challenge for her… one that she has learned how to overcome in order to be healthy, trim and...

Exercise was always a struggle for her. Eating healthy came easy, but working out did not. It felt like punishment - a constant game against the food she ate and her body that she was trying to change. Until one day, her mindset shifted and she achieved the unimaginable: consistency and joy with exercise.    In this episode, I’m introducing you to Liz Revilla , a mom who was starting to wonder if...

Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your health goals.    On today’s episode, I’m walking y...

Are you a little bit curious about what my own daily health routine looks like? I’m a very regimented person (probably part of my personality!), but I’ve developed a daily rhythm over the last 20 years that helps me feel grounded and healthy. I’m sharing the juicy details of it with you today.     But instead of just walking you through my day and saying, “OK, now go do that!”I want to be very int...

This is a conversation I have secretly been wanting to have for a very long time now. As you know, the way we approach our fitness and nutrition is all wrapped up in our mindset and our motivations, and even our personality.  Having spent years coaching hundreds and hundreds of women, I have seen it time and time again, that our individual personalities and the lens through which we interact with...

Let’s switch it up and have some fun! I have a very special (surprise!) co-host on the show with me today, and he and I are chatting all about foam rolling. What is foam rolling? What are the benefits? When are the best times to foam roll? What type of roller is best? And why on earth does it hurt so much???    If your foam roller is just one more piece of dust-collecting exercise equipment - or m...

No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste?    In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your soreness better. Should you stretch? Rest? Ice?...

Do you struggle to give yourself grace each day? Maybe, you used to be in way better shape than you are now, and somehow things fell to the wayside for a while...maybe for years. Now you’re feeling the nudge to refocus and start taking better care of your body. But you know it’s just not going to be the same, and you have a hard time being gracious with yourself about it.     If you’ve dealt with...

Summer is here! And with it comes “vacation mode” - completely abandoning all healthy habits and making yourself feel miserable. (Yep, I’ve done it, too.) Not only are you already a bit self-conscious in your summer clothes, but your behaviors and choices might lead you to backslide this season. Fortunately, there’s a way to approach your fitness and nutrition habits for the next few months that h...

Are you dreading swimsuit season? Does the thought of wearing smaller, more revealing clothes - like shorts, tank tops, and heaven forbid, a swimsuit - make you wish it was winter again? Yikes! Today, I want to help you with some really important mindset tips as you go into “small clothes” season. That dread and self-consciousness should not taint the fun and joy of a great summer with your family...

Is it possible to be truly happy with your body while simultaneously on a journey toward progress? And can you be content while avoiding complacency? You probably feel these internal struggles everyday.    You want to know what it feels like to be content with your body, but you don’t know how to get that. You’ve never known anything other than unhappiness in your own skin and striving to make cha...

The word “menopause” sounds scary and like it’s “the beginning of the end” with your body, but it doesn’t have to be! I think one of the reasons that (peri)menopause is scary is because it’s so darn confusing. (Sidenote: We go through so many confusing seasons with our bodies, right?) But just like with your regular menstrual cycle, all of your symptoms have a reasonable explanation. And the good...

Do you ever pee when you sneeze? Does it hurt to have sex? Or maybe you leak a little when you run or lift heavy? As embarrassing as it may be to talk about, pelvic floor issues are super common, but they’re not something you have to live with.    I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all things pelvic floor health: urinary and fecal incont...

How does your menstrual cycle affect your eating habits, your hunger, and your cravings? How does it affect your ability to workout hard and get the most from your training sessions? And how does it affect your mood and enthusiasm? The truth is that your menstrual cycle can impact just about everything, so it's foolish to ignore it and not plan for it effectively.   In this episode, we're going to...

Today, I am extremely honored to introduce you to my mom! And let me tell you, she is the original Strong Momma. In this episode, we laugh and reminisce about at-home aerobics classes on VHS, her high school days of track and field, her hilariously surprising experience running the Bloomsday Race, and yes, even her time spent in jail. (You read that right!)    I’m proud to say that my mom is such...

We are masters at excuses and self-sabotage. We know what we should be doing, but we can easily talk ourselves out of it. Today, I’m revealing our negotiation tactics, the ways we self-sabotage our efforts, and ultimately how we give in to lame excuses. It all inevitably leads to skipping the habits that we know are so important for us and make us feel really good!    In this episode, you’ll learn...

What’s my opinion on fitness classes? What about thyroid dysfunction and other metabolic issues? How do you find the balance between eating with freedom and strict box-checking? And how about some good Scripture verses for when you feel worn out and ready to give up? These questions answered and so much more on this week’s episode!    We are celebrating our 100th episode today and having an awesom...

Don’t we all want to know how much we can break the rules and still get results? It’s human nature to immediately wonder, “How often can I break these rules and still see the progress that I want?” We even call it “cheating” - cheat meals, cheat days, cheat foods. We want to find the shortcut or the work-around, especially with our nutrition. Well, it’s time we rethink all of this and learn to ado...

Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over. How can you get a handle on this and break this cycle while...

Let’s be honest, good nutrition guidelines look great on paper, but they’re not helpful at all if you’re not sure how to put them into practice!    So, on today’s episode, Scott and I are pulling back the curtain and sharing with you exactly what we eat on an average day and WHY. We’re walking you through our different breakfasts, lunches, snacks and dinners. And then I’m teaching you the 5 simple...

I’m going to admit. This was a hard topic for me. I try to spend so much of my time trying to help you shift your attitude and perspective around food, thinking in terms of abundance and what you can eat MORE of, rather than restricting yourself and trying to eat less. But the fact remains - there are certain foods that you really should be eating less. And when you do, everything changes and your...