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

Send us Fan Mail Hey friend, in today's episode, we are talking about the differences between the growth and the fixed mindset, how they show up around your health/ fitness goals. Why developing a growth mindset is the way to go, and ultimately how to capitalize on the growth mindset to reach your fitness (and any other) goals you've got for yourself. The growth mindset is woven throughout the wor...

Send us Fan Mail In this episode I'm giving you my hot take on: -Intermittent fasting for women -Fasted cardio and fasted workouts for fat loss -And The 75 Hard Challenge I discuss the potential benefits and downsides to each as it relates to women's health overall, balancing your hormones, as well as  over all mental and emotional health with each. You'll also get high level tips and strategies t...

Send us Fan Mail This week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it. In this conversation we talk about proper fueling for your runs as a woman, r...

Send us Fan Mail In this episode we are talking about why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life.  So often I see my clients waiting to truly enjoy their lives, and themselves  until   they reach the goal. If 99% of your life is lived between goals, why wait to feel confident in your body, and to truly live your life? We also talk about: - p...

Send us Fan Mail Hey Friend, you're in for a special treat today! This week we are interviewing client, friend, and colleague Elizabeth Shafer of Tandem Life Coaching. Elizabeth and I started working together last summer. She initially reached out to me because she wanted to lose weight without dieting. She had tried all the fad diets. She had tried what she thought was Intuitive Eating (but was r...

Send us Fan Mail Hey Friend! This week we have a bite  sized episode for you to help you create a solid workout routine for the days or seasons when you're short on time. This is perfect if you don't have (or don't want to spend) a ton of time working out, but still want a solid workout plan. We cover the basics here, and if you want a more in-depth plan tailored to you, your goals, your body and...

Send us Fan Mail Hey Friend, Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work. The relationship you have to yourself is the foundation from which every other relationship flows. It infor...

Send us Fan Mail Hey Friend! Welcome back for another episode of the Strong HER Way. Summer is slowly showing up here, but the messages to fix your body or get 'summer ready' have been coming at us for a while now. This is a replay from an episode we aired almost a year ago to the day. And it is STILL so fitting for where we are at. I talk with my client a lot about shifting their focus from the s...

Send us Fan Mail Hey Friend, in this week's client Q + A, we are talking about other ways you can achieve a healthy and sustainable weight without tracking calories, how you can eat more vegetables even if you (or someone you know) are a picky eater, and how to navigate sweet tooth cravings without either feeling like you're always giving in or feeling deprived. Ready to ditch the diet, find food...

Send us Fan Mail Hey Friend,  This week we are talking with money coach Sarah Jones.  Sarah is the owner of three businesses.  Keeping Up With The Joneses Financial Coaching/Consulting Karmen and Lil Gimmy (our full time rv travel page) He Brought the D (podcast and apparel company) She is  a multi-passionate creative who loves working with inspiring business owners and couples/individuals to brin...

Send us Fan Mail Hey friend! I'm so glad you're here with us this week for another amazing episode of The Strong(HER) Way. This week we are dusting off one of our most played episodes talking all about.... morning routines, the power of them, and how you can create a morning routine that works for YOU and your jam packed schedule. If you feel like you've just been going through your day getting to...

Send us Fan Mail Hey mama, Do you find yourself in the throws of raising littles? (even if you aren't...yet, this episode still has some gold for you too 😘) If so, then this episode is specifically for you IF you have felt like you *have* to workout at 5 am. This week I break down why this is actually not the best time to workout as a mom with little kids, what you can do instead, and how you can...

Send us Fan Mail Hey Friend!  We have a monumental episode for you this week.... Our first ever guy guest makes his appearance this week.. Ironically, we recorded this episode one day after International Women's Day 😜.  Brad shares his experience not only as a fitness trainer specializing in fitness in the over 40 crowd, but also valuable lessons he's learned in his own personal pursuit of living...

Send us Fan Mail Hey Friend! This week I'm sharing with you THE #1 you should NOT stop weighing yourself. I know, I know, this flies in the face of pretty much everything we've talked about over the past couple of years...buut, trust me, you're going to want to give this a listen. When you were a kid, and got scared of the monster under the bed, what was the best way to defeat the monster? Was it...

Send us Fan Mail Hey friend, we've all had those mornings that don't go quite as planned. The kids didn't sleep good. You didn't sleep good. You had an unexpected change to your schedule last minute. And....you're completely thrown off. Usually, we go 1 of 2 ways: -either completely throw in the towel with a why bother attitude -or we beat ourselves up. The women I work with are no strangers to be...

Send us Fan Mail Hey friend, This week on the show we are interviewing guest expert Maja Miller. Maja is a   metabolic health coach and functional diagnostic nutrition practitioner. (A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. )  She then uses those results to create tailored and high...

Send us Fan Mail Hey friend, this week on the show we are talking about diets. Now, you know I'm all about the NON-diet approach to food and fitness. But, this is a common topic amongst the clients I work with, so I wanted to address it from my point of view. Everyone wants to know what the best diet is for them because they are looking for the magic shortcut to whatever fitness/ health goal they...

Send us Fan Mail Hey friend! One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger. If you've dieted for a while (or ever in the past) then you might have some fear around hunger. It could look like: being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated...

Send us Fan Mail Cravings. We all have them. Some are really intense. Others are quieter, more subtle. All of them feel like an emergency in the moment. We can feel powerless against them. Not knowing how to say no to them without using will power, feeling deprived, and restricted...to the point, we just end up caving to them. Will on the surface, cravings and urges seem like a sign of your failin...

Send us Fan Mail Are you waiting on the scale or weight loss BEFORE you feel more confident in your body?  I know this was a trap I was caught in for years...the scale literally ruled my life. I would hop on each morning, if the number was "good" --meaning it hadn't gone up or perhaps had even gone down a bit, I could have a good day.  If on the other hand, it went up (or didn't change despite my...

Send us Fan Mail Hey Friend! We know meal planning and prepping ahead of the 5'oclock  dinner hour is helpful. But, if we are being honest, we also kind of hate it.. we hate feeling like we are eating the same thing over and over again wasting food because we made too much or buying ONE ingredient for one recipe and having to throw the rest of it away.  This week, I share with you my top tips to m...

Send us Fan Mail When you think about yourself or your body, what is the first thing that comes up? If you're like the majority of the women I've worked with, it's usually not the most kind or loving thing. We are pretty good about noticing all of our body's flaws and ways it needs to be 'fixed' or improved. For many of my clients it can feel impossible to go from totally hating their bodies to fe...

Send us Fan Mail Hey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause. In part 1 we discussed what menopause is and isn't. As well as the peri-meno...

Send us Fan Mail Hello friend, Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift.  Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has ch...

Send us Fan Mail Hey Friend! We are officially one week into the New Year! I know this time of year usually starts with a ton of hype around goals you've set for yourself. But, if you're like *most* people who set goals at the beginning of the year, come mid March, you've all but given up. Not this year, sister. This week on the show I am sharing with you some of the biggest takeaways I've learned...