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The Strong Mommas Podcast is for Christian moms that want to be equipped with practical ways to eat right and stay fit while still keeping your focus on Jesus.
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Leaving a Legacy: Teaching your kids how to embrace their God-given bodies! [Ep. 83]

12/22/2020

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​Leaving a Legacy: Teaching your kids how to embrace their God-given bodies! [Ep. 83]

​Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 you can: 
  • Teach them all about WHO designed their bodies
  • Teach them all about WHOSE image they’ve been created in
  • Teach them about how God created all of us differently and WHY He intended to do that
Your kids are going to feel pressure to change themselves somehow, as if who they are right now is not good enough, but with these intentional conversations (and making sure you believe this about yourself!), you’ll be setting them up for success! 
MORE RESOURCES:
JUMPSTART 30 Program
Psalm 139:13-18
“You Are Special” by Max Lucado
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
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Leaving a Legacy: Teaching your kids good nutrition habits with special guest, Jen Brazeal! [Ep. 82]

12/15/2020

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Leaving a Legacy: Teaching your kids good nutrition habits with special guest, Jen Brazeal! [Ep. 82]​

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 work wonders for encouraging your kids to be less picky and more involved in the meal process. 
We’re talking about: 
  • Simple, healthy meals that even your youngest can make themself
  • Jen’s 10 meals under 10 minutes - these are her go-to’s! 
  • Strategies to get your kids to be more adventurous with flavors
So many doable ideas!! If you’ve been struggling with teaching your kids healthy eating habits, this episode is for you! 
MORE RESOURCES:
The Unhurried Life Podcast
Jen’s 10 Meals Under 10 Minutes - Kid friendly! 
JUMPSTART 30 PROGRAM
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!
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Leaving a Legacy: Teaching your kids good exercise habits to last a lifetime [Ep. 81]

12/8/2020

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Leaving A LEGACY: TEACHING YOUR KIDS HEALTHY EXERCISE HABITS TO LAST A LIFETIME [EP.81]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 and I talk about what’s most important with kids and exercise. We’re digging into: 
  • Teaching them how to have the right attitude about exercise
  • How you can model good behavior
  • Age appropriate exercise 
  • Whether or not you should teach your kids about body types
If you’re longing to have a healthy, fitness-focused home environment, this is the episode for you!! 
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!
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Common Mom-Injuries: Carpal tunnel, “mom-thumb”, tennis elbow and more with Halcyon McCollum, COTA  [Ep. 80]

12/2/2020

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COMMON MOM-INJURIES! Carpal tunnel, “mom-thumb”, tennis elbow and more with Halcyon McCollum, COTA  [Ep. 80]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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, I’m asking her about:  
  • “Mom thumb” from picking up babies and toddlers and how to get relief, 
  • What exactly carpal tunnel syndrome is, 
  • When it’s a good idea to wear a wrist brace, 
  • Stretches and exercises that help with tennis elbow pain, 
  • And why strong shoulders are the key to happy hands and wrists.  
If you’ve been suffering through pain in your hand, wrist and elbow, let’s get to the bottom of it and find you some relief! 
MORE RESOURCES:
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!
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Common Mom-Injuries! Sciatica, SI joint pain, low back pain and more with Jocelyn Bohnet, MPT [Ep. 79]

11/24/2020

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COMMON MOM-INJURIES! SCIATICA, SI JOINT PAIN, LOW BACK PAIN, AND MORE WITH JOCELYN BOHNET, MPT [EP. 79]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 engaging your core and pelvic floor is crucial for pain relief, 
  • And proper technique to avoid pelvis and lower back pain. 
If you’ve been ignoring your hip and back pain for a while, no more! This episode will point you in the right direction for finding relief! 
MORE RESOURCES:
Strong Hips & Core FREE 2-Week Program
Podcast Episode 4 - Your Pelvic Floor Should NOT be embarrassing! With Jocelyn Bohnet, MPT
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

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Common Mom Injuries: Plantar fasciitis, kneecap and IT Band pain, and more lower body injuries with Jennifer Penrose, DPT [Ep. 78]

11/17/2020

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Common mom injuries: plantar fasciitis, kneecap and it band pain, and more lower body injuries with jennifer penrose, DPT [EP. 78]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.    
On this episode, we’re going to look at lower body injuries and answer questions like:  
  • What is plantar fasciitis and how can we fix it? 
  • What’s causing the sharp stabbing or dull aching pain in your kneecap?   
  • Is there a way to find relief from IT Band pain, that horrible ache on the outside of your knee?  
  • And what, if anything, can you do to never suffer these things again?  
If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief! 
MORE RESOURCES:
Strong Hips and Core
Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs) 
Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

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Overcoming Guilt and Body Shame - Part Two [Ep. 77]

11/10/2020

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overcoming guilt and body shame - part two [EP. 77]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 it’s coming from, 
  • How to discard your old ways of thinking about your body, 
  • And “putting on the new self”. 
Can you imagine what it would be like if you started treating your body with love, compassion, and gentleness? This change of heart about your body does not come from more self-love or self-esteem. Listen and I’ll show you how. 
MORE RESOURCES:
Colossians 3:1-17, Galatians 3:27-29 
Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!
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Overcoming Guilt and Body Shame - Part One [Ep. 76]

11/3/2020

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OVERcoming guilt and body shame - part one [EP. 76]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 unloveliness by uncovering the layers of lies. We’re going back to the Garden where it all started, and then to the Cross, where it was finished. 
Come away from this episode understanding the Truth of shame and guilt, which are the first steps to finding freedom from the body shame battle. 

MORE RESOURCES:
Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

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Struggling with shame, guilt and a trapped heart as a professional overeater [Ep. 75]

10/27/2020

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Struggling with shame, guilt, and a trapped heart as a professional overeater [Ep.75]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 liberty and freedom, and it’s not from meeting a weight loss goal! 
After dieting for nearly 35 years, Heather is finally enjoying food and her body to the fullest, exactly how God intended for her!
If you’re stuck in a loop of shame, guilt, and bad habits, this episode is for you! I pray that Heather’s story will encourage you to embrace and submit to the process God has for you, so that you can find freedom, too!   
MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

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Weight Loss Done Right: How Your Hormones Affect Your Progress! [Ep. 74]

10/20/2020

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Weight Loss Done right: How Your Hormones Affect Your Progress [Ep.74]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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 moderate hypothyroidism;   
  • The hormones that make you feel ravenously hungry;  
  • Cortisol, progesterone, and estrogen;
  • What you can do about uncooperative hormones.  
If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with more clarity about how your hormones may be affecting your weight loss efforts!  
MORE RESOURCES:
The Body Type Quiz
Podcast Episode 51 - All About (Peri)Menopause
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!
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    Megan P. Dahlman, CSCS, PN1

    I'm a trainer, a nutrition coach, and a Christian mom. And I'm changing the conversation about fitness & nutrition! 

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