Lessons to My Teenage Self

Got a question? Text it by clicking here. Continuing our series on Intuitive Eating, Kristin Williams, a registered dietitian and certified eating disorder specialist, comes back to discuss the fourth principle of intuitive eating: challenging the food police. We explore the detrimental effects of food rules and how to identify and overcome internal and external 'food police' voices that dictate eating habits. Kristin explains the importance of distinguishing between mindfulness and obsession and offers practical steps for challenging harmful food rules. We discuss:Won't eating whatever we want lead to weight gain?How avoiding ultra-processed foods can appropriately fall into intuitive eatingThe confusion so many people faceChallenging the food rulesLinks discussed:Use code GRACEDHEALTH for 50% off virtual access to In His Image Body Image Conference"Have I Messed Up My Kid's Relationship with Food and Body?" Season 18Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Registered Dietitian and author Kristen Bunger joins the show today to discuss the third principle of intuitive eating: making peace with food. Kristen shares her insights on overcoming diet culture, addressing food-related fears, and achieving true peace with food. The conversation delves into practical steps for incorporating intuitive eating, handling ultra-processed foods like Cheez-Its, and the role of faith in finding healing and fulfillment. Listen in for encouraging advice on navigating your journey towards a holistic and grace-filled approach to health.We discuss: Giving up the battle against diet culture to win the warThe fear of if we give ourselves permission to eat everything, we will go out of controlHow we can get over years of food rulesWhere ultra-processed foods fit into making peace with foodGet Kristen's Book Feed My SoulConnect with Kristenwww.bodyandsoulnutritioncounseling.comInstagram: @kristenbunger.rdFacebook: Body and Soul LLCYouTubeKristen Bunger, MS, RD is a Christian registered dietitian, and author passionate about helping clients and readers find peace with food and their bodies. She has been practicing as a dietitian for 16 years at all levels of care with clients struggling with eating disorders, disordered eating, yo-yo dieting, and body image dissatisfaction. Kristen is the owner of Body and Soul Nutrition Counseling where she helps clients discover the origin of food and body disorders and what they need to heal. As a Christian, she uses God's word to guide her clients to understand how God is the ultimate source of healing and fulfillment. Kristen lives in Peoria, Arizona, with her husband, Keith, and their two boys. Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. {Quick Note: I recorded this while traveling and didn't have my mic. I appreciate your grace in my lower audio quality!}Victoria Yates, RN joins to discuss the second principle of Intuitive Eating: Honor Your Hunger. We explore the differences between early and late hunger cues, and how to respond to them. We also touch on the impact of diet culture on our perception of hunger and the spiritual practice of fasting. Victoria  also provides practical advice on managing hunger between meals and emphasizes the importance of viewing hunger as a gift and a way to better understand our bodies.Do you have a small group or book club that is interested in a Christ-centered, diet-culture-free way of thinking about our health? Grab the free discussion guide to Your CORE Strength for a six-week reading plan and questions for each week. Need a copy of Your CORE Strength? Order yours on Amazon or Bookshop.Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Today we dive into a series on Intuitive Eating. Whether this is something you've been practicing for a while or are curious about it, this series will help you understand what Intuitive Eating is and clear up misconceptions about it as well (spoiler alert: it's not eat-what-you-want-when-you-want).In today's episode I discuss the first principle with Registered Dietitian Tracy Brown.Tracy Brown is a somatic nutrition therapist, registered licensed dietitian and attuned eating coach in private practice providing in-person, phone and online counseling since 2006. She specializes in treatment of eating disorders and eating problems for both adults and children as well as issues related to over-extending the body, including adrenal fatigue, hormone issues, PCOS and gut health.Connect with Tracy:TracyBrownRD.comYouTube: Tracy Brown RDLDNFacebook: Tracy Brown RDGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Today I'm joined by MK Culver, a personal trainer and fitness nutrition specialist, to discuss polycystic ovarian syndrome (PCOS). MK shares her journey of being diagnosed with PCOS in 2017 and how she learned to manage and reverse her symptoms naturally. We discuss: Key aspects and common misconceptions of PCOSThe importance of lifestyle changes like sleep optimization, stress management, and a low-glycemic index dietThe emotional challenges of living with PCOS Practical advice for women to take control of their health Don't miss out on this comprehensive guide to understanding and managing PCOS!Episodes discussed:Master Your Energy by Understanding Your Hormone Cycles with Hally Brooke (July 31, 2024)Mindful Breathing for Christian Teens (May 8 & 15, 2024)Get your 7 day free trial of The Stronger Collective hereDo you have a small group or book club that is interested in a Christ-centered, diet-culture-free way of thinking about our health? Grab the free discussion guide to Your CORE Strength for a six-week reading plan and questions for each week. Need a copy of Your CORE Strength? Order yours on Amazon or Bookshop.Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. With all the talk about back to school, you may be hearing the word "healthy" more. Maybe it's about food, or maybe it's about our bodies.Have you ever considered what it means to be healthy? And how do we actually know if we are healthy?In today's episode I share a special story of a testimonial for the book Your CORE Strength. You'll also get to hear Chapter 7 from that book, How do I know if I'm healthy?Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Love smoothies and shakes but not sure how to make a well-balanced one? Tune in for my five-step process.As promised, here are three recipes for you to try:Remember: respond to your unique needs. Adjust as necessary.Chunky Monkey1 handful fresh spinach2 Tbs peanut butter1/2 - 1 Banana1 Tbs chocolate syrup 1 Tbs flax seed1/2 c - 1 c milk of your choice3-4 ice cubesPink Power1/2 cooked beet1/2 cup plain keifer or greek yogurt1/2 cup frozen blueberries1/2 banana1 Tbsp chia seeds1/2 c - 1 c milk your choice (depending on how thick you like it)Blueberry Peach1 large handful fresh spinach1/2 cup frozen peaches1/2 cup plain keifer or greek yogurt1 Tbsp chia or flax seeds1/2 cup blueberries1/2 cup orange juice1/2 cup milk of your choiceGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. How do you feel about the start of school? Excited? Dreading? Mixed Emotions?Regardless of how you feel, I hope you are preparing to fuel yourself well so you can feel and function well throughout your day.I know time is precious, and if you have to choose between waking up early for a big breakfast or sleeping a few extra minutes, you'll probably choose sleep (which is exactly what I would have done).In today's episode, I'm offering a ton of quick and easy breakfasts ideas you can make ahead, grab and go, or spend just five minutes and get some good energy.Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. You probably know you feel differently throughout the month based on your menstrual cycle. But did you know you can use these changing energy levels to manage your workouts, projects and more?My guest today is Hally Brooke, a functional medicine counselor and founder of Live Nourished Coaching. Hally offers practical advice on how to align workouts, nutrition, and self-care with these hormonal shifts.Tune in to learn how you can use your naturally changing hormones to your advantage.Connect with Hally:LiveNourishedCoaching.comInstagram: @livenourishedcoachingGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Sometimes, we know why we are tired: we didn't get enough sleep.Other times, we feel like we've gotten enough but still feel fatigued or run down.In today's episode, I'm sharing ten reasons that may be causing your tiredness and what to do about it.Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Beka Kopinski, a world traveler, author, and Christ-follower joins today to discuss  the challenges and blessings of singleness. Beka shares her journey of not having been in a romantic relationship by age 29, the societal and church pressures on finding a partner, and the spiritual insights she gained during her period of waiting on God. She also shares valuable advice on building friendships, finding contentment in singleness, and deepening one's relationship with Christ. Key topics include the importance of patience, the benefits of being single, and the scripture that has guided her through her journey.Grab Beka's Journal to inspire you to try new thingsConnect with Beka:Visit Beka's writings on Substackjrknarratives.comInstagram: TravelingBekaGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Today I'm finishing the 10 ways we can listen to our body so you can feel and function better.Links discussed:Find Food Freedom with this Mindset Shift About FoodsGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Have you heard the term "listen to your body" and thoughts "what exactly is that?"If so, I'm giving you ten ways to listen to your body so you can start to understand what your body may be telling you and what you may need.Links Discussed:Sleep Better Tonight with these SLEEP WELL tacticsHow Much Protein do I Need?Caffeine Crash Course and How to Enjoy it Without Impacting Your SleepGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. I'm speaking with Grace Tran, a multi-faceted professional and life coach, who discusses letting go of perfectionism. Grace shares insights from her own experiences with achievement-based pressures, emphasizing the importance of seeking God's guidance and prioritizing holistic well-being.Get Grace's FREE 10-day devotionalListen to Grace's podcast: Let's Unpack That with Alex & GraceGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. How much protein do I need? I get this question all. the. time.In today's episode I'm sharing the audio file to the chapter in my new book, Your CORE Strength that asks this same question.I cover:What protein does in your bodyHow much should you haveExamples of protein and how much protein they containProtein powderWhen you should have proteinand a few extra Pro Tips!Tune in, and grab your copy of Your CORE Strength if you don't already have it!Available at Amazon, Bookshop, or practically any other online source.Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. I've received a couple questions about binge eating on our anonymous form. I wanted to make sure this was answered well so I invited a friend on to join the show today.Registered Dietitian and trauma-informed nutrition therapist Tracy Brown joins us to address binge eating and intuitive eating recovery. She discusses the emotional and psychological aspects of binge eating, providing practical advice for teens to focus on holistic healing rather than body size, and emphasizing the importance of self-awareness, compassion, and faith in the recovery process.Visit Tracy's website to get free downloads such as:Quick review of Intuitive Eating PrinciplesAttuned Eating ToolkitStop Bashing Your BodyFullness & Self Care WorksheetGet your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. Today my friend and guest Avani Hall joins me in a profound discussion about the journey of becoming authentic and comfortable with oneself in all aspects of life. Avani shares her story from transitioning between schools, the pressure to maintain surface-level relationships, to ultimately finding strength in solitude and her faith in God. Highlighting the importance of self-conversations, Avani discusses the shift from surviving to thriving by embracing genuine relationships, even if they are seasonal, and recognizing the valuable lessons in every experience. She emphasizes the significance of knowing it's okay to not be okay and the power of self-acceptance through her personal reflections and a touching message to her younger self. Tune in to hear more of Avani's lesson to her teenage self!Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Got a question? Text it by clicking here. In Part 2 of our episode on mindful breathing, I share specific techniques you can try and the science behind why mindful breathing is so helpful. Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

