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

Send us Fan Mail Hello my friend! Have you spent 95% of your life trying to lose 5% of your weight? I know I had...for about 10 years. Your health is not solely the number you see on the scale. Neither is your worth or your value. 100% you can get healthier without ever losing a pound. But often times we focus so much on the number on the scale, we miss out on all the other benefits of those healt...

Send us Fan Mail Hey friend! I hope your week is off to a great start. I have a special treat just for you...especially if you've been struggling with getting enough sleep or sleeping well through the night. sleep is an integral part to your overall health and wellbeing. It is impacted by nearly every system in your body and area of your life, and coincidentally impacts every system and every area...

Send us Fan Mail Happy Monday, friend! It is the start to a new week, and the Monday following Thanksgiving here in the states. For many people this is a weekend full of overindulgence..with food, wine, you name it.  If you're feeling heavier (both physically and emotionally/mentally)  after the weekend this episode is for you.  Beating yourself up, feeling crappy, or over exercising/ over restric...

Send us Fan Mail Hey friend,  Hard to believe Thanksgiving is this week. 2021 has flown by. This week kicks off the Holiday season in the states... which often times means over eating, over drinking, and over spending. None of which usually move you closer to the goals you've set for yourself.  This week I am sharing 4 of the most popular reasons for this and giving you some non diet strategies to...

Send us Fan Mail Hey friend! This week I have a special episode for you. I don't know if I've told you this, but I am natural born doer. I don't mind taking all the action. Hard work? I'm totally here for it. If you told me I just needed to do A, B, C to achieve x result. I'm in. I'll do whatever it takes. But what happens when action alone isn't enough? What happens when you reach your goal only...

Send us Fan Mail Hey, hey! I'm back with another one of our Most Valued Podcasts of all time. The transition out of dieting and into a more relaxed non-diet relationship with food can feel a little (or a lot) scary. Especially when one of the major beliefs around food is that you cannot trust yourself or be trusted when it comes to certain foods. I'm all about empowering you in your body + your li...

Send us Fan Mail Hey friend!  This week I'm sharing with you 5 foundational food habits that will absolutely change the food game for you forever. If you've been an emotional eater, eating only for pleasure, constantly find yourself over eating/ not eating enough, or just not knowing what to eat, this is for you.  The hardest part is often the consistent implementation of our new habits. And, it's...

Send us Fan Mail Do you constantly find yourself grabbing your phone when you'd rather be hanging with your family.. Or heading to the cookies after a long day of work? Maybe you find yourself wandering downstairs to grab something to eat real quick before you jump into that work project that's been stressing you out. These are all urges. And, we have 4 common ways of dealing with them, but only O...

Send us Fan Mail Hey friend! This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful. Whether you've found yourself deprived and ordering the salad when you really wanted to get the burger OR you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO.. This episode is for yo...

Send us Fan Mail Hey friends! Today I got done with my workout. Stopped my fitness watch. And noticed it didn't register any of the minutes. In the past, that would have sent me over the edge. I would have no doubt hopped on the bike, gone for a run, or did another 20 minute workout just to get the credit.  This might be the high achiever in me. Maybe it's perfectionism. And most certainly, it's a...

Send us Fan Mail We've all either seen em or tried em.. You know the ones... No sugar, no alcohol for 21 Days. The Whole 30. Often times they start to show up right around Halloween and the Holidays. Definitely in the New Year to shed all that unwanted weight gained during the holidays. And, they even make an appearance just in time to get us all bikini ready in the summer. But, are all these chal...

Send us Fan Mail Hey friend! This week we have a powerful conversation coming to you about breaking free from the body shame and yo yo dieting. We've all been there at one point or another.. feeling like our imperfect and flawed bodies weren't good enough. Striving for the image of perfection. Doing whatever it takes to lose those last 5-10-20+ pounds. The truth is, your body already is a good bod...

Send us Fan Mail Hey friend, I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into.  But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to.  You're going to have to be intentional about where an...

