Self Care Simplified

Latest Episodes:

The Macro Series: All About Protein [Ep. 55] Jun 02, 2020

Show notes

This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn:

Why protein is such a big deal,
How much protein we should be aiming for,
The best protein sources (both plant & meat based),
Tips for plant-based eaters,
And even protein powder supplements.

While I'm not a fan of tedious macro-counting, you'll see why I think it is helpful to pay attention to the grams of protein we eat.

One major struggle that many of us face daily is a "less is better" mindset about food. Learning about protein and working on eating MORE protein is the perfect place to start healing and transforming our thinking around food.

MORE RESOURCES:

Sign up for my newsletter here!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
[Ep. 36] A Better Way to Portion Control: Never Count Again!
Follow Strong Mommas on Facebook and Instagram

Strong Mom Series: Battling Depression and Anxiety (with special guest Sara Sery) [Ep. 54] May 26, 2020

Show notes

We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks.

Also, on this episode I'm talking with Sara Sery, who has a Master's degree in counseling and leads the clients in her coaching program through transforming their motherhood into one of joy and growth. Sara and I chat about:

Symptoms of depression and anxiety
The Christian stigma swirling around mental illnesses
Practical solutions for moms in the heat of the moment
Why medication can be a valuable, shame-free option.

This is a must-listen if you think you might suffer from depression or anxiety, or you know someone who does and you want to know what it looks like on the inside.

MORE RESOURCES:

Sign up for my newsletter here!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Sara Sery's Facebook Group - Bad Christian Moms
[Blog Post] Motherhood Depression: Putting on a Brave Face
[Book] My Name is Hope: Anxiety, Depression, and Life after Melancholy by John Mark Comer
Psalm 23

Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53] May 19, 2020

Show notes

Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life.

You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle:

Nausea and morning sickness,
Carb cravings,
The "I'm pregnant, I can eat anything" attitude,
The truth about losing weight while breastfeeding,
and how to increase your milk supply.

This is your one stop shop for all your food-related questions for pregnancy and beyond!

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas!
The Strong Mommas Coaching Program - Ongoing membership with complete nutrition and fitness guidance!
[Blog] What to Eat When You're Pregnant
[Blog] What to Eat When You're Nursing

Strong Mom Series: All About Prenatal & Postpartum Fitness & Exercise [Ep. 52] May 12, 2020

Show notes

Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience.

You're going to learn about:

Core and pelvic floor strength
How early you can return to specific exercises
Exercises to avoid
SI join pain, sciatica, diastasis recti, and kegels
Having a proper mindset during pregnancy and postpartum
Some mistakes I made (that I've since been able to correct!)

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas!
[Article] After Baby Posture Remedies
[Blog] Understanding Diastasis Recti and How to Begin the Healing Process
Proverbs 11:2

Strong Mom Series: All About (Peri-) Menopause [Ep. 51] May 05, 2020

Show notes

Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you're younger greatly determine what your menopause experience will be like.

I'll be explaining exactly what peri-menopause is, the hormonal changes, and the typical symptoms. And then, of course, we'll talk about how you can use exercise and good nutrition to make the experience far less dramatic. Lots of information and plenty of practical action steps.

MORE RESOURCES:

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
[Article] Menopause: What You Need to Know
[Article] The Guide to Managing Menopausal Symptoms
[Article] All About Menopause

Confessions of a Strength & Nutrition Coach: Becoming an "Imperfectionist" [Ep. 50] Apr 22, 2020

Show notes

It's the 50th episode!! And in honor of this milestone, I thought I'd get vulnerable and air my dirty laundry with you. Fitting, right?
On this episode, I'm confessing all the imperfections in my own eating and exercise habits. I'm sharing all the splurges, all the skipped workouts, the struggles to stay motivated, and even the continuing battle with my own body image.
I want you to see that even a fitness and nutrition professional doesn't do this perfectly. In fact, I don't even believe that "perfection" even exists, this side of eternity.
You're going to learn:

How valuable balance and moderation is, at every level;
How to stay intuitive about what works well for you;
What consistency actually means (hint: it's not constantly doing things perfectly!)
Why striving for "better" is so much more important than striving for "perfection".