When I was in high school, one of my pastors encouraged us to sit in silence and breathe - for one WHOLE minute(!). I thought is was sooooo weird!Now I know he was on to something.Over the next two episodes, I'm discussing mindful breathing. I share the benefits, techniques and more. Tune in to Part 1 today and come back next week for Part 2!Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Today I'm joined by Teen Life Coach Jamie Kirshner. We focus on topics like identity, self-love, and mental health for Christian teen girls. Jamie shares her personal journey from a troubled past to becoming a life coach and emphasizes the importance of knowing and accepting God's love to overcome insecurities and find true identity in Christ.Connect with Jamie:UncommonTEEN.comInstagram: Uncommon TEENYouTubeGet Jamie's devotional "Dare to Be"  herePreorder Your CORE Strength at your favorite retailer before April 22 and receive exclusive bonuses like the audiobook version you can listen to right in this podcast feed, the discussion guide and a parents guide. Fill out this form by April 22 to get your bonuses - you can't get them without filling out the form!Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Rather than focusing on the scale or body size, I prefer to guide women to optimizing their original bodies.But how do we do that? In this episode, I give you seven steps to optimizing your original body...no scale needed!Need to Preorder?Preorder your copy at Amazon or Bookshop. Bookshop supports independent bookstores.You can also find at other online retailers like Walmart or Barnes & Noble.Have You Preordered?​Complete this form if you have!When you preorder, you'll receive bonuses valued at $25. You'll receive:FREE Parents GuideFREE Audiobook to listen in your favorite Podcast appFREE Discussion GuideThese will all be sent April 24, 2024. But you must complete the online form by April 22, 2024.Preorder Your CORE Strength at your favorite retailer before April 22 and receive exclusive bonuses like the audiobook version you can listen to right in this podcast feed, the discussion guide and a parents guide. Fill out this form by April 22 to get your bonuses - you can't get them without filling out the form!Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Today I'm answering a question from the anonymous form: Is it okay to try to lose weight?This is a simple question with a robust answer. Because of that, this episode is longer than normal but I hope you listen to the end, which is when I give my final guidance.Get my new book, Your CORE Strength NOW! Preorder on Amazon or Bookshop.org then fill out the preorder form here to receive preorder bonuses like the free audiobook.Preorder Your CORE Strength at your favorite retailer before April 22 and receive exclusive bonuses like the audiobook version you can listen to right in this podcast feed, the discussion guide and a parents guide. Fill out this form by April 22 to get your bonuses - you can't get them without filling out the form!Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Your workout, game, or athletic event is done. Now what?Do you know how carbs, proteins and fats can help refuel you?Listen in to get the 411 on what to eat after a workout.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

You've got a game or workout soon and your stomach's grumbling. What should you have?Do you know how to time your food with particular foods so you can perform your best?Today I'm offering you guidance on what types of food to eat and when so you can feel your best in however you like to move.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

I'm speaking with youth minister Emily Skaggs today about her experiences with relationships and faith during her teenage years. Emily talks about struggling with identity, sin, and shame while in a long-term relationship, and how she eventually found faith and redemption. We also touch upon the challenges of maintaining holiness in high school relationships and the importance of seeking the love and acceptance of God.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

How well do you sleep?We all have nights where we don't sleep well. If you are having more nights than not where you're lying awake, listen in for my SLEEP WELL approach to sleep better (and fall back asleep if you find yourself awake in the middle of the night.)Verilux Happy Light for low-light climates, seasons, or daysHave a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

First: I promise! I'm not going to tell you to avoid caffeine! (I have two cups a day and would give the worst evil eye to anyone suggesting that to me.)But do you know:What the half-life of caffeine is? What a half-life is?Sneaky sources of caffeine?How it impacts anxiety?I discuss all this and more in today's episode. Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Today is a special day as I am bringing on my first guest of the show. I'm chatting with Shaela Daughtrey, a certified personal trainer, about establishing healthy habits during high school and college.We discuss perfectionism, what happens when things get interrupted, and the thoughts and mindset we have behind our movement.Find Your Perfect Faith-Based Fitness Program Listen to Shaela podcast: Move Your Body DifferentlyConnect with Shaela:shaeladaugherty.comInstagram: @sdfitwellYouTube: youtube.com/sdfitwellHave a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

What have you heard about Intuitive Eating?Boy I wish I'd heard about it when I was younger. It would have saved me so much shame about my food and body and given me peace instead.After last week's episode discussing the Ten Principles, I wanted to talk about the misconceptions surrounding it.Want to explore more? Get the Intuitive Eating Workbook for Teens.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Have you heard about Intuitive Eating? After years of fighting diet culture, this is the approach I've finally found peace with. I think you will too, and it's something I wish I'd known about as a teen.In today's episode I discuss the Ten Principles of Intuitive Eating and how they work together to help you thrive in your holistic health.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Have you ever heard "what you're called to do" and wondered what exactly that means?And how can you be focused on a calling when you're just trying to get a good grade on that next exam?In this episode I share five different types of callings and how you can use those to love and serve others.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Have you ever gone out to dinner or enjoyed dessert and then thought "now I need to work this off!"Yep, me too.But I'm learning. And this is what I wish I knew when I used to say that.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Have you heard the term diet culture?It's a term I wasn't even aware of as a teen but I sure wish I'd known.Today's episode defines diet culture and gives you examples of where it shows up. I'll also give you some ways to recognize it and what to do when it does rear its ugly head.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

"Don't eat that! It's so bad for you!"Have you ever heard that? In this episode I challenge the prevalent notion of 'good' and 'bad' foods. Tune in to learn more and how to reframe our thoughts about food so you can receive peace in your food choices.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Have you ever dealt with a mean girl? I had one in middle school, which I share about in this episode.I've also dealt with another mean girl in my life. In this episode, I share more about this mean girl and how you can tame that relationship if you have a similar one.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

Who is Amy Connell?Why is she doing this?How does she really know me?In this personal episode, I delve into my personal journey battling body confidence issues and evolving into a personal trainer and nutritional coach. I share how God gave me a revelation that changed everything and my mission to guide women, especially teenagers, through their battles of self-esteem and body confidence.Tune in to hear my story, a few things you may want to know about me, and I address the elephant in the room.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth

What do you wish you could go back and tell your younger self?Specifically for teen girls, Lessons to My Teenage Self is the shortcut you need for taking care of your physical, mental, and spiritual health. Hosted by NASM Personal Trainer and Nutrition Coach Amy Connell,  you'll receive lessons from Amy and her guests including topics like:NutritionBody ImageMental HealthMindsetMovementSleepand more!All topics are offered through the lens of Amy's Christian faith, and all are welcome to join this space.Have a question? Click here to leave an anonymous question or provide a topic idea. Connect with Amy:Instagram: @GracedHealth