Are weight loss plateaus inevitable? Are they predictable? Is there a way to avoid them? And what's the best way to bust through a plateau when it happens? That's what we're talking all about on today's episode! When we’re talking about a plateau, we’re usually referring to a stall out in body composition changes, even when our habits are still on point. It can feel like all the things that worked in the beginning to create progress aren't working anymore. What in the world?! In this episode, yo...
Oct 16, 2019•50 min
You asked, I'll answer! This entire episode is dedicated to answering all of your questions about exercise, nutrition, and the balance and interplay of these things in our lives. We're going to talk all about carbs, fasting, bad knees, running, how to be more consistent and setting a good example for our kids. The scope of topics we're covering on today's episode is incredible! (5:25) Are all carbs created equal? (11:55) How do you handle nutrition goals when they differ from your spouse's? (15:...
Oct 08, 2019•44 min
Get a behind-the-scenes look at what a professional's own workouts actually look like! I'm going to pull you into my workout space and show you how I lay out my own personal workouts, what my week of workouts look like, and how long I train. I'll reveal my complete training history (including a random, terrible triathlon!), and even all the injuries that I've battled. We'll chat about yoga, running, weightlifting, goal setting, and so much more! I have found that the most helpful thing with fitn...
Oct 02, 2019•1 hr 1 min
Today's episode is all about "cheat meals", splurging, and how to find balance so you can still see results and be healthy. It's human nature, isn't it? As soon as we know what we should be doing, we immediately want to know how much of the wrong thing we can do before facing the consequences. In order to make a breakthrough here, we need to completely change the conversation. Let's move away from calling it "cheating" and let's let go of restrictions in general. You're going to learn: Why it's ...
Sep 24, 2019•52 min
“Working out and eating healthy isn’t supposed to make you cry.” We've been told that self care, exercise, and good nutrition is strictly physical. It's just surface-level actions and behaviors. But then why on earth are so many of us falling apart into a ball of tears in the middle of a workout? Whether the feelings we have are sorrow, anger, a sense of being overwhelmed, or pure rage, the fact remains: it's completely normal to come face to face with some pretty big emotions during a workout. ...
Sep 17, 2019•46 min
We’ve all done it. Eaten because we’re stressed out and need a quick escape or have found ourselves mindlessly eating something just because it’s there. You completely recognize that these behaviors aren’t ideal. Mindless munching and eating under stress can completely sabotage any forward movement toward your physical goals, not to mention your emotional and spiritual health, too. But how can you stop self-sabotaging? On this episode, we’re going to discuss emotional vs. unemotional eating, and...
Sep 10, 2019•49 min
"Let's take a deep breath and learn how to relax." This is going to be a marvelously relaxing, life-giving and hope-filled episode...don't miss this! If you want to be strong, healthy, maintain a good body composition, and feel your absolute best, it's nearly impossible if you don't manage your stress well. This episode is PART TWO of Stress Reality Check. On this episode, we're taking a closer, more specific look at some effective strategies that you can begin using today that will significantl...
Sep 04, 2019•47 min
I bet you've been really hoping we'd talk about your core one of these days! Our midsections are usually our "trouble areas", whether it's because we carry too much weight there or because we have weak core muscles that are wreaking havoc on the way our bodies feel. On this episode, we're doing a thorough overview of your core... top to bottom, inside to out. You're going to learn all about: The muscles that make up your core Your core's primary job The hands-down best core exercises And what do...
Aug 27, 2019•49 min
Coming full circle in our body typing series, we finally come to the Endomorph. 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, you're going to learn all about: Insul...
Aug 20, 2019•43 min
As we continue to explore the uniqueness of our own individual body types, we come next to the Mesomorph Body Type. 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 large bone structure and tend to be naturally strong. When they slim down, their muscles really “pop”. On today's episode we'll talk about: Healthy vs. Unhealthy Meso's Why some meso...
Aug 13, 2019•41 min
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, more recently, 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, you'll learn all about the Ectomorph Body Type. An Ectomorph is naturally slender w...
