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

Send us Fan Mail Last supper mentality aka scarcity thinking around food:  I don't know when I'm going to be able to have this again, so might as well get it in while I can.  Most commonly seen right before the New Year's when all the chatter around resolutions and New Year, New You starts.  OR  anytime you're thinking about making some of those 'lifestyle' changes aka dieting.  OR  anytime you ma...

Send us Fan Mail This one eating habit has stalled my client's success in finding food freedom almost more than any other. In this week's episode, learn how this one eating habit could be slowing you down too and ultimately be stopping you from truly feeling with the feels and the condition of your heart.  We eat for all sorts of reasons. Sometimes it's stress eating. Sometimes it's emotional eati...

Send us Fan Mail Hey lovelies, this week we are talking all about holiday eating made easy and how to create a healthy and fit lifestyle you don't need a vacation from.  You know exactly what I'm talking about if you've ever been on a 'lifestyle' and took a vacation where you proceeded to go way off the lifestyle.. ditching the daily movement, the veggies, and perhaps hitting the chips, guac, and...

Send us Fan Mail Up until a couple months ago, I had never heard the term cycle syncing, but now it's popping up all over the place. As a woman, I have never really thought about working with my body's natural monthly rhythm. I always saw that monthly visit from Aunt Flo as a major bummer. Turns out, there is so much more to our monthly cycles than our periods. If you find yourself struggling thro...

Send us Fan Mail Have you ever found yourself saying "I'll just figure it out on my own" or "I'll try it on my own first for a little while"? Then this episode is for you. This week, we talk all about the importance of knowing what kind of help is available. The reason this doesn't work is because if you did know how to do it, you would have done it by now...on your own. Building a strong support...

Send us Fan Mail Every other year I think I've gone into the Holiday season with a little excitement around being kind of naughty.. eating whatever I wanted. Drinking more than usual. And perhaps even blowing the budget. But not this year. This year, I've really been working on the habit of overeating and how to stop it. Not just for myself, but for my clients too. One of the biggest things to rea...

Send us Fan Mail Hey loves, this week on The Strong[HER] Way we are talking about losing weight without dieting. Here's what most people don't realize, dieting is all about your thoughts. Whether or not you're dieting has to do with how you think about food, your weight, and what you *think* you  should look like, weigh, eat etc.  The catch is most of the things we think we should be eating/not ea...

Send us Fan Mail Hey lovelies, this week's episode has been a long time coming. I actually ran this experiment on myself a couple months ago, and finally had the guts to share it with you now.  It seems like no matter what time of year or day it is, there is always an excuse for a drink. There's always something to celebrate. Or something to forget.  That finally caught up with me toward the end o...

Send us Fan Mail Today on the show we talk with Steph Lyons a postpartum expert about the myths and the harmful information out there surrounding postpartum recovery and expectations for new moms. She also teaches us how to start a postpartum self-care routine whether you've just had a baby or  it's been years since you gave birth. Steph discusses diastasis recti, pelvic floor dysfunction, and the...

Send us Fan Mail With all the personal development information out there we are constantly being bombarded with new information about how to live a life with purpose, but are we actually getting any closer? I was the queen of consumption when it came to personal development. But that's where it stopped. I'd consume. Take notes. Implement here and there. And nothing was happening. Well, maybe not n...

Send us Fan Mail Today I'm keeping the episode short, sweet, and to the point. If you're thinking about starting another diet, workout program, or simply making some changes to the way you're eating, stop, and listen to this. This one subtle shift could be the difference of you having to start over again next week or next month, when you've gotten so far "off track" that you just give up. To make...

Send us Fan Mail A couple years ago I started hearing about intuitive eating and how amazing it was. As a chronic dieter I was leery of the 10 principles of outlined in the book Intuitive Eating. Learning how to trust myself around food felt scary and honestly impossible. We are told over and over that hunger is bad. We can't be trusted around food--such as bread, pasta, or sweets. And we listen i...

