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As busy women, we often feel like there’s never enough time to focus on our health. Maybe you think workouts steal precious moments from your family or that healthy eating is a luxury you simply don’t have time for. But here’s the truth: caring for yourself isn’t selfish—it’s essential.
In this episode, we explore how shifting your mindset can help you embrace your health journey without guilt, prioritize your well-being for the right reasons, and live abundantly in your purpose.
What You’ll Learn in This EpisodeReframing Self-Care as Essential Soul Care
Self-care isn’t just bubble baths and massages; it’s about aligning your heart and body with God’s purpose.Learn how prioritizing your health helps you show up stronger for the people and responsibilities you care about most.Why Prioritizing Your Health is a Gift, Not Selfish
Your body is a temple of the Holy Spirit (1 Corinthians 6:19-20). Taking care of it honors God and equips you for the work He has called you to.Hear how small, intentional health habits can create more energy and joy in your life.How to Shift from a Scarcity to an Abundance Mindset
Stop seeing health as something that “takes away” from your family or work. Instead, see it as something that gives you more—more energy, focus, and joy.Practical tips to embrace health as a gift, even in a busy season of life. Key Highlights Why Guilt Isn’t From God: Feeling guilty for working out or prepping a healthy meal is not from the Lord. Instead of shame, embrace gratitude for the body He’s given you.Small Steps Lead to Big Changes: Taking care of your body doesn’t require hours at the gym or massive lifestyle overhauls. It starts with small, intentional habits like drinking more water or taking a 5-minute walk.Your Health is a Form of Worship: Fitness isn’t just about looking good; it’s about honoring God with your body so you can fulfill the purpose He’s given you. Encouragement for the Busy WomanYou’re not alone in feeling overwhelmed or like there’s no time to prioritize yourself. But the truth is, when you care for your health, you’re not taking away from your family—you’re investing in them by showing up as the best version of yourself.
You deserve to feel strong, energized, and present. And with God’s help, small, consistent choices can make a lasting impact on your health and your life.
Take the Next Step: Join the Jumpstart Your Health WorkshopReady to let go of guilt, overwhelm, and confusion about your health? Join my free Jumpstart Your Health Workshop for busy Christian moms. In this 45-minute faith-led session, you’ll learn how to:
Create simple, sustainable health habits that fit into your busy life.Align your health goals with God’s purpose for your life.Take actionable steps to feel energized, confident, and equipped for your calling.You don’t need hours at the gym or a complicated meal plan to feel your best. This workshop is about small, intentional steps that work for you and your lifestyle.
👉 Sign up now through the link HERE and start prioritizing your health today.
Closing PrayerAs always, we end with a prayer to invite God into our health and fitness journey. In this episode, we pray for strength, wisdom, and the courage to prioritize our health without guilt, trusting that the Lord will guide us every step of the way.
Take the first step toward a healthier, more energized life by signing up for the Jumpstart Your Health Workshop today. You’ve got this, and I’m here to help you every step of the way!
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>>>Join the Jumpstart Your Health Workshop: https://www.shaeladaugherty.com/jumpstartyourhealth25
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Have you ever felt like you’re giving everything to everyone else and there’s nothing left for you? Maybe you’re running on fumes, juggling work, family, and endless responsibilities, but your health feels like it’s slipping through the cracks. In today’s episode, we’re diving into the life-changing truth: your health is the foundation for everything. It’s not just about looking good or checking another box—it’s about creating the energy, focus, and joy you need to thrive in your family, your business, and your faith journey.
If you’re tired of feeling exhausted, stuck, or like your health goals are impossible to reach, you’re in the right place. We’re breaking down why your health is the ceiling for your life and how small, consistent habits can help you raise that ceiling and unlock your God-given potential.
What You’ll Learn in This Episode:1. Why Your Health is the Foundation for Your Life
Discover how your energy, focus, and emotional resilience impact your ability to thrive as a mom, business owner, and follower of Christ.Learn how neglecting your health doesn’t just affect you—it creates limits in your ability to serve your family, excel in your work, and enjoy everyday moments.2. The Importance of Small, Sustainable Habits
Forget the idea that you need hours at the gym or a strict diet plan to feel good.Explore simple, realistic habits like prioritizing hydration, getting enough sleep, and adding movement to your day. These small steps can create big results over time.3. How Fitness is a Form of Worship
Stop viewing exercise as a chore or something to dread. Instead, see it as an act of gratitude and worship for the gift of your body.Hear practical ways to invite God into your workouts, whether it’s through prayer, worship music, or meditating on scripture during your movement.4. Practical Steps to Start Feeling Better Today
Learn actionable steps to care for your body in ways that fit your busy schedule, like:Drinking enough water to stay hydrated.Prioritizing protein at meals for energy and strength.Taking short, intentional movement breaks throughout your day.Building a bedtime routine that helps you wake up feeling rested and refreshed.Key Takeaways:Your Health Sets the Ceiling: When you feel physically, mentally, and emotionally drained, everything feels harder—whether it’s being patient with your kids, showing up at work, or finding joy in small moments. Prioritizing your health creates a stronger foundation for every part of your life.Small Steps Lead to Big Change: You don’t have to overhaul your life to see progress. Small, consistent habits, like drinking more water or getting a 10-minute walk, can lead to long-term transformation.Movement is Worship: Your body is a temple (1 Corinthians 6:19-20), and taking care of it is a way to honor God. Movement isn’t just about fitness—it’s about gratitude and showing up fully for the life He has planned for you.Why Your Health Matters as a Busy Mom and Christian Woman:It’s easy to put your health on the back burner when life feels chaotic. But taking care of your body isn’t selfish—it’s essential. When you prioritize your wellness, you’re better equipped to:
Be present and patient with your family.Tackle your work and responsibilities with energy and focus.Enjoy the abundant life God has called you to.Your health isn’t just about you—it’s about creating a life where you can thrive spiritually, physically, emotionally, and mentally.
