Self Care Simplified

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

Simple Strategies to Boost Your Immune System [Ep. 46]

What are You so Afraid of? Finding motivation in a world of fear [Ep. 45]

Achy Backs, Hips, and Knees: What these aches might all have in common! [Ep. 44]

What's For Dinner? Solving the meal time struggles and practical meal planning strategies! [Ep. 43]

Non-Scale Victories! Celebrating More than just Weight Loss [Ep. 42]

Intermittent Fasting: What happened when we self-experimented (and recommendations for you!) [Ep. 41]

There's a general fear among women: lifting weights, especially heavy weights, could potentially turn them into the hulk, making them look bulky and thick and masculine. But is this actually true? On this episode, we're talking all about the different body types and their potential to gain muscle mass, the different muscle fiber types, what's actually happening when you feel "swole" after a workout, and the real reason why you might feel thicker when you're strength training. 

When you "eat healthy", do you simply follow a checklist of rules and strategies and hope for the best? Hopefully not! If being healthy is something that you want to be a lifestyle and last forever, then you need to become more intuitive. Intuitive Eating (and Training) means beginning with a set of healthy guidelines, but then using your own wisdom and discernment to ultimately guide your food and exercise choices. Don’t just blindly follow rules, but learn to make choices that are wise and mature. 

Mom-guilt is not healthy nor appropriate in any situation, yet we feel it all the time. We're constantly aware of a general sense that we're dropping the ball or we're not "good enough" at managing life. Whether we feel this pressure of inadequacy internally or from our social circles, we need to be aware of it and learn to let it go. On this episode, Scott and I have a deep conversation about how to spot the source of mom-guilt and powerfully confirm our right-standing as moms before the Lord.

Feel the pressure lift!! Being fit, active and sprinkled with chia seeds is not necessarily the ideal woman today. You have permission to be YOU, even if that means you don't like exercising. However, you DO have the responsibility to take care of your body well and to keep it healthy. The good news is that you do NOT need to workout 5 or 6 days a week to achieve that. If you "hate" exercising, we're discussing the 4 things you need to do just to make sure you're staying healthy.

The most common methods of portion control are calorie counting, macronutrient counting, and "Point" counting. But these methods are tedious and perpetuate the diet-mentality. There's a much better way to manage your portion sizes that doesn't involve any counting at all. On this episode we're talking about strategies that help you stay in control of the quantity of food that you're eating without overlooking the quality of the food you're eating. Best of all, it's easy and non-obsessive! 

We’re going to cover a lot of ground on today's episode, because we’re answering YOUR questions!! I'm going to answer listener questions about goal setting in the new year, dialing in your nutrition for more results, staying motivated when you get discouraged, C-sections and the core aftermath, knee pain with lunges, what to eat when you’re breastfeeding, and then balancing all the things in life.

When you're feeling sick, should you "sweat it out", or completely rest? Will certain foods actually help you heal quicker and others won't? And what can you do the rest of the year to create an iron-clad immune system? As we're at the threshold of cold and flu season, these are the questions that you'll need answers for. So, whether you're currently battling a cold or not, you should have a good sick-day game plan! 

This episode could be the most comprehensive discussion on nutrition and eating behaviors that you've ever experienced. This is where healthy eating all begins, but also what it can become. Our biggest failure with nutrition is not realizing that there are different skill levels with healthy eating. Some eating habits are ideal for someone that's just beginning to make healthy eating choices, whereas certain habits are far more advanced. Sadly, many jump straight to advanced eating and fail miserably.