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." 

​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. 

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. 
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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!) 

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? 
​

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: 

• Full Body Stretching Routine for relaxation
• How to Foam Roll 
• Video on Stress and Hormones
• Summer Shape Up 6-Week Training Program (FINAL WEEK!) 

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/