Take Action Today:Join the Free Jumpstart Your Health Workshop!
If you’re ready to stop feeling stuck and start taking control of your health, don’t miss this free workshop. Together, we’ll create a simple, sustainable plan that fits your busy life and helps you feel more energized, joyful, and confident.This workshop will guide you through:
Step-by-step strategies to build habits that stick.A personalized approach to health that works in the middle of your busy schedule.The encouragement and clarity you need to take the first step.Imagine what your life could look like if you had the energy to tackle your to-do list, the focus to thrive in your business, and the joy to truly enjoy your family. The workshop is completely free, and it’s designed to meet you where you are.
Who This Episode is For:Christian moms who want to create a sustainable health routine that honors God and fits into their busy lives.Women who feel tired, stuck, or overwhelmed with balancing family, work, and personal health.Anyone looking for faith-centered encouragement to prioritize their wellness and live a life of abundance. -
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If you’ve ever felt like you’re constantly starting and stopping in your health and fitness journey, you’re not alone. The good news? Long-term success doesn’t come from drastic overhauls or perfect execution. It’s built on simple, consistent habits that fit into your life, no matter how busy it gets.
In this episode, we’re breaking down 4 mini health habits that are easy to implement and designed to help you stay consistent and motivated long-term. These aren’t quick fixes—they’re foundational steps that work for real life, even in the chaos of motherhood, work, and everything in between.
What You’ll Learn:Walking 10,000 Steps a Day: Why daily movement is a game-changer and how to make it realistic in your packed schedule.Hydration Habits That Stick: Discover the power of drinking half your body weight in ounces of water and tips to make it second nature.The Power of Protein: Learn how eating 100+ grams of protein daily fuels your body, curbs cravings, and supports strength.Progressive Overload Workouts: The key to building muscle and transforming your body with small, manageable steps.These habits aren’t about adding more to your to-do list—they’re about creating rhythms that support your energy, confidence, and health.
Why It Matters:When life feels overwhelming, it’s tempting to think you have to press pause on your health. But by focusing on small, meaningful habits, you can create consistency without the stress or guilt of perfection. These habits meet you where you are, helping you build momentum one step at a time.
Highlights:Movement doesn’t have to mean long workouts. Walking is an easy, powerful way to boost your energy and overall health.Hydration impacts everything from your mood to your metabolism. Simplify it with small, daily goals.Protein isn’t just for bodybuilders—it’s a must-have for busy moms who want to feel strong and satisfied.Strength training isn’t about lifting heavy right away. It’s about starting small and building up to see lasting results.Ready to Take Action?Making small changes today can lead to big results tomorrow. If you’re ready to build habits that stick, here’s where to start:
👉 Join my upcoming workshop: The Jumpstart Your Health Workshop will give you step-by-step guidance to build sustainable habits that fit your life and help you reach your goals.
Key Takeaways:Small steps lead to big results. Whether it’s walking a little more, drinking more water, or trying a short strength workout, progress happens when you focus on consistency, not perfection. These 4 habits are the foundation for a health journey you can actually stick to.
Listen now, and let’s simplify your health journey together.
Podcast episode mentioned:
4 High Protein Ideas to Make Meal Planning Easy
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Are you tired of starting over on your health journey every Monday? Feeling stuck, overwhelmed, or like you just can’t find the time to focus on yourself? This episode is here to help! We're diving deep into practical strategies to create health and fitness habits that actually stick—without adding more to your already full plate.
What You’ll Learn in Today’s Episode:
Why Habits Are the Foundation of Your Health and Fitness Journey
Discover how small, daily habits build up over time and why they’re the key to lasting change. We’ll explore how habits like meal prepping or taking short walks can transform your fitness journey one step at a time.How Habit Pairing Makes Change Feel Effortless
Learn how to pair new habits with things you’re already doing—like praying while brushing your teeth or doing squats while your coffee brews. This simple trick makes adding new routines feel seamless.The Power of Habit Stacking to Create Healthy Rhythms
Build momentum by stacking habits together, creating a flow that works for your busy life. For example, drink water before your shower, stretch afterward, and jot down one thing you’re grateful for before leaving the bathroom.How Identity-Based Habits Support Long-Term Goals
Align your daily actions with the person you want to become. If you want to be a strong, energetic mom who leads by example, we’ll show you how to start acting like her today.Who This Episode Is For:
Busy moms juggling work, family, and self-careWomen who want a sustainable health routine that fits their faith and lifestyleAnyone looking for simple, actionable strategies to stop the cycle of starting overKey Quotes from the Episode:
"Habits are the building blocks of your health and fitness journey. They’re small, but when stacked together, they create a life of lasting change.""Consistency always outweighs intensity. Start small and let your habits grow from there.""Partnering with God in your health journey means honoring your body, the temple He gave you, through small, daily actions."Take Action Today:
If you’re ready to stop spinning your wheels and start building habits that work for your busy life, this episode is packed with actionable tips to get you started. Plus, don’t forget to join my Jumpstart Your Health Workshop—a faith-led workshop designed to help you create rhythms that stick, align with your values, and bring joy to your journey. Spots are limited, so register now [insert link].Let’s Stay Connected:
Follow me on Instagram @sdfitwellJoin the Simple Fitness Habits CommunityDon’t forget to share this episode with a fellow mom who needs a little encouragement in her health and fitness journey. Every small step matters—let’s take them together!
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OR ready to just dive in to a program that will help you get toned? Get your first 7 days FREE at The Stronger Collective: https://thestrongerco.com/
Have you been trying to “get toned” but feel like you’re spinning your wheels? In this episode, we dive into what being toned actually means, why weight training is the secret to lasting progress, and how you can achieve your fitness goals as a busy Christian mom—without feeling overwhelmed.
