Move Your Body Differently

If lunch feels like the daily “I don't know what to eat” spiral, you're not alone. In this episode, Shaela shares 4 practical, high-protein strategies to help you simplify lunchtime, without sacrificing nutrition—or scrambling through your fridge at noon. From her own story of leftover chaos to building a rotating lunch plan for real-life schedules, you'll learn how to plan ahead, eat with intention, and take one more thing off your mental plate. Whether you're eating at home, packing meals for work, or juggling nap schedules and meetings, these lunch ideas are designed for your season. What You'll Learn in This Episode: The real reason lunch often gets overlooked—and how to fix it Why leftovers might be a great plan (or not) How to build a rotating 5-week lunch plan for yourself (and your family) Quick, high-protein lunch ideas that match your lifestyle The connection between lunch prep and your daily energy and peace How small changes in lunch routines reduce stress and help you show up strong for your calling Bible Verse Highlighted: Proverbs 31: “She equips herself with strength…” Mentioned in This Episode:

If you've ever asked yourself, “Is this really enough?” when it comes to short workouts or minimal time in the kitchen—this episode will encourage your heart and simplify your focus. Inside this month's Stronger Collective update, I'm sharing exactly what we're doing in June: ✔ A 3-day/week strength training plan using Lean 2.0 Phase 3 ✔ High-protein dinner menu planning that's mom-life friendly ✔ A new spiritual focus series inside the app to build body & soul strength Plus, I'm sharing real member feedback from a mama who's just 9 months postpartum and learning to trust smaller, faithful steps. You'll hear her honest take on what it's like to juggle exhaustion, workouts, and walking in grace—not guilt. Whether you're postpartum, perimenopausal, or just a tired mama trying to stay consistent this summer—this is for you. What You'll Learn in This Episode: Why 3 workouts a week is more than enough when you're consistent The secret to building strength without burnout or guilt A simple protein dinner strategy you can plan in under an hour What's inside the Strength Training for Total Body Health course (and why you'll love it) A real TSC member's story about postpartum fatigue, decision fatigue, and finding joy again How to make summer your simplest season yet (yes, it's possible!) Join TSC TODAY: thestrongerco.com

If summer feels chaotic and you're constantly thinking, "I want to eat better, but I just don't have time," this bonus episode is for you. Shaela opens up about the nutrition rhythms that helped her stay grounded during a full season of motherhood and ministry—without stress or overthinking. These are not all-or-nothing rules or Pinterest-perfect plans. They're practical, grace-filled strategies that help busy Christian women stay consistent in their nutrition without sacrificing their peace or progress. What You'll Learn: Why overhauling your diet isn't the answer in a busy season 3 nutrition anchors to stay fueled with less stress How to simplify your supplements, protein, and hydration without burnout What “rhythm dials” are—and how they help you stay consistent A mindset shift from “I have to do it all” to “what's faithful for today?” Shaela's 3 Nutrition Anchors: Take Daily Supplements (especially Juice Plus™) Prioritize Protein at Every Meal Hydrate with Water + Electrolytes Faith-Focused Encouragement: You don't need to be perfect. You just need to be present. These daily anchors will help you build strength and energy while staying rooted in your faith. Resources Mentioned:

You want to feel strong—not just for the mirror, but for the real-life demands of motherhood, ministry, and the calling God has placed on your life. In this episode, Shaela walks you through the five essential strength exercises every Christian mom should include in her weekly routine to feel steady, confident, and strong for years to come. These aren't fancy or trendy—just foundational movements you'll actually use (like bending, lifting, reaching, and stepping). What You'll Learn: Why strength training matters more than just appearance The top 5 movements that support daily functional strength How to prevent injury, improve posture, and age well Faith-forward encouragement to train with purpose, not pressure The mindset shift from shrinking to strengthening These five key moves—Romanian deadlifts, overhead presses, hip thrusts, core carries, and step-ups—are the foundation of SD Fit Well's strength approach and are featured throughout the Stronger Collective app. With each one, Shaela shares practical real-life applications and form tips to help you feel equipped and energized in any season. Resources Mentioned:

Have you ever thought, “I used to be so good at this… what happened?” Whether it's been a few weeks or a few years, starting over in your health and fitness journey can feel overwhelming. But here's the truth: you're not starting from scratch—you're starting from experience. In this empowering episode of Simple Fitness Habits, Shaela walks you through 5 simple, grace-filled steps to get back on track with your fitness, nutrition, and mindset—without falling into hustle, shame, or the lie that you have to “do it all.” This is your Christian woman's guide to starting over with intention, strength, and Spirit-led strategy. In This Episode, You'll Learn: Why 10–15 minutes of strength training is a better “restart” than forcing a full workout split. How adding one palm-sized serving of protein daily boosts strength, reduces cravings, and stabilizes energy. What NEAT (non-exercise activity) is—and how dancing, walking, or even tidying up can support long-term fat loss. The hydration mistake Christian women often make (and how electrolytes can fix it). The 3 smart supplements to focus on—and why “less is more” when it comes to health trends. Rooted in Scripture: This episode reminds us that God doesn't call us to hustle for perfection—He calls us to show up in faithful obedience. Through small, sustainable habits, we can honor the bodies He's given us, serve our families, and pursue our callings with energy and grace. Resources Mentioned: ✅ Your Simple Health Blueprint: Build strength + healthy rhythms without guilt.

Do you keep saying, “I need to start working out,” but feel completely overwhelmed every time you try? You're not lazy. You're likely just stuck in analysis paralysis—trying to figure out what workouts to do, how many reps, whether you need to join a gym, and wondering if you're even doing it right. If you've been Googling phrases like “workout routine for beginners,” “how to get toned,” or “simple health rhythms” but nothing sticks, this episode will give you the actual steps to start building strength—without the perfectionism, pressure, or Pinterest rabbit holes. Shaela walks you through how to: Choose the right number of training days for your real life (not your fantasy calendar) Match your workout split with your schedule using practical templates (2, 3, 4, or 5 days a week) Plug in movement patterns like squats, hinges, push/pull exercises, and core work Use equipment you already have—or none at all! Pick realistic reps and sets without overthinking Whether you're brand new or just getting back into a rhythm, this is a grace-filled, faith-rooted approach to building a sustainable strength training plan that works for busy Christian women.

You've heard the advice: eat healthy 80% of the time, enjoy the other 20%. Sounds reasonable—until it quietly becomes another rule that adds guilt, pressure, or inconsistency to your health journey. In today's episode, we're breaking down the truth about the 80/20 macro rule and asking: Is it truly helpful for Christian women—or a sneaky form of legalism? Where does it fall short when you're trying to build consistent health habits? How can you pursue both discipline and grace in your fitness journey? If you've ever felt like: You're “good” Monday–Friday but spiral on the weekend… You “earn” fun foods only by being strict… Or you've tried to follow 80/20 but feel more confused than confident... ...this is your episode. We'll explore how the 80/20 rule can work only when you already have health rhythms in place—and why that's not most women's reality. You'll also hear practical tips for how to build sustainable strength and food rhythms that reflect your faith and actually work in your real life.

Have you ever felt like if you can't do it perfectly, it's not worth doing at all? Whether it's meal tracking, a workout routine, or your body image goals—perfectionism creeps in and convinces us that anything less than a 10/10 just doesn't count. In this powerful conversation, Shaela sits down with Brittany Braswell, RD, to unpack how perfectionism shows up in our health, our habits, and even our spiritual life. Together, they explore how striving keeps us stuck in fear, shame, and all-or-nothing cycles—and how God invites us to walk in peace and freedom instead. Brittany shares how perfectionism can masquerade as control, and how fear often fuels our obsession with getting it “just right.” But as Christian women, we're not called to carry that burden. Instead, we're invited to release the pressure and start living from grace—not guilt. Whether you struggle with obsessiveness around food, pushing yourself to never miss a workout, or falling into apathy when things feel “off track,” this episode will help you find your footing again—with truth, Scripture, and simple next steps. You'll Learn: What perfectionism really looks like in your fitness & food habits How to identify sneaky “rules” that create pressure & guilt Why fear is often the root of performance-driven health How to start choosing progress over pressure in a faith-filled way A practical framework for shifting from control to stewardship