Aug 07, 2019•46 min
There's more to life than getting really healthy and fit! (Which sounds funny coming from a fitness pro...) But we can easily get obsessed without realizing it, especially when we want to see progress. Unfortunately, constant obsession with workouts (and food!) borders on idolatry. There's a better way to get in fantastic shape without ruining your body and heart in the process. On this episode, we're taking a closer look at what workout obsession, in particular, looks like. I'm giving you clues...
Jul 24, 2019•49 min
This episode might ruffle your feathers. With our beliefs about food, we can become very passionate and easily offended. Far more than our exercise beliefs. Food is very personal, and often we have reached certain conclusions about it that make us feel safe and happy. But if what you're believing might not be entirely accurate, wouldn't you want to know? On today's show, Scott and I are tackling some pretty big myths and trends in the health and nutrition industry: If you really want to dial in ...
Jul 16, 2019•46 min
I feel like an entire podcast show could be dedicated to busting fitness and nutrition myths. There are millions of opinions and ideas on how to get healthy and fit, and I’d say that more than half of them are flat out wrong. On today's episode, my co-host Scott and I are breaking down 6 of the biggest exercises myths so you can decipher fact from fiction. Myth #1: You can Spot Train, or choose specific exercises to target trouble spots. Myth #2: Doing more cardio is the best solution for weight...
Jul 09, 2019•43 min
One of the hardest challenges of life is saying no to foods that are unhealthy for you. Sometimes, resisting food temptations can feel like a daily battle. I bet you know what you should and should not be eating, but you just can’t do it on a consistent basis for some reason. Why is this so hard?! In this episode, I'm going teach you exactly what healthy eating should look like (so there's not doubt in your mind) , we'll chat about splurging vs. cheating, and then we'll unearth the ugliness of "...
Jul 02, 2019•41 min
Summer is here! And with summer comes “vacation mode” . Unfortunately, vacation mode, or summer mode, can quickly become "digress mode". Often, when reach the end of summer, we feel terribly unhealthy and wonder "what have I done to myself!" In this episode, we breakdown the clear differences between making progress, maintaining where you're at, and digressing, and then what it takes to be in each of these modes. Summer might not be the optimal time for making progress, but there are clear and s...
Jun 26, 2019•50 min
This episode is the "kick in the pants" you probably need to get your act together. Today, we're talking all about motivation. How often have you said, "I know what I need to do, I'm just not motivated enough"? You're not alone. I think we all feel that having the right motivation is the key to accomplishing big things in life, especially with our fitness and nutrition. But should we really be relying on motivation to determine our actions? And why is it that our motivation can be really high at...
Jun 11, 2019•40 min
Most moms struggle to eat well because necessity and convenience are the highest priorities. Life is too busy and overwhelming to devote any more mental energy to our eating habits! But unfortunately, we get a sense that we're messing it all up...that we should be eating better. Cue the shame and mom-guilt. Let's figure out how to make eating healthy foods more convenient for you as an overwhelmed mom so that you never need to feel ashamed about what you're putting in your mouth. I'll teach you ...
Jun 04, 2019•43 min
What is it about some people that can make certain exercises look so effortless? Why do some some people seem to be so fit and move so well? We all realize that being "fit" is far more than just being really lean or ripped. There's something about the way really fit people operate their bodies. Clearly, there's so much more to good training than just picking exercises for individual body parts. What is it?! In this episode, you'll learn all about a somewhat recent buzz in the fitness industry ca...
May 29, 2019•39 min
The bathroom scale. This is big conversation, which might seem trivial at first. But there are countless women that are weighing themselves daily and have been for years, and not just for an objective source of data. In this episode, we're discussing what the scale is meant for and what it does well. You'll learn the details of everything it's measuring and explore other methods of assessment and measurement. But we're not going to leave it at that. We're going to dig deep into our hearts as wom...
