Healthy Free Life Show - TopPodcast.com

View Top 200 Chart

Back to Rankings Page

Healthy Free Life Show — Christianity
Healthy Free Life Show

“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” – God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about – teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com

Copyright: © 2021 Healthy Free Life Show

Latest Episodes:

022: How to (finally!) Break Bad Habits Aug 25, 2021

Show notes

Are you the type of person that can’t keep a bag of cookies or chips in the house, for fear that you’ll eat the entire bag in one sitting? What if I told you that you have the power to break that bad habit… Join me in this episode as I explain how to finally break bad habits, especially unhealthy eating habits, that are preventing you from living your healthiest, most vibrant life. You’ll learn what a habit is, the science of how habits are created, why bad habits are so hard to break, and how to identify your triggers.

“The actions that we take each day are simply a response to the habits in your life, both the good and the bad.”

What bad habits would you love to get rid of? Do you eat while you work or while watching TV? Do you love dessert? Do you look to food as a source of comfort or to cure boredom?
Did you know that40-45% of what you do every day is a habit, not a decision. That means if you work to get rid of the habits that no longer serve you and form new habits that do serve you, you’ll be able to reach more of your goals and experience more joy and contentment in life. And remember, give yourself some grace during this journey (because that’s what it is, a journey!).

In this episode, you’ll learn…

[00:44] One of the biggest lies we tell ourselves is…

[03:16] The difference between a habit and a conscious decision.

[03:48] What is a habit?

[05:25] How habits work: 4 Phases of The Habit Loop.

[11:15] How to break bad habits and create new healthy habits.

[17:49] What healthy, rewarding choices can you replace your unhealthy behaviors with?

[19:14] Create a list of healthy, satisfying alternatives! Here are some examples…

[21:50] The power of prayer and scripture in breaking bad habits.

The brain uses cues, cravings, behaviors, and rewards to form habits. Now that you know the formula to break unhealthy habits, tune in next week to learn how to create powerful, healthy habits!

Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!

Resources mentioned:

Atomic Habits by James Clear: https://amzn.to/3Dak3Uf

Episode 008: Identity in Christ: 63 I AM Affirmations

Scripture DOWNLOAD: iam.healthyfreelife.com

Connect with me!

Visit my website: www.healthyfreelife.com

Follow me on Instagram: www.instagram.com/healthyfreelife

Connect with me on Facebook: www.facebook.com/healthyfreelife
See you next week!
Katrina

021: Good Carbs, Bad Carbs - How to Make the Right Choice Aug 18, 2021

Show notes

There are good carbs and bad carbs. Do you know the difference? It’s time for a carbohydrate revival! Join me in this episode as I break down the scientific research behind carbohydrates. You’ll learn why you shouldn’t be afraid of good carbs if they are the right carbs, how to avoid blood sugar spikes from eating carbohydrates, and the best ways to incorporate healthy carbs into your diet. We will also dive into the history of processed foods and the diseases they are responsible for.
Most importantly, you’ll walk away with actionable steps you can take to move away from a diet filled with processed foods and towards a diet filled with glorious, nourishing whole foods.

“When I grocery shop and look into the carts of my fellow shoppers, I rarely find any real, whole, glorious foods and it truly breaks my heart. God did not design us to eat this way and our bodies were never made to handle this much processed carbs.” - Katrina

Good Carbs Aren’t the Enemy

Carbohydrates give us energy and lots of nutrients when eaten in the right forms and the right amounts! You don’t have to clear out your entire pantry and fill it with every whole grain on the market, but you can make small changes and substitutions to gradually improve your and your family’s health.

Let go of excess weight, ditch disease, and start experiencing the life God has given you with the most energy and vitality you’ve ever had!

In this episode about Good Carbs, Bad Carbs, you’ll learn…

[00:30] Carbohydrates can be healthy or harmful, but how?

[01:33] The 3 different types of carbohydrates.

[02:47] What are whole grains? & The history of whole grains and refinement.

