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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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Eating is a Skill: Are you a Beginner, Intermediate, or Advanced level eater? [Ep. 33]

12/10/2019

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Eating is a Skill: are you a Beginner, Intermediate, or Advanced level eater? [Ep. 33]

Eating is a Skill: are you a Beginner, Intermediate, or Advanced level eater? [Ep. 33]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
This episode is going to blow your mind. Well, it might blow up most of what you know about nutrition, anyway. It's going to bring intense clarity to where you're at, personally, and what nutrition things matter and what things don’t.

I believe that our biggest failure with nutrition is failing to see that there are different skill levels with healthy eating. Some eating habits are ideal for someone that's just beginning to make healthy eating choices, whereas certain habits are far more advanced. Unfortunately, many people unknowingly jump directly to the advanced eating skills and fail miserably. 

This episode could be the most comprehensive discussion on nutrition and eating behaviors that you've ever experienced. This is where healthy eating all begins, but also what it can become. 

​
More Resources from this episode: 
  • The Strong Mommas Coaching Program - Registration open for just a couple more days! Click the link to learn more and join now! 
  • FREE Eating Skills Overview - pdf download
  • Why Me Want Eat: Fixing Your Food F*ckuptitude by Krista Scott-Dixon
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Workout Mistakes to Avoid this Holiday Season [Ep. 32]

12/3/2019

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Workout Mistakes to Avoid During the Holidays

Workout Mistakes to Avoid this Holiday Season  [Ep. 32]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
How can you keep up with your workouts during the holiday season so you stay fit and strong? On this episode, Scott and I are chatting all about when you get thrown off your normal rhythm and can't seem to find the time to workout. 

We're going to discuss the most common fitness mistakes people make during the Christmas season, including putting it off until the new year, not utilizing "maintenance mode" tactics, determining what's non-negotiable for you, and not having an arsenal of quick, bodyweight-only workouts to utilize. 

You're going to learn:
  • How lowering your expectations can prevent derailing
  • "Always something is better than all-or-nothing"
  • How to avoid digressing during December
  • Why you need to avoid being a "Martha"

Let's make some deliberate choices to stay fit this season, while not stressing ourselves out about it! 

​More Resources:
The Strong Mommas Coaching Program - Registration is open now! 
​Quick No-Equipment Workout 
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Health Mistakes to Avoid this Holiday Season - Part One [Ep. 31]

11/26/2019

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Health Mistakes to Avoid this Holiday Season - Part One [Ep. 31]

Health Mistakes to Avoid this Holiday Season - Part One [Ep. 31]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
What if this holiday season was different?
What if we made a handful of better decisions and purposefully avoided some common mistakes this season?
What if we entered 2020 feeling content and at peace with our bodies, rather than feeling in need of a drastic health overhaul?


On this episode, we're tackling 8 common nutrition and mindset mistakes we make during the holidays, from mindless overeating to not employing the "sample technique" or the "half your plate veggies" technique. 

I want us to really examine the things that lead us to that point of holiday misery and to see if there is a way to be healthy but not have a lame holiday season! 

Our actions and choices this time of year can sometimes leave us feeling more miserable and downcast about our bodies than any other time of year. My prayer is for all of your negative and self-loathing thoughts that you have about your body to shatter and disappear, so you can finally enjoy your body and feel at peace in it, especially during the holidays. The action steps in this episode will be so helpful! 

Resources from this episode: 
  • The Strong Mommas Coaching Program! Registration opens December 1-12!! ​


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

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When You Don't Love Your Body: Combating a Negative Body Image [Ep. 30]

11/19/2019

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When You Don't Love Your Body: Combating a Negative Body Image [Ep. 30]

When You Don't Love Your Body: Combating a Negative Body Image [Ep. 30]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen

Not liking our bodies, or having a negative body image, is so common that we usually don't give it much thought. "It's no big deal...everyone thinks this way." However, thinking negatively about your body can feel like it's rotting your soul, if left to its own devices. 

I know that one of your deepest desires is to get to a place where you don’t have anything negative to say about your body...where you can be wonderfully content, and grateful, and actually like your body. 

​The good news is that it's possible, and you don't even have to wait until you reach your goals!

On this episode, Scott and I discuss the 3 Big Negative Thought Patterns and the 9 Strategies for getting past them. By the end of this episode, you'll feel equipped to take charge of your mindset better and you'll feel hopeful that you can actually like your body after all. 


Resources from this episode: 
  • Strong Mommas Coaching Program - It's back!!! Registration opens 12/1/19-12/12/19
  • Couch to Strong Momma 8-week training program
  • Psalm 139:14
  • Psalm 119:73
  • Isaiah 44:24
  • Deuteronomy 7:6
  • Galatians 4:7
  • Philippians 2:3-4
  • Mark 12:31
  • 2 Corinthians 10:3-5


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

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Feeling Alone: What to do when your family isn't on board with your health choices. [Ep. 29]

11/12/2019

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Feeling Alone: What to do when your family isn't on board with your health choices. [Ep. 29]

Feeling Alone: What to do when your family isn't on board with your health choices. [Ep. 29]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen

​We all crave to be supported, especially by the ones we love the most. But we don't often get this luxury. Usually, we're trying to make healthy choices in an environment that may not be very conducive to our success. More often than not, our own home and family members can feel like the biggest obstacles standing between us and our goals.

And not only that, but we truly desire for our family members to jump on board and make the same healthy changes with us! Isn't that ideal?? 

On this episode, Scott and I chat about having the right attitude with our health and fitness journey, and how you can be a powerful influence in your home without being aggressive or forceful. 

We talk about the do's and don'ts for when your family isn't on board with you: phrases you should and should not say, how to ask for their support with humility, and how to stay focused on the things you CAN change, not the things you can't. 

