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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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Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54]

5/27/2020

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Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54]

Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54]
We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks. 

Also, on this episode I'm talking with Sara Sery, who has a Master's degree in counseling and leads the clients in her coaching program through transforming their motherhood into one of joy and growth. Sara and I chat about: 

  • Symptoms of depression and anxiety
  • The Christian stigma swirling around mental illnesses
  • Practical solutions for moms in the heat of the moment
  • Why medication can be a valuable, shame-free option. 

This is a must-listen if you think you might suffer from depression or anxiety, or you know someone who does and you want to know what it looks like on the inside. 

MORE RESOURCES: 
  • Sign up for my newsletter here! 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • Sara Sery's Facebook Group - Bad Christian Moms
  • [Blog Post] Motherhood Depression: Putting on a Brave Face 
  • [Book] My Name is Hope: Anxiety, Depression, and Life after Melancholy by John Mark Comer
  • Psalm 23

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Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

5/19/2020

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Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life. 

You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle: 
  • Nausea and morning sickness, 
  • Carb cravings, 
  • The "I'm pregnant, I can eat anything" attitude, 
  • The truth about losing weight while breastfeeding, 
  • and how to increase your milk supply. 

This is your one stop shop for all your food-related questions for pregnancy and beyond! 
​
MORE RESOURCES:
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas! 
  • The Strong Mommas Coaching Program - Ongoing membership with complete nutrition and fitness guidance!
  • [Blog] What to Eat When You're Pregnant
  • [Blog] What to Eat When You're Nursing
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Strong Mom Series: All About Prenatal & Postpartum Fitness! [Ep. 52]

5/12/2020

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Strong Mom Series: All About Prenatal & Postpartum Fitness & Exercise [Ep. 52]

Strong Mom Series: All About Prenatal & Postpartum Fitness & Exercise [Ep. 52]

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

Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience. 

You're going to learn about: 
  • Core and pelvic floor strength
  • How early you can return to specific exercises
  • Exercises to avoid
  • SI join pain, sciatica, diastasis recti, and kegels
  • Having a proper mindset during pregnancy and postpartum
  • Some mistakes I made (that I've since been able to correct!) 

MORE RESOURCES: 
​
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas! 
  • [Article] After Baby Posture Remedies  
  • [Blog] Understanding Diastasis Recti and How to Begin the Healing Process
  • Proverbs 11:2
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Strong Mom Series: All About (Peri-) Menopause [Ep. 51]

5/5/2020

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Strong Mom Series: All About (Peri-) Menopause [Ep. 51]

Strong Mom Series: All About (Peri-) Menopause [Ep. 51]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you're younger greatly determine what your menopause experience will be like. 

I'll be explaining exactly what peri-menopause is, the hormonal changes, and the typical symptoms. And then, of course, we'll talk about how you can use exercise and good nutrition to make the experience far less dramatic. Lots of information and plenty of practical action steps. 
​
MORE RESOURCES: 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • [Article] Menopause: What You Need to Know 
  • [Article] The Guide to Managing Menopausal Symptoms  
  • [Article] All About Menopause


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Mom Guilt: Handling Those Feelings of Inadequacy and Distinguishing Them from True Conviction [Ep. 38]

1/21/2020

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Mom Guilt: Handling Those Feelings of Inadequacy and Distinguishing Them from True Conviction [Ep. 38]

Mom Guilt: Handling Those Feelings of Inadequacy and Distinguishing Them from True Conviction [Ep. 38]

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

​Mom-guilt is not healthy nor appropriate in any situation, yet we feel it all the time. We're constantly aware of a general sense that we're dropping the ball or we're not "good enough" at managing life. Whether we feel this pressure of inadequacy internally or from our social circles, we need to be aware of it and learn to let it go. 

The most obvious areas of mom-guilt are parenting choices, household duties, our professional careers, time spent in relationships, and even our own self-care with our decisions about exercise and eating.

So, on this episode, Scott and I have a deep conversation about how to spot the source of mom-guilt and powerfully confirm our right-standing as moms before the Lord. 

We're also going to make a clear and important distinction between mom-guilt and true Holy Spirit conviction. What if the guilt that you're feeling is actually a prodding from the Lord? 

Resources from this episode: 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • Romans 3:23, 5:1, 8:1, 10:11
  • Psalm 103:12
  • Isaiah 50:7
  • Psalm 34:5
  • 2 Corinthians 7

​​​​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]

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​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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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]

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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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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) 

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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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Stress Reality Check (Part Two): More Tips for Getting Your Stress Under Control [Ep. 19]

9/3/2019

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Stress Reality Check (Part two!)

[Episode 19] Stress Reality Check (Part Two): More Tips for getting your stress under control

Listen on iTunes  |   Listen on Spotify   |  Listen on Stitcher   |   Direct Listen Here
"Let's take a deep breath and learn how to relax." 

This is going to be a marvelously relaxing, life-giving and hope-filled episode...don't miss this! If you want 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. This episode is PART TWO of Stress Reality Check.

On this episode, we're taking a closer, more specific look at some effective strategies that you can begin using today that will significantly ratchet down your body's stress response and get it under control.

You're going to learn all about:
  • Tips for a better sleep routine
  • The trick for getting your nutrition under control without it becoming a frustrating burden
  • How to breathe properly (the 5-5-8 count!)
  • Creating balance throughout the week with your workouts
  • The value of a supportive community that helps you lower your expectations

Resources from this episode:
Strong Mommas Coaching Program (registration opens September 5th!) 
Video of proper breathing technique 
 
And then let's get saturated in the Word!
Proverbs 3:21-26 (on sleep)
Psalm 4:8 (on sleep)
Genesis 2:7 (on breathing)
Job 33:4 (on breathing)
Ezekiel 37:6 (on breathing)
John 6:63 (on Spirit and life)
Matthew 11:28 (rest for your souls)
Isaiah 40:31 (on not growing weary)
Romans 8:38 (on security in our hope)


​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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