[05:41] The science behind carbs: How does the body use carbohydrates?

[08:52] How the food industry has turned nutrient-dense whole foods into harmful, processed substances.

[12:42] The best way to consume carbohydrates and whole grains.

[16:03] The Carbohydrate Upgrade Path: 5 stages from a processed foods lifestyle to a whole foods lifestyle.

[22:27] How to learn more through the 40 Day Food Revival Program.

Resources mentioned:

Get the Healthy Free Life Starter Kit + The Glorious Foods List: https://kit.healthyfreelife.com

Or dive deeper and Join the 40 Day Food Revival Program
Connect with me!

Visit my website: www.healthyfreelife.com

Follow me on Instagram: www.instagram.com/healthyfreelife

Connect with me on Facebook: www.facebook.com/healthyfreelife
Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!

020: 4 Ways to Get Healthy When Your Family or Spouse Doesn’t Want To Aug 11, 2021

Show notes

Do you want to start eating healthier but your family or spouse just isn’t on board? Do you struggle to get support from your family on lifestyle changes? Join me in this episode of Healthy Free Life as I talk about what to do when your family or spouse doesn’t want to participate in making healthier choices. I’ll share 4 empowering ways to make changes to your diet and lifestyle without buy-in from your family or spouse.

From food shopping and cooking dinner to upgrading your snacks, these sneaky yet powerful health tips will impact your family without anyone knowing, except you and God! Remember, you’re definitely not alone in this endeavor and if God has called you to it, you gotta do it!
“If you wait for them to get on board before taking steps to get healthy, you may never end up getting healthy.” - Katrina
In this episode, you’ll learn…

[00:47] One BIG mistake women make when trying to eat healthier.

[01:52] Ways your family may react to your desire to eating healthier.

[03:48] 4 glorious ways to get healthy when your family doesn’t want to get on board.

[10:30] How to deal with trigger foods.

[15:56] The body, mind, spirit approach to getting healthy
The 7 key habits of living a healthy life.

[17:15] The 4 ways [continued].

Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!

Resources mentioned:

Atomic Habits by James Clear: https://amzn.to/3fOSS7t

Join the 40 Day Food Revival Program: healthyfreelife.com/revival
Episode 001: What Makes Healthy Free Life Different

Connect with me!

Visit my website: www.healthyfreelife.com

Follow me on Instagram: www.instagram.com/healthyfreelife

Connect with me on Facebook: www.facebook.com/healthyfreelife

019: Theresa's Story: How She Lost 100 Pounds Aug 04, 2021

Show notes

Can you imagine losing 100 pounds and finally being able to breathe- literally and figuratively? Well, Theresa did just that. She shares her previous struggles, her successes, and how she made The Academy her own.

I feel like I am leading a healthy, free life. I might not be at the end of the journey, but life has been so much better. I can enjoy life. I can just feel free. I feel the burdens have been lifted, not just physical ones, but emotional ones, even, you know, spiritual burdens. There's growth in every area going through this process and sometimes you just have to take a step back and look at the moment you're in and you know, that was its own lesson. - Theresa

In this episode, you’ll learn…

00:58 Who Theresa is.
01:51 What her biggest struggle was previously.
03:03 Things she had tried already.
04:32 How she is overcoming her previous challenges.
05:54 What successes Theresa has experienced.
08:36 What it feels like to be released from burdens.
11:05 Theresa’s keys to success.
12:44 How baby steps were instrumental to her success.
14:39 The essentiality of all 7 habits.
16:52 How Theresa has learned to let her habits serve her.
18:43 Being flexible as life challenges arise.

Resources mentioned:

Get your FREE Starter Kit here: kit.healthyfreelife.com

Join the 40 Day Food Revival Program

Connect with me!

