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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. -
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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! -
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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 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. -
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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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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. -
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In this episode, I share three simple, proven strategies to help you stay toned and feel strong through the holiday season—without resorting to restrictive diets or over-the-top workout plans. Plus, I’m thrilled to announce my 12-Week Personalized Transformation Plan Flash Sale happening NOW through Sunday, November 24th!
Whether you’re ready to jumpstart your fitness journey or simply maintain your progress during the holidays, these tips and my personalized plan are designed to help you build sustainable habits and achieve real results—all while keeping faith at the center of it all.
What You’ll Learn in This Episode:
Why the busiest season of your life is the BEST time to build lasting health habits.A personal story about how I achieved my fittest self during the holiday season—without deprivation or stress.Three action-packed tips to get toned through the holidays:Progressive Overload Strength Training: 4 days a week, 30-minute sessions to build muscle and boost metabolism.Prioritize Protein: Learn why eating 120 grams of protein daily can make a big difference in your fitness journey.Daily Movement: Aim for 8–10,000 steps a day to stay active and reduce holiday stress.Why Listen to This Episode?
🎯 Feeling Stuck? Discover a step-by-step plan that works in any season of life, especially during the holidays.
🎯 Faith-Driven Fitness: Learn how to align your health goals with your walk with God for deeper, lasting transformation.
🎯 Flash Sale: Take advantage of the 12-Week Personalized Transformation Plan—faith-driven coaching designed to help you achieve your health and fitness goals with sustainable, personalized strategies.Exclusive Flash Sale Details
What’s Included:
One-on-one coaching call with me to set personalized goals.The Embody Freedom Framework to build habits around fitness, nutrition, and mindset.Bonus content, including personalized workout routines and tailored nutrition guidance.Sale Dates: November 21st–November 24th, 2024
Why Now? Don’t wait for January! Take care of YOU before the chaos of Black Friday shopping and holiday planning begins.
Head to the link in the show notes or DM me on Instagram with the word “FREEDOM” to learn more and grab your spot!
Let’s Stay Connected!
Make sure to subscribe to the podcast so you never miss an episode, and share this one with a friend who could use some fitness tips or encouragement this holiday season.Thank you for listening, Fit Fam! Let’s make this holiday season the healthiest and strongest one yet.
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In this episode of Simple Fitness Habits, we tackle a unique question: Can the Bible actually help with weight loss? This episode dives deep into how Christian women can connect their faith with their health and fitness journey. If you’ve ever felt stuck in frustration with your body, overwhelmed by diet culture, or unsure of how to align your health goals with your faith, this is for you.
Join me as we explore three transformative truths about what the Bible says about your body and how embracing them can lead to freedom, confidence, and even weight loss.
What You’ll Learn in This Episode:A Powerful Client Story: How one woman overcame the cycle of yo-yo dieting by connecting her faith with her fitness goals.Biblical Truths About Your Body:Genesis 2:7 and the concept of being an “embodied being.”1 Corinthians 6:19-20 and the role of your body as a temple.Colossians 3:23 and taking ownership of your health habits.The Three Keys to Aligning Faith and Fitness:Seeing Your Body as God’s Creation: Why viewing your body as fearfully and wonderfully made (Psalm 139:14) shifts your mindset from criticism to gratitude.Aligning Health Habits with Biblical Principles: How to build habits of nourishment, rest, and recovery that honor God and remove cultural pressures.Rooting Confidence in Christ: How to break free from the scale and embrace your true worth through your identity in Him.Practical Tips to Get Started: Gratitude practices, journaling prompts, and focusing on non-scale victories to build a healthier lifestyle grounded in your faith.Episode Highlights:A Breakthrough Transformation: A client’s journey from guilt and exhaustion to freedom and confidence by making faith the foundation of her fitness journey.Embodied Living: The spiritual and physical connection between your body and the Holy Spirit.Replacing Shame with Stewardship: Why taking ownership of your health is an act of worship.Let’s break the cycle of guilt and frustration together. Dive deeper into this journey by joining my free Facebook group or exploring other episodes of the Holy Health Habits series. And if you’re ready to take the next step, check out my personalized faith-based fitness transformation plan.
Let’s honor God with the bodies He’s given us. Tune in and take that first step today!
