Self Care Simplified

Latest Episodes:

115. How To Break Free From Body Type Comparison with Liz Revilla Aug 10, 2021

Show notes

Exercise was always a struggle for her. Eating healthy came easy, but working out did not. It felt like punishment - a constant game against the food she ate and her body that she was trying to change. Until one day, her mindset shifted and she achieved the unimaginable: consistency and joy with exercise.

In this episode, I’m introducing you to Liz Revilla, a mom who was starting to wonder if she would ever be content in her body. What’s interesting about Liz is that she also happens to be a registered dietitian, and has an extensive history and experience with nutrition. But fitness, not her jam.

Listen in as we talk all about her experiences as an Endomorph, achieving her first real push-ups, finding consistency with workouts, and feeling stronger and healthier than ever. Liz also shares some amazing meal planning hacks that every mom should know!

MORE RESOURCES:

The FREE Body Type Quiz

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

114. How To Create A Daily Routine That Works For You Aug 03, 2021

Show notes

Does your daily routine feel like a disorganized mess? If so, you’re not alone. You’re having to juggle multiple tasks and responsibilities, not to mention trying to fit in healthy meals, a daily workout, and other self-care habits...which usually get shoved to the wayside. You crave a routine that keeps you organized and helps you accomplish your health goals.

On today’s episode, I’m walking you through the best process for creating a daily routine that works for you. Don’t just copy and paste from someone else’s routine… learn how to design your own that fits your unique personality and most important self-care habits.

Be sure to download your FREE personal routine resource!

MORE RESOURCES:

FREE download! Create your own daily routine here: www.createmyroutine.com

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

113. My Daily Health Routine - what keeps me grounded and healthy no matter what! Jul 27, 2021

Show notes

Are you a little bit curious about what my own daily health routine looks like? I’m a very regimented person (probably part of my personality!), but I’ve developed a daily rhythm over the last 20 years that helps me feel grounded and healthy. I’m sharing the juicy details of it with you today.

But instead of just walking you through my day and saying, “OK, now go do that!”I want to be very intentional and careful, so that you don’t get obsessed or feel unnecessary pressure to have a perfect routine. You’re going to learn from my mistakes and walk away from this episode totally inspired to create your own routine that works for YOU. Let’s create a routine for you that is actually helpful, not burdensome.

MORE RESOURCES:

Jumpstart 30 – Get on the waitlist HERE! 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz - Take my free body type quiz to discover if you’re a Mesomorph, Ectomorph or Endomorph

112. How Your Personality is Impacting Your Motivation & Self-Care Habits - with Enneagram expert Amy Wicks Jul 20, 2021

Show notes

This is a conversation I have secretly been wanting to have for a very long time now. As you know, the way we approach our fitness and nutrition is all wrapped up in our mindset and our motivations, and even our personality.

Having spent years coaching hundreds and hundreds of women, I have seen it time and time again, that our individual personalities and the lens through which we interact with the world completely impacts how we show up for ourselves. And the more we can understand how we’ve been wired and what motivates us individually, the more success we’ll experience with our habits.

So on today’s episode I’ve got Amy Wicks with me. Amy is a faith-based Enneagram Coach, speaker, and writer who lives in Kansas City with her family. She is the voice of the weekly Simply Wholehearted Podcast and has co-authored several books and is just releasing her first solo book titled Should Christians Use the Enneagram. She and I have an excellent conversation about how each enneagram type can tap into their strengths to make the most progress and take care of their bodies best. This is one you’ll want to listen to over and over again.

MORE RESOURCES:

Click here to register for Amy’s Wholehearted Enneagram Summit

Click here to grab the Enneagram Virtual Summit All Access Pass

Connect with Amy and discover more at www.simplywholehearted.com

Should Christians Use the Enneagram? Amy’s new book!

The FREE Body Type Quiz

111. All About Foam Rolling - The What, When, Why, and How of Foam Rolling Jul 13, 2021

Show notes

Let’s switch it up and have some fun! I have a very special (surprise!) co-host on the show with me today, and he and I are chatting all about foam rolling. What is foam rolling? What are the benefits? When are the best times to foam roll? What type of roller is best? And why on earth does it hurt so much???

If your foam roller is just one more piece of dust-collecting exercise equipment - or maybe you don’t even have one! - this episode is going to give you all the insights you need to make the most of it. Soon, your foam roller is going to be your best friend!

MORE RESOURCES:

FREE “How to Foam Roll” Video

(Get on the waitlist!) Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency with your health and fitness!