Send us Fan Mail Hey friends! I am borrowing this idea from my business coach and am bringing you one of our most valued and played podcast episodes.  I'll be sprinkling in some of the fan faves going forward because I know that not all of you have been here since the beginning, but I wanted to make it easy for you to access some of our top shows quickly.  In this week's episode which aired March...

Send us Fan Mail Hey friends! This week I am bringing you an interview I did with fellow trainer and  disordered eater Hannah Caplinger. In today's conversation Hannah and I talk about our personal experiences with disordered eating and over exercising as fitness trainers and coaches. We also share some perspective on body shaming both in and out of diet culture and how we see it showing up in a s...

Send us Fan Mail Hey loves! This week we are discussing cheat meals and finding too much satisfaction in food. The idea of cheat meals or days is becoming increasingly popular in the mainstream fitness and health world. And today I share my thoughts on whether or not to include them.  Plus, if you are someone who tends to feel a little too excited by food and find it hard to control yourself aroun...

Send us Fan Mail Hello, my friend! It is great to be here with you this week. Today, we are going to be talking about something that I see a lot with my clients when it comes to their new habits or creating change in any area of their life. It's super sneaky, subtle, and chances are you won't even realize it's happening. The one way you will definitely know is by how you feel. Let me paint the pic...

Send us Fan Mail So, I did a thing. A few weeks back at the doctor's office I formally declined being weighed. I know, I know, that probably doesn't seem like that big of a deal. But for me it felt like a huge power move. A way to take back power that had been given away long ago.  The ironic thing was that just a couple days later, I hopped on my own scale. This week I share why I did and what I...

Send us Fan Mail Hey friend! This week we are talking about Orthorexic behaviors around food and exercise; Fear around food and weight gain; and how to create a more neutral relationship with food and your body.  When we look at foods as good or bad, it's easy to let our concern for our health teeter into unhealthy behaviors as we become militant about only eating healthy. This can take a toll on...

Send us Fan Mail If you're newish to the non diet approach to food, then this concept may be brand new as well and feel a tad foreign. I know it did for me when I was unlearning years of dieting and eating based on external cues. Dieting silences our ability to 'hear' the signals our body is sending. Not to mention the mental and emotional mess it creates with fear around being hungry, over eating...

Send us Fan Mail Hello love, I hope this week finds you doing well. This week on the show I am teaching you how to pencil yourself into your schedule. As a work from home mom, I know how many hats you wear in a day. And, how hard it can be to consistently schedule time for yourself and your goals.  That's why today I am walking you through a 5ish step process to help you get clear on your goals, p...

Send us Fan Mail Hey friend, today is my anniversary!  And of course, I was reminiscing on our relationship.  As much as I wanted to post a super cheesy and sappy post talking about the highlights of our relationship, the reality is, of the 14 years we have been married 11 have been pretty dang good, and 3 of them have been hard. Challenging. And didn't feel good at all. Like if I can be super vul...

Send us Fan Mail Hi friend, this week we are talking about the difference between what I call surface level self- love and loving yourself well. One is fueled by compassion and grace and understanding. The other is fueled by self-criticism, judgment, and harshness. On the surface, both can look the same--exercise, eating more nutritious foods, getting to bed at a reasonable hour. However, dependin...

Send us Fan Mail Become a mindfulness boss with these two concepts: speed bumps + body scans. Slowing down even a couple of seconds can make all the difference when it comes to habit change and breaking toxic patterns that end up sabotaging our results.  This week, I break down both concepts and dive deeper into how to do each, when to use them, and why they will help fast track your progress to c...

Send us Fan Mail Hey friend, the food struggle is real. There is so much conflicting information out there about what to eat, when to eat, how much to eat...not to mention all the foods we shouldn't be eating. I don't know about you, but I lived in fear of food for so long. In fact, so much so, that it led to some really busted habits/behaviors around food. In this episode I walk you through the f...