Self Care Simplified

Coming full circle in our body typing series, we finally come to the Endomorph. An Endo is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting, usually dominating the other types at Olympic lifting and even the Crossfit games. But the Endo has some metabolic challenges to overcome to be their healthiest and fittest self. Learn how to eat and train as an Endo, and why some Ecto's and Meso's may falsely think they're Endos.

As we continue to explore the uniqueness of our own body types, we come to the Mesomorph. A Meso is naturally muscular and compact...think of soccer players and sprinters. They build muscle easily, have an easier time controlling body fat, and tend to be naturally athletic. On today's episode we'll talk about healthy vs. unhealthy Meso's, why some meso's might assume they're an Endomorph, how to train and eat as a meso, the aspect of fitness that a meso should never neglect.

There's something in us that craves to be understood...to be known for what makes us different and unique. We delight in knowing that God created us with a specific design. On today's episode, you'll learn all about 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 strong. Hear about healthy vs. unhealthy ectos, the hybrids, and how to eat and train as an ecto to maximize your unique potential.

There's more to life than getting really healthy and fit! We can easily get obsessed without realizing it, especially when we want to see progress. On this episode, we're taking a closer look at what workout obsession, in particular, looks like. You'll get clues that might show you that you're in too deep, and I'll share my own past mistakes with obsession and how it physically damaged my body. Plus, description of a balanced workout plan so you don't over-train and great info for runners! 

This episode might ruffle your feathers. With our beliefs about food, we can become very passionate and easily offended. Far more than our exercise beliefs. Food is very personal, and often we have reached certain conclusions about it that make us feel safe and happy. But if what you're believing might not be entirely accurate, or even making you paranoid, wouldn't you want to know?  On today's show, Scott and I are tackling some pretty big myths and trends in the health and nutrition industry.

Spot training. Cardio for weight loss. Lifting weights and getting bulky. High reps-low weights vs. low reps-high weights. Crunches and sit-ups for great abs. Doing more is better. On today's episode, my co-host Scott and I are breaking down 6 of the biggest exercises myths so you can decipher fact from fiction. 

One of the hardest challenges of life is saying no to foods that are unhealthy for you. Sometimes, it feels like a daily battle. I bet you know what you should eat, but you just can’t do it on a consistent basis for some reason. Why is it so hard?! In this episode, I'm going teach you exactly what healthy eating should look like, we'll chat about splurging vs. cheating, and tips for managing cravings. Then we'll unearth the ugliness of "temptations": thoughts of doubt and misplaced love.

This episode is going to give you some practical workout and nutrition tips so you can have a blast this summer while still maintaining a certain level of focus on your health! With summer often comes “vacation mode”, which can quickly become "digress mode". Often, when reach the end of summer, we feel terribly unhealthy and wonder "what have I done to myself!" In this episode, we breakdown the clear differences between progress, maintenance, and digress, and then what it takes to be in each of these

This episode is the "kick in the pants" you probably needed to get your act together. Today, we're talking all about motivation. We often say, "I know what I need to do, I'm just not motivated enough". We think that having the right motivation is the key to accomplishing big things in life, especially with our fitness and nutrition. But should we really be relying on motivation to determine our actions? And why is our motivation really high at certain times of the year, but really low at other times?

Easy tips for how to stop eating like a toddler! Most moms struggle to eat well because necessity and convenience are the highest priorities. Life is too busy and overwhelming to devote any more mental energy to our eating habits! But unfortunately, we get a sense that we're messing it all up...that we should be eating better. Let's figure out how to make eating healthy foods more convenient for you as an overwhelmed mom so that you never need to feel ashamed about what you're putting in your mouth.

Why do some people make certain exercises look so effortless? What makes them so fit and able to move so well? Clearly, being "fit" is far more than just being really lean or ripped. There's something special about the way really fit people can operate their bodies. In this episode, you'll learn what that secret is and how you can tap into it yourself. Stop wasting your time and energy doing sub-par workouts. Learn exactly how your body was made to move, and then train it that way!

Oh, the bathroom scale. There are countless of us women that are weighing ourselves daily and have been for years. But sadly, it's not just for an objective source of data. In this episode, we're discussing the details of everything it's measuring and exploring other methods of assessment and measurement. But we're also going to dig deep into our hearts as women to reveal what this bathroom platform does to us, our body image, our identity, and our worthiness.

Are you a stressed out mom? Are you constantly overwhelmed? If so, I bet you try to "power through", refusing to let stress hold you back. But pretty soon you're not sleeping well, your willpower is tapped out, you're eating horribly, and you're turning into a terrible parent and spouse. And where is all this extra weight coming from?  If you desire to be strong, healthy, maintain a good body composition, and feel your absolute best, it's nearly impossible if you don't manage your stress well.

I'm chatting with Jocelyn Bohnet today, a women's health physical therapist that specializes in all things pelvic floor health: urinary and fecal incontinence, pain with intercourse, pelvic organ prolapse, tearing during delivery, running postpartum, and other pelvic issues. Stick in your headphones for this one...we get personal!

How do we find contentment and love in our postpartum bodies? "Postpartum" often makes us think of a body that’s broken...a body that feels weak, squishy, misshapen, and mangled. Megan Dahlman chats with you about our perpetual quest for the body we once had...a body before all the scars. Much of what we hear with "postpartum fitness" is aimed at erasing all of the evidence that pregnancy every happened. It's as if our bodies aren't valuable or lovely until we remove all the scars and signs of pregnancy