Feel the pressure lift. Understand that even with your fitness and nutrition, grace should abound. Learn how to become an "imperfectionist", and you will always do well.
MORE RESOURCES

The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Romans 3:10

Ask Me Anything! Let's talk picky eaters, meal skipping, carb timing, hormonal issues, postpartum exercises, and more! [Ep. 49] Apr 14, 2020

Show notes

We're going to cover A LOT of ground on today's episode, because we're answering your questions!! Last week on my social feeds I asked if you had any questions you'd like me to answer, and you came through...big time!

So let's talk all about:

meal planning with kids that are picky and/or have food allergies,
full fat vs. nonfat dairy products,
why meal skipping is a bad idea (hint: it's NOT actually because of your metabolism!),
why timing your carbs around your workouts is helpful,
how progesterone and estrogen affect our eating habits and workouts,
estrogen dominance,
postpartum exercises to do and to avoid,
how to perform a perfect plank (proper breathing included!)
having an identity crisis as a young mom,
my own experience coaching someone with an eating disorder.

Wow, we cover a lot on this one!

More Resources:

The Strong Mommas Coaching Program - Registration open NOW!!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
[Podcast] Your Menstrual Cycle: Being More Prepared for it With Your Nutrition & Training! [Ep. 28]
[Article] Estrogen Dominance: Is it always bad?
[Article] Menopause: What you need to know
[Video] How to do a Perfect Plank
Colossians 3:9-12

Pass the Chips! How to Stop Eating Your Emotions and Build Up Your Willpower [Ep. 48] Apr 07, 2020

Show notes

Stress eating. Comfort foods. Emotional mindless munching. When our stress levels rise, food quickly becomes our go-to coping mechanism. There are 3 types of stress eating problems: 1) Using food for comfort, 2) Mindlessly eating when you're stressed, 3) Not eating at all when you feel anxious and distracted.

On this episode, we're chatting about each of these interrelated stress-eating problems, and how to practically handle them in the moment.

We're talking about:

Why processed foods are the biggest culprits
Building up your willpower
Noticing triggers
Using different strategies and coping mechanisms
How to tap into a greater source of self-control.

Whether you avoid food or run toward it when the pressure builds, let's create some better solutions for finding solace.

More Resources:

The Strong Mommas Coaching Program - Registration open NOW!!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
Romans 7:15-19, 24-25
Deuteronomy 31:8
Psalm 23:4
Psalm 119:76
Galatians 5:22-23

"Here, Hold My Beer": Quit Comparing and Be Inspired to Step Up Your Own Game! [Ep. 47] Mar 31, 2020

Show notes

If you need inspiration and motivation right now, this is it! This episode is a good challenge for you to step it up and see what you're made of. The phrase "hold my beer" sounds a bit irreverent, but it's the attitude that it conveys that's absolutely necessary for accomplishing big things, especially during tough times.

We need to talk about our tendency to be timid and shrink back, rather than being courageous and strong. And we also need to talk about our habit of playing the comparison game with our sisters in Christ and those who have been victorious before us, which inevitably leads to feeling weary and discouraged.

In this episode, you will:

Learn to be inspired by "the cloud of witnesses" rather than feel like they're your competition;
Realize WHO they're all pointing at and where your gaze needs to be fixed;
Have a clear understanding of where to go next, and how to step forward with courage.

RESOURCES:

The Strong Mommas Coaching Program - Registration opens Wednesday, April 1st!!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
2 Timothy 1:7
Joshua 1:0
Hebrews 11
Hebrews 12:1-3
Hebrews 10:39

Simple Strategies to Boost Your Immune System [Ep. 46] Mar 24, 2020

Show notes

How can you keep your immune system operating at its absolute best? First, you have to understand that it's so much more than just taking Vitamin C! A healthy immune system actually requires a four pronged approach: managing stress, sleep, exercise, and nutrition.

On this episode, we're looking at each of these four aspects and how they affect our immune system. With all four, it's truly a case of "goldi-locks and the three bears": not too much, not too little, but balanced just right.

You'll also learn more specifically about vitamins and minerals, how they affect your immune system, and if you should be supplementing. I'll be giving you general suggestions for how to eat for a strong immune system, along with exercise, sleep, and stress management strategies.

MORE RESOURCES:

The Strong Mommas Coaching Program - Registration opens Friday, April 17th!!
The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
All About Intuitive Eating and Training [Article]
Feeling Sick? How to Workout and Eat When You Don't Feel Well [Podcast episode 34]

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