Self Care Simplified

Latest Episodes:

105. All About (Peri)Menopause - Everything you need to know! Jun 01, 2021

Show notes

The word “menopause” sounds scary and like it’s “the beginning of the end” with your body, but it doesn’t have to be! I think one of the reasons that (peri)menopause is scary is because it’s so darn confusing. (Sidenote: We go through so many confusing seasons with our bodies, right?) But just like with your regular menstrual cycle, all of your symptoms have a reasonable explanation. And the good news is that there are solutions to help you feel your best during this phase, too.

In this episode, you’re going to find out what’s actually happening in your body during menopause, a rundown of the typical symptoms, and most importantly, specific tips for your exercise and your nutrition during this phase so you can feel your best. Consider this your one-stop-shop for all things menopause!

MORE RESOURCES:

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

The FREE Body Type Quiz

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!

Menopause: What You Need to Know

The Guide to Managing Menopausal Symptoms

All About Menopause

104. Tips for a Strong Pelvic Floor with Jocelyn Bohnet May 25, 2021

Show notes

Do you ever pee when you sneeze? Does it hurt to have sex? Or maybe you leak a little when you run or lift heavy? As embarrassing as it may be to talk about, pelvic floor issues are super common, but they’re not something you have to live with.

I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all things pelvic floor health: urinary and fecal incontinence, pain with intercourse, pelvic organ prolapse, tearing during delivery, and other pelvic issues. In this episode, we cover so much ground! We discuss:

The general anatomy of your pelvic floor
Bladder leakage and pain with intercourse
All about kegels
When to see a pelvic PT
And so much more!

Jocelyn says, "God made our bodies, God made our pelvic floor, and God made sex to be wonderful...And we need to not be afraid to talk about an issue in our pelvic floor region just like we're not afraid to talk about neck pain."

Stick in your headphones for this one...we get personal!

MORE RESOURCES:

Women's Health in the American Physical Therapy Association: https://www.moveforwardpt.com/womenshealth

Jocelyn Bohnet's clinic in Tigard, OR: https://www.intouchphysicaltherapy.com/

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

The FREE Body Type Quiz

103. Your Menstrual Cycle - How to line up your workouts and nutrition to feel your best all month! May 18, 2021

Show notes

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.

In 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.

We'll talk 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.

MORE RESOURCES:

The FREE Body Type Quiz

Menstrual Matters: How your cycle may affect your training

102. Meet My Mom! Being Strong at Every Age with Special Guest Linda Hamilton May 11, 2021

Show notes

Today, I am extremely honored to introduce you to my mom! And let me tell you, she is the original Strong Momma. In this episode, we laugh and reminisce about at-home aerobics classes on VHS, her high school days of track and field, her hilariously surprising experience running the Bloomsday Race, and yes, even her time spent in jail. (You read that right!)

I’m proud to say that my mom is such an inspiration of strength, faithfulness, and perseverance for us all.

You’ll be inspired by her story that it’s never too late to start and try something new. She began strength training in her 60’s and feels so good because of it. But whatever you choose to do, her message is to stay moving, keep active, and you will have the blessing of enjoying your body for a long time to come.

Love you, Mom

xoxo

MORE RESOURCES:

Jumpstart 30 – Get on the waitlist here!

The FREE Body Type Quiz

The Strong Mommas Squad FREE Facebook Group

101. How to Stop the Excuses - Creating non-negotiable self care habits May 04, 2021

Show notes

We are masters at excuses and self-sabotage. We know what we should be doing, but we can easily talk ourselves out of it. Today, I’m revealing our negotiation tactics, the ways we self-sabotage our efforts, and ultimately how we give in to lame excuses. It all inevitably leads to skipping the habits that we know are so important for us and make us feel really good!

In this episode, you’ll learn how to recognize those internal debates, how we pull others into our negotiation process, and what it means if a habit is “non-negotiable”. I’m going to help you make your important self-care habits no longer up for debate so that you’ll follow through with them and start feeling your absolute best!

MORE RESOURCES:

Genesis 3:4-7

Jumpstart 30 – Get on the waitlist here!