The FREE Body Type Quiz - Discover your body’s unique design!

The Strong Mommas Squad Facebook Group

!!NEW!! The BACK FIX System - 30 days of short circuits that correct your posture, improve your core strength and improve your flexibility. Get to the root of the problem and solve your back and hip pain for good!

110. All About Soreness - What’s Really Making You Sore and What to Do for Relief Jul 06, 2021

Show notes

No pain, no gain, right? But, is that actually true, and does getting sore after a workout mean you really did something effective? What if you don’t get sore - was that workout a waste?

In this episode we’re going to debunk a couple myths about muscle soreness (including lactic acid), and talk all about some practical tips to help you manage your soreness better. Should you stretch? Rest? Ice? Do another workout?

If you’ve ever wondered what makes your muscles so sore after a workout, and exactly what you should do to deal with it best, you need to listen to this.

MORE RESOURCES:

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

109. Battling Self-Comparison and Giving Yourself Grace Everyday with Special Guest Jun 29, 2021

Show notes

Do you struggle to give yourself grace each day? Maybe, you used to be in way better shape than you are now, and somehow things fell to the wayside for a while...maybe for years. Now you’re feeling the nudge to refocus and start taking better care of your body. But you know it’s just not going to be the same, and you have a hard time being gracious with yourself about it.

If you’ve dealt with any of those feelings, you need today’s episode.

I’m chatting with my good friend and client Gay Taunton today...a southern momma from Georgia. She shocked me one day when she casually mentioned that she used to be a serious weightlifter and even trained to compete in a bodybuilder competition.

But after becoming a mom, she stopped it all and put her body on the back burner.

Now, two decades later, she’s learned how to rewrite that negative self-care script that’s going through her mind and pick up the torch again. Her story is crazy inspiring and I could listen to her southern drawl all day. You’re going to love getting to know Gay as much as I have!

MORE RESOURCES:

Jumpstart 30 REGISTER NOW!– 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

108. Swimsuit Season! Practical Fitness & Nutrition Tips to Feel Your Summer Best Jun 22, 2021

Show notes

Summer is here! And with it comes “vacation mode” - completely abandoning all healthy habits and making yourself feel miserable. (Yep, I’ve done it, too.) Not only are you already a bit self-conscious in your summer clothes, but your behaviors and choices might lead you to backslide this season. Fortunately, there’s a way to approach your fitness and nutrition habits for the next few months that helps you stay on track.

Today we’re going to chat about:

Maintenance mode vs. progress mode during the summer months,
How to avoid digressing or losing ground without obsessing,
Creating fitness and nutrition “non-negotiables” that are season appropriate,
And how to feel good in your body all season long.

This episode is going to help you fully enjoy all the wonderful things that summer brings while feeling your absolute best!

MORE RESOURCES:

Jumpstart 30 REGISTRATION OPEN NOW!– 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

107. Swimsuit Season! Essential Mindset Tips for Summer Jun 15, 2021

Show notes

Are you dreading swimsuit season? Does the thought of wearing smaller, more revealing clothes - like shorts, tank tops, and heaven forbid, a swimsuit - make you wish it was winter again? Yikes! Today, I want to help you with some really important mindset tips as you go into “small clothes” season. That dread and self-consciousness should not taint the fun and joy of a great summer with your family.

Let’s talk about:

Our typical attitude and behaviors heading into summer - the things everyone else is probably doing
Some quick reality checks about your body
How to change your attitude and mindset about your body and how it looks
A quick chat about your wardrobe

Let this summer be different - free of embarrassment and self-consciousness, and full of good feelings, rejoicing in what your body can do, and lots of amazing adventures!

MORE RESOURCES:

Jumpstart 30 REGISTRATION OPEN NOW!!– 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz - Discover your unique body type here!

106. Being Content vs. Striving for Progress - Can these coexist? Jun 08, 2021

Show notes

Is it possible to be truly happy with your body while simultaneously on a journey toward progress? And can you be content while avoiding complacency? You probably feel these internal struggles everyday.

You want to know what it feels like to be content with your body, but you don’t know how to get that. You’ve never known anything other than unhappiness in your own skin and striving to make changes. Contentment would be amazing!

But does contentment have to mean complacency? You might be afraid that if you’re content, you’ll end up really out of shape and have a terrible body.

If you struggle with contentment in your body in any way, this episode is for you.

MORE RESOURCES:

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

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