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

Send us Fan Mail Hey friend!  This week we have a great episode for you. One of the most common things I see in the work I do with my clients is a fear around specific foods, and really it's more of a fear that they can't be trusted with that specific food.  They think that once they start eating some of it, they have to eat it all or at the very least eat it until they feel sick.  This often time...

Send us Fan Mail Hey Friend,  this time of year is filled with messages about getting your body 'summer/ bikini' ready. often times it can feel like you can't enjoy your summer (or your life) until your body looks a certain way or is a certain weight.  I'm here to tell you otherwise. You can (and really should) be enjoying your life right now, in the body you've got. This week we dive into ways yo...

Send us Fan Mail Hey friend, This week, we are pulling an episode from the archive. Meal prep and planning is something that can easily feel like a chore and just another to do on a very long list. often times we feel like it's something we have to do. It can feel super restrictive and heavy. In fact, there was a period of time where I felt like i needed to take a step back from it all together. I...

Send us Fan Mail Hey Friend!  Do you struggle with the fear of certain foods?  For me it used to be the carbs and the sugar. I was 100% convinced they would either make me fat or make me sick. Thank you #dietculture.  The fear mongering in the diet, fitness, and health space is crazy. And, truthfully, it isn't all that helpful.  I am all for us feeding our bodies well, and I do believe that eating...

Send us Fan Mail Hey friend! Food intolerances can be so annoying and frustrating. We can end up feeling like there is so much restriction and deprivation around some of our favorite foods.  If you've ever dealt with a minor (or major) intolerance, then you know how challenging they can be.  Food intolerances are on the rise. I have many thoughts on this--one of the major ones being our food sourc...

Send us Fan Mail What do you think about yourself? About your body? Your weight?  If you're like a majority of women out there, changes are your thoughts about you/your body/ your weight aren't great.  you might beat yourself up. Think that if you just lost a few pounds or looked different, then you'd be confident and feel good in your body.  The reality is, it's only your thoughts about that magi...

Send us Fan Mail Food guilt is a common thing my clients struggle with when they first start to work with me. Often times they feel SO for ‘cheating’ on their diets and eating foods they don’t think they’re supposed to have or for eating more than they wanted to. Instead of learning from it, usually they just try harder NOT to give in next time. This usually backfires. There are essentially 2 ways...

Send us Fan Mail Hey friend, does this sound at all familiar? HELP! I feel like I'm so good all day, then get home at night after a long day of work and just can’t stop eating. I eat pretty good for the most part, but there are times I just find myself on the couch with a bag of chips binging Netflix and don’t know how to stop this habit.  It’s not uncommon for us to cope with stress late at night...

Send us Fan Mail Hey friend, Have you found yourself feeling frustrated, discouraged, and defeated after you step on the scale? You've been doing all the "right" things.. You've been watching what you're eating Tracking your calories Working out 6-7 days a week And nothing. In fact, maybe you're even gaining weight. I've been there, and know how frustrating it can be. The concept of calories in vs...

Send us Fan Mail Hey Friend! It is true you can't get your time back, and for the most part we can't get more of it, BUT we can learn how to create a sense of more time in our weeks based on the way we steward it and learn to manage it well.  This week I am sharing with you the step by step process I use to plan my days and weeks. It's taken me a few years to get the whole time management aspect o...

Send us Fan Mail Hey friend, I have a serious question for you... ok, it's not maybe *that* serious, but it could be. Are you dieting? now, before you completely dismiss this with a firm no, do you answer yes to any of these: -I get bummed if the scale doesn't reflect all the hard work I've been putting in -I feel bad if I eat something I know I shouldn't -I sometimes feel like I have to earn food...

Send us Fan Mail Hey friend! I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I *almost* always feel ready to hit the ground running on Monday. Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in...

Send us Fan Mail Hey Friend! I don't know if I've told you yet or not, but I'm an enneagram 3, the achiever. We are highly motivated by goals. This wasn't always the case for me though. In fact, I spent years setting goals and failing (aka giving up on them when I didn't reach them fast enough). But, somewhere along the way, something clicked, and I finally figured out how to not only set goals, b...

Send us Fan Mail Hey friend, Let me ask you a question.. Are you working out the same way day in and day out throughout the month? If so, you may want to rethink that strategy. Your body has different needs throughout the month based on what your hormones are doing, and there are specific things you can do to support your body and your hormones via exercise. This week we are chatting about how you...

Send us Fan Mail Hey friend,  I feel a little embarrassed to admit this, but I am pretty sure I used to be addicted to my phone.  I was constantly checking my social media and my email. It felt like my brain was always 'on' and I was always working.  I was mentally drained. And, to top it off, I started noticing how much my phone was negatively affecting my ability to be present and engaged with m...

Send us Fan Mail Hey friend,  This week we are doing another client Q+A.  This question comes from a client who has been working out for about 5-6 days a week (45-60 min each). She is doing a blend of HIIT, cardio, and weight training.  Her problem? Her body is sore and feeling beat up. She's lacking motivation to get herself to work out. And worst of all...the guilt for needing to maybe cut back...

Send us Fan Mail Hey friend!  Welcome back to the show for another amazing interview with guest expert Sara  Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives. Without clear boundaries the lines become blurred and we end up negotiating what's...

Send us Fan Mail Hey friend! This week we are diving into Diet Mindset #3: focusing on the scale or what you see in the mirror > than your daily actions and behaviors. The obsession with the number on the scale or always seeing our bodies change can be draining. We can easily fixate on the results to the detriment of celebrating the every day, baby steps we are taking toward our goals + results...

Send us Fan Mail Hey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating. Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in. This creates a toxic relationship with food becau...

Send us Fan Mail Hey, girl, hey... If you're a recovering perfectionist (like me) then you are perhaps all too familiar with the pressure to follow your diet/ meal plan, or your workout program perfectly. This kind of pressure can create so much unnecessary anxiety and stress. To the point you feel like you just need a break..usually on the weekends when you give yourself full permission to eat wh...

Send us Fan Mail So you've stopped tracking your calories, you're done stressing over your macros, and you don't ever want to count another point again.  I've been there, done that. And I know how exhausting it is when you're pouring so much of your time and mental energy into thinking about food all the day long.  But, on the other hand ditching the food calculators and tracking can feel sooo sca...

Send us Fan Mail Hey Friend, Join me this week as we talk about the role of body confidence in healthy relationships. I was interviewed by dating coach Cat Cantrill . Whether you realize it or not the way you think about and feel in your body DOES affect the way you show up in your relationships. Learning to heal your relationship with your body is key to creating and sustaining healthy, thriving...

Send us Fan Mail Tell me if this sounds familiar: You're tracking your food (either calories or macros likely) You're trying as hard as you can to eat "clean" You're going low carb You don't eat after a certain period of time to avoid unwanted weight gain You're literally doing all the things. Trying so, so hard. Yet, not seeing the results you were promised.  It's looking like you may even need t...

Send us Fan Mail Raise your hand all you go-getters and action takers. I see you.  We are like the energizer bunny, we could literally just keep going and going and going.. doing all the things. Especially if the action gets rewarded and it promises to yield the results we want in our lives.  Here's the deal though: we weren't created to just do. We were created to be.. joyful, peaceful, free, con...

Send us Fan Mail Hello my friend!  This week on the show I'm helping you navigate the last couple of weeks of holiday chaos as well as walking you through some things to do to prep for 2022... ya know, so you don't fall into the same goal setting  and New Year's Resolution trap as every other year.  This really can be the most wonderful time of the year as we slow down, dream up what's possible fo...