The FREE Body Type Quiz

The Strong Mommas Squad FREE Facebook Group

100. Celebrating our 100th! Your Questions Answered (Plus Winners Announced!) Apr 27, 2021

Show notes

What’s my opinion on fitness classes? What about thyroid dysfunction and other metabolic issues? How do you find the balance between eating with freedom and strict box-checking? And how about some good Scripture verses for when you feel worn out and ready to give up? These questions answered and so much more on this week’s episode!

We are celebrating our 100th episode today and having an awesome time doing it!! We’ll also be announcing the winners of our incredible giveaways… don’t miss this!

MORE RESOURCES:

Jumpstart 30 REGISTER HERE NOW!– 30 days of accountability and guidance to help you feel your best!

The FREE Body Type Quiz

99. The Secret to Splurging and Still Meeting Your Nutrition Goals Apr 20, 2021

Show notes

Don’t we all want to know how much we can break the rules and still get results? It’s human nature to immediately wonder, “How often can I break these rules and still see the progress that I want?” We even call it “cheating” - cheat meals, cheat days, cheat foods. We want to find the shortcut or the work-around, especially with our nutrition. Well, it’s time we rethink all of this and learn to adopt a completely different attitude about splurging.

In this episode, you’ll learn the difference between “weaknesses” and “favorites, “cheating” and “splurging”. And you’ll find out how often you should break the rules, and how to go about it without derailing your mind and even your progress.

ENTER to WIN!!

I’m giving away an annual membership to the Strong Mommas Coaching Program, a free registration to the Jumpstart 30 program, and a 30-minute private zoom coaching session with me. The total value of these is well over $2,000.

To enter to win (3 ways!):

1. Head on over to iTunes and leave a review, then take a screenshot of your review and send it to me by direct message or in an email.

2. Take a screenshot of this episode while you’re listening to it and post it in your stories, tagging me @strong_mommas and two of your momma friends.

3. Leave a comment on one of the posts for the podcast in FB or IG, saying why you love this show and tagging two of your momma friends in your comment.

I’ll be announcing the winners on the 100th episode!! So go get yourself entered to win!

MORE RESOURCES:

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

The FREE Body Type Quiz

98. How to stop falling off the wagon over the weekend Apr 13, 2021

Show notes

Do you ever fall off the wagon over the weekend? Your week ends up looking like a mini cycle of all-or-nothing behavior… you’re all in with your healthy mentality Monday through Thursday, but by Friday you can’t help yourself from letting loose and completely self-sabotaging the rest of the weekend. By Monday you’re asking for a do-over.

How can you get a handle on this and break this cycle while still enjoying your weekend? This episode is going to give you the exact tools you need to do just that.

MORE RESOURCES:

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

The FREE Body Type Quiz

97. What I Eat in a Day - Balanced Healthy Eating Habits in Action Apr 06, 2021

Show notes

Let’s be honest, good nutrition guidelines look great on paper, but they’re not helpful at all if you’re not sure how to put them into practice!

So, on today’s episode, Scott and I are pulling back the curtain and sharing with you exactly what we eat on an average day and WHY. We’re walking you through our different breakfasts, lunches, snacks and dinners. And then I’m teaching you the 5 simple questions I ask myself at each meal to make sure I have what I need on my plate.

And yes, you can do this, too. If you’ve been needing some help putting those healthy eating habits into action, you’re going to love this one.

MORE RESOURCES:

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

The FREE Body Type Quiz

All the Strong Mommas recipes mentioned in this episode can be found here!

96. Strong Food Foundations: WHAT to eat less - Three foods you should be more cautious about Mar 30, 2021

Show notes

I’m going to admit. This was a hard topic for me. I try to spend so much of my time trying to help you shift your attitude and perspective around food, thinking in terms of abundance and what you can eat MORE of, rather than restricting yourself and trying to eat less. But the fact remains - there are certain foods that you really should be eating less. And when you do, everything changes and your body starts to feel amazing.

Let’s navigate these tricky waters together and learn which foods should show up less and less on your plate. Here’s a hint: they have to do with carbs, fats and processing.

If you’re already eating slowly, mindfully and have mastered the art of eating PRO’s yet you’re still struggling to see results, this episode will help!

MORE RESOURCES:

Podcast Ep. 57 - All About Carbs

Podcast Ep. 56 - All About Fats

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

The FREE Body Type Quiz

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