Self Care Simplified

Latest Episodes:

85. Proper Goal Setting & Creating Realistic Expectations in the New Year Jan 05, 2021

Show notes

I want you to make sure that you are moving forward into the new year with wisdom and strategy. And the first steps of being wise and strategic is to set some actual goals and create expectations. I know this seems cliche or overdone, but because we think that way we end up not planning anything out, while still hoping we might get somewhere. Or, we do set goals, but they’re terribly unrealistic and totally the wrong kind of goals!

In this episode, I’m teaching you step-by-step how to create the right kind of nutrition and exercise goals for yourself. And then we’ll talk about readjusting them up or down based on your circumstances so you don’t end up feeling discouraged and like a failure.

So, just hold on a moment before you go organize your entire pantry, start a juice cleanse, or sign up for the extreme spinning class. Before you go bounding into the new year with amped-up motivation, be wise and listen to this first!

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community

84. Wrapping up an epic year and looking forward to strong, mighty, and powerful things to come! Dec 29, 2020

Show notes

This year was epic on so many levels. Personally, I feel like some of the worst things happened in 2020, while at the same time, some of THE BEST things happened. Which is a testimony to how God is with us through every season of life! On this episode, Scott and I are reflecting back over the year and talking about some of our favorite episodes and moments here at Strong Mommas.

I’ve also got some big news for you!! Some changes are coming your way that will provide you with even more tools and resources to help YOU, as a mom and a woman of God, become stronger, mightier, and more powerful and effective in your life for Him.

Plus, you will not want to miss playing “would you rather” with Scott. You’ll get a silly little peek into the mystery guy’s life!

MORE RESOURCES:

Psalm 5

JUMPSTART 30 Program

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

Leaving a Legacy: Teaching your kids how to embrace their God-given bodies! [Ep. 83] Dec 22, 2020

Show notes

You want to set your kids up for success, especially with how they feel and what they believe about their bodies. If you could help spare them years of believing that their body is never good enough, wouldn’t you want to do that? In a culture that’s obsessed with changing and “improving” our bodies, let’s help our kids believe differently.

On today’s episode, Scott and I are talking about how you can teach your kids how to embrace (and ultimately care for!) their God-given body. You’ll learn how you can:

Teach them all about WHO designed their bodies
Teach them all about WHOSE image they’ve been created in
Teach them about how God created all of us differently and WHY He intended to do that

Your kids are going to feel pressure to change themselves somehow, as if who they are right now is not good enough, but with these intentional conversations (and making sure you believe this about yourself!), you’ll be setting them up for success!

MORE RESOURCES:

JUMPSTART 30 Program

Psalm 139:13-18

“You Are Special” by Max Lucado

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

Leaving a Legacy: Teaching your kids good nutrition habits with special guest, Jen Brazeal! [Ep. 82] Dec 15, 2020

Show notes

Every family has one: a picky eater that makes meal times miserable. It’s tempting to “pick your battles” and give them what you know they’ll eat, but you also want to set them up for success! You truly desire to teach your kids good, healthy eating habits that will last a lifetime.

In this episode, I have the pleasure of interviewing Jen Brazeal, a fellow mom with some mad skillz in the kitchen department, especially when it comes to kids. She and I talk about some tricks and strategies that work wonders for encouraging your kids to be less picky and more involved in the meal process.

We’re talking about:

Simple, healthy meals that even your youngest can make themself
Jen’s 10 meals under 10 minutes - these are her go-to’s!
Strategies to get your kids to be more adventurous with flavors

So many doable ideas!! If you’ve been struggling with teaching your kids healthy eating habits, this episode is for you!

MORE RESOURCES:

The Unhurried Life Podcast

Jen’s 10 Meals Under 10 Minutes - Kid friendly!

JUMPSTART 30 PROGRAM

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Leaving a Legacy: Teaching your kids good exercise habits to last a lifetime [Ep. 81] Dec 08, 2020

Show notes

What was exercise like for you as a kid? Was it modeled well in your home? Did you play sports and learn about your body in a healthy way? Or did you have to relearn and figure out healthy exercise habits when you became an adult? Regardless of your own experience growing up, I want to help you pave the way for your own kids so they can have a healthy relationship with exercise for the rest of their life.

Today, on part one of a new series all about leaving a healthy legacy for our kids, Scott and I talk about what’s most important with kids and exercise. We’re digging into:

Teaching them how to have the right attitude about exercise
How you can model good behavior
Age appropriate exercise
Whether or not you should teach your kids about body types

If you’re longing to have a healthy, fitness-focused home environment, this is the episode for you!!

MORE RESOURCES:

The Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Common Mom-Injuries: Carpal tunnel, “mom-thumb”, tennis elbow and more with Halcyon McCollum, COTA [Ep. 80] Dec 01, 2020

Show notes

I know it sounds funny, but does your thumb hurt a lot? Oh, let me tell you, that “mom thumb” pain is certainly NOT funny! Nor is carpal tunnel syndrome, tennis elbow, or other typical aches and pains that we get in our hand, wrist, and elbow.