Key Topics Covered:
What Does “Toned” Really Mean?
Spoiler alert: it’s not just about losing weight! Learn why building lean muscle and reducing body fat are the true keys to achieving a toned look.Beyond the Mirror: Tracking Progress the Right Way
Progress isn’t always visible right away. We’ll talk about how to measure your fitness journey with tools like non-scale victories, tracking strength gains, and even noticing how your energy and confidence improve.Why Weight Training is a Game-Changer
Ditch the myth that lifting weights will make you bulky! Discover why weight training builds lean muscle, boosts your metabolism, and helps you create a sustainable, strong body.What You’ll Learn in This Episode:
The real definition of “toned” and why cardio alone won’t get you there.How to shift your focus from chasing weight loss to building strength.Practical ways to start weight training—even if you’re new to it!Why tracking non-scale wins matters more than the number on the scale.How honoring your body with strength can help you better serve your family and the Lord.Featured Takeaways:
“Your body is a temple of the Holy Spirit. Strengthening it through weight training is an act of worship and stewardship.”“Building lean muscle isn’t just about how you look—it’s about what your body can do for you and those you love.”“Progress isn’t always about the mirror; it’s about feeling strong, confident, and capable.”Ready to take the guesswork out of your fitness journey? Download my free guide, 5 Health & Fitness Must-Haves for Busy Working Moms. It’s packed with tools to simplify your routine, build confidence, and help you feel strong—no matter how hectic life gets. [Insert Link]
Stay tuned for details about my upcoming workshop and course, Your Simple Health Blueprint, where you’ll learn how to create a sustainable health rhythm that works with your life and faith.
Resources Mentioned in This Episode:
5 Health & Fitness Must-Haves for Busy Working MomsJoin the Stronger Collective for guided workouts, spiritual encouragement, and a supportive community! -
Download the 5 Health & Fitness Must Haves for Working Moms: https://www.shaeladaugherty.com/workingmom
Join our Free Fit Community here
Feeling like fitness is just another box to check in your already overwhelming schedule? In this episode, we’re flipping the script on workouts! Discover five powerful reasons to make movement a life-giving, purpose-filled part of your day. These reasons go far beyond aesthetics or obligation—they’re about honoring your faith, serving your family, and finding joy in your journey. Whether you’re a seasoned fitness enthusiast or just trying to find the motivation to move, these five truths will inspire you to rethink why you work out and help you build a sustainable rhythm that fits your life.
What You’ll Learn in This Episode:Workout for the Lord
How 1 Corinthians 6:19-20 reframes fitness as an act of worship.Practical tips like starting with prayer, listening to worship music, and focusing on gratitude for your body’s abilities.Workout for Yourself
Why taking care of your body isn’t selfish but essential for showing up fully in every area of your life.Simple, no-pressure ways to start small and celebrate your wins.Workout for Your Family
How your health influences your ability to model healthy habits for your kids.Fun ways to include your family in your fitness routine (like dance parties or walks after nap time!).Workout for Your Mental Health
The science behind how movement reduces stress and boosts your mood.Tips for making workouts feel restorative and refreshing, even when life feels chaotic.Workout for Fun (and to Feel Sexy!)
Let’s get real about finding joy and confidence in movement.Ideas for making fitness fun, like new workout gear, playful challenges, and exercises that make you feel amazing in your own skin. Key Takeaways: Your workouts can be so much more than just a chore. They’re a way to honor God, take care of yourself, serve your family, and nurture your mental health.Fitness is a journey, not a race. Start small, focus on progress over perfection, and celebrate every win—big or small. Encouragement for Busy Moms:Your health doesn’t have to feel complicated. You can make it simple, joyful, and meaningful by focusing on these five reasons to work out. Remember, every step you take—no matter how small—is a step toward feeling stronger and more confident.
Take Action:
Want to simplify your health and fitness journey even more? Download my 5 Health and Fitness Must-Haves for Busy Working Moms—a free guide packed with tools and tips to help you feel strong, capable, and confident in your busy season. It’s time to stop overcomplicating and start making progress that lasts.
Ready for More?
Click here to download your free guide!This episode is just the start. Get excited about my upcoming workshop and course, Your Simple Health Blueprint, where we’ll create sustainable health rhythms that honor your faith and fit your busy life. Stay tuned for more details!
Share the Love:If this episode inspired you, share it with a friend! Let’s encourage each other to approach fitness with faith, purpose, and joy.
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📌 Links & Resources:
Download My Free Guide: 5 Health & Fitness Must-Haves for Busy Working Moms. Simplify your workouts and nutrition with practical strategies that work even in the busiest seasons. Get your free guide here.Join the Simple Fitness Habits Community: A Christ-centered space to connect, find encouragement, and access free resources. Click here to join.Feeling overwhelmed by health and fitness culture? You're not alone. This episode dives into 7 truths about wellness that reveal why traditional fitness programs and diet culture often fall short—and what to do instead.
Discover how to build sustainable habits that honor your body, your season of life, and God’s purpose for you. With practical steps and faith-centered encouragement, you’ll leave equipped to navigate your health journey with clarity and confidence.
Key Topics Discussed:
Big Fitness and the Pause Button Mentality: Learn how traditional programs fail to teach you how to sustain habits during life’s messy seasons.Why Quick Fixes Lead to Rebound Weight Gain: Understand the dangers of rapid weight loss and how slow, sustainable progress is healthier and more effective.The Myth of “30 Pounds in 3 Months”: Why this common goal isn’t realistic or healthy—and how to reframe your mindset toward smart, gradual weight loss.Embracing Your Unique Body: God made us all different. Stop comparing your journey to others and focus on what your body can do today.Gratitude Over Aesthetics: Treat your body as a gift, created with intention and purpose, and shift your focus from appearance to function.Mastering the Basics: The simple, proven habits—like strength training, protein intake, and hydration—that lead to lifelong health.Consistency Beats Variety: Why sticking to a plan, even when it’s not exciting, delivers results you’ll love.Takeaway Quote:
"Wellness isn’t about quick fixes or fancy products—it’s about small, consistent habits that honor your body and God’s purpose for your life."
