Exercise was always a struggle for her. Eating healthy came easy, but working out did not. It felt like punishment - a constant game against the food she ate and her body that she was trying to change. Until one day, her mindset shifted and she achieved the unimaginable: consistency and joy with exercise. In this episode, I’m introducing you to Liz Revilla , a mom who was starting to wonder if she would ever be content in her body. What’s interesting about Liz is that she also happens to be a re...
Aug 10, 2021•50 min
Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your health goals. On today’s episode, I’m walking you through the best process for creating a daily routine that works for you. Don’t just copy and paste ...
Aug 03, 2021•11 min
Are you a little bit curious about what my own daily health routine looks like? I’m a very regimented person (probably part of my personality!), but I’ve developed a daily rhythm over the last 20 years that helps me feel grounded and healthy. I’m sharing the juicy details of it with you today. But instead of just walking you through my day and saying, “OK, now go do that!”I want to be very intentional and careful, so that you don’t get obsessed or feel unnecessary pressure to have a perfect rout...
Jul 27, 2021•33 min
This is a conversation I have secretly been wanting to have for a very long time now. As you know, the way we approach our fitness and nutrition is all wrapped up in our mindset and our motivations, and even our personality. Having spent years coaching hundreds and hundreds of women, I have seen it time and time again, that our individual personalities and the lens through which we interact with the world completely impacts how we show up for ourselves. And the more we can understand how we’ve b...
Jul 20, 2021•55 min
Let’s switch it up and have some fun! I have a very special (surprise!) co-host on the show with me today, and he and I are chatting all about foam rolling. What is foam rolling? What are the benefits? When are the best times to foam roll? What type of roller is best? And why on earth does it hurt so much??? If your foam roller is just one more piece of dust-collecting exercise equipment - or maybe you don’t even have one! - this episode is going to give you all the insights you need to make the...
Jul 13, 2021•30 min
No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste? In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your soreness better. Should you stretch? Rest? Ice? Do another workout? If you’ve ever wondered what makes your muscles so sore after a workout, and exact...
Jul 06, 2021•41 min
Do you struggle to give yourself grace each day? Maybe, you used to be in way better shape than you are now, and somehow things fell to the wayside for a while...maybe for years. Now you’re feeling the nudge to refocus and start taking better care of your body. But you know it’s just not going to be the same, and you have a hard time being gracious with yourself about it. If you’ve dealt with any of those feelings, you need today’s episode. I’m chatting with my good friend and client Gay Taunton...
Jun 29, 2021•44 min
Summer is here! And with it comes “vacation mode” - completely abandoning all healthy habits and making yourself feel miserable. (Yep, I’ve done it, too.) Not only are you already a bit self-conscious in your summer clothes, but your behaviors and choices might lead you to backslide this season. Fortunately, there’s a way to approach your fitness and nutrition habits for the next few months that helps you stay on track. Today we’re going to chat about: Maintenance mode vs. progress mode during t...
Jun 22, 2021•35 min
Are you dreading swimsuit season? Does the thought of wearing smaller, more revealing clothes - like shorts, tank tops, and heaven forbid, a swimsuit - make you wish it was winter again? Yikes! Today, I want to help you with some really important mindset tips as you go into “small clothes” season. That dread and self-consciousness should not taint the fun and joy of a great summer with your family. Let’s talk about: Our typical attitude and behaviors heading into summer - the things everyone els...
Jun 15, 2021•30 min
Is it possible to be truly happy with your body while simultaneously on a journey toward progress? And can you be content while avoiding complacency? You probably feel these internal struggles everyday. You want to know what it feels like to be content with your body, but you don’t know how to get that. You’ve never known anything other than unhappiness in your own skin and striving to make changes. Contentment would be amazing! But does contentment have to mean complacency? You might be afraid ...
Jun 08, 2021•34 min
The word “menopause” sounds scary and like it’s “the beginning of the end” with your body, but it doesn’t have to be! I think one of the reasons that (peri)menopause is scary is because it’s so darn confusing. (Sidenote: We go through so many confusing seasons with our bodies, right?) But just like with your regular menstrual cycle, all of your symptoms have a reasonable explanation. And the good news is that there are solutions to help you feel your best during this phase, too. In this episode,...
Jun 01, 2021•40 min
Do you ever pee when you sneeze? Does it hurt to have sex? Or maybe you leak a little when you run or lift heavy? As embarrassing as it may be to talk about, pelvic floor issues are super common, but they’re not something you have to live with. 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....
May 25, 2021•45 min
How does your menstrual cycle affect your eating habits, your hunger, and your cravings? How does it affect your ability to workout hard and get the most from your training sessions? And how does it affect your mood and enthusiasm? The truth is that your menstrual cycle can impact just about everything, so it's foolish to ignore it and not plan for it effectively. In this episode, we're going to chat all about the menstrual cycle. You'll learn that there are reasonable explanations and solutions...
May 18, 2021•47 min
Today, I am extremely honored to introduce you to my mom! And let me tell you, she is the original Strong Momma. In this episode, we laugh and reminisce about at-home aerobics classes on VHS, her high school days of track and field, her hilariously surprising experience running the Bloomsday Race, and yes, even her time spent in jail. (You read that right!) I’m proud to say that my mom is such an inspiration of strength, faithfulness, and perseverance for us all. You’ll be inspired by her story ...
May 11, 2021•42 min
We are masters at excuses and self-sabotage. We know what we should be doing, but we can easily talk ourselves out of it. Today, I’m revealing our negotiation tactics, the ways we self-sabotage our efforts, and ultimately how we give in to lame excuses. It all inevitably leads to skipping the habits that we know are so important for us and make us feel really good! In this episode, you’ll learn how to recognize those internal debates, how we pull others into our negotiation process, and what it ...