May 22, 2019•39 min
Are you a stressed out mom? If so, I bet you try to "power through", refusing to let stress hold you back. But pretty soon you're not sleeping well, your willpower is tapped out, you're eating horribly, and you're turning into a terrible parent and spouse. And where is all this extra weight coming from? We grossly underestimate the physical power of stress on our bodies. In this episode, we're talking: acute vs. chronic stress the impact that stress hormones have on your body why being on a diet...
May 14, 2019•41 min
I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all things pelvic floor health: urinary and fecal incontinence, pain with intercourse, pelvic organ prolapse, tearing during delivery, and other pelvic issues. In this episode, we cover so much ground! We discuss: Pelvic floor muscles and general anatomy Bladder leakage Pain with intercourse How to do a proper kegel, how many, and when Abdominal pressure and posture When to see a pelvic PT Tearing, pr...
May 07, 2019•46 min
If you have had a baby, you will forever be postpartum, which can be a frightening thought for many moms. "Postpartum" often makes us think of a body that’s broken...a body that’s been thrashed and put through the ringer. When our bodies feel weak, squishy, misshapen, and mangled, how is it even possible to love it? In this episode, Megan Dahlman chats with you about our perpetual quest for the body we once had...a body before all the scars. Much of what we hear with "postpartum fitness" is aime...
Apr 30, 2019•36 min
Off the top of your head, how many "diets" would you say are on the market right now? Too many to count? And a little overwhelming, right? Yep, that's how I feel, too. Oh "diet-shmiets". When we diet, we have to follow rules...restrictions and limitations that tend to bind us up and strip away our freedom to make decisions on our own. Most of us crave freedom from a life of dieting...the on-again-off-again rollercoaster of eating perfectly one minute and completely haphazardly the next. The diet...
Apr 16, 2019•37 min
"Just getting started is so overwhelming!"..."I know I really should get my act together."..."Every time I start something I end up giving up soon after!" If you've ever said any of these things, this episode is for you! Megan Dahlman has spent years helping her clients get the ball rolling with a fitness and nutrition routine, so she knows what works and what doesn't work when you're just beginning. You'll dive into these inspiring Bible verses that will give you strength and courage as you beg...
Apr 09, 2019•37 min
Does exercising and eating stir up a well of deep feelings? You're not alone. Often, as soon as we start eating healthier and exercising more regularly we experience fear, doubt, trust issues, pride, jealousy, and a lack of motivation...just to name a few! On this 4th episode in the Strong Mommas Intro Series, Megan Dahlman will encourage you to keep your heart pointed in the right direction as you navigate your health journey. Unfortunately, the fitness and nutrition industry is saturated with ...
Mar 27, 2019•21 min
Is eating healthy just about weight loss? Do you feel like food is your enemy, standing in the way between you and your ideal figure? And why on earth have we made nutrition so complicated?? In the 3rd episode of the Strong Mommas Intro Series, Megan talks about our damaged outlook on food that has been perpetuated by the "diet culture". Many of us feel like we've been tossed around from one diet to another, not knowing what healthy eating truly looks like anymore. Let's remove the burden of eat...
Mar 25, 2019•18 min
Do you love or loathe exercise? Do you know if your training methods are the best? And why should we even exercise? In this second intro-episode to the Strong Mommas podcast, Megan Dahlman discusses her approach to exercise and her philosophy on training. You'll learn more about the Proverbs 31 woman that was strong and not afraid of aging. And you'll also learn the 6 key components of fitness that every routine should have. You'll be inspired to train your body well and have a much clearer unde...
Mar 25, 2019•24 min
Welcome to Strong Mommas! I'm your host Megan Dahlman, and on this first ever episode of the Strong Mommas Podcast, I'll be introducing myself and my co-host. We're so excited to meet you! The Strong Mommas Podcast is all about practical fitness and healthy eating tips, motivational strategies, and Biblical inspiration to pursue a strong and healthy body for all the right reasons. "My hope with this podcast is for you to feel inspired and equipped to take care of your body the best that you can....
Mar 25, 2019•27 min