Send us Fan Mail Today is a super special episode as I get to welcome one of my mentors to the show, Stef Gass of the Mompreneur Mastermind Show. I first found Stef with a random search of Christian Business on Apple Podcast.  Stefanie Gass is a Jesus lover, wife, and mom of two boys from Tijeras, NM. She is the host of the top-ranked podcast The Mompreneur Mastermind Show, and her mission is help...

Send us Fan Mail For many of us racism seems like a thing of the past, like something that 'used' to happen. There is a common attitude that if it doesn't happen to me, it's just not happening--sadly, this was exactly my same mindset. That's simply not true. With the killing of George Floyd earlier this year we as a nation have seen just how much racism still exists in The Land of The Free. I got...

Send us Fan Mail Last year at a sorority I spoke at, I asked the question who here has at least ONE thing they want to change about their bodies they don't like. Every single hand went up. 100 % of the women in that room struggled to be content in their bodies as is. This is a massive problem. It's a silent epidemic that is costing us 100s of thousands of dollars and even more time. The diet indus...

Send us Fan Mail It hardly seems like there is enough time in a twenty-four hour period to get everything done. Often times we find our to do list outworks us, and keeps us up at night with stress and anxiety over everything we didn't get done. If you're like the old me, you have extremely high expectations for yourself. You pride yourself on being the one who has it "all together"...at least on t...

Send us Fan Mail Forget stress management techniques. Eliminate stress all together with The Stress Coach, Emily Wagner. On this week's show, we chat about ways you can not only manage your stress as a boss minded mom, but how to eliminate stress from your life for good so you can keep chasing those dreams and show up as a better version of yourself for your family and your purpose. Emily shares w...

Send us Fan Mail Whether you're a working mom outside of the house or you are a mama who works from home, having a Personal Operating System or routine is a must. In this week's show, I walk you through my quarterly planning system for our busy family schedule. You'll learn how to establish a routine as a working mom using this proven system to meal plan, map out your kids' schedule, doctor's appo...

Send us Fan Mail Alright all you perfectionist in recovery...this episode is for you! In fact, right here, right now, we are no longer identifying as perfectionist. We reject that as part of our identity.  On the show this week we are talking with Ronica Cormier about overcoming our own perfectionist tendencies and how to identify perfectionism in our kids. She also shares with us the dangerous do...

Send us Fan Mail As I’ve shared before, I’ve been a competitive figure competitor and chronic/ obsessive dieter. I wouldn’t have used that to describe myself until now...until I stepped out of diet culture and it’s toxic mindsets. One of the habits I picked up during my time as a chronic dieter was body checking. Body checking is ultimately rooted in fear---and a need to control our bodies' sizes...

Send us Fan Mail Today, I'm giving you permission to ditch the diet and dieter's mindset so that you can create true faith fueled food freedom. BONUS: I am also giving you 3 non dieting mindset shifts to make so you can break up the scale forever. Often we equate an unhealthy lifestyle to bad habits..they are automatic and feel super easy. We don’t have to think about it at all..So why wasn’t don'...

Send us Fan Mail Hey, mama! I sat down with a friend of mine and we chatted about our experience with meal plans and former diets. The bottom line? Meal plans don't work long term, and today we are diving into why that is. Sure, you may get results for a few weeks, but for the vast majority of women, meal plans are simply another diet masked as a healthy lifestyle. In today's episode, we talk abou...

Send us Fan Mail How to know if you actually need to exercise more [PT 2] Last week we looked at reasons why the 'more is better' approach may not be the best approach to take when it comes to reaching your fitness goals...especially as an entrepreneur with a family to raise as well. This week we dive into how you can find your own sweet spot when it comes to exercise and nutrition. You do not hav...

Send us Fan Mail How to know if you actually need to exercise more? Often times when we aren't getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more. But is the 'more is better' approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your go...

Send us Fan Mail It's no secret..habits are the way to go if you're a busy mompreneur who doesn't have a whole lot of time to spare tracking macros, counting calories, or obsessing over the number on the scale. Before I discovered the power of habits, I was slave to diet culture. Always looking for the next 'wellness' craze to help me be my healthiest, fittest self. What I got instead, was food ob...