Take Action Today:
Are you ready to break free from diet culture and build a health journey that works for your busy life? Download my free guide, 5 Health & Fitness Must-Haves for Busy Working Moms.
This guide is packed with simple strategies to help you feel confident and strong, even when life feels overwhelming. Grab it here and take the first step toward sustainable, God-honoring health today!
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📌 Links & Resources:
Download My Free Guide: 5 Health & Fitness Must-Haves for Busy Working Moms. Simplify your workouts, meals, and progress with this essential resource. Download here: https://www.shaeladaugherty.com/workingmomJoin the Simple Fitness Habits Community: Find encouragement, free workouts, and faith-based tools to support your health journey. Click here to join.Or head straight into The Stronger Collective for results-driven workouts no matter what season of life you are in, JOIN HEREHave you ever felt frustrated because your old health routines just aren’t working anymore? You’re not alone. In this episode, we uncover the reasons why your body, life, and mindset may have outgrown those methods—and how to adapt your approach to see real progress again.
Through faith-centered encouragement and practical strategies, you’ll learn how to embrace your current season of life and create a health journey that works with your body instead of against it.
Key Topics Discussed:
Your Body Changes Over Time: Hormones, metabolism, and life stages require you to adapt your methods to support your body’s current needs.The Decline of Lean Muscle Mass After 30: Why strength training and protein intake are non-negotiables for maintaining a healthy metabolism.Your Life Has Changed: Simplifying routines to match your current season—whether you’re juggling kids, work, or unexpected challenges.Shifting Your Mindset from the Past: Letting go of the “I used to be…” mentality and focusing on what’s possible today.Letting Go of the Outcome: How surrendering the results to God and focusing on daily behaviors can transform your health journey.Takeaway Quote:
"Progress isn’t about perfection or clinging to old methods—it’s about adapting to where your body and life are today and honoring God in the process."
Take Action Today:
If what used to work isn’t working anymore, it’s time to try something new. My free guide, 5 Health & Fitness Must-Haves for Busy Working Moms, is the ultimate resource to help you simplify your health journey, even in the busiest seasons of life.
This guide is packed with tools to make fitness doable, meal choices simple, and consistency possible—so you can feel confident, strong, and energized again. Click here to grab it now and take the first step toward a healthier, happier you!
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📌 Links & Resources:
Download the Free Guide: 5 Health and Fitness Must-Haves for Working Moms. Simplify your health journey today! Download here.Stronger Collective App: Explore faith-driven fitness tools and resources to create sustainable health rhythms. Learn more here.Are you tired of starting over every time life gets messy? In this episode, Shaela Daugherty unpacks the dangers of the “pause button” mentality and how it holds women back from achieving long-term health goals. Learn how to create sustainable rhythms of health and fitness that honor God and fit into every season of life.
Through biblical wisdom and practical strategies, Shaela shares how shifting your mindset from striving to surrender can help you break free from the all-or-nothing cycle.
Key Topics Discussed:
The Problem with the Pause Button Mentality: How culture’s quick-fix solutions train us to start and stop, instead of building lasting habits.Why Balance Is a Myth: Replacing the pursuit of balance with rhythms that reflect the seasons of life.Rhythm Dials: A practical tool for adjusting your health goals during busy or slower seasons.Holy Health Habits: How spiritual disciplines like prayer and Bible reading can equip you with the skills needed for lasting health.Faith in Action: Why inviting God into your journey is the foundation for true transformation.Takeaway Quote:
"Small wins are still wins. When we honor God with even the little things in our health, we’re building a lifestyle that lasts."
Join the Conversation:
Take the first step today—download my 5 Health and Fitness Must-Haves for Working Moms and discover simple ways to thrive in your health and faith. Click here to download.
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📌 Links & Resources: Download 5 Health & Fitness Must Have's for Working Moms: Find super simple easy button tips in this free download: https://www.shaeladaugherty.com/workingmomStronger Collective App: Explore faith-driven fitness tools to create sustainable health rhythms. Learn more.
In this episode, Shaela Daugherty shares her personal journey of moving from striving to surrender in her health and fitness. Discover how letting go of perfection and inviting God into your health journey can lead to true transformation—both inside and out.
Through relatable stories and faith-filled advice, you’ll learn how to overcome the all-too-common yo-yo cycle, the dangers of pressing pause on your fitness goals, and how to embrace a mindset of consistency over perfection.
Key Topics Discussed: Shaela’s Journey to Surrender: From obsession with aesthetics to finding peace and joy in a faith-centered approach to health.Why Pressing Pause Sabotages Progress: The hidden dangers of the stop-start cycle and how it impacts long-term goals.The Fresh Start Effect: Why waiting for the “perfect time” keeps you stuck and what to do instead.Building Health in Your Current Reality: Practical advice for creating habits that fit into your messy, busy life.Faith and Fitness: How inviting God into your journey changes everything—from your body to your mindset. Takeaway Quote:"Hard things are worth doing because they lead to true transformation. When you invite God into your health journey, you move from striving to surrender—and that’s where lasting change happens."
Join the Conversation:Stop the cycle of striving and surrender your fitness journey to God. Join our free community for weekly workouts, encouragement, and practical tools to honor your health and faith together.