Resources Mentioned:
Holy Health Habits Episode Series
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Join our FREE facebook community: Simple Fitness Habits for Christian Women Group
Jennifer’s Website: Vibrant Rise Functional Wellness – Connect with Jennifer and explore her holistic health coaching and wellness programs.
In today’s episode, we dive deep into the mind-body connection with Jennifer, a seasoned health coach with over a decade of experience in functional wellness. Jennifer shares how women can heal from chronic pain, autoimmune disease, and gut issues by addressing root causes like unresolved trauma, negative self-talk, and environmental factors. From lab testing to emotional healing, this episode is packed with practical advice for those looking to improve their health naturally.
In This Episode, You’ll Learn:
What is functional wellness? Jennifer explains the holistic approach to health and how it addresses the root causes of chronic pain and autoimmune diseases.
The Mind-Body Connection: How negative thought patterns, unresolved trauma, and emotional repression can trigger physical inflammation, causing chronic health issues like autoimmune disease.
Functional Lab Testing: How lab tests can provide valuable insights into your body’s inner workings and help identify imbalances causing health issues.
Environmental Health Upgrades: Jennifer shares how upgrading your environment (e.g., air and water filters) can have a significant impact on your well-being.
How to Heal from the Inside Out: Practical tips on how to start healing, including addressing both physical and emotional components of health.
Key Takeaways:
Your Thoughts Impact Your Health: Negative self-talk and unresolved emotions can manifest as chronic pain and inflammation. Starting the healing process requires changing the way we think about ourselves and our bodies.
Healing Takes a Holistic Approach: It’s not just about fixing the physical symptoms—it’s about addressing root causes, such as emotional trauma and environmental factors.
Functional Wellness Can Transform Your Health: Through lab testing and lifestyle changes, you can uncover the hidden causes of your health struggles and start healing from the inside out.
Small Changes Make a Big Impact: Simple steps like upgrading your home’s water and air quality can lead to significant improvements in your health over time.
It’s Time to Address the Root Causes: Whether it’s physical pain, autoimmune disease, or emotional baggage, real healing begins when we address the root causes of our struggles.
Take Action: If you’re struggling with chronic pain, autoimmune diseases, or emotional baggage, it’s time to take the next step in your healing journey. Listen to Jennifer’s advice and start addressing both the physical and emotional components of your health today. You are not alone—healing is possible!
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In today’s episode, I sit down with holistic wellness expert and vibrant faith-driven coach, Jennifer Ragazzo, founder of Vibrant Rise Functional Wellness. Jennifer has dedicated her life to empowering Christian women through holistic wellness, focusing on reducing anxiety, fatigue, and inflammation while deepening faith.
Jennifer shares her incredible personal health journey and the powerful transformations she’s witnessed. We talk about everything from overcoming health crises, understanding the body from a biblical perspective, and honoring God through self-care. We also discuss integrating holistic health into daily life, the importance of spiritual growth for physical healing, and how treating our bodies as temples can lead to the energy and vitality we need for our calling.
Tune in for a conversation full of inspiration, faith, and actionable advice on holistic health, where we explore how creating a culture of wellness starts within the home and the heart. Whether you're a busy mom, a midlife woman facing new health challenges, or just looking to connect faith with wellness, you’re going to love Jennifer’s insights.
Key Topics:
Jennifer’s powerful journey through infertility, endometriosis, and autoimmune conditionsHow to align your health journey with your faith, creating holistic habits that honor GodThe role of the nervous system and emotional health in physical wellnessFaith-based wellness practices: Practical ways to nurture body, mind, and soulFamily health routines: Jennifer’s tips for instilling lifelong wellness habits in childrenThe biblical perspective on self-care: Loving yourself so you can serve others fullyMentioned Resources:
The Stronger Collective App – Join our fitness community with faith-based programs that meet you wherever you are on your wellness journey. Includes workouts, nutritional guidance, and spiritual content.Jennifer’s Website: Vibrant Rise Functional Wellness – Connect with Jennifer and explore her holistic health coaching and wellness programs. -
Take the “Perfect Faith-Based Fitness Program Quiz” https://www.shaeladaugherty.com/faithworkoutquiz
Unsure where to start? Discover the right workout, nutrition, and faith focus for your season of life in under two minutes. Take the Perfect Faith-Based Fitness Program Quiz and receive a customized plan, complete with actionable steps and faith-focused support to build sustainable health habits.
