Strong Mommas - Podcast

Mythbusters: Fitness Edition (Episode 12)

7/9/2019

[Episode 12] Mythbusters: Fitness edition

Listen on iTunes | Listen on Stitcher | Direct Listen Here

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 exercise 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 loss.
Myth #3: Lifting weights and strength training will make you bulky and super muscular.
Myth #4: If you want to be lean and toned, you need to do light weights with high reps vs. heavy weights, low reps.
Myth #5: If you want good abs, crunches & sit-ups are the best exercises to do.
Myth #6: Doing more is always better (while neglecting rest and recovery)

Be sure to subscribe, rate the show and leave a review!

Battling Food Temptations: A Reality Check for Managing Your Unhealthy Food Cravings (Episode 11)

7/3/2019

Battling Food Temptations: A Reality Check for Managing Your Unhealthy Food Cravings

[Episode 11] Battling Food Temptations: A reality Check for Managing your unhealthy food cravings

Listen on iTunes | Listen on Stitcher | Direct Listen Here

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 "temptations".

Let's also take a look at the two most prominent instances in Scripture that deal with temptations and how the two different individuals handled them. In the end, you'll walk away with some practical tools that you can implement right away to manage your cravings better, and some spiritual guidance to battle the temptations better.

Resources from this episode:

Temptation (latin - temptare): the desire to do something, especially something wrong or unwise... a temptation is a thing or a course of action that’s attractive.
Genesis 3:1-7 and Luke 4:1-4
1 John 2:15-17
For a Portion Control Guide click here

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

1. Cherie asked: (35:06) "How do I eat the right amount at meal/snack times?"

2. Jasmine asked: (38:24) "How do I figure out how much protein I should eat?"

Be sure to subscribe, rate the show and leave a review!

Surviving Summer: Practical Tips for Making Wise and Healthy Choices This Season! (Episode 10)

6/25/2019

Surviving Summer: Practical Tips for Making Wise and Healthy Choices this Season! The Strong Mommas Podcast

[Episode 10] Surviving Summer: Practical Tips for Making Wise and Healthy Choices This Season

Listen on iTunes | Listen on Stitcher | Direct Listen Here

Summer is here! And with summer comes “vacation mode”. Vacation mode, or summer mode, can feel a lot like the holidays in a sense. And that reason is two-fold:

We press the pause button and put our habits on hold for a while. We know we’ll be traveling or doing more outings with the kids, and so we let our workouts, and even our focused eating habits, go on the backburner for a bit.
Everything is fun, special and “For a Limited Time”. So we want to experience the fullness of summer…do all the things, go to all the places, eat all the things…because we think this will be our only chance!

But unfortunately, if we don’t keep our attitude and our behaviors in check, summertime can start to feel a lot like the holidays. Pretty soon, we get all those same unhealthy, “what have I done to myself” feelings! Not good.

In this episode, my co-host Scott and I discuss some practical ways to still have a blast this summer and enjoy your favorite things while still maintaining a certain amount of focus on your health.

Resources from this episode:

Here are some quick Workout Plans for all levels
The Strong Mommas YouTube page with more quick workout ideas
Scripture references from the question segment: Psalm 139:13-18, Jeremiah 1:5-8, 1 Corinthians 12:11-27

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

Melissa asks (38:57)- "Do you have any good verses that speak to our individual body types and learning to accept who we are individually? I’m still wrestling with comparing myself to others, and I would love more insight and wisdom in this area."
Jamie asks (46:00)- “When eating beans and legumes as a protein, does it also count as a carb?”

Be sure to subscribe to the show and leave a review!

How to Stay Motivated: Not Allowing Your Feelings to Determine Your Actions [Ep. 9]

6/11/2019

[episode 9] how to stay motivated: not allowing your feelings to determine your actions!

Listen on iTunes | Listen on Stitcher | Direct Listen Here

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 certain times of the year, but really low at other times?

We're also going discuss good motivators vs. empty motivators, the kind that just don't last. Also, we'll talk about how to have good, positive influencers in your life to make sure your motivations are being appropriately encouraged.

Resources from this episode:

Hebrews 12:11, 1 Samuel 16:7, Galatians 1:10, John 12:43, 2 Timothy 2:15, Romans 12:1
Strong Hips and Core Program - FREE 2-Week Workout Download

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

Haley asks (32:30)- “What are some good, plant-based protein options? I know I’m supposed to be eating protein with every meal, but I’m not a huge meat-eater.”
Courtney asks (34:55)- “I’m several months postpartum and I’m still getting shooting pains in my pubic symphysis with certain exercises. Is there anything in particular I should be doing for this?”

Simple Nutrition For Overwhelmed Moms: Easy Tips for Making Healthy Foods More Convenient [Ep. 8]

6/5/2019

Simple Nutrition for Overwhelmed Moms

[episode 8] Simple nutrition for overwhelmed moms: easy tips for making healthy foods more convenient

Listen on iTunes | Listen on Stitcher | Direct Listen Here

This episode could have been titled "how to stop eating like a toddler"! When convenience and necessity are often the highest priorities, "healthy" and "nutrient-rich" feels like a last ditch effort.

Most moms struggle to eat well because it's one more thing to juggle. Life is too busy and overwhelming to devote any more mental energy to our eating habits! But unfortunately when we're always eating terribly, we have a lingering sense that we're messing it all up...that we should be eating better. And this is when the mom-guilt creeps in.