Today, I’m interviewing Halcyon McCollum, a Certified Occupational Therapist that specializes in hand, wrist and elbow injuries. Every day, she treats moms just like you that battle with pain while gripping, holding, and picking up things.

On this episode, I’m asking her about:

“Mom thumb” from picking up babies and toddlers and how to get relief,
What exactly carpal tunnel syndrome is,
When it’s a good idea to wear a wrist brace,
Stretches and exercises that help with tennis elbow pain,
And why strong shoulders are the key to happy hands and wrists.

If you’ve been suffering through pain in your hand, wrist and elbow, let’s get to the bottom of it and find you some relief!

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Common Mom-Injuries! Sciatica, SI joint pain, low back pain and more with Jocelyn Bohnet, MPT [Ep. 79] Nov 24, 2020

Show notes

Have you been battling aches and pains in your hips and low back? You do not have to JUST DEAL with it, momma!! Whether it’s sciatica, SI joint pain, piriformis syndrome or generalized low back pain, there’s a solution to help you feel so much better.

On today’s episode, I chat with Jocelyn Bohnet, a mom-therapist that specializes in pelvic pain and dysfunction. We talk all about:

Sciatic nerve pain and what could be causing it,
What exactly SI joint pain is and some relief tactics,
Why properly engaging your core and pelvic floor is crucial for pain relief,
And proper technique to avoid pelvis and lower back pain.

If you’ve been ignoring your hip and back pain for a while, no more! This episode will point you in the right direction for finding relief!

MORE RESOURCES:

Strong Hips & Core FREE 2-Week Program

Podcast Episode 4 - Your Pelvic Floor Should NOT be embarrassing! With Jocelyn Bohnet, MPT

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Common Mom-Injuries: Plantar fasciitis, kneecap and IT Band pain, and more lower body injuries with Jennifer Penrose, DPT [Ep. 78] Nov 17, 2020

Show notes

Do your knees hurt a lot? Or maybe you have foot pain, like Plantar Fasciitis? Or maybe it’s IT Band syndrome...that horrible stabbing on the outside of your knee? Momma, you do NOT need to suffer through this stuff! So often, we tend to minimize our own aches and pains, half-heartedly saying “we’ll take care of it someday”. But listen, it’s time that you become an ACTIVE PARTICIPANT in your healing process!

In this new series, I’m chatting with various physical therapists and looking into the most common injuries that we face as moms. Today, I have the opportunity to interview Jennifer Penrose, a Doctor of Physical Therapy that literally wrote the book on common running injuries...everything from foot, ankle, shin, knee and hip pain.

On this episode, we’re going to look at lower body injuries and answer questions like:

What is plantar fasciitis and how can we fix it?
What’s causing the sharp stabbing or dull aching pain in your kneecap?
Is there a way to find relief from IT Band pain, that horrible ache on the outside of your knee?
And what, if anything, can you do to never suffer these things again?

If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief!

MORE RESOURCES:

Strong Hips and Core

Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs)

Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Overcoming Guilt and Body Shame - Part Two [Ep. 77] Nov 10, 2020

Show notes

Millions, if not billions, of us women are at war with our bodies…ashamed of how they look and wishing we could feel more happy and positive about them. Because it’s so universal, the recent “Body Positive” movement is trying to make us feel better about our bodies. But sadly, there are some major flaws with this movement that ignore the big issue.

On part two of this series, I’m going to talk about:

How the “body positive” movement has it wrong,
The TRUE value and worth of your own body and Who it’s coming from,
How to discard your old ways of thinking about your body,
And “putting on the new self”.

Can you imagine what it would be like if you started treating your body with love, compassion, and gentleness? This change of heart about your body does not come from more self-love or self-esteem. Listen and I’ll show you how.

MORE RESOURCES:

Colossians 3:1-17, Galatians 3:27-29

Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

Overcoming Guilt and Body Shame - Part One [Ep. 76] Nov 03, 2020

Show notes

I know what it feels like to deeply hate my body…to look in the mirror and not be able to see a single thing that I like. Body shame, guilt, and self-loathing. As women, these feelings are second nature.

Today, I’m sharing my own story of bulimia, anorexia athletica, and the war I fought with my body for years. But more importantly, I’m also sharing how I overcame.

The only solution for defeating these feelings of body shame is to tunnel down deep into our hearts, rooting out these beliefs of unloveliness by uncovering the layers of lies. We’re going back to the Garden where it all started, and then to the Cross, where it was finished.

Come away from this episode understanding the Truth of shame and guilt, which are the first steps to finding freedom from the body shame battle.

MORE RESOURCES:

Body Type Quiz

The Strong Mommas Squad - FREE private FB community

The Strong Mommas Coaching Program - Fitness & nutrition coaching program for moms that gets results!

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