I want you to make sure that you are moving forward into the new year with wisdom and strategy. And the first steps of being wise and strategic is to set some actual goals and create expectations. I know this seems cliche or overdone, but because we think that way we end up not planning anything out, while still hoping we might get somewhere. Or, we do set goals, but they’re terribly unrealistic and totally the wrong kind of goals! In this episode, I’m teaching you step-by-step how to create the...
Jan 05, 2021•29 min
This year was epic on so many levels. Personally, I feel like some of the worst things happened in 2020, while at the same time, some of THE BEST things happened. Which is a testimony to how God is with us through every season of life! On this episode, Scott and I are reflecting back over the year and talking about some of our favorite episodes and moments here at Strong Mommas. I’ve also got some big news for you!! Some changes are coming your way that will provide you with even more tools and ...
Dec 29, 2020•51 min
You want to set your kids up for success, especially with how they feel and what they believe about their bodies. If you could help spare them years of believing that their body is never good enough, wouldn’t you want to do that? In a culture that’s obsessed with changing and “improving” our bodies, let’s help our kids believe differently. On today’s episode, Scott and I are talking about how you can teach your kids how to embrace (and ultimately care for!) their God-given body. You’ll learn how...
Dec 22, 2020•43 min
Every family has one: a picky eater that makes meal times miserable. It’s tempting to “pick your battles” and give them what you know they’ll eat, but you also want to set them up for success! You truly desire to teach your kids good, healthy eating habits that will last a lifetime. In this episode, I have the pleasure of interviewing Jen Brazeal, a fellow mom with some mad skillz in the kitchen department, especially when it comes to kids. She and I talk about some tricks and strategies that wo...
Dec 15, 2020•54 min
What was exercise like for you as a kid? Was it modeled well in your home? Did you play sports and learn about your body in a healthy way? Or did you have to relearn and figure out healthy exercise habits when you became an adult? Regardless of your own experience growing up, I want to help you pave the way for your own kids so they can have a healthy relationship with exercise for the rest of their life. Today, on part one of a new series all about leaving a healthy legacy for our kids, Scott a...
Dec 08, 2020•45 min
I know it sounds funny, but does your thumb hurt a lot? Oh, let me tell you, that “mom thumb” pain is certainly NOT funny! Nor is carpal tunnel syndrome, tennis elbow, or other typical aches and pains that we get in our hand, wrist, and elbow. Today, I’m interviewing Halcyon McCollum, a Certified Occupational Therapist that specializes in hand, wrist and elbow injuries. Every day, she treats moms just like you that battle with pain while gripping, holding, and picking up things. On this episode,...
Dec 01, 2020•50 min
Have you been battling aches and pains in your hips and low back? You do not have to JUST DEAL with it, momma!! Whether it’s sciatica, SI joint pain, piriformis syndrome or generalized low back pain, there’s a solution to help you feel so much better. On today’s episode, I chat with Jocelyn Bohnet, a mom-therapist that specializes in pelvic pain and dysfunction. We talk all about: Sciatic nerve pain and what could be causing it, What exactly SI joint pain is and some relief tactics, Why properly...
Nov 24, 2020•49 min
Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process! In this new series, I’m chatting with various physical therapists and looking into the m...
Nov 17, 2020•56 min
Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue. On part two of this series, I’m going to talk about: How the “body positive” movement has it wrong, The TRUE value and worth of your own body and Who...
Nov 10, 2020•33 min
I know what it feels like to deeply hate my body…to look in the mirror and not be able to see a single thing that I like. Body shame, guilt, and self-loathing. As women, these feelings are second nature. Today, I’m sharing my own story of bulimia, anorexia athletica, and the war I fought with my body for years. But more importantly, I’m also sharing how I overcame. The only solution for defeating these feelings of body shame is to tunnel down deep into our hearts, rooting out these beliefs of un...
Nov 03, 2020•38 min
Do you ever feel like shame and guilt from your unhealthy choices are your only motivators? Are you on a miserable loop of overeating, insecurity and guilt? If so, you’re definitely NOT alone, and there is hope for you! On today’s episode, I have the opportunity to chat with Heather Zavala, a fellow mom that considered herself a “professional overeater”. She was always looking for the loopholes in every diet, and was trapped in a struggle with food. I want you to hear how she has found true libe...