Let's figure out how to make eating healthy foods more convenient for you as an overwhelmed mom so that you can make good food choices throughout the day, in a pinch. And you never need to feel ashamed about what you're putting in your mouth. I'll teach you 5 practical strategies that actually make sense in the middle of your busy day!

Resources from this episode:

2 Corinthians 10:5 - "taking our thoughts captive"
Strong Mommas Meal Plans
"Perfectionism always leads to either failure or pride. There's no in between."

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

1. From Tabatha (33:00) - “How can I get stronger to be able to finally do real push-ups on the floor?”

2. From Emily (37:20) - "How can I stop comparing myself to others?"

How Your Body was Made to Move: Why "Functional" Training is the Best Type of Training [Ep. 7]

5/28/2019

[episode 7] How your body was made to move: why "functional" training is the best way to train

Listen on iTunes | Listen on Stitcher | Direct Listen Here

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 called "functional" training. Find out more about your body's joints, your body's movement capacity, and the best way to train in order to capitalize on the way your body was made to move.

Stop wasting your time and energy doing sub-par workouts. Learn exactly how your body was made to move, and then train it that way!

At the end of the episode, I answer YOUR questions:

Megan & Patricia ask: "What are you thoughts on intermittent fasting? It's seems so appealing but I assume it messes up metabolism long term?"
Heather asks: "How do I know how much weight to choose? I’m not very familiar with weight-lifting, I want to try it based on what I’ve been learning from you, but I’m a bit nervous."

more resources:

Click here to learn more about the Strong Mommas Coaching Program! (Registration opens 5/29 for 5 days only!)

More on Spot Training here.
More on Intermittent Fasting here.
More on Choosing the Right Weights here.

Should You be Weighing Yourself? [Ep. 6]

5/22/2019

[EPisode 6] should you be weighing yourself? the good & the bad of the bathroom scale

Listen on iTunes | Listen on Stitcher | Direct Listen Here

Oh, 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 just that.

We're going to dig deep into our hearts as women to reveal what this bathroom platform does to us, our identity, and our worthiness. If you find yourself stepping on the scale constantly, you NEED this episode!

Resources from this episode:

Chapters 4 and 5 of Galatians
The Strong Mommas Coaching Program (registration opens 5/29!)

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

1. From Megan (32:39) - Any advice for someone that swings between being really disciplined during the week to too much "freedom" on the weekends?

2. From Jessica (36:00) - Can you spot train? I'm always seeing exercises that target the triceps, biceps, glutes, etc. Do these actually work?

Stress Reality Check: How Stress Affects Your Body and Practical Ways to Manage Stress Well [Ep. 5]

5/14/2019

[episode 5] Stress Reality Check: How Stress Affects Your Body and Practical Ways to Manage Stress Well

Listen on iTunes | Listen on Stitcher | Direct Listen Here

Are you a stressed out mom? Are you constantly overwhelmed? 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 or doing a hard training program could be the tipping point
tips for managing your stress better
understanding my Stress & Self Care Activity Pyramid

If you desire 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. Start here.

Resources:

Your Pelvic Floor Should NOT be Embarrassing! :: with Jocelyn Bohnet, MPT in Women's Health [Ep. 4]

5/7/2019

episode 4: Your pelvic floor should not be embarrassing! with expert guest jocelyn bohnet, MPT in women's health

Listen on iTunes | Listen on Stitcher | Direct Listen Here

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, prolapse, "queefing"
And so much more!

Jocelyn says, "God made our bodies, God made our pelvic floor, and God made sex to be wonderful...And we need to not be afraid to talk about an issue in our pelvic floor region just like we're not afraid to talk about neck pain."

Stick in your headphones for this one...we get personal!

RESOURCES:
Women's Health in the American Physical Therapy Association: https://www.moveforwardpt.com/womenshealth
Jocelyn Bohnet's clinic in Tigard, OR: https://www.intouchphysicaltherapy.com/
The Summer Shape Up training program: https://summershapeup.strong-mommas.com/

Embracing Not Erasing: Loving Your Body After Babies [Ep. 3]

4/30/2019

Loving Your Body After Babies

Episode 3: embracing Not Erasing: Loving Your body After babies

Listen on iTunes | Listen on Stitcher | Direct Listen Here

"How on earth could I ever love this C-section scar or these stretch marks or this baby pooch?!?"

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 far from lovely.

How can we love a body that feels weak, squishy, misshapen, and scarred?

In this episode, I'm chatting 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 aimed at erasing all of the evidence that pregnancy ever happened. It's as if our bodies aren't valuable or lovely until we remove all the scars and signs of pregnancy.

The holy grail is hearing someone else say, "Oh my word, you don't even look like you just had a baby!"

We have much to learn.

In this episode, together we're going to dig into postpartum body image and shed light on good and healthy postpartum fitness.

Why we didn't cease to be a "masterpiece" after we had babies (Ephesians 2:10)
Why Jesus chose to keep his scars
Adopting a new perspective and appreciation for our bodies
Face the facts and learn how to steward your now-postpartum better instead of doing teenager workouts and running your guts out.

I'm also going to share with you a bunch of the mistakes I made postpartum.

your questions answered!

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!

1. From Ally (27:30) – "I’m just now getting my menstrual cycle back after having my last baby, and I forgot how much it really effected my energy levels. Do you have any recommendations for organizing my workouts best around my cycle?"

2. From Jessica (31:00) - "I feel like my food cravings are all over the place throughout the month. How can I try to smooth it out so my months aren’t such a hormonal eating rollercoaster?"