Join The Stronger Collective: https://thestrongerco.com/
Life is busy, especially as we juggle work, family, and our faith. Today’s episode is all about helping you manage your time effectively so you can stay consistent with your workouts, honor your body, and reach your fitness goals—even on the busiest of days. These three simple, time-tested hacks will make your fitness journey fit seamlessly into your life.
Highlights:
Micro Workouts: Maximizing Your Time
Short on time? Discover the benefits of micro workouts that fit into any schedule. From 1 to 15 minutes, these quick sessions allow you to build strength without compromising your busy schedule.Schedule Workouts Like Appointments
Learn why treating your workouts as a non-negotiable on your calendar can change the game for your fitness routine. Whether it’s five minutes or 30, setting time aside for yourself is key.Combine Workouts with Spiritual Growth
Boost your physical and spiritual health by pairing your workouts with worship, prayer, or scripture meditation. This approach adds purpose to your movement and deepens your connection with God.Key Takeaways:
Leverage Micro Workouts:
Make the most of small pockets of time with quick, impactful workouts. These mini sessions keep you consistent without overwhelming your day.Set a Workout Appointment:
Block out time on your calendar just as you would for a meeting or appointment. This small habit shift makes it easier to stay committed.Integrate Faith into Fitness:
Pray or meditate on scripture during your workout. Shift your perspective to view movement as a form of worship, and watch it transform your fitness journey. -
Take the Perfect Faith-Based Fitness Program Quiz: https://www.shaeladaugherty.com/faithworkoutquiz
Join The Stronger Collective: https://thestrongerco.com/
Are you wondering which fitness program is right for you right now? Take the Perfect Faith-Based Fitness Program Quiz! In under two minutes, you’ll receive a tailored plan based on your current life season, complete with workout suggestions, nutrition guidance, and an inspiring scripture for motivation.
Are you stuck in a fitness rut, doing endless HIIT workouts but not seeing the progress you want? In today’s episode, we’re breaking down the five reasons why too much HIIT could be hindering your fitness journey, and why embracing a balanced approach with strength training is essential for building a sustainable routine and achieving those long-term goals. Whether you’re craving more energy, aiming to reduce burnout, or looking to increase muscle tone, this episode covers what you need to know to get out of the cardio loop and into real results.
Key Highlights:
Cardio Overload: Why More HIIT Isn’t Always BetterLearn how constant high-intensity workouts can lead to overtraining, muscle fatigue, and even weight gain due to elevated cortisol levels. Discover the importance of balancing cardio with proper recovery.
Muscle-Building vs. “Skinny Fat”
Understand why HIIT alone isn’t enough for muscle definition and tone. To create the lean, strong look, you need consistent strength training. Learn how to structure your workouts for a balanced physique.The Impact of HIIT on Stress and Sleep Quality
Find out how excessive cardio can actually worsen stress levels, disrupt sleep, and contribute to overall fatigue. If you’re experiencing energy crashes, it may be time to reconsider your workout routine.HIIT and Fat Loss Stalls
Hear why overdoing HIIT can cause your body to adapt, lowering calorie burn and slowing down fat loss progress. Learn why alternating workouts with strength training can keep your metabolism active.Injury Risks and Sustainable Exercise
HIIT workouts can strain your joints over time. Avoiding injuries by mixing in strength training and low-impact movements will support you for the long haul.Practical Takeaways:
Dial Back the Cardio
Limit high-intensity cardio to 2-3 times per week, aiming for sessions under 20 minutes. Instead, focus on strength training for lasting muscle and metabolic health.Focus on Recovery
Include low-impact activities like walking, yoga, or stretching to let your body recover, prevent burnout, and increase workout efficiency.Adopt a Balanced Approach
A mix of strength training, cardio, and recovery allows for better results and a healthier, sustainable routine.Scripture Reflection:
“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28
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Lean After 30 Guide – Curious about the protein intake you really need and how to make it a lifestyle? Download my Lean After 30 Guide! You’ll get insights on protein, weight training, and key nutrition strategies designed to support lean muscle and balanced energy as your body changes: https://www.shaeladaugherty.com/leanafter30The Stronger Collective App: thestrongerco.com
If you’ve ever wondered whether two eggs are enough to kickstart your morning or why you’re not seeing the results you want, today’s episode has the answers. We’re diving into why high-protein breakfasts are essential for your weight loss and fitness goals—especially as a busy woman juggling all of life’s demands. We’ll uncover what makes a high-protein breakfast crucial for muscle tone, sustained energy, and keeping you feeling satisfied until your next meal. Say goodbye to those mid-morning and late-afternoon crashes!
