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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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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]

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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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Weight Loss Done Right: Workouts that get results! [Ep. 72]

10/6/2020

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​Weight Loss Done Right: Workouts that get results! [Ep. 72]​

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Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen.

There are basically three options for achieving weight loss:

  1. Crash diet
  2. Crash diet + crazy workouts
  3. Smart eating + smart workouts

Obviously, I’d like you to do this right and choose option #3. 

On this episode, I’m going to teach you how to workout smart so that you actually get results. We’re going to look at: 
  • Cardio vs. interval training vs. resistance training (which works best?) 
  • The best weekly training structure for weight loss results
  • What you should be doing daily that makes a difference
  • How to properly build up so you don’t burn out or get injured

If you’re on a quest to lose some weight and get stronger, you NEED this episode! Walk away with complete clarity for your workouts!  
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: Setting the stage with the BEST mindset and perspective! [Ep. 71]

9/29/2020

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Self Care Amidst Chaos: Managing your stress and sleep when you’re overwhelmed! [Ep. 69]

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​NEW SERIES! Weight loss.

It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale.
 
If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be important for you to lose weight: for your health, for the way your body functions, and maybe even because God is calling you to it.
 
On this episode, I’m sharing about:
 
  • My own weight loss story (yes, I have one!),
  • Avoiding food and workout obsession,
  • All about the scale and better measurements of progress,
  • Proper expectations for different body types,
  • And how to LOVE your body right now, without any changes yet.
 
If you’re on a quest to lose some weight and get healthier, you NEED this episode to keep your heart grounded!

MORE RESOURCES FROM THIS EPISODE:

  • Take the FREE Body Type Quiz!
  • The Strong Mommas Squad - FREE private FB community
  • Mark 8:36, Mark 8:34-35
  • Podcast Episode #42 – Non-Scale Victories: Celebrating more than just weight loss
  • Podcast Episode #30 – When You Don’t Love Your Body: Combating a Negative Body Image
  • Podcast Episode #14 – Obsession Reality Check: When Food & Exercise Constantly Preoccupy Your Mind
  • Podcast Episode #6 – Should You Be Weighing Yourself?
  • Click Here To Join the Strong Mommas Coaching Program today!
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Ask Me Anything! Let's talk calories, pelvic floor strength, fish oil, menstrual cycle, saggy skin and more! [Ep. 70]

9/22/2020

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Ask Me Anything! Let's talk calories, pelvic floor strength, fish oil, menstrual cycle, saggy skin and more! [Ep. 70]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions!

This week we're deep diving into a bunch of hot topics, including: 
  • Best exercises during pregnancy for the core and pelvic floor,
  • How to know if you're consuming the right amount of calories,
  • What to do if your menstrual cycle messes with your workouts,
  • How long takes to lose muscle mass and cardio fitness,
  • What you can do about sagging skin,
  • ALA, DHA, and EPA in omega-3 supplements,
  • And progress mode vs. maintenance mode mindset.
 
 Oh, this is a good conversation you can't miss!
MORE RESOURCES FROM THIS EPISODE:
  • Take the FREE Body Type Quiz NOW!
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Click Here To Join the Strong Mommas Coaching Program today!strong-mommas.com/transformation
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Self Care Amidst Chaos: Managing your stress and sleep when you’re overwhelmed! [Ep. 69]

9/15/2020

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Self Care Amidst Chaos: Managing your stress and sleep when you’re overwhelmed! [Ep. 69]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep.

You’ll learn all about:
  • Acute vs. chronic stress,
  • Stress hormones and their impact on your health,
  • Why sleep really matters,
  • And why your wake up routine might be more important than your bed time routine.

I’m also sharing about some of my own overwhelming circumstances. I really want you to know that you’re not alone…you have a coach that understands what you’re going through. And I’m deliberately having to implement these exact same strategies to make sure my body is being taken care of in the midst of this chaos.

MORE RESOURCES FROM THIS EPISODE:
  • Take the FREE Body Type Quiz!
  • Isaiah 40:31, Matthew 11:28-29
  • Article: Transform You Sleep
  • Click Here To Join the Strong Mommas Coaching Program today!
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The Body Type Series: All About Endomorphs! [Ep. 66]

8/25/2020

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The Body Type Series: All About Endomorphs! [Ep. 66] 

The Body Type Series: All About Endomorphs! [Ep. 66]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type!

An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self. 

On this episode, you're going to learn all about:
  • Insulin response and carb tolerance,
  • Why we end up with Ecto's and Meso's thinking they're an Endo instead, 
  • Healthy vs. Unhealthy Endomorphs, 
  • How to train and eat in order to "prime the fat-burning pump", 
  • And why you might not need to know your exact body type to see real results. 

At the end of this episode, we'll be answering these questions from some listeners:
  1. "What if I don't know what my type is, but I do have some goals...what should I do?" 
  2. "Is somatotyping similar to blood typing for fat loss?" 
  3. "Can I still see results and have success if I don't eat and train perfectly for my body type?" 