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📌 Links & Resources: Join the Free Christ-Centered Community: Get access to free workouts, expert advice, and support from like-minded women building sustainable health habits. Join here.Stronger Collective App: Tools and workouts to help you align your fitness with your faith. Learn more here. Episode Summary:
As the new year approaches, the buzz about resolutions and fresh starts is everywhere. But did you know that the “fresh start effect” could actually be holding you back from achieving lasting results in your health and fitness journey?
In this episode, Shaela uncovers why chasing perfection at the start of the year can set you up for failure—and what to do instead. Through inspiring stories, biblical truths, and practical tips, you’ll learn how to create sustainable habits in the midst of your busy, messy life.
Key Topics Discussed: The Fresh Start Effect: How it creates a pause button mentality and sabotages long-term progress.Client Success Story: Ashley’s transformation when she stopped waiting for the “perfect time” and embraced habits in her chaotic season.Why Perfectionism Fails: How focusing on progress over perfection leads to real, lasting change.Building Sustainable Habits:Start with one small action, even in the chaos.Anchor new habits to existing routines for consistency.Celebrate small wins to stay motivated.Biblical Perspective on Health: How God meets us in our imperfections and calls us to steward our health through simple, obedient steps. Takeaway Quote:"Consistency beats perfection every time. True transformation happens in the messy middle, not in the perfect moments."
Join the Conversation:Stop the all-or-nothing cycle and build a lifestyle that works for you. Join our free community today for workouts, encouragement, and accountability. Let’s honor the Lord with our health, together!
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📌 Links & Resources:
Join the Free Christ-Centered Community: Get access to free weekly workouts, encouragement, and a supportive space for your faith and fitness journey. Tap here to join.Stronger Collective App: Explore scripture-infused workouts to align your fitness and faith. Learn more here.Episode Summary:
Do you ever feel like your body and your spiritual life are in two separate worlds? In this heartfelt episode, Shaela dives into the deep connection between faith and fitness, showing how strengthening your body can draw you closer to God. Through personal stories, biblical truths, and practical steps, you’ll learn how to rebuild the walls of your physical and spiritual health, just like Nehemiah rebuilt Jerusalem’s walls.
By the end of this episode, you’ll see your body as more than a vessel—it’s a vital part of worship and a way to live out God’s purpose in your life.
Key Topics Discussed:
The Story of Nehemiah: How broken walls symbolize broken habits and the call to rebuild our health with God’s help.Shaela’s Personal Journey: Struggling with body image, fitness obsession, and finding freedom through faith.Biblical Perspective on Health: Viewing your body as an embodiment of worship, not just something to steward.Practical Tips to Align Faith and Fitness:Reflect on your “why” through prayer and scripture.Invite Jesus into every step of your journey.Celebrate small wins to stay motivated and consistent.Actionable Ways to Involve God in Your Fitness:Pray before workouts.Use worship music during exercise.Meditate on scripture while walking or journaling.Takeaway Quote:
"Progress is about obedience, not perfection."
Join the Conversation:
Rebuild your health and faith alongside other Christian women in our free community! Let’s strengthen our bodies and spirits together as an act of worship and purpose. Join here.
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👉 Ready to simplify your fitness journey? Join my FREE Facebook group, Simple Fitness Habits for Christian Women. It’s a supportive space for busy Christian women where you’ll find encouragement, free weekly workouts, and answers to all your health and fitness questions.
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Episode Summary:
Structure your workouts (3, 4, or 5 days per week) 🗓️Prioritize strength training for results 💪Avoid burnout by starting small and building momentum 🔄Add fun cardio and accessory days to mix things up 🎉
Does staying consistent with your workouts feel impossible as a busy mom or working woman? You’re not alone. In this episode, we break down how to build a workout routine that works for YOUR life—one that’s realistic, effective, and sustainable. Learn how to:Consistency isn’t about perfection—it’s about showing up and crafting a plan that fits your goals, values, and lifestyle.
Key Takeaways:
✅ 1. How Often Should You Work Out?
3 Days a Week: Focus on full-body strength workouts to maximize results.4 Days a Week: Use an upper/lower body split (2 days upper, 2 days lower).5 Days a Week: Try a muscle group split (e.g., chest/triceps, back/biceps, legs).
➡️ Tip: Start small with 10-minute workouts and build up to 30 minutes as you go.✅ 2. Prioritize Strength Training Over Everything
Strength training builds lean muscle, boosts metabolism, and improves long-term health.Focus on compound exercises like squats, deadlifts, push-ups, and rows.Use progressive overload: Gradually increase weights or reps each week.✅ 3. Design a Routine You’ll Stick To
Your plan should fit your lifestyle and be realistic.Start with small, consistent actions—they beat big, inconsistent efforts every time.Commit to 3-4 workouts per week and adjust as you gain momentum.Bonus Tip: Add Cardio & Accessory Days
Cardio Day: Try HIIT, running, or spin for variety and calorie burn.Accessory Day: Target weaker muscles, improve flexibility, or focus on core strength.
➡️ These are bonuses, not requirements—strength training comes first!Why This Matters:
There’s no “perfect” workout routine, but there’s one that works for YOU. Prioritizing your health—even in small ways—builds energy, confidence, and a strong foundation for the life God has called you to live.Ready to Take the Next Step?
Join my FREE Facebook group, Simple Fitness Habits for Christian Women, where you’ll find resources, encouragement, and a community of women pursuing health and fitness—together. Click the link below to join now! -
Join Simple Fitness Habits for Christian Women Facebook Group
Ready for More? Join The Stronger Collective today: https://thestrongerco.com/
Before we dive into today's episode, I invite you to join my free Facebook group, Simple Fitness Habits for Christian Women. It’s a safe, supportive community where busy women just like you can:
Get faith-based encouragement for your health journey.Access free workouts every Wednesday.Connect with other women pursuing a healthier lifestyle while keeping Christ at the center.