Follow me on Instagram: @healthyfreelife

Connect with me on Facebook: @healthyfreelife

Visit my website: www.healthyfreelife.com

Until next week... bye for now. - Katrina

018: Self Care is NOT Selfish Jul 28, 2021

Show notes

Do you have a good practice of self-care? Or do you think of this season in your life as a time to die to self so that you can serve others? What if I told you that you’re misunderstanding what it means to die to self? I am giving you permission to practice self-care, in fact, I’m calling you to it. It is not selfish. It is essential so that you can be the light of Jesus and love others well.

“Don't you think that it's better to pour out to others from a place of abundance instead of a place of lack?” - Katrina

In this episode, you’ll learn…

00:32 Mistake of many Christian women
01:05 Importance of understanding body as God’s vessel
01:41 My own history of being a caretaker
04:35 Placing ourselves on the back burner
04:47 Effects of self-neglect
06:28 Biblical precedence for self-care
08:42 Our primary call as Christians
09:08 Serving from a place of abundance
10:34 Self-care makes serving others possible

Resources mentioned:

Get your FREE Starter Kit here: kit.healthyfreelife.com

Join the 40 Day Food Revival Program

Episode 003: Katrina's Journey to Health
Episode 016: Baby Step: The Secret to a Healthy Lifestyle

Connect with me!

Follow me on Instagram: @healthyfreelife

Connect with me on Facebook: @healthyfreelife

Visit my website: www.healthyfreelife.com

Until next week... bye for now. - Katrina

017: Chris' Journey to Health (Katrina's Husband's Story) Jul 21, 2021

Show notes

How does a "husky" boy become a master of menopause (a metabolic expert) with a true heart to help others succeed in their health journey? I talk with my husband, Chris, who is our resident physical therapist and strength coach here at Healthy Free Life. He is also a metabolism expert. He does all sorts of things behind the scenes to help support this ministry. I can’t wait for you to get an inside scoop into what made him the man I love so much and the man who has such a heart to help others lose weight, ditch disease, and live healthy and free.

“I think that people need to understand that neither of us has arrived in various areas of our health. And so this is a lifelong journey.” - Katrina

In this episode, I’m talking to Chris all about his journey to health. He...…

02:49 Shopped in the “husky” section as a kid.

03:11 Identifies two roots of his weight issues.

06:47 Lived through high school because of sports.

08:10 Gained 50+ pounds in college.

09:15 Began to have other health issues.

10:08 Became an all or nothing, unhealthy dieter

13:36 Felt like an imposter at work as a physical therapist.

14:08 Became a sickly marathon runner until hitting a wall.

18:10 Did one more extreme diet, and had an epiphany.

19:39 Began to listen to Katrina’s health teachings and make changes personally.

20:41 Decided to scientifically figure out why certain people had stubborn weight.

23:17 Studied to be a master of metabolism.

24:22 Truly confesses his current success and continual journey.

Resources mentioned:

Episode 003: Katrina’s Journey to Health

Connect with me!

Follow me on Instagram: @healthyfreelife

Connect with me on Facebook: @healthyfreelife

Visit my website: www.healthyfreelife.com

Until next week... bye for now. - Katrina

016: Baby Steps: The Secret to a Healthy Lifestyle Jul 14, 2021

Show notes

Have you ever considered taking baby steps to reach your healthy lifestyle goals? It’s easy to believe the best way to get from where you are to where you want to be is with a massive jump, but that just isn’t true. In today’s podcast, I’m going to explain how to build a bridge to get across the gap rather than trying to make it in one giant leap.

"The baby-step mantra is like forgiveness from yourself and from God as we are not perfect. Baby steps allow learning. They allow progress and it does not let defeat enter in. " - Anastasia (a student of the Healthy Free Life Way)

In this episode, you’ll learn…

00:31 The lie that massive action is needed

01:45 Building a bridge across the gap of where we are to where we want to be

04:04 A system for creating positive, healthy habits

04:42 What baby steps are

06:45 How God often uses small beginnings with his people

08:24 How to determine a baby step for your desired goal

15:37 Testimonies of students’ successful baby steps

18:28 The baby step approach of the Healthy Free Life Way

Resources mentioned:

Get your FREE Starter Kit here: kit.healthyfreelife.com

Join the 40 Day Food Revival Program

Episode 10: 010: Top 9 Reasons Why Diets Fail

Connect with me!

