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

Send us Fan Mail Hey Friend, Welcome to the last episode of 2022! Of course, we are going to talk about goal setting with 2023 right around the corner. But, before you set your goals and go about tackling them the same way as every year in the past listen to this episode with special guest Mindset Coach Risa Haasbroek. We talk about the importance of getting your brain on board with your goals and...

Send us Fan Mail Hey friend, Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around. Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs al...

Send us Fan Mail Hey friend! Happy Monday.  This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves. They've tried 'just getting up earlier' only to find...

Send us Fan Mail This week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes.  I've gathered a few of my best strategies to help not only survive the holi...

Send us Fan Mail Hey friend! This week we are talking about how you can quickly get back on track after failure. For some this might look like going through a period of time when you skip all your workouts. Or maybe you find yourself over eating at every meal, eating more sweets than usual.. The list really could go on and on. It's different for each of us. Here's the deal though: Failure is part...

Send us Fan Mail Hey Friend, do you often find it hard to 'fit' exercise into the busyness of the rest of your life?  If so, you're in good company. I would say one of the top things my clients want to work on when we start working together is how to squeeze exercise into their chaotic and crammed schedules.  Often times, it already feels like you're juggling so much, and maybe it really just does...

Send us Fan Mail Calories. This one little word drums up all sort of feelings and thoughts for women around the world. For many of us, at one time or another, we've made our food decisions around them all in the pursuit of weight loss. We've spent countless hours counting them, trying to balance them, and agonizing over them. But, does calorie counting actually work long term for sustainable weigh...

Send us Fan Mail We've all likely engaged in a conversation either about our own body or another woman's body in a way that wasn't exactly helpful or healthy. For many years, the internal story I was telling me about myself and my body was mostly negative and harsh. I grew up hearing influential women in my life talk negatively about their own bodies and those of other women almost daily it seemed...

Send us Fan Mail All or nothing thinking when it comes to food and exercise is so common. We like to think in black or white, all or nothing. This might look like you skipping your whole workout just because you didn't have the time to do at least part of it. or eating the whole chocolate cake just because you had one slice (and it wasn't on your diet or your food protocol). When we break it down...

Send us Fan Mail Hello friend! This week we are talking about burn out (which unfortunately happens in both work and life). Some women are naturally more prone to experiencing this---they tend to be the Type A, high achieving, driven kind.. Burnout can  feel like being super tired and exhausted all the time. Wanting to 'check out' and just zone out on Netflix or social media.   You might find you...

Send us Fan Mail Hey friend!  Tell me if this sounds familiar.... You have a health goal set for yourself You are planning to start making some changes to the way you're eating by following a new diet You've got your workout plan all lined up.  Maybe you get started strong for a few days or a couple of weeks.  You're seeing some progress...but, it's not happening fast enough. You feel miserable an...

Send us Fan Mail Do you find yourself consistently overeating?  Maybe you have been trying to eat the 'right' amount for your body without counting or tracking your calories/ macros, you've tried the portion control thing... and you have found you either end up feeling hungry all the time or you overeat. It's like there is no middle ground.  Overeating, like most other behaviors around food can be...

Send us Fan Mail Hey Friend! Sometimes diets are obvious, other times, you might be dieting... thinking it's just a healthy lifestyle / lifestyle change. In this replay, I show you how to spot the difference. I am a firm believer you can do the exact same thing, but from different heartspaces and yield entirely different results. If you're tired of constantly feeling like you're struggling with th...

Send us Fan Mail Hey friend, this week we are diving into an Intuitive Eating principle and a non diet foundational skill. Coping with your BIG (and often negative) emotions without turning to food. There are seasons in life where this might seem easier to do than others... Perhaps before kids, you had extra free time you could take just for yourself to go for a long walk, a run, or take a nice lo...

Send us Fan Mail Hey Friend, Today, we are talking about a heavy topic that is near to my heart. As someone who dabbled in an eating disorder as a teen and then went on to have a broken and disordered relationship to food in my adult years, I am super passionate about helping our sons and daughters grow up to be healthy and have healthy relationships to food and their bodies. We are joined by Susa...

Send us Fan Mail Hey friend!  This week, we are talking all about making peace with your body through healing your relationship to it.  If you've ever struggled with what your body looks like, have had nasty things to say about it, and have gone to extreme measures to shrink it, 'fix' it, or change it all in the pursuit of finding your worth or your value there, then you won't want to miss this ep...

Send us Fan Mail Hello Friend, This week we are pulling one of our first episodes to share with you! If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you. The burden of trying to do everything perfectly can be heavy and cumbersome. Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consumi...

Send us Fan Mail Food cravings. We've all had them at one point or another. They come on for a variety of reasons. 2 of the most popular seem to be: 1. When you're super restrictive around food. You have a lot of food rules, 'good' and 'bad' foods, and a lot of 'off limit' foods. 2. When your blood sugar/ hormones are out of whack You know that feeling when you're just trying so hard NOT to eat th...

Send us Fan Mail Hey Friend, Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad. Rachel helps women, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives. If you've been feeling like your life is too hectic, chaotic, or 'm...

Send us Fan Mail Hey Friend! Welcome back to another episode of the show. This week we are talking about morning routines. This, by far, is one of the most popular things I end up working with my clients on. Morning routines have the ability to set the tone for the day, and to put you in a mental and emotional space that feels calmer and less reactionary. Not to mention, it can be a great way to s...

Send us Fan Mail Hey friend!  Welcome back for another episode. This week we are doing another client Q+ A: Help!  I feel like i'm either always hungry or I eat to beyond stuffed.  It's like there is no middle ground.  When i'm being good and following my meal plan, I usually always feel hungry after I get done eating..but in a moment of weakness when I say to heck with my meal plan, I find myself...

Send us Fan Mail Hey friend! Welcome back to The Strong[HER] Way. This week, we are dusting off an episode from last year. Night time eating/ using food as a 'break' from daily life and strong emotions is something I see quite often with my clients when we first start to work together. Then they get frustrated with themselves that they aren't losing weight no.matter.what. Often times these 'bad' h...

Send us Fan Mail Hey, hey! Welcome back to the show.  This week I am speaking with friend and special guest, Omega Zumpano. She and I share many things in common, particularly our love for helping other women feel stronger in their bodies and more empowered in their lives.  We were both also former competitors in the fitness world.  This week we are having an honest conversation about the good, th...

Send us Fan Mail Hey friend! I hope your week is off to a great start... This week we are talking about body ideals and swimsuit shopping. Eeeck. Society likes to tell you what your body should look like. Why it's your fault you aren't there yet, and what you should do to fix your body. If you've ever struggled to feel good in a suit or heck in your own body this episode is for you. And, if you're...

Send us Fan Mail Hey Friend! Welcome to another week and episode of The Strong[HER] Way. This week we are joined by guest Nicole Hill who specializes in stress and really helping women heal their relationship to stress.  Contrary to what you might think, not all stress is 'bad' or should be avoided. In fact your body needs a little stress to stay healthy and get stronger. The problem comes with ho...