​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  

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

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

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
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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)

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. 
​
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? 
​

​"How on earth could I ever love this C-section scar or these stretch marks or this baby pooch?!?"

If you have had a baby, you will forever be postpartum, which can be a frightening thought for many moms. "Postpartum" often makes us think of a body that’s broken...a body that’s been thrashed and far from lovely.

How can we love a body that feels weak, squishy, misshapen, and scarred? 

In this episode, I'm chatting with you about our perpetual quest for the body we once had...a body before all the scars. Much of what we hear with "postpartum fitness" is aimed at erasing all of the evidence that pregnancy ever happened. It's as if our bodies aren't valuable or lovely until we remove all the scars and signs of pregnancy. 

The holy grail is hearing someone else say, "Oh my word, you don't even look like you just had a baby!" 

We have much to learn.

​In this episode, together we're going to dig into postpartum body image and shed light on good and healthy postpartum fitness. 

• Why we didn't cease to be a "masterpiece" after we had babies (Ephesians 2:10)
• Why Jesus chose to keep his scars
• Adopting a new perspective and appreciation for our bodies 
• Face the facts and learn how to steward your now-postpartum better instead of doing teenager workouts and running your guts out.

I'm also going to share with you a bunch of the mistakes I made postpartum. 

At the end of the episode, I answer YOUR questions about food, fitness, and faith/lifestyle!
​
1. From Ally (27:30) – "I’m just now getting my menstrual cycle back after having my last baby, and I forgot how much it really effected my energy levels. Do you have any recommendations for organizing my workouts best around my cycle?"
​
2. From Jessica (31:00) - "I feel like my food cravings are all over the place throughout the month. How can I try to smooth it out so my months aren’t such a hormonal eating rollercoaster?"