Resources from this episode:
  • Couch to Strong Momma 8-Week Beginner Program 
  • 1 Peter 3:1-4  


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

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Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]

11/5/2019

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Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]

Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
You want details?! I'm giving you details. And lots of them!!

So, 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.

​On this episode, we're going to chat all about the menstrual cycle. You'll learn that there are reasonable explanations and solutions for something that can feel so completely unreasonable at times.

You'll learn about:
  • the main phases of our cycle and the primary hormones that are in play,
  • the specific effect those hormones have on our hunger, cravings, energy, and mood,
  • how to be more prepared with your nutrition,
  • and how to organize your month of workouts around your cycle.

We'll also briefly talk about not having a regular menstrual cycle and what that might be indicating for you. 
​
RESOURCES FROM THIS EPISODE:
  • Couch to Strong Momma 8-Week Beginner Program available now!! 
  • (Article from Girls Gone Strong) Menstrual Matters: How your cycle may affect your training


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

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Trick or Treat! All About Sugar, Candy and Sweets [Ep. 27]

10/29/2019

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Trick or Treat! All About Sugar, Candy and Sweets [Ep. 27]

Trick or Treat! All About Sugar, Candy and Sweets [Ep. 27]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Let's have an honest conversation about candy, sugar, and all sorts of sweet treats! As we come into the holidays, especially Halloween, sweets abound. It's helpful if we can enter this season with a good knowledge base to help influence our choices about treats.

On this episode, Scott and I are going to discuss:
  • The short- and long-term dangers of eating a diet high in sugar
  • How much sugar is too much?
  • Appropriately reading food labels 
  • Becoming more aware of the hidden sugars we eat every day

We're going to chat about the best ways to practice reducing your sugar intake on a regular basis so you feel like you have more control. We'll also specifically tackle strategies for handling Halloween candy. 

We want you to have a sound mind. Use good judgment. And be disciplined and wise when surrounded by candy and sweet treats. 

Resources from this episode: 
  • Available Friday, November 1st!! The brand new Couch to Strong Momma 8-Week Beginner Workout Program (Don't miss the special early bird pricing for the first 24 hours!) 
  • (Article) Halloween: This is why you should eat the candy. 
  • (Article) Eight Tips on How to Splurge Correctly ​
​

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

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Becoming More Consistent: Breaking the "All-or-Nothing" Cycle & Learning to Persevere [Ep. 26]

10/22/2019

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Becoming More Consistent: Breaking the

Becoming More Consistent: Breaking the "All-or-Nothing" Cycle & Learning to Persevere [Ep. 26]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
How can we become more consistent with our eating and exercise habits? Because clearly, consistency is crucial for achieving our goals. If we approach our "consistency" from the perspective of “faithfulness”, we can see that this is as much a quality and maturity of personal character as much as it is about habit choices. 

On this episode, we'll see that as we're being refined to look more like Christ, it must include the area of faithfulness...being true to our word and doing what we say we're going to do. This requires humility, clarity, and lots of prayer.

And it requires learning how to persevere through trials and hardships. 
We're going to address the pitfalls of having the "all-or-nothing" or perfectionism mindset, and why this holds us back more than anything else.

​And then we'll chat all about: 
  • How to set realistic expectations for yourself
  • Creating backup plans
  • Predicting the curveballs
  • Having layers of accountability

Your Questions Answered:
At the end of the episode I'll be answering your questions! 

1. From Victoria - (40:12) How should I sync my workouts with my menstrual cycle?
2. From Kait - (46:10) Do you have any tips for getting toddlers to eat healthier? To eat veggies?

Resources from this episode:

  • 2 Corinthians 3:18
  • Ephesians 4:22-24
  • Matthew 5:37
  • Romans 5:1-5
  • Isaiah 41:10

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

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Weight Loss Plateaus: Understanding your metabolism and how to bust through plateaus! [Ep. 25]

10/16/2019

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Weight Loss Plateaus: Understanding your metabolism and how to bust through plateaus! [Ep. 25]

Weight Loss Plateaus: Understanding your metabolism and how to bust through a plateau! [Ep. 25]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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, you're going to learn all about the metabolism, we're going to talk about the concept of "calories-in-calories-out", and we'll discuss metabolic compensation. 

But most importantly, we'll chat about nutrition and exercises strategies to bust through a plateau if you suspect it's occurring. 

MORE RESOURCES: 
  • Article about the Law of Metabolic Compensation by Dr. Jade Teta 
  • How to Lose 4 Pounds in 4 Days by Megan Dahlman, BS, CSCS
  • Leptin, Ghrelin, and Weight Loss by Helen Kollias, Ph.D.


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

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Ask Me Anything: A Roundup of Listener Questions! [Ep. 24]

10/8/2019

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Ask Me Anything

ask me anything! A roundup of listener questions about exercise, nutrition, and life (episode 24) 

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
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! 
​
  1. (5:25) Are all carbs created equal?
  2. (11:55) How do you handle nutrition goals when they differ from your spouse's?
  3. (15:09) Is it ok to workout while I'm fasting, and if so, how can I strategically plan for this best?
  4. (18:55) Any tips for someone with a very sedentary job and long commute?
  5. (22:05) The elastic bands...what are they adding to the exercise? 
  6. (24:44) What are the best workouts for someone with bad knees?
  7. (26:49) I'm an Endomorph and I love to run, but it sounds like I should be lifting instead. What if I really just love to run?
  8. (30:15) How do I break the inconsistency cycle, especially when I'm just not feeling into it?
  9. (36:01) Where’s the best place to buy workout clothes and equipment?
  10. (37:26) How can we raise our kids to have a healthy attitude about food and fitness?

Resources from this Episode: 
Strong Hips and Core Free Workout Download
Perform Better Minibands
​

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

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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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