What You’ll Learn in This Episode
In this episode, Shayla breaks down why a high-protein breakfast is key to reaching your goals and provides practical examples you can implement today.Why 20-30 Grams of Protein Is Essential at Breakfast
Protein helps maintain lean muscle, fuels metabolism, and prevents energy dips throughout the day. Find out how two eggs simply don’t provide enough for most women to get through a busy morning!Easy Ways to Increase Protein in Your Breakfast
From adding egg whites to incorporating Greek yogurt and protein shakes, discover simple, adaptable ways to hit your protein goals without a major time commitment.Debunking Protein Myths
Worried about protein making you “bulky” or that it’s only necessary if you’re lifting weights? We’re busting those myths and explaining how protein supports overall wellness, fat loss, and muscle tone, no matter your workout routine.Quick Highlights from the Episode
Protein & Energy Stability: Starting your day with a high-protein breakfast stabilizes blood sugar, reduces cravings, and supports energy—perfect for busy mornings!Protein-Rich Breakfast Ideas: Eggs are great, but alone they don’t pack enough protein. Try a breakfast burrito, Greek yogurt parfait, or protein-packed overnight oats to hit that 25-30 gram mark.How Protein Supports Your Goals: Protein fuels lean muscle, helps boost metabolism, and makes it easier to stay on track. No more mid-morning hunger or late-afternoon energy crashes. -
Download the FREE 6 Common Mistakes Keeping You From Success in Your Fitness Journey Guide: https://www.shaeladaugherty.com/6mistakes
Are you doing everything right—eating well, hitting the cardio hard—but still not seeing the toned results you crave? This episode dives into why weight training is the missing piece in your fitness puzzle. If you’re tired of the scale not budging, or losing weight without achieving that “toned” look, then this episode is for you! Discover three key reasons why adding weight training can help transform both your physique and confidence, making fitness a lasting, life-giving habit.
What You’ll Learn in This Episode
In this episode, I’m sharing why weight loss without weight training may not be giving you the results you want. You’ll leave understanding:Why Weight Loss Alone Won’t Lead to Fat Loss or Muscle Tone
Losing weight isn’t the same as losing fat, and weight loss alone can actually decrease lean muscle. Learn how weight training helps create a lean, toned look by maintaining muscle while reducing body fat.How Weight Training Boosts Your Metabolism for Long-Term Fat Loss
Muscle burns more calories at rest than fat, meaning weight training can help you burn more calories—even when you’re not working out! This is key for busy women who want lasting weight loss without spending hours in the gym.The Confidence-Building Power of Strength Training
Building strength through weight training transforms not only how you look but how you feel. Strength training builds resilience, improves energy, and boosts mental focus—helping you feel like the strong, capable woman God created you to be.Quick Highlights from the Episode
Weight Loss ≠ Fat Loss: Cardio alone won’t build lean muscle. Without weight training, you may lose weight but still not achieve a defined look.Muscle & Metabolism: Muscle is metabolically active—meaning weight training can boost your calorie burn even outside the gym.Strength Training & Confidence: Strength isn’t just physical—it’s spiritual. When we build physical strength, we tap into a deeper resilience that impacts every area of life.Download the Stronger Collective App Today: thestrongerco.com
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Macros Made Simple: https://www.shaeladaugherty.com/offers/RQxaXACi
In today’s episode, we’re diving deep into the world of macros—what they are, why they matter, and how you can track them without relying on a calculator for the rest of your life! I share my personal journey with macro counting and how I went from obsessing over calories to developing a more sustainable, freeing way to manage nutrition through my signature Hand Method.
We’ll explore:
What macros are and how they work (Protein, Carbs, Fats)Why traditional calorie counting isn’t necessary for long-term successHow to use your hand as the perfect tool to portion out meals without tracking every calorieHow to use the Hand Method to fuel your body well and meet your goals, whether it’s weight loss or just living a healthier lifestyleIf you’re ready to ditch the calculator and take back control of your nutrition, this episode is for you!