I’m in the group daily, ready to answer your questions and cheer you on. Click the link in the show notes to join today—it’s completely free!OverviewConsistency can feel challenging when life is busy, but it’s also the key to long-term success in your health and fitness journey. In today’s episode, I share practical strategies to help you stay on track, keep Christ at the center of your goals, and celebrate every small step forward.
Key Takeaways:1. Know Your Why
Your “why” becomes your anchor on tough days and gives purpose beyond physical results.
Reflect on why your health and fitness journey matters to you.Is it to honor God, have energy for your family, or feel confident in your body?Pray for clarity and write your "why" down as a daily reminder.2. Start Small and Be Okay With It
Small, manageable habits lead to sustainable results.
Focus on one small habit this week, like drinking more water, walking after meals, or adding more protein to your diet.Avoid burnout by prioritizing small wins over perfection.3. Celebrate Small Wins
Recognize every step forward to keep yourself motivated.
Shift your mindset: Instead of saying, “All I did was drink water today,” say, “I drank all the water I needed—go me!”Gratitude builds momentum. At the end of the day, reflect on one thing you did well for your health and thank God for the ability to care for your body.Encouragement for Your JourneyRemember, consistency isn’t about never missing a step—it’s about always coming back. Each time you show up for your health and fitness journey, you’re building discipline and honoring the incredible body God has given you.
Call to Action: Join the Simple Fitness Habits Facebook GroupTake the next step in your health journey by joining my free Facebook group. You’ll find:
Faith-based encouragement to keep going.Free weekly workouts tailored for busy women.A supportive community of women pursuing health in body and spirit.
Click the link in the show notes to join today—we’re stronger together!Let’s Stay Consistent Together
You don’t have to do this alone. Whether you’re focusing on your why, starting with small steps, or celebrating wins, I’m here to guide and support you. Let’s grow stronger in body, mind, and faith—one step at a time. -
Join the Simple Fitness Habits for Christian Women Facebook group: Click here to join
Download the FREE 5 Health & Fitness Must Haves for Working Moms
The Secret to Supplements Podcast Episode with Lacy Lain
Are you wondering which supplements can truly support your health and fitness journey? In this episode, I share my top six supplement recommendations that are safe, effective, and designed to fill nutritional gaps. These are perfect for busy Christian women who want to feel energized, strong, and healthy while keeping Christ at the center of their wellness journey.
👉 Join my free Facebook group, Simple Fitness Habits for Christian Women, for faith-based encouragement, practical tips, and weekly workouts. It’s a safe space to ask questions and grow stronger in body, mind, and spirit! Click here to join now.
What You’ll Learn in This Episode:Vitamin D: Why it’s essential for immune health, energy, and bone strength—and how to know if you’re deficient.Juice Plus Fruit & Veggie Capsules: A whole-food-based supplement to help you bridge the gap in your micronutrient intake.Omega Fatty Acids: Support heart health, brain function, and reduce inflammation with plant-based options.Protein Powder: A quick, efficient way to meet daily protein goals for muscle maintenance and energy.Creatine: Enhance muscle strength, endurance, and recovery with this research-backed supplement.Electrolytes: Stay hydrated and energized with high-quality electrolytes like LMNT.Key Highlights:Learn why these six supplements work seamlessly into your busy lifestyle.How to incorporate supplements into your daily and workout routines.Simple strategies to fuel your body, bridge nutritional gaps, and thrive in your fitness journey.A faith-filled approach to health and fitness that honors God.💡 Supplements aren’t about perfection—they’re tools to support your health and fill in gaps so you can live the life God is calling you to with energy, strength, and joy! -
🎉 Join Our Free Simple Fitness Habits for Christian Women Facebook Group!
CLICK HERE
If you are ready to take that step and partner together, book your personalized transformation plan today: www.shaeladaugherty.com/transform
Before we dive in, don’t miss out on joining my free Facebook group designed specifically for busy Christian women like you. This group is more than just another space online—it’s a supportive community where we prioritize our health while keeping Christ at the center.
Inside, you’ll find:
Encouragement from like-minded women on the same journey.Weekly free workouts you can do at home.Faith-based motivation to keep you consistent.This is your no-judgment zone, a place to ask questions, share wins, and feel supported. Click the link in the show notes to join us today!
Motivation is like a campfire—it starts strong but requires fuel to keep burning. In today’s episode, we’re diving into 4 ways to stay motivated in your health and fitness journey, even when life gets busy or the excitement wears off. From partnering with God to setting realistic goals, these strategies will help you build lasting habits that honor your faith and fit your season of life.
What You’ll Learn in This Episode1. Partner with God in Your Health Journey
Why it matters: God cares about every detail of your life, including your health. Involving Him brings peace, clarity, and purpose to your journey.Practical tips: Start each day with a prayer or journal entry, inviting God to guide your health and fitness efforts. Reflect on Bible verses, such as James 1:5, and ask for wisdom and strength when motivation fades.Example: Listen to worship music during your workouts or use the time as a moment of prayer.2. Set Realistic Goals and Create a Flexible Plan
Why it matters: Unrealistic goals lead to burnout and frustration. Specific, realistic goals tailored to your current season of life are the foundation for success.Practical tips: Break your big goals into smaller, actionable steps using Rhythm Dials—a system to adjust your intensity based on your circumstances.Example: If your goal is to work out 3-4 times a week, have a backup plan (e.g., walking or stretching) for busy or sick days.Pro Tip: Think short-term to stay motivated. Focus on what you can realistically accomplish in the next few weeks instead of overwhelming yourself with long-term goals.3. Nourish Properly and Move with Intention
Why it matters: Proper nutrition and progressive workouts are essential for building strength, energy, and confidence.Practical tips:Fuel your body: Include high-protein foods at every meal to keep your energy steady.Train smart: Focus on progressive overload in your strength workouts 3 times a week.Encouragement: You don’t have to complicate it. Simple, intentional habits like eating lean protein and committing to short, effective workouts are enough to see results.4. Own the Journey
Why it matters: Taking ownership of your progress helps you celebrate small wins and build momentum, even on tough days.Practical tips:Reflect regularly on your progress.Adjust your goals as needed.Celebrate the little things, like hitting a water or protein target or showing up for a 10-minute workout.Faith Connection: Gratitude for small victories shifts your mindset from discouragement to joy, helping you stay consistent.Encouragement for the JourneyMotivation may feel fleeting, but when you align your health journey with your faith, it becomes a foundation for growth—not just physically, but spiritually. By partnering with God, setting realistic goals, nourishing your body, and celebrating small wins, you’ll find yourself consistently moving forward.