If you've ever felt stuck between wanting to get toned and feeling completely overwhelmed, this episode is for you. In this conversation, Shaela invites Christian women to reframe the way they view strength training—not as a tool for shrinking or punishing their bodies, but as preparation for their God-given mission. Whether you're feeling burnt out, bloated, or like your workouts have become another box to check, you'll walk away from this episode with practical tools and powerful mindset shifts. You'll hear a real client testimony about how letting go of body obsession and stepping into obedience completely changed her relationship with movement. It's not about striving—it's about readiness. Inside the episode, Shaela walks you through: Why cardio isn't enough for real body change (hello, strength training). How to build a simple workout plan (just 3 days a week!) that fits your real life. What it means to train for your calling—physically, mentally, and spiritually. The truth about toning and why lifting heavier (with proper macros) matters. How to break free from fatigue, burnout, and the all-or-nothing mindset. Whether you're just starting or you've been trying to get results and feel stuck, this episode will help you partner with the Lord to build a body that's strong enough to carry out your mission—without obsession, guilt, or extremes. You'll Learn: How to shift from all-or-nothing thinking to simple, doable workouts for women Why lifting weights 3x/week + protein is the key to building lean muscle and getting toned How to get stronger in your body and walk in your spiritual calling Why your fatigue may come from overtraining or under-fueling—and what to do about it How to make progress in your health rhythms no matter how busy life feels

TSC May Workout Drop: Stronger Together, Leaner, and Spiritually Fueled If your workouts have felt a little scattered, or if your motivation has been all over the place lately—you're not alone! That's exactly why I created the monthly workout drops inside The Stronger Collective App for Christian women like you.

JOIN THE FLASH SALE NOW! >> JOIN HERE: www.shaeladaugherty.com/yoursimplehealthblueprint Tired of feeling puffy, bloated, or swollen—and wondering what your body is trying to tell you? In this episode, Shaela breaks down 3 functional health reasons your body might feel off—and how to start supporting it, not punishing it. Whether you're navigating chronic inflammation, low energy, or just not feeling like yourself, this episode will help you get clarity and relief. If you've ever said, “I'm doing all the right things, but I still feel off,” you're not alone—and you're not broken. Your body was created by God with wisdom. Let's learn to listen. What You'll Learn in This Episode: 3 common causes of feeling puffy, bloated, or fatigued Why inflammation is information (and what to do with it) How to reduce water retention and swollen joints through simple shifts The connection between cortisol, bloating, and overtraining Why under-eating protein may be making your symptoms worse How to reset your rhythms without extreme dieting or workouts Helpful Links:

Feeling like there's just no time to work out? You're not alone—and you're not doing it wrong. In this episode of Simple Fitness Habits, we're talking about why short, effective workouts (just 3 days a week!) are more than enough to build strength, feel confident, and stop the cycle of starting over every Monday. Shaela shares her own experience navigating postpartum setbacks, guilt, and the all-or-nothing mindset—and how breaking free from perfection led to a sustainable fitness rhythm. You'll walk away with practical strategies to get results, build healthy habits, and simplify your workout routine for beginners or busy moms who feel like they're always behind. Whether your goal is to lose weight, get toned, or simply feel strong again—this episode will show you how to move forward with grace, flexibility, and faith. What You'll Learn: Why 3 workouts a week is the sweet spot for real progress How short strength training sessions (even 10 mins!) build lean muscle The “rhythm dial” method to adjust when life gets overwhelming Why fitness motivation isn't your issue—it's your method How to make workouts work without a gym, partner, or perfect schedule Resources Mentioned:

If you're constantly exhausted—even when you're getting sleep, eating better, or sticking to your workout routine for beginners—this episode is for you. Shaela uncovers the real reasons Christian women feel burnt out in their health journey, even when they're doing “everything right.” You'll learn the subtle signs of burnout that often go unnoticed, the connection between low energy, chronic stress, and overtraining, and how your body's cries for rest might be disguised as “just being tired.” Shaela walks through her proven method using rhythm dials (also referred to as the Strong Mom Method) to help you rebalance healthy habits and make small changes with big impact. This isn't about quitting everything or waiting until life calms down. You'll get practical strategies to reset your body and restore your energy using tools like high protein meals, simple workouts, and faith-based routines that support your season of life. Shaela also weaves in spiritual disciplines and encouragement for women who want to show up strong in body, mind, and soul—without burning out. Whether you're dealing with low energy, feeling stuck in all-or-nothing thinking, or struggling to stay consistent, you'll leave this episode with simple steps to realign your fitness motivation, create a sustainable workout plan, and pursue your calling with confidence and peace. Key Takeaways: Early signs of burnout you might be missing (even if you're eating right and exercising) How to adjust your health habits to match your energy level and season of life Why low energy often comes from overtraining or undereating—not laziness How the Strong Mom Method (or rhythm dials) can help you avoid burnout 3 simple steps to reset your energy and reconnect with your fitness motivation Links Mentioned: ✅ Your Simple Health Blueprint: www.shaeladaugherty.com/yoursimplehealthblueprint✅ The Stronger Collective App: thestrongerco.com✅ Join the Free Community: community.simplefitnesshabits.com ✨ If you're stuck in survival mode and ready for a better rhythm, join Your Simple Health Blueprint. It's time to stop feeling tired all the time and start building strength with grace. You don't have to burn out to get results.

If you've ever felt overwhelmed by the idea of counting macros, thought it was just for bodybuilders, or felt confused about how to lose weight without slipping into diet culture—you're in the right place. In this episode, Shaela breaks down macros in a simple, grace-filled way designed specifically for Christian women who want to build healthy habits without obsessing over numbers. You'll learn what macronutrients are (protein, carbs, and fats), how each one fuels your body, and why understanding them can be one of the most freeing tools in your faith and fitness journey. Whether your goal is to get toned, have more energy, or simply learn how to fuel your body well, this episode gives you practical tips that work for real life. Shaela shares how tracking macros doesn't have to be rigid or stressful. You'll hear about a simple method using hand portions, how to create a balanced plate, and the importance of adjusting your macros meal plan based on your season of life—whether that's postpartum, in a strength phase, or navigating fat loss. Plus, you'll hear how macro tracking can support your spiritual disciplines, help you care for your body as a temple, and why this isn't about perfection—it's about simple health rhythms that reflect God's grace and purpose in your life. Key Takeaways: What macros actually are and how they help you fuel your body without obsession The role of protein, carbs, and fat in your strength, energy, and hormones Why macros tracking can be helpful—but doesn't have to take over your life How to use the hand portion method as a visual guide The connection between faith and fitness, and how to fuel your purpose in every season Links Mentioned: ✅ Your Simple Health Blueprint: www.shaeladaugherty.com/yoursimplehealthblueprint✅ The Stronger Collective App: thestrongerco.com✅ Join the Free Community: community.simplefitnesshabits.com ✅ Grab Shaela's Macro's Made Simple Guide: https://www.shaeladaugherty.com/shop-products Previous Podcast Episodes: Ep 77 How to Know if Your Nutrition Plan is Working For You: Listen Here Ep 55 Macros V Intuitive Eating - What Christian Women Need to Know: Listen Here