Resources from this episode: 
  • Psalm 139:14 - "I praise you because I am fearfully and wonderfully made." 
  • FREE Body Type Quiz! Discover your unique body with this 2 minute quiz.
  • The Strong Mommas Coaching Program - Completely transform the way you feel, move, and think about your body, without restrictive dieting or complicated workouts!
  • (Downloadable!) Healthy Meal Plans for each of the different body types  
  • Article: Eating Right For Your Body Type
  • Article: Embracing Your Design 

[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type! An Endo is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self. We'll talk about Insulin response and carb tolerance, Healthy vs. Unhealthy Endos, and how to
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The Body Type Series: All About Mesomorphs! [Ep. 65]

8/18/2020

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The Body Type Series: All About Mesomorphs! [Ep. 65]

The Body Type Series: All About Mesomorphs! [Ep. 65]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph. 

A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They pack on muscle easily, have a relatively easy time controlling body fat levels, have a medium to large bone structure and tend to be naturally strong. When they slim down, their muscles really “pop”.

On today's episode we'll talk about:
  • Healthy vs. Unhealthy Meso's
  • Why some meso's falsely assume they're an Endomorph
  • The one nutrition component that can be manipulated to maximize a meso's body
  • Training styles that meso's truly excel at
  • The aspect of fitness that meso's should never neglect
  • The ecto-meso hybrid and the endo-meso hybrid

My hope with uncovering and learning the different body types is that as you learn the specific ways that we’ve all been created uniquely, you’ll learn to love your own body more…for its strengths and specific abilities. And you can stop being at war with your own body! 

Resources from this episode:
  1. Mesomorph Meal Plan (Four full weeks!) 
  2. The Strong Mommas Coaching Program - ​Come join us today!​
  3. Article: Eating Right For Your Body Type
  4. Article: Embracing Your Design 
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Getting Consistent! How to Stop Being Afraid of Failure (and/or Success!) [Ep. 63]

7/28/2020

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Getting Consistent! How to Stop Being Afraid of Failure (and/or Success!) [Ep. 63]

Getting Consistent! How to Stop Being Afraid of Failure (and/or Success!) [Ep. 63]

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

​Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent. 

In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop us from being consistent and making progress.

We're talking about: 
  • How our own history with food and exercise could be convincing us we'll fail; 
  • Why we self-sabotage;
  • Waiting for perfection and lacking trust in God; 
  • And how we let hypothetical situations dictate our actions. 

​If you need hacks (and a therapy session!) on how to get more consistent with your nutrition and exercise routine, this discussion will help! 

MORE RESOURCES: 
  • For a 30-Minute Coaching Call troubleshooting session with Megan, email megan@strong-mommas.com 
  • The Strong Mommas Coaching Program - get started today! 
  • Luke 11:28, Isaiah 1:19 
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Getting Consistent! Having Effective Accountability [Ep. 60]

7/7/2020

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Getting Consistent! Having Effective Accountability [Ep. 60]

​Getting Consistent! all about Effective Accountability [Ep. 60]

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

This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent. 

Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more.

​On this episode, we're chatting about: 
  • Having the right heart attitude, 
  • The power of Christ in you, 
  • Charts and tracking tools, 
  • Partners and community groups, 
  • And having a trustworthy coach. 

Accountability is not what you think! And until you get that, you'll continue to flounder. 

MORE RESOURCES: 
  • James 1:22, Psalm 25:9, Romans 8:11, John 4, Ephesians 6:10, Isaiah 40:29
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Sign up for my newsletter here! 
  • Strong Mommas Coaching Program 
  • Follow Strong Mommas on Instagram and Facebook!
Getting Consistent! Having Effective Accountability [Ep. 60]
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Ask Me Anything! Let's talk splurges, carbs, supplements, fasted workouts, BMI, and more! [Ep. 59]

6/30/2020

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Ask Me Anything! Let's talk splurges, carbs, supplements, fasted workouts, BMI, and more! [Ep. 59]

Ask Me Anything! Let's talk splurges, carbs, supplements, fasted workouts, BMI, and more! [Ep. 59]

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

​We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus: 
  • What counts as a splurge, 
  • All about carb cycling, 
  • Taking glucosamine to help heal injuries, 
  • Running/working-out while fasted,
  • Shoulder pain, 
  • The benefits of the BMI (body mass index), 
  • And talking about body types with teenagers. 

Oh, this is a good conversation you can't miss! 

MORE RESOURCES:
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Sign up for my newsletter here! 
  • Strong Mommas Coaching Program 
  • Follow Strong Mommas on Instagram and Facebook!
Ask Me Anything! Let's talk splurges, carbs, supplements, fasted workouts, BMI, and more! [Ep. 59]
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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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