May 04, 2021•31 min
What’s my opinion on fitness classes? What about thyroid dysfunction and other metabolic issues? How do you find the balance between eating with freedom and strict box-checking? And how about some good Scripture verses for when you feel worn out and ready to give up? These questions answered and so much more on this week’s episode! We are celebrating our 100th episode today and having an awesome time doing it!! We’ll also be announcing the winners of our incredible giveaways… don’t miss this! MO...
Apr 27, 2021•33 min
Don’t we all want to know how much we can break the rules and still get results? It’s human nature to immediately wonder, “How often can I break these rules and still see the progress that I want?” We even call it “cheating” - cheat meals, cheat days, cheat foods. We want to find the shortcut or the work-around, especially with our nutrition. Well, it’s time we rethink all of this and learn to adopt a completely different attitude about splurging. In this episode, you’ll learn the difference bet...
Apr 20, 2021•40 min
Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over. How can you get a handle on this and break this cycle while still enjoying your weekend? This episode is going to give you the exact tools you need to do just t...
Apr 13, 2021•28 min
Let’s be honest, good nutrition guidelines look great on paper, but they’re not helpful at all if you’re not sure how to put them into practice! So, on today’s episode, Scott and I are pulling back the curtain and sharing with you exactly what we eat on an average day and WHY. We’re walking you through our different breakfasts, lunches, snacks and dinners. And then I’m teaching you the 5 simple questions I ask myself at each meal to make sure I have what I need on my plate. And yes, you can do t...
Apr 06, 2021•37 min
I’m going to admit. This was a hard topic for me. I try to spend so much of my time trying to help you shift your attitude and perspective around food, thinking in terms of abundance and what you can eat MORE of, rather than restricting yourself and trying to eat less. But the fact remains - there are certain foods that you really should be eating less. And when you do, everything changes and your body starts to feel amazing. Let’s navigate these tricky waters together and learn which foods shou...
Mar 30, 2021•38 min
Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time. If you’re sick of dieting and constantly confused by what’s considered healthy and what’s not, this episode is a must listen. Scrap everything else you know and just make sure these...
Mar 23, 2021•36 min
Today marks the beginning of a brand new series all about creating strong food foundations. I want to teach you the habits that make up a good, nutritious diet. But, before we talk about any specifics of WHAT should go in your mouth, we need to talk about HOW - how you eat and how you choose the foods that you do. This is the piece of eating that most people miss….they skip straight to the what (what foods to eat), which is pretty much just dieting. But if you’re missing the how, no diet will ev...
Mar 16, 2021•34 min
Do you find your value in being a perfectionist and getting all those boxes checked? As a mom, it’s easy to worship structure. Especially when that structure is working and progress - physical progress - is happening. But what happens when God desires something different for you? What do you do when your plans get thwarted and digression seems to set in? On today’s episode, you get to meet a remarkable woman that I’ve had the privilege of walking alongside on her health and fitness journey. Ally...
Mar 02, 2021•55 min
Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs, it’s so important to have good posture (alignment) and a strong core first. But now, let’s get to the rest of your body and learn what TO DO and wha...
Feb 23, 2021•33 min
Good core training is about so much more than just planking. And it’s definitely NOT just about abs and doing a million crunches. Today, I’m going to help you stop making a bunch of common core training mistakes, and we’re going to train your core right so you finally feel strong and put together. Let’s talk about all the muscles that make up your core, what they’re designed to do, why breathing really matters, and even common problems like Diastasis Recti. You’re going to walk away from this ep...
Feb 16, 2021•38 min
For the next few episodes I want to help you fix and correct various aspects of your fitness - the way your body moves and works. As you learn and implement this knowledge, you’ll experience a body that feels way better. And the best place to start is fixing your posture. If I tell you to “fix your posture”, what do you do? Do you just sit up straight and squeeze your shoulders back? Well, if that’s it, then you’re not getting the full picture of what good posture actually looks like. Today, I’m...
Feb 09, 2021•39 min
Your questions answered!! In today’s episode, I’m diving into the mailbag and answering listener questions about nutrition, exercise, and faith. We’re talking all about self-sabotage, exercise headaches, digestive system tips, meal planning made easy, body dysmorphia, the comparison game & more! Super informative and we always have so much fun with these Ask Me Anything episodes! MORE RESOURCES: 2 Corinthians 12:7-10, Jeremiah 17:9, 2 Corinthians 10:3-5, 2 Timothy 1:7 The Body Type Quiz Join...
Feb 02, 2021•42 min
On this week’s episode, we’re talking about something that’s more important than your workouts, your meals or any aspect of your self care. To fully thrive and feel alive in your body, it starts with believing TRUTH about your body, and ultimately, with that truth, overcoming all the negative thoughts you have about it. Your self-loathing and disgust for your body will not miraculously disappear the moment you reach your goals. I once trained a client that worked so hard, trying to do everything...
Jan 26, 2021•36 min
How do we fight when we have no more fight left in us? How do we resist the urge to quit and give in to despair when we’re in our lowest valley? As the pandemic drags on and we feel our hope waning, it’s easy to lose trust and faith in a God that’s in control of it all. Today, I have the honor of chatting with Alli Worthington - author, speaker and all-around inspiring strong momma. We dig deep into how to stand strong when our hearts are heavy and our rally cry feels as powerful as a kazoo. We ...
Jan 19, 2021•55 min
Do you struggle to find motivation to get workouts done or to eat better? Or maybe you struggle to stay motivated after you start? The solution to each of these motivation struggles is to discover a strong enough or important motivator that will always answer the question “what’s the point?” But maybe more important than dialing in your big “why”, your true motivator, is recognizing that motivation is an emotion. And once you grasp that concept, you won’t be tossed around so much by your current...
Jan 12, 2021•39 min
