Self Care Simplified

We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions! This week we're deep-diving into a bunch of hot topics, including:  Best exercises during pregnancy for the core and pelvic floor, How to know if you're consuming the right amount of calories, What to do if your menstrual cycle messes with your workouts, How long takes to lose muscle mass and cardio fitne...

Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep. You’ll learn all about: Acute vs. chroni...

"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you.  When everything hits the fan, your f...

Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it?  On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you through the 5 Levels of exercise:  General movement...

[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type! An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph h...

[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph.  A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They...

[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design.  In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beauti...

Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent.  In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop...

Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for the long haul.  On this episode, we're talking about...

Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goals through a lens of your own unique circumstances...

This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent.  Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a...

We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus:  What counts as a splurge,  All about carb cycling,  Taking glucosamine to help heal injuries,  Running/working-out while fasted, Shoulder pain,  The benefits of the BMI (body mass index),  And talking about body types w...

To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies.  On this episode, you'll learn:  Why alcohol is in a category of its own, The straight up facts about it,  Mechanism...

Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you:  Why all carbs are NOT created equal,  How carbs are stored, Workout nutrition and the right way to carb-load,  How to individualize the way you eat your carbs.  It's time t...

FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat.  On this episode, you'll learn all about:  The problems with eating too little or too much fat, ...

This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn:  Why protein is such a big deal, How much protein we should be aiming for,  The best protein sources (both plant & meat based),  Tips for plant-based eaters,  And even protein...

We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks.  Also, on this episode I'm talking with Sara Sery, who...

Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life.  You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle:  Nausea and morning sickness,  Carb cravings,  The "I'm pregnant, I can e...

Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience.  You're going to learn about:  Core and pelvic floor strength How early you can return to specific...

Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you're younger greatly determine what your menopause...

It's the 50th episode!!  And in honor of this milestone, I thought I'd get vulnerable and air my dirty laundry with you. Fitting, right?  On this episode, I'm confessing all the imperfections in my own eating and exercise habits. I'm sharing all the splurges, all the skipped workouts, the struggles to stay motivated, and even the continuing battle with my own body image. I want you to see that eve...

We're going to cover A LOT of ground on today's episode, because we're answering your questions!! Last week on my social feeds I asked if you had any questions you'd like me to answer, and you came through...big time! So let's talk all about: meal planning with kids that are picky and/or have food allergies,  full fat vs. nonfat dairy products,  why meal skipping is a bad idea (hint: it's NOT actu...

Stress eating. Comfort foods. Emotional mindless munching. When our stress levels rise, food quickly becomes our go-to coping mechanism. There are 3 types of stress eating problems: 1) Using food for comfort, 2) Mindlessly eating when you're stressed, 3) Not eating at all when you feel anxious and distracted.  On this episode, we're chatting about each of these interrelated stress-eating problems,...

If you need inspiration and motivation right now, this is it! This episode is a good challenge for you to step it up and see what you're made of. The phrase "hold my beer" sounds a bit irreverent, but it's the attitude that it conveys that's absolutely necessary for accomplishing big things, especially during tough times.  We need to talk about our tendency to be timid and shrink back, rather than...

How can you keep your immune system operating at its absolute best? First, you have to understand that it's so much more than just taking Vitamin C! A healthy immune system actually requires a four pronged approach: managing stress, sleep, exercise, and nutrition.  On this episode, we're looking at each of these four aspects and how they affect our immune system. With all four, it's truly a case o...