Key Takeaways:
Macros 101: Learn the basics of macronutrients—protein, carbohydrates, and fats—and how they fuel your body.Awareness is Key: Understanding the composition of your food (not just calories) will help you eat more mindfully and reach your goals.The Hand Method: Use your own hand to measure portions—no calculator or apps needed. This method is adaptable to your body’s needs and can help you track your macros without the stress of counting every calorie.Simplicity and Consistency: Why overcomplicating nutrition isn’t necessary—simple, consistent habits will create lasting change.Join the Stronger Collective App: Want to apply the Hand Method to your meals? The Stronger Collective App makes it easy with daily recipes and macro breakdowns using the Hand Method. Get a free 7-day trial and join our CrockTober 2024 Challenge for delicious, easy Crock-Pot meals that align with your goals.
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Join The Crock-Tober 2024 Challenge: thestrongerco.com
In this episode, we dive into the story behind the rebrand of the podcast from Move Your Body Differently to Simple Fitness Habits. After conducting market research and listening to what women like you really want, I realized there was a need for more practical, simple, and effective strategies to help you reach your fitness goals. Whether you're looking to lose weight, tone up, or build confidence, we’re making it easier to implement changes in your life that stick.
I also share my personal story from 2016, where I felt defeated and frustrated by my own fitness journey, and how inviting the Lord into that journey completely transformed how I viewed my body and fitness. Now, as I guide you through your health and fitness journey, we’ll focus on blending your faith with practical fitness and nutrition habits that will bring real, long-term results.
Key Points Covered:
The Rebrand to Simple Fitness Habits:
Why we changed from Move Your Body Differently to Simple Fitness Habits.The new tagline: “Partner with God to Build Body Confidence.”My mission is to meet you exactly where you are and provide simple, effective habits that work for your lifestyle.My Personal Story:
My journey of feeling overwhelmed and defeated in 2016, leading me to quit traditional dieting and fitness plans.How inviting the Lord into my fitness journey shifted my perspective and helped me find freedom in my body and food choices.Why I’m passionate about teaching women how to incorporate their faith into their fitness journey.Four Reasons Behind the Rebrand:
Practical Tips: Women wanted more practical advice they could implement right away, not just motivation or theory.Clarity and Simplicity: The old title left questions. Now, Simple Fitness Habits tells you exactly what to expect—easy, actionable habits to improve your fitness.Confidence and Body Image: Most women want to feel confident and comfortable in their bodies, and that’s something we’ll focus on in every episode.Search Terms Matter: Many women aren’t actively searching for “faith-based fitness,” but they do want to feel stronger, more confident, and healthy. This rebrand helps me speak to what you’re really searching for.My Promise to You:
I will give you clear, actionable steps for your workouts, nutrition, and habits to create a sustainable lifestyle.I will motivate you by meeting you where you are and helping you take the first step in your journey.I’ll be your Christian fitness bestie—here to cheer you on in every episode and make fitness simple and enjoyable for you.How to Get Started Today:
Join the Stronger Collective App and participate in the CrockTober 2024 Challenge!You’ll get access to daily Crock-Pot recipes that are perfect for busy seasons, and you can save them for the months ahead.Download the app from the Apple or Google Play Store and start your 7-day free trial! -
Build your body & faith through The Stronger Collective: thestrongerco.com
In this episode, we explore two health habits Christian women can implement today to see real results in their fitness and spiritual lives. The first habit, progressive overload, is a key element of any effective workout routine. Whether you’re trying to build strength, improve endurance, or tone your body, progressively overloading your muscles is crucial to make sustainable progress.
We explain how this concept works and why it’s essential to stick with a workout plan that challenges you to gradually increase the reps or weights over time, which leads to muscle growth and fat burning. This simple shift in how you approach your workouts can help you break through plateaus and get you closer to your fitness goals.
The second habit, which might be unexpected, is to progressively overload the Word of God in your life. Just like you build strength by challenging your muscles, you can build spiritual strength by committing to daily Bible reading. Whether it’s finding time in your busy schedule to get into the Word or pushing yourself to dig deeper in scripture, growing in your faith alongside your fitness journey is essential for a well-rounded, fulfilling life.