Oct 27, 2020•50 min
Is weight loss always as simple as “calories in, calories out”? Usually, yes. However, sometimes your hormonal balance may be affecting your energy output, or your “calories out”. The cells in your body communicate using hormones, and when they’re all synced up properly, things work great. But sometimes there are communication breakdowns with some critical energy-output hormones. On this episode, we’re going to take a broad look at: The main hormones responsible for metabolic drive; Mild and mod...
Oct 20, 2020•42 min
This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further. On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see real progress. We’re going to look at: Realistic time frame for body fat loss; The simple eating habit...
Oct 13, 2020•50 min
Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen. There are basically three options for achieving weight loss: 1) Crash diet, 2) Crash diet + crazy workouts, or 3) Smart eating + smart workouts. Obviously, I’d like you to do this right and choose option #3. On this episode, I’m going to teach you how to workout smart so that you actually get results. We’re going to look at: Cardio vs. interval training vs. resistance training (which ...
Oct 06, 2020•48 min
NEW SERIES! Weight loss. It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale. If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be important for you to lose weight: for your health, for the way your body functions, and maybe even be...
Sep 29, 2020•41 min
We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions! This week we're deep-diving into a bunch of hot topics, including: Best exercises during pregnancy for the core and pelvic floor, How to know if you're consuming the right amount of calories, What to do if your menstrual cycle messes with your workouts, How long takes to lose muscle mass and cardio fitness, What you can do about sagging skin, ALA, DHA, and EPA in omega-3 supplements, And progress mode v...
Sep 22, 2020•49 min
Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep. You’ll learn all about: Acute vs. chronic stress, Stress hormones and their impact on your health, Why sleep really matters, And why your wa...
Sep 15, 2020•47 min
"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you. When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, ...
Sep 08, 2020•47 min
Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it? On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you through the 5 Levels of exercise: General movement and "NEAT" Purposeful light activity daily Purposeful workout once a week Purposeful workouts two or ...
Sep 01, 2020•46 min
[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type! An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self. On this episode, y...
Aug 25, 2020•49 min
[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph. A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They pack on muscle easily, have a relatively easy time controlling body fat levels, have a medium to lar...
Aug 18, 2020•44 min
[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design. In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beautiful way. On today's episode, discover the Ectomorph Body Type . An Ectomorph is naturally slender wit...
Aug 11, 2020•50 min
Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent. In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop us from being consistent and making progress. We're talking about: How our own history with food and...
Jul 28, 2020•40 min
Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for the long haul. On this episode, we're talking about: The "weekend wagon fall" The consequences of extreme diets & workout programs How to make our m...
Jul 21, 2020•47 min
Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goals through a lens of your own unique circumstances and frequent curveballs, landing on a set of action steps that actually feel really easy! We're tal...
Jul 14, 2020•40 min
This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent. Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more. On this episode, we're chat...
Jul 07, 2020•45 min
We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus: What counts as a splurge, All about carb cycling, Taking glucosamine to help heal injuries, Running/working-out while fasted, Shoulder pain, The benefits of the BMI (body mass index), And talking about body types with teenagers. Oh, this is a good conversation you can't miss! MORE RESOURCES: The Strong Mommas Squad - F...
Jun 30, 2020•53 min
To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies. On this episode, you'll learn: Why alcohol is in a category of its own, The straight up facts about it, Mechanisms of a hangover, Whether it causes weight gain or not, And if it's actually "healthy" for us. We're als...
Jun 23, 2020•54 min
Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you: Why all carbs are NOT created equal, How carbs are stored, Workout nutrition and the right way to carb-load, How to individualize the way you eat your carbs. It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your...
Jun 16, 2020•51 min
FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat. On this episode, you'll learn all about: The problems with eating too little or too much fat, The big jobs that fat has in our bodies, Why omega-3's are magical unicorns, And how most North America...
Jun 09, 2020•47 min
