Self Care Simplified

Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time.  If you’re sick of dieting and constantly confused by what’s considered healthy a...

Today marks the beginning of a brand new series all about creating strong food foundations. I want to teach you the habits that make up a good, nutritious diet. But, before we talk about any specifics of WHAT should go in your mouth, we need to talk about HOW - how you eat and how you choose the foods that you do. This is the piece of eating that most people miss….they skip straight to the what (w...

Do you find your value in being a perfectionist and getting all those boxes checked? As a mom, it’s easy to worship structure. Especially when that structure is working and progress - physical progress - is happening. But what happens when God desires something different for you? What do you do when your plans get thwarted and digression seems to set in?  On today’s episode, you get to meet a rema...

Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs, it’s so important to have good posture (alignmen...

Good core training is about so much more than just planking. And it’s definitely NOT just about abs and doing a million crunches. Today, I’m going to help you stop making a bunch of common core training mistakes, and we’re going to train your core right so you finally feel strong and put together.  Let’s talk about all the muscles that make up your core, what they’re designed to do, why breathing...

For the next few episodes I want to help you fix and correct various aspects of your fitness - the way your body moves and works. As you learn and implement this knowledge, you’ll experience a body that feels way better.    And the best place to start is fixing your posture. If I tell you to “fix your posture”, what do you do? Do you just sit up straight and squeeze your shoulders back? Well, if t...

Your questions answered!! In today’s episode, I’m diving into the mailbag and answering listener questions about nutrition, exercise, and faith. We’re talking all about self-sabotage, exercise headaches, digestive system tips, meal planning made easy, body dysmorphia, the comparison game & more! Super informative and we always have so much fun with these Ask Me Anything episodes!  MORE RESOURCES:...

On this week’s episode, we’re talking about something that’s more important than your workouts, your meals or any aspect of your self care. To fully thrive and feel alive in your body, it starts with believing TRUTH about your body, and ultimately, with that truth, overcoming all the negative thoughts you have about it.    Your self-loathing and disgust for your body will not miraculously disappea...

How do we fight when we have no more fight left in us? How do we resist the urge to quit and give in to despair when we’re in our lowest valley? As the pandemic drags on and we feel our hope waning, it’s easy to lose trust and faith in a God that’s in control of it all.  Today, I have the honor of chatting with Alli Worthington - author, speaker and all-around inspiring strong momma. We dig deep i...

Do you struggle to find motivation to get workouts done or to eat better? Or maybe you struggle to stay motivated after you start? The solution to each of these motivation struggles is to discover a strong enough or important motivator that will always answer the question “what’s the point?”  But maybe more important than dialing in your big “why”, your true motivator, is recognizing that motivati...

I want you to make sure that you are moving forward into the new year with wisdom and strategy. And the first steps of being wise and strategic is to set some actual goals and create expectations. I know this seems cliche or overdone, but because we think that way we end up not planning anything out, while still hoping we might get somewhere. Or, we do set goals, but they’re terribly unrealistic a...

This year was epic on so many levels. Personally, I feel like some of the worst things happened in 2020, while at the same time, some of THE BEST things happened. Which is a testimony to how God is with us through every season of life! On this episode, Scott and I are reflecting back over the year and talking about some of our favorite episodes and moments here at Strong Mommas.  I’ve also got som...

You want to set your kids up for success, especially with how they feel and what they believe about their bodies. If you could help spare them years of believing that their body is never good enough, wouldn’t you want to do that? In a culture that’s obsessed with changing and “improving” our bodies, let’s help our kids believe differently.  On today’s episode, Scott and I are talking about how you...

Every family has one: a picky eater that makes meal times miserable. It’s tempting to “pick your battles” and give them what you know they’ll eat, but you also want to set them up for success! You truly desire to teach your kids good, healthy eating habits that will last a lifetime.  In this episode, I have the pleasure of interviewing Jen Brazeal, a fellow mom with some mad skillz in the kitchen...

What was exercise like for you as a kid? Was it modeled well in your home? Did you play sports and learn about your body in a healthy way? Or did you have to relearn and figure out healthy exercise habits when you became an adult? Regardless of your own experience growing up, I want to help you pave the way for your own kids so they can have a healthy relationship with exercise for the rest of the...

I know it sounds funny, but does your thumb hurt a lot? Oh, let me tell you, that “mom thumb” pain is certainly NOT funny! Nor is carpal tunnel syndrome, tennis elbow, or other typical aches and pains that we get in our hand, wrist, and elbow.  Today, I’m interviewing Halcyon McCollum, a Certified Occupational Therapist that specializes in hand, wrist and elbow injuries. Every day, she treats moms...

Have you been battling aches and pains in your hips and low back? You do not have to JUST DEAL with it, momma!! Whether it’s sciatica, SI joint pain, piriformis syndrome or generalized low back pain, there’s a solution to help you feel so much better. On today’s episode, I chat with Jocelyn Bohnet, a mom-therapist that specializes in pelvic pain and dysfunction. We talk all about:  Sciatic nerve p...

Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your heali...

Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue.  On part two of this series, I’m going to talk ab...

I know what it feels like to deeply hate my body…to look in the mirror and not be able to see a single thing that I like. Body shame, guilt, and self-loathing. As women, these feelings are second nature.  Today, I’m sharing my own story of bulimia, anorexia athletica, and the war I fought with my body for years. But more importantly, I’m also sharing how I overcame.  The only solution for defeatin...

Do you ever feel like shame and guilt from your unhealthy choices are your only motivators? Are you on a miserable loop of overeating, insecurity and guilt? If so, you’re definitely NOT alone, and there is hope for you!  On today’s episode, I have the opportunity to chat with Heather Zavala, a fellow mom that considered herself a “professional overeater”. She was always looking for the loopholes i...

Is weight loss always as simple as “calories in, calories out”? Usually, yes. However, sometimes your hormonal balance may be affecting your energy output, or your “calories out”.  The cells in your body communicate using hormones, and when they’re all synced up properly, things work great. But sometimes there are communication breakdowns with some critical energy-output hormones.  On this episode...

This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further.   On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see...

Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen. There are basically three options for achieving weight loss: 1) Crash diet, 2) Crash diet + crazy workouts, or 3) Smart eating + smart workouts. Obviously, I’d like you to do this right and choose option #3.  On this episode, I’m going to teach you how to workout smart so that you actua...

NEW SERIES! Weight loss. It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale.   If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be...