Key Takeaways:
Progressive Overload in Workouts:
Use the same workout routine for 3-4 weeks and gradually increase the intensity by either adding reps or weights.This method helps build lean muscle mass, increase strength, and boost your metabolism, allowing your body to burn more calories at rest.Focus on long-term results rather than constantly changing your workout routine.Progressive Overload in Bible Reading:
Just like you train your body, you can train your spirit by making scripture reading a daily habit.Prioritize time for the Word of God, whether in the morning or at night, and be intentional about creating space in your life to connect with God.Consider doing a time audit to see where you can fit more time for prayer and Bible study into your day.Faith and Fitness Connection:
We are embodied beings, and our bodies are integral to how we live out our faith. By aligning your spiritual and physical health, you can grow stronger in both areas.As you progressively overload both your workouts and your time in scripture, you’ll not only see physical results but also deepen your relationship with Jesus and gain spiritual strength.Join Our October Challenge: It’s not too late to jump into the CrockTober Challenge in the Stronger Collective app! We’re cooking up some amazing Crock-Pot meals that will save you time and stress as you move through this busy season. This is the perfect time to make meal prep easy, stay nourished, and keep up with your fitness goals without skipping a beat. Join the challenge before it goes into the vault for 2025!
Next Steps:
Start implementing progressive overload in your workouts by sticking to a routine for 3-4 weeks and increasing reps or weights each week.Take time to progressively overload the Word of God in your life. Make Bible reading a priority, even if it means adjusting your schedule.Join the Stronger Collective today to access tailored workout programs that include progressive overload techniques and to participate in the Crock-Tober Challenge. -
Join The Stronger Collective today for Crock-tober 2024 & the perfect Accessory workouts for your goals: thestrongerco.com
In today's episode we chat about:
1. The Truth About Arms and Nutrition:
While nutrition plays a huge role in fat loss, it’s the workouts that build the muscle. Many women focus too much on isolated exercises to tone their arms, but the secret to achieving strong, toned biceps and triceps is strength training combined with proper nutrition. Your muscles are built in the gym and revealed in the kitchen. So, if you want to see definition, it’s about building muscle through compound lifts and supporting that work with proper nutrition.2. Myth Busting: Spot Training Doesn’t Work:
It’s common to believe that if you work a specific muscle (like your arms) frequently, it will reduce fat in that area. However, fat loss is systemic, meaning you can't target fat loss to one specific area of your body. Instead, fat loss occurs across your body based on genetics, and that's where proper nutrition and a balanced workout routine come into play. The more you build muscle, the more your body burns calories, even at rest.3. The Science Behind Arm Muscles:
Your arms are made up of fast and slow-twitch muscles, which are responsible for different types of movements. Biceps (two muscle heads) and triceps (three muscle heads) are smaller muscles that fatigue quickly when overworked. Overtraining these muscles, especially with repetitive isolated movements, can stall your progress and even lead to burnout or injury.4. Focus on Compound Lifts:
Rather than isolating your biceps and triceps with constant curls and dips, focus on compound exercises like push-ups, bench presses, and overhead presses. These movements already engage your arms, meaning less direct arm work is necessary. When done correctly, compound lifts will help build the overall strength and tone you're looking for without the risk of overtraining.5. How to Incorporate Arm Training into Your Routine:
Full-body workouts 3 times a week: If you're doing 3 or fewer workouts a week, focus on total body strength training to build overall muscle.1 dedicated accessory day: Add one additional accessory day focused on bicep and tricep exercises like curls and tricep dips. Keep it short and effective, aiming for 2-3 sets per exercise.Progressive Overload: Gradually increase your weights or reps week by week to challenge your muscles and stimulate growth without overtraining them.
If you want to specifically target your arms, it's important to do so smartly. I recommend:6. Avoid Burnout:
Takeaways for Your Fitness Journey:Less is More: Instead of overworking your arms, focus on compound lifts and strategic accessory work.Systemic Fat Loss: Remember, fat loss happens across the body, not in specific areas, so your nutrition plays a huge role in revealing those toned arms.Avoid Overtraining: Quality over quantity is key to staying consistent and avoiding burnout.
Consistency is key. Overdoing arm exercises, or any exercises for that matter, can lead to injury, burnout, and stalled progress. Train smart, not excessively. Focus on quality over quantity, and always give your muscles time to recover. By doing this, you'll avoid injury and ensure you stay on track with your fitness goals.Ready to see real results with your biceps and triceps? Join the Stronger Collective for access to strength training programs, accessory workouts, and nutrition plans designed to help you build strong, toned arms and achieve total body fitness. If you enjoyed this episode, leave a review or message me with your fitness questions. I love hearing from you and helping you achieve your goals!
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