Self Care Simplified

Latest Episodes:

Struggling with shame, guilt and a trapped heart as a professional overeater [Ep. 75] Oct 27, 2020

Show notes

Do you ever feel like shame and guilt from your unhealthy choices are your only motivators? Are you on a miserable loop of overeating, insecurity and guilt? If so, you’re definitely NOT alone, and there is hope for you!

On today’s episode, I have the opportunity to chat with Heather Zavala, a fellow mom that considered herself a “professional overeater”. She was always looking for the loopholes in every diet, and was trapped in a struggle with food. I want you to hear how she has found true liberty and freedom, and it’s not from meeting a weight loss goal!

After dieting for nearly 35 years, Heather is finally enjoying food and her body to the fullest, exactly how God intended for her!

If you’re stuck in a loop of shame, guilt, and bad habits, this episode is for you! I pray that Heather’s story will encourage you to embrace and submit to the process God has for you, so that you can find freedom, too!

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!

Weight Loss Done Right: How Your Hormones Affect Your Progress! [Ep. 74] Oct 20, 2020

Show notes

Is weight loss always as simple as “calories in, calories out”? Usually, yes. However, sometimes your hormonal balance may be affecting your energy output, or your “calories out”.

The cells in your body communicate using hormones, and when they’re all synced up properly, things work great. But sometimes there are communication breakdowns with some critical energy-output hormones.

On this episode, we’re going to take a broad look at:

The main hormones responsible for metabolic drive;
Mild and moderate hypothyroidism;
The hormones that make you feel ravenously hungry;
Cortisol, progesterone, and estrogen;
What you can do about uncooperative hormones.

If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with more clarity about how your hormones may be affecting your weight loss efforts!

MORE RESOURCES:

The Body Type Quiz

Podcast Episode 51 - All About (Peri)Menopause

The Strong Mommas Squad - FREE private FB community

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

Weight Loss Done Right - Nutrition that gets results! [Ep. 73] Oct 13, 2020

Show notes

This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further.

On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see real progress. We’re going to look at:

Realistic time frame for body fat loss;
The simple eating habits that you can start today;
The mind-game strategies that trick you into consistency;
And how to “habit stack” for steady progress.

If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with complete clarity for your nutrition!

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!

Weight Loss Done Right: Workouts that get results! [Ep. 72] Oct 06, 2020

Show notes

Weight loss. It’s such a tricky topic, especially when everyone has different opinions on how to make it happen. There are basically three options for achieving weight loss: 1) Crash diet, 2) Crash diet + crazy workouts, or 3) Smart eating + smart workouts. Obviously, I’d like you to do this right and choose option #3.

On this episode, I’m going to teach you how to workout smart so that you actually get results. We’re going to look at:

Cardio vs. interval training vs. resistance training (which works best?)
The best weekly training structure for weight loss results
What you should be doing daily that makes a difference
How to properly build up so you don’t burn out or get injured

If you’re on a quest to lose some weight and get stronger, you NEED this episode! Walk away with complete clarity for your workouts!

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!

Weight Loss Done Right: Setting the stage with the BEST mindset and perspective! [Ep. 71] Sep 29, 2020

Show notes

NEW SERIES! Weight loss.
It’s an age-old topic, and many skip straight over the most important part…having the right mindset and perspective for the journey. Without it, you’ll succumb to obsession, discouragement, inconsistency, and slavery to the scale.
If you need to lose weight, I want to teach you how to do it the right way - without selling your soul in the process. Yes, it may actually be important for you to lose weight: for your health, for the way your body functions, and maybe even because God is calling you to it.
On this episode, I’m sharing about:

My own weight loss story (yes, I have one!),
Avoiding food and workout obsession,
All about the scale and better measurements of progress,
Proper expectations for different body types,
And how to LOVE your body right now, without any changes yet.

If you’re on a quest to lose some weight and get healthier, you NEED this episode to keep your heart grounded!