Follow me on Instagram: @healthyfreelife

Connect with me on Facebook: @healthyfreelife

Visit my website: www.healthyfreelife.com

Until next week... bye for now. - Katrina

015: Top 3 Ways to Improve Willpower Jul 07, 2021

Show notes

“I can't seem to make it a whole day without slipping up. I wish I had more willpower.”- Linda --- Sound familiar? Do you too wish you had more willpower to reach your goals?
I'm going to teach you what willpower actually is. And most importantly, I want to teach you 3 ways to increase your willpower so that you can have some bonus power to help you to reach those goals for your life.
In this episode, you'll learn...

00:31 Mistakes most people make in thinking about willpower

02:47 What willpower actually is

03:07 How your willpower is depleted

04:24 Top 10 things that deplete your willpower

09:21 The effects of drained willpower

10:11 Habits and willpower

11:14 What can charge your willpower

17:12 Where true power comes from
Resources Mentioned in Episode:
Healthy Free Life Community Facebook Group
Episode 010: Top 9 Reasons Why Diets Fail
Ready to get started with your health journey? >> get the Healthy Free Life Starter Kit HERE
Connect with me!

Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com

Until next week... bye for now.

~Katrina

014: Drink Water for Weight Loss: Could it be This Simple? Jun 30, 2021

Show notes

Today’s episode is all about one of the simplest actions you can take to become healthier and lose weight. And guess what… you can easily do it today. I’m going to be talking about one of the first healthy habits I have ALL my students start with on the Healthy Free Life Way journey. It is incredibly important and often simply overlooked because most people focus on what they are eating, or maybe exercise. But this is incomplete. We must take a full body-mind-spirit approach to health so that we can actually achieve the results we are after - like ditching disease, losing weight, conquering cravings, and getting healthy so that we can live abundantly. We must incorporate all 7 healthy habits into our daily life in order to achieve and maintain a healthy life.
In this episode, you'll discover...

01:39 One of the easiest healthy habits- water.
02:37 Why you should drink water.
03:28 Amazing benefits of drinking pure water.
05:13 How much water you should drink.
06:01 Determining your unique hydration point.
07:14 Baby-stepping your way there.
08:38 Your first water drinking goal.
10:37 Why morning water?

Links mentioned in this episode:
Episode 001: What Makes Healthy Free Life Different?
40 Day Food Revival
Connect with me!

Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.

~Katrina

013: Get Back on Track with These 6 Simple Steps Jun 23, 2021

Show notes

Fallen off the wagon? Need to get back on track? I'm going to be giving you my simple, six-step plan for getting back on track because listen, we're gonna fall off track. This journey to a healthy, free life is not some magical journey that we take on which we just take one step forward after each last step forward, and then we perfectly get there, without ever falling…
In this episode, you'll learn...

00:53 The reality of steps forward and steps back.

01:00 How making mistakes is part of the process.

02:55 Step number one: pray and repent.

03:24 Step number two: accept grace.

04:17 Step number three: reconnect with your why.

06:06 Step number four: list what was going well before.

07:41 Step number five: pick one thing.

8:25 Step number six: go do the thing.
"We must extend [God's] grace to ourselves that God extended to us. He has forgiven you. Who are we to not extend that grace to ourselves. We must realize that we have to walk in grace, that we can leave it all behind because if we don't accept the grace that God has given us, then we will walk forward in defeat and continue the cycle of making wrong choices." - Katrina
Resources Mentioned in Episode:
Episode 002: Invite God Into Your Health Journey
Episode 009: What is Your Why?
Episode 005: How to Get Motivated When You Don't Feel Like It
Ready to get started with your health journey? >> get the Healthy Free Life Starter Kit HERE
Connect with me!

Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.

~Katrina

Related Podcasts