Join Our Free Facebook Group!Don’t forget to join our free Facebook group for Christian women! This is your safe space to grow stronger in body, mind, and spirit while keeping Christ at the center
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Join the 12 Days of Fitmas today: https://thestrongerco.com/
Join my FREE Christian Fitness Facebook Group
In this episode, we explore how scripture can reshape your mindset about health and fitness, turning your wellness journey into an act of worship. From practical tips to spiritual encouragement, discover how aligning your health goals with God’s truth can help you stay consistent and overcome overwhelm.
What You'll Learn in This Episode:The Connection Between Faith and Fitness: How aligning your health habits with God’s truth leads to lasting change.Key Bible Verses for Wellness: Three transformative scriptures to guide your mindset and strengthen your motivation.Practical Steps for Busy Seasons: Simple habits to stay consistent and rooted in Christ during the holidays.Key Takeaways:1. Proverbs 16:3 – Commit Your Goals to God
"Commit your work to the Lord, and your plans will be established."
Why It Matters: Trusting God with your health goals helps you avoid burnout and find peace in the process.Action Step: Pray over your fitness journey, ask for guidance, and dedicate your goals to Him.2. Galatians 6:9 – Stay Consistent and Don’t Give Up
"Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up."
Why It Matters: Results don’t come overnight, but persistence aligned with faith leads to transformation.Action Step: Focus on small, sustainable habits like daily walking or prepping one healthy meal a day.3. 1 Corinthians 6:19-20 – Honor God with Your Body
"Your body is a temple of the Holy Spirit... Honor God with your body."
Why It Matters: Viewing your body as a vessel for God’s work reframes health as worship, not punishment.Action Step: Practice gratitude for your body, fuel it with nourishing food, and incorporate rest as worship.Why Faith Matters in Your Health JourneyYour body is a gift from God, designed to support His plans for your life. By shifting your mindset to align health goals with faith, you’ll experience transformation that goes beyond physical results. This episode encourages you to view healthy habits as an opportunity to honor God and grow spiritually.
The 12 Days of Fitness Challenge: Move Your Body, Grow Your FaithLooking for a way to stay active and keep Christ at the center of your holiday season? The 12 Days of Fitness Challenge in the Stronger Collective App is the perfect place to start.
Here’s What You’ll Get:
Daily Workouts: Fun, progressive exercises inspired by the 12 Days of Christmas song.Scripture-Focused Reflections: Each workout includes verses to deepen your faith.Flexible Schedule: Complete the challenge anytime during December.Free to Join: Just create an account in the app and start moving.Why It’s Different:
Ready for More? Join the 12-Week Transformation Program
This isn’t just another workout challenge. It’s a way to celebrate the true meaning of Christmas while building habits that strengthen your body and faith.If you’re ready to take your health journey deeper, Shaela’s 12-Week Transformation Package offers personalized coaching to help you:
Build sustainable health rhythms that honor your faith.Create a lifestyle aligned with God’s purpose for you.Transform not just your body, but your mindset and spirit. -
Join the FREE 12 Days of Fitmas: https://thestrongerco.com/
Join my FREE Simple Fitness Habits Community
In today’s episode, we’re diving into four simple, practical ways to hit your daily protein goals—without overthinking or overworking. Whether you’re juggling work, family, or holiday chaos, these tips are designed for busy women who want to fuel their bodies, build strength, and feel energized.
And don’t forget, the 12 Days of Fitness Challenge is live in The Stronger Collective App! This free challenge includes quick, progressive workouts and daily scripture to keep your faith and fitness on track during the holidays.
What You’ll Learn in This Episode:Why protein matters: The benefits of eating 120 grams of protein daily for muscle building, satiety, and energy.Practical protein hacks: Easy, realistic tips for incorporating high-protein meals and snacks into your day.Reframing your mindset: How adding more good (like protein) can transform your health without restrictive dieting.Why high-protein eating pairs perfectly with strength training: Boost results from challenges like the 12 Days of Fitness with proper nutrition.Key Takeaways:Double Your Protein at Dinner
Cook extra protein for meals you’re already making.Example: Add 2 lbs. of ground turkey to chili or tacos instead of 1 lb. for 30–40 grams of protein per serving.Upgrade Your Breakfast with Egg Whites
Combine whole eggs and egg whites for a protein-packed breakfast.Example: Scramble 2 eggs with ½–¾ cup egg whites for over 20 grams of protein.Incorporate Protein Powder or Collagen
Add protein powder to smoothies, oatmeal, or Greek yogurt for quick, versatile snacks or meals.Example: Mix protein powder into high-protein Greek yogurt to create a 30-gram protein snack.Snack Smart with High-Protein Options
Stock up on ready-to-eat protein snacks like Greek yogurt, cottage cheese, or pre-cooked chicken strips.Keep diced chicken in the freezer for quick, high-protein meal prep.Why High-Protein Eating Works:Improved Satiety: Protein helps you feel fuller for longer, reducing cravings.Muscle Support: Protein is crucial for muscle repair and growth, especially when paired with strength training.Simplified Nutrition: By focusing on adding protein, you naturally crowd out less nutritious options without feeling deprived.Join the 12 Days of Fitness Challenge!Looking for a fun, faith-filled way to stay active this holiday season? Join our 12 Days of Fitness Challenge in The Stronger Collective App—completely free!