MORE RESOURCES FROM THIS EPISODE:

Ask Me Anything! Let's talk calories, pelvic floor strength, fish oil, menstrual cycle, saggy skin and more! [Ep. 70] Sep 22, 2020

Show notes

We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions!
This week we're deep-diving into a bunch of hot topics, including:

Best exercises during pregnancy for the core and pelvic floor,
How to know if you're consuming the right amount of calories,
What to do if your menstrual cycle messes with your workouts,
How long takes to lose muscle mass and cardio fitness,
What you can do about sagging skin,
ALA, DHA, and EPA in omega-3 supplements,
And progress mode vs. maintenance mode mindset.

Oh, this is a good conversation you can't miss!

MORE RESOURCES FROM THIS EPISODE:

Self Care Amidst Chaos: Managing your stress and sleep when you’re overwhelmed! [Ep. 69] Sep 15, 2020

Show notes

Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get better sleep.

You’ll learn all about:

Acute vs. chronic stress,
Stress hormones and their impact on your health,
Why sleep really matters,
And why your wake up routine might be more important than your bed time routine.

I’m also sharing about some of my own overwhelming circumstances. I really want you to know that you’re not alone…you have a coach that understands what you’re going through. And I’m deliberately having to implement these exact same strategies to make sure my body is being taken care of in the midst of this chaos.

MORE RESOURCES FROM THIS EPISODE:

Take the FREE Body Type Quiz! strong-mommas.com/bodytype
Isaiah 40:31, Matthew 11:28-29
[Article] Transform Your Sleep: https://www.precisionnutrition.com/how-to-sleep-better-level-2?utm_source=marketingcloud&utm_medium=email&utm_campaign=090820-L2-optimizesleepwakecycle
Join the Strong Mommas Coaching Program today! strong-mommas.com/transformation

Self Care Amidst Chaos: How to Eat Healthy When You're Overwhelmed [Ep. 68] Sep 08, 2020

Show notes

"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you.

When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, perfect eating expectations and adopting doable eating habits that can withstand even the most chaotic season.

You'll learn how to:

prayerfully be on guard against emotional eating,
choose an eating level (1-5) that works for YOU,
implement healthy eating hacks to make it all easier!

If you're struggling to hold your eating habits together during this stressful season, this episode is a MUST LISTEN!

MORE RESOURCES:

Philippians 4:6-7; Matthew 4:1-4
The Strong Mommas Coaching Program - Come join us, we're ready for you!!
Strong Mommas Healthy Meal Plans - Include grocery lists!

Self Care Amidst Chaos: How to exercise when you're overwhelmed! [Ep. 67] Sep 01, 2020

Show notes

Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it?

On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you through the 5 Levels of exercise:

General movement and "NEAT"
Purposeful light activity daily
Purposeful workout once a week
Purposeful workouts two or three times a week
Purposeful workouts four or five times a week

Avoid the all-or-nothing mindset with your exercise and learn how to easily implement SOMETHING active every day. Remember, doing something is infinitely better than all-or-nothing.

MORE RESOURCES:

The Strong Mommas Coaching Program - Join our family today!
The Strong Mommas Squad Facebook Group
Matthew 11:28-29

The Body Type Series: All About Endomorphs! [Ep. 66] Aug 25, 2020

Show notes

[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type!
An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competitions and even the Crossfit games. But the Endomorph has some metabolic challenges to overcome to be their healthiest and fittest self.
On this episode, you're going to learn all about:

Insulin response and carb tolerance,
Why we end up with Ecto's and Meso's thinking they're an Endo instead,
Healthy vs. Unhealthy Endomorphs,
How to train and eat in order to "prime the fat-burning pump",
And why you might not need to know your exact body type to see real results.

At the end of this episode, we'll be answering these questions from some listeners:

"What if I don't know what my type is, but I do have some goals...what should I do?"
"Is somatotyping similar to blood typing for fat loss?"
"Can I still see results and have success if I don't eat and train perfectly for my body type?"

Resources from this episode:

Psalm 139:14 - "I praise you because I am fearfully and wonderfully made."
FREE Body Type Quiz! Discover your unique body with this 2 minute quiz.
The Strong Mommas Coaching Program - Completely transform the way you feel, move, and think about your body, without restrictive dieting or complicated workouts!
(Downloadable!) Healthy Meal Plans for each of the different body types
Article: Eating Right For Your Body Type
Article: Embracing Your Design

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