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

Send us Fan Mail Hey mama,  Have you had the recent thought that you've kinda let yourself go?  Maybe you're comparing to a pre-baby body you had (or always wanted) Maybe you're comparing to a different season in life--like when you were a soccer superstar or were straight crushing it at your corporate job.  Whatever your version of not-letting yourself go looks like, I want to offer that it's act...

Send us Fan Mail Hey friends! This week we dive into the surprising truth about your weight, and why eating less and moving more isn't the answer to weight loss. Despite that being perhaps the most popular concept out in the fitness space right now, it rarely works that easily.  Yes, on paper, calories in-calories out = weight loss. But, if you've ever tried to lose weight, you know it doesn't alw...

Send us Fan Mail If you're like the vast majority of women out there, chances are you have some drama around the scale and the number that pops up whenever you step on.  If it's a 'good' number, then you can have a good day. If it's not, well, we all know how that goes. It's usually a good blend of shoulding all over ourselves and beating ourselves up for not being more disciplined or focused. Fee...

Send us Fan Mail Do you find yourself either all in and 'on plan' or all off and doing nothing? Believe it or not, this mindset is pretty common. It's the thinking that if I can't do the full 45 minute workout I had scheduled, I might as well do none of it. Or, I ate one brownie, so might as well keep going since I already ate one. Not sure how or where this is showing up for you in your life? No...

Send us Fan Mail Hi friend! This week we are exploring the 2 most common fears I see around hunger when it comes to my clients. On the one hand, we are told not to feel hunger ever. We should instead suppress it, and curb our appetite--as if it were a bad thing.  On the other? That we should never feel hungry, and constantly be eating to feel satisfied. This can lead to pre-emptive eating to avoid...

Send us Fan Mail Hey loves, this week we are talking about night time snacking and binging. This could be Netflix, it could be your phone, it could be work.. really anything that you're over consuming that isn't exactly moving you in the direction you want to go. For most of us, we over consume because we are trying to either feel something we want to feel (often times relaxed/ at ease) or because...

Send us Fan Mail Hi Friends,  Here we are another week has passed! I hope you are making strides toward your goals every day. If you're not, I can help with that.  This week I am introducing a concept that I teach my clients. It's a blend of intuitive eating/ movement and habit based lifestyle. It is no surprise that when we get burned out on dieting and the exhausting mindset that goes with it, w...

Send us Fan Mail Hey friends, it is good to be here with you all this week!  I think you will find so much value in this week's episode as we dive into instant gratification and the need for instant results to stay committed to our goals.  Often times, we rely on the evidence or the things we can see with our own two eyes to tell us what to believe or to believe that it's working. The tricky part...

Send us Fan Mail Hey friends! I am loving the warm summer-ish weather we have been having here lately in Oregon. It is so good to be back with you again this week.  I wanted to share with you 2.5 things you can implement today to make whatever journey you're on in your health and fitness (or any other area) easier and lighter.  For some reason, we have this belief that living a healthy lifestyle h...

Send us Fan Mail Hey friends!  Ok, this is something you've probably not given much thought to (I know I hadn't) when it comes to your current health and fitness goals... you ready for it?! It's your feelings. Well, your emotions. But basically the same thing.  Did you know that the overarching feeling you have right now about your goal or yourself will be exactly what you feel when you reach your...

Send us Fan Mail What's up friends? It is so great to be back with you again bringing another episode that was made just for you.  I hope you are all enjoying the week so far, and are savoring each moment and each bite. That brings me to this week's episode.  One of the very first habits I teach my clients when we first start working together is to slow down when they are eating.  I know. It's not...

Send us Fan Mail Hello, loves!  This week we are diving into a topic that is somewhat controversial. After working with me for a while, many of my clients don't really know how to engage in the normalized conversations around bodies.. whether it's uninvited comments about their own body or talking about someone else's body.  Until they started working with me, they didn't really even know there mi...

Send us Fan Mail Hey loves! This week I give you an update on my 40 Day Social Media Fast. Plus we take a closer look at our current relationships.  Whether you realize it or not, you are in a relationship with every single thing (and person) in your life. Food. Your body. Exercise. Your spouse. Your kids. All of it.  I realized toward the end of February that my current relationship with social m...