Quick, daily workouts that build progressively over 12 days.Scripture reflections to center your heart on the true meaning of Christmas.Accessible to all fitness levels.Sign up now by downloading the app and creating your free account. Don’t forget to turn on notifications to get daily reminders and stay consistent!
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Join the Joy Filled Eater LIVE right here: click here
Listen to the Joy Filled Eater Podcast
In this special episode, we’re diving into the powerful topic of finding freedom in your health and fitness journey. If you’ve ever struggled with guilt, shame, or obsession over food and fitness, this episode is for you. Featuring insights from Brittany Braswell, registered dietitian and host of The Joy-Filled Eater Podcast, we explore how to shift from restrictive behaviors to joyful, Christ-centered freedom in your health journey.
What You’ll Learn in This Episode
Brittany’s RISE Framework for Food Freedom: A four-step approach to overcoming unhealthy behaviors and fostering a sustainable, faith-centered relationship with food and fitness.R: Recognize your core and limiting beliefs about food and body image.I: Identity: Understand how body image impacts your view of self and God.S: Strengthen: Build sustainable habits and gain nutrition knowledge.E: Empower: Cultivate body wisdom and joy-filled intentional movement.How to Break the Cycle of Guilt and Shame: Learn why binge-and-restrict patterns don’t work and how to create lasting freedom.Faith Meets Fitness: Discover why Christ-centered freedom is the key to overcoming food obsession and embracing your God-given identity.Episode Highlights
The Impact of Disordered Eating
Brittany shares relatable stories about unhealthy patterns, like overcompensating for holiday meals or obsessing over calories.Hear about Shaela’s personal journey with disordered eating and how it shaped her perspective on food and faith.Recognize Your Root Beliefs
Why your behaviors stem from deeper beliefs about yourself, food, and God.The importance of addressing the “why” behind bingeing, restricting, or overexercising.Shift Your Identity
How seeing yourself as a daughter of the Most High King reframes your relationship with food and fitness.Overcoming struggles with body image by focusing on God’s unchanging love.Strengthen Sustainable Habits
Why goal-setting without a plan leads to frustration and relapse.Evidence-based nutrition tips to make lasting changes without guilt.Empowerment Through Rest and Joy
Learn the freedom of giving your body the rest it needs while still making intentional, joy-filled movement a priority.How to rebuild trust in your body’s wisdom for balance and health.Takeaways for Your Health Journey
Meals Are Part of the Journey: Like a road trip, holiday meals are about the experience, not something to “undo.”Freedom in Christ: Your worth and identity are found in Christ, not the scale or your goals.Practical Steps for Change: Apply Brittany’s RISE framework to break free from guilt, shame, and food fixation.Ready to Embrace Food Freedom?
Learn how to invite Christ into your health journey and experience lasting transformation. Whether it’s through the Joy-Filled Eater Course or practical applications from today’s episode, you can walk in the freedom God designed for you.
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Join the 12 Days of Fitmas with The Stronger Collective Today: https://thestrongerco.com/
Are you ready to understand why strong glutes are essential for your overall health and fitness? In today’s episode, we’ll explore the powerhouse role of your glutes, how they impact your posture, balance, and even your pelvic floor health, and actionable steps to strengthen them. Discover why focusing on glute strength is more than just aesthetics—it’s about improving your functional fitness and preventing injuries.Plus, don’t miss out on the Stronger Collective’s 12 Days of Fitness starting December 1st! It’s a fun and free way to keep moving through the holidays with daily exercises, inspirational scriptures, and guidance from six amazing trainers.
What You’ll Learn in This Episode:Why Glute Strength Matters
The glutes are your body’s largest and most powerful muscle group.Strong glutes enhance posture, reduce back and knee pain, and improve overall stability.Weak or underactive glutes can lead to poor movement patterns and injuries.How to Train Your Glutes Effectively
Progressive overload: Gradually increase weights or reps to build strength.Compound movements: Focus on exercises like hip thrusts, squats, and deadlifts for maximum glute activation.Targeted isolation exercises: Incorporate moves like glute bridges, leg abductions, and step-ups.Practical Tips for Glute Activation
Ensure proper form during exercises to activate glutes, not overcompensating with quads or lower back.Combine strength training with mobility exercises for optimal muscle engagement.Faith and Fitness Connection
Your body is a temple created by God—caring for it honors Him and enhances your ability to serve others.Strengthening your glutes contributes to overall health, helping you live fully in the purpose God has for you.Why the Stronger Collective’s 12 Days of Fitness is a Must-TryDaily Workouts: Fun, progressive exercises build up each day.Faith Integration: Inspirational scriptures refocus your heart on the true meaning of the Christmas season.Community Support: All six Stronger Collective trainers participate, creating a fun and motivational environment.Completely Free: Download the app, create an account, and join without any cost.Practical Takeaways:Focus on Strength Training for Glutes:
Incorporate 3-4 strength-training workouts weekly.Prioritize progressive overload with heavier weights over time.Optimize Your Form:
Ensure proper muscle activation during compound movements.Use mobility exercises like foam rolling to improve glute engagement.Join the Stronger Collective:
Access expert-led programs with built-in glute workouts.Get guidance on when and how to increase weights for progressive overload.Episode Highlights:
Why your glutes are the foundation of total body strength and stability.The science behind glute growth and how to make every workout count.How strong glutes benefit your posture, prevent injuries, and boost overall confidence.A sneak peek at the 12 Days of Fitness challenge and how it can jumpstart your holiday fitness routine. - もっと表示する