If you've ever searched how to get toned, workout for women for abs, or how to lose weight fast, this episode is for you. Shaela shares the real truth about getting visible ab definition, and it has nothing to do with doing endless crunches or following unrealistic diet plans. You'll learn exactly why most ab workouts are a waste of your time and how to strength train your deep core in a way that actually supports your body. With practical tips on workout routines for beginners, breathing technique, and how to progressively overload your core without overtraining, this episode is your guide to building real strength and confidence in your body. Shaela also breaks down how your macros meal plan, especially your protein intake, affects your ability to reveal those muscles and finally get toned. She explains why abs are built in your workouts and revealed through your nutrition—not by starving yourself or staying in a constant calorie deficit. Whether you've had a C-section, are postpartum, or just want a simple and faith and fitness aligned approach to getting stronger, this conversation will help you create a simple health rhythm that works. You'll walk away with a clear strategy to build a healthy core, reduce injury, improve posture, and support your long-term goals with confidence and grace. Key Takeaways: The secret to workouts for women for abs that actually work (hint: not crunches!) How to use diaphragmatic breathing and pelvic floor engagement to build deep core strength Why progressive overload matters for core muscles and how to apply it The real connection between macros, calorie deficit, and visible abs How to get results with a workout routine for beginners that builds strength without burnout Links Mentioned: ✅ Your Simple Health Blueprint: www.shaeladaugherty.com/yoursimplehealthblueprint✅ The Stronger Collective App: thestrongerco.com✅ Join the Free Community: community.simplefitnesshabits.com Podcast Episodes: Episode 115 The #1 Core Mistake Most Moms Make with Kate Horney, Listen to it here

Ever feel like eating high-protein dinners is either too expensive or too exhausting? You're not alone. In this episode, Shaela shares the real-life strategy that changed everything for her family—making high-protein meals doable, affordable, and even enjoyable. From balancing macros on a tight budget to simplifying dinner prep for busy nights, you'll learn how to fuel your body (and your family's) with quality meals that don't drain your bank account or your energy. Shaela breaks down why protein at dinner matters, what happens in your body overnight, and the one shift that helped her stop scrambling at 4 PM without a plan. She also shares her go-to method for effortless meal planning and how a simple change in how she shops for meat helped her save money, gain variety, and take stress off her plate (literally). This isn't about perfection—it's about making real, sustainable shifts in your health habits. Whether you're trying to lose fat, build strength, or just keep up with your family, you'll walk away from this episode with practical, grace-filled tools to help you make dinner one of the simplest, most nourishing parts of your day. Key Takeaways: Why protein at dinner is essential for muscle recovery, fat loss, and staying full overnight The exact high-protein dinner goal Shaela uses (30–40g per meal) How ButcherBox helped her save $100+ a month on meats while adding variety A simple framework for monthly meal planning (even if you're busy or postpartum) How to use one small dinner shift to support long-term fitness goals and save time in the kitchen Resources & Links: Join the Simple Fitness Habits for Christian Women Community: community.simplefitnesshabits.com Your Simple Health Blueprint: www.shaeladaugherty.com/yoursimplehealthblueprint The Stronger Collective Workout & Wellness App: thestrongerco.com ButcherBox Discount Link: Get Your First Box FREE + Free Ground Beef for Life ➡️ Grab Your Simple Health Blueprint to get high-protein meal planning help, strength-focused routines, and sustainable strategies built around your life. ➡️ Want to make fitness easier and more faith-filled? Join The Stronger Collective or jump into our free community!

If you love running, it's your go-to workout, your mental escape, your favorite way to move—this episode is for you. But if you've ever wondered why your legs feel fatigued, why injuries keep creeping up, or why you're not seeing the strength and definition you want, we need to talk. Running alone isn't enough to build a strong, injury-resistant body. In this episode, I break down why strength training is essential for runners and give you an exact training formula to help you balance running and strength training. Whether you're training for a marathon or just enjoy your morning jogs, these strategies will help you run stronger, prevent injuries, and build muscle definition without spending extra hours working out. By the end of this episode, you'll have a clear plan to train smarter, not harder, so you can feel confident, strong, and injury-free every time you hit the pavement. Key Takeaways: Take the 'Find Your Perfect Faith-Based Fitness Plan' Quiz to discover a plan tailored to your goals and lifestyle: https://www.shaeladaugherty.com/faithworkoutquiz ✔ Why running alone isn't enough to build a strong, resilient body ✔ The hidden risks of running without strength training (injury, muscle imbalances, joint stress) ✔ How strength training improves speed, endurance, and muscle definition ✔ The 3-3-1 off-season method vs. the 4-2-1 race-training method for runners ✔ How to structure your workouts to maximize results and prevent burnout Links & Resources: Your Simple Health Blueprint (A faith-based workout plan to help you train smarter and see real results) The Stronger Collective Workout & Wellness App (Build strength training into your running routine with expert guidance!): thestrongerco.com Simple Fitness Habits for Christian Women Community (Join for faith and fitness, workout motivation, and healthy habits!): community.simplefitnesshabits.com Call to Action: If you're tired of guessing how to balance running and strength training, I've got you covered. Join Your Simple Health Blueprint, where I'll show you exactly how to train for strength, endurance, and injury prevention—all while keeping fitness simple and sustainable. Start here. And don't forget to join the Simple Fitness Habits for Christian Women Community, where we support each other in building a strong, confident, and faith-filled fitness journey. Join here.

Have you ever looked in the mirror and thought, I feel completely at peace in my body? For most women, that feeling is rare. Instead, we struggle with frustration, guilt, and self-doubt. But here's the truth: Jesus came not just to bring peace to your heart, but to your body too. In this episode, we're diving into five powerful Bible verses that will help you see your body through the lens of peace—not pressure. If you've ever wrestled with negative body image, exhaustion, or the feeling that you have to “fix” your body, this conversation will remind you that peace isn't found in a perfect diet or fitness plan—it's found in Jesus. These scriptures will help you: ✔ Release guilt and shame around your body ✔ Find confidence and strength in the Lord ✔ Shift your mindset from frustration to freedom ✔ Trust that your body is a temple, not a project to be “fixed” ✔ Build healthy habits rooted in God's word ✔ Feel encouraged with Bible verses for weight loss and overall wellness By the end of this episode, my prayer is that you feel lighter, freer, and more at home in your body than ever before. Key Takeaways: Genesis 3:6-7 — Why we struggle with body peace in the first place. Ephesians 2:11-22 — How Jesus restores peace to our bodies, not just our souls. Philippians 4:7 — The connection between peace in our minds and peace in our bodies. Psalm 126:4-6 — God restores joy and strength, even when we feel weak. John 16:33 — Jesus has already overcome every struggle we face with our bodies. Links & Resources: Your Simple Health Blueprint (Includes workout motivation, simple habits, and spiritual disciplines to create lasting health!) The Stronger Collective Workout & Wellness App (Build strength training and get stronger in your faith and fitness journey!): thestrongerco.com Simple Fitness Habits for Christian Women Community (Join for Christian fitness, faith and fitness, and workout plans for women!): community.simplefitnesshabits.com Your body was never meant to be a burden—it was designed to be a vessel for God's work. If you're ready to step into strength training, feel confident, and develop healthy habits that last, join Your Simple Health Blueprint, where I'll help you create a plan that works with your body, not against it. Click here to start. And don't forget to join the Simple Fitness Habits for Christian Women Community, where we walk this journey together in faith and fitness, honoring your body as a temple through simple workouts and biblical encouragement. Join here.

In this special episode of Simple Fitness Habits, we're unveiling the April workout plan inside The Stronger Collective app—and why this