Send us Fan Mail Are you making this ONE nutrition mistake? I wouldn't be surprised if you are in some way or another. The problem is this is nutrition blunder shows up in so many different ways, it's hard to keep track of it. And often times we will simply swap one form of it for another.  We want nutrition to be simple. We want it to be easy. However, often times this very behavior actually make...

Send us Fan Mail We know either intellectually or from personal experience that willpower does not work. At least not long-term. However, when it comes to habit change and food cravings I still see so many people simply trying to use their willpower to just not eat the thing or not do the thing again.  Today, I am giving you a tool that you can use the next time your sweet tooth shows up and you h...

Send us Fan Mail You can't fake it til you make it when it comes to what you're believing about yourself.  Changing your body image isn't about lying to yourself, it's about looking at what you're currently thinking about your body and challenging those thoughts while creating the new thoughts you want there on purpose. While mantras and positive affirmations/ thoughts might be popular right now,...

Send us Fan Mail Hey loves, this week I have a special treat for you. We talk a lot about intuitive eating and the non diet approach to nutrition on here and how you can really make nutrition so much simpler for yourself if you drop the diet mentality when it comes to eating...but today, we are taking the non-diet approach to exercise as well. In today's episode my special guest and I talk about d...

Send us Fan Mail Unfortunately the overarching message out there is that weight loss = health.  I'm going to blow the whistle on this.  We know there are so many other ways you can track your health and progress without ever stepping on a scale or making weight loss your sole focus.  Just like you can lose weight without regard to your over all mental, emotion, and physical health. (I've been ther...

Send us Fan Mail Ok, here's the deal, traditional use of meal plans and workout programs have been failing us. Not the other way around.  And, if we go even another layer deeper, it's the whole thinking around meal plans and exercise that is actually failing us. We are one of a kind. Unique and beautiful creatures.  From our dreams and goals and desires to the way our body uses food and responds t...

Send us Fan Mail Hey mama,  I see you. You are juggling all the balls and wearing all the hats these days. It probably feels like there is hardly enough time in the day to get it all done, and sadly, more often than not your own personal care slips lower on the list until it basically never gets done.  In today's episode, I pull back the curtain on a conversation I had with another mama friend abo...

Send us Fan Mail If you've been around here for a bit, then you already know I tend to be ambitious, driven, and find no trouble at all grinding it out day in and day out. In fact, that is how I worked in my business for years. I bought the lie that in order to be successful, I had to hustle. I had to work all hours of the day and had to be glued to my cell phone. Taking a day off or even sleeping...

Send us Fan Mail This week on The Strong[HER]Way we have a special guest. Allison Jordan FDN-P, CST-T is a functional diagnostic nutrition practitioner and owner of Better Belly Therapies, a clinic that works with women to heal their bodies from the inside out. She is the author of Stop Stomach Pain: How to Heal Your Gut and End Food Restrictions , and she is the creator of the Better Belly Podcas...

Send us Fan Mail This week on The Strong[HER]Way we have a special guest. Allison Jordan FDN-P, CST-T is a functional diagnostic nutrition practitioner and owner of Better Belly Therapies, a clinic that works with women to heal their bodies from the inside out. She is the author of Stop Stomach Pain: How to Heal Your Gut and End Food Restrictions , and she is the creator of the Better Belly Podcas...

Send us Fan Mail As we kick off another New Year, we are bombarded with the message to shrink your body, detox the holiday treats, and completely cut out flour and sugar. But is that the only way to get healthy? Or is there another approach that works better. Is easier, and more sustainable as a healthy lifestyle? You guessed it, there absolutely is. And this week on the show, I am bringing you th...

Send us Fan Mail 2021 is almost here! I know many of my clients are looking forward to a fresh start to the year. 2020 threw lots of curve balls our way, but if you've been following the show and have been implementing, you hopefully came out strong[her] on the other side of it all. This time of year is a great time to reflect on the year behind and start dreaming up the year ahead. While we canno...