Self Care Simplified

Latest Episodes:

The Body Type Series: All About Mesomorphs! [Ep. 65] Aug 18, 2020

Show notes

[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph.

A Mesomorph is naturally muscular and compact. Think of soccer players, bodybuilders and sprinters. They pack on muscle easily, have a relatively easy time controlling body fat levels, have a medium to large bone structure and tend to be naturally strong. When they slim down, their muscles really “pop”.
On today's episode we'll talk about:

Healthy vs. Unhealthy Meso's
Why some meso's falsely assume they're an Endomorph
The one nutrition component that can be manipulated to maximize a meso's body
Training styles that meso's truly excel at
The aspect of fitness that meso's should never neglect
The ecto-meso hybrid and the endo-meso hybrid

My hope with uncovering and learning the different body types is that as you learn the specific ways that we’ve all been created uniquely, you’ll learn to love your own body more…for its strengths and specific abilities. And you can stop being at war with your own body!

Resources from this episode:

Mesomorph Meal Plan (Four full weeks!)
The Strong Mommas Coaching Program - Come join us today!
Article: Eating Right For Your Body Type
Article: Embracing Your Design

The Body Type Series: Intro to Somatotypes and the Ectomorph Body Type [Ep. 64] Aug 11, 2020

Show notes

[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design.

In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how we all bear God's likeness in a unique and beautiful way.

On today's episode, discover the Ectomorph Body Type. An Ectomorph is naturally slender with thin limbs. They excel at endurance sports, but often struggle to build muscle mass and feel truly strong.

You're going to learn all about:

healthy vs. unhealthy ectomorphs,
ectomorph hybrids,
and how to eat and train as an ectomorph to maximize your unique potential.

MORE RESOURCES:

Genesis 1:27
[Article] Eating Right for Your Body Type
Ectomorph Meal Plan

Getting Consistent! How to Stop Being Afraid of Failure (and/or Success!) [Ep. 63] Jul 28, 2020

Show notes

Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent.

In this final episode of our Consistency Series, we're taking a closer look at how the fear of failure AND the fear of success can stop us from being consistent and making progress. We're talking about:

How our own history with food and exercise could be convincing us we'll fail;
Why we self-sabotage;
Waiting for perfection and lacking trust in God;
And how we let hypothetical situations dictate our actions.

If you need hacks (and a therapy session!) on how to get more consistent with your nutrition and exercise routine, this discussion will help!

MORE RESOURCES:

For a 30-Minute Coaching Call troubleshooting session with Megan, email megan@strong-mommas.com
The Strong Mommas Coaching Program - get started today!
Luke 11:28, Isaiah 1:19

Getting Consistent! How to Prevent Burnout with Strategic Pressure Release Valves [Ep. 62] Jul 21, 2020

Show notes

Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for the long haul.

On this episode, we're talking about:

The "weekend wagon fall"
The consequences of extreme diets & workout programs
How to make our metabolism more adaptive
Why splurging is a requirement
And what a non-burnout workout routine really looks like

This one is chock-full of helpful tips that will help you get more consistent!

MORE RESOURCES:

Couch to Strong Momma Program! In just two months, feel stronger and way more confident in what your body is able to do, without the hassle of needing to go to a gym or having a bunch of workout equipment. Get started today!
Romans 3:10 and 3:23, Exodus 20:8-11, Mark 2:27
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
Strong Mommas Coaching Program
Follow Strong Mommas on Instagram and Facebook!

Getting Consistent! Let's Create Better Goals and Set Realistic Expectations [Ep. 61] Jul 14, 2020

Show notes

Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goals through a lens of your own unique circumstances and frequent curveballs, landing on a set of action steps that actually feel really easy!

We're talking about:

Your big "WHY",
The difference between an outcome goal vs. action steps (and why this matters),
How to make your goals easier,
Thinking differently about your "excuses".

If you struggle to stick with your routine and can't seem to make forward progress, this episode will give you so much clarity!!

MORE RESOURCES:

Isaiah 40:28-31
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
Strong Mommas Coaching Program
Follow Strong Mommas on Instagram and Facebook!

60. Getting Consistent! Having Effective Accountability Jul 07, 2020

Show notes

This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent.

Unfortunately, most of us don't really know what accountability actually means. Is it tracking charts? An accountability partner or a group? Something else? Of course, it's all these things and so much more. On this episode, we're chatting about:

Having the right heart attitude,
The power of Christ in you,
Charts and tracking tools,
Partners and community groups,
And having a trustworthy coach.

Accountability is not what you think! And until you get that, you'll continue to flounder.

MORE RESOURCES:

James 1:22, Psalm 25:9, Romans 8:11, John 4, Ephesians 6:10, Isaiah 40:29
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
Strong Mommas Coaching Program
Follow Strong Mommas on Instagram and Facebook!

Ask Me Anything! Let's talk splurges, carbs, supplements, fasted workouts, BMI, and more! [Ep. 59] Jun 30, 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 addressing some unanswered questions from the alcohol episode, plus:

What counts as a splurge,
All about carb cycling,
Taking glucosamine to help heal injuries,
Running/working-out while fasted,
Shoulder pain,
The benefits of the BMI (body mass index),
And talking about body types with teenagers.

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

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
Strong Mommas Coaching Program
Follow Strong Mommas on Instagram and Facebook!

Macro Series: All About Alcohol - Should you drink or not? [Ep. 58] Jun 23, 2020

Show notes

To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies.

On this episode, you'll learn:

Why alcohol is in a category of its own,
The straight up facts about it,
Mechanisms of a hangover,
Whether it causes weight gain or not,
And if it's actually "healthy" for us.

We're also discussing my own recommendations about drinking for those I coach. Lastly, we want to see what the Bible says about drinking... is it bad, is it ok? What does God think?

MORE RESOURCES

Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Click here to learn more.
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
Strong Mommas Coaching Program
[Article] All About Alcoholic Beverages
[What the Bible says about drunkenness] Ephesians 5:18, Proverbs 20:1, Proverbs 23:31, Romans 13:13 1 Corinthians 5:11 and chapter 6, 1 Thessalonians 5:7
[What the Bible says about wine] Proverbs 3:5-10, John 2, Ecclesiastes 8:15

Macro Series: All About Carbs - Here's what you need to know. [Ep. 57] Jun 16, 2020

Show notes

Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you:

Why all carbs are NOT created equal,
How carbs are stored,
Workout nutrition and the right way to carb-load,
How to individualize the way you eat your carbs.

It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your carbs without obsession!

MORE RESOURCES:

Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more.
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
[Article] All About Carbohydrates
James 1:5
Proverbs 15:14
Philippians 1:9-10

Macro Series: All About Fats - Are you eating them wrong? [Ep. 56] Jun 09, 2020

Show notes

FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat.

On this episode, you'll learn all about:

The problems with eating too little or too much fat,
The big jobs that fat has in our bodies,
Why omega-3's are magical unicorns,
And how most North Americans are eating fats wrong.

After listening, you'll how much and what types of fat you should be eating and why!

MORE RESOURCES:

Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more.
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sign up for my newsletter here!
[Article] The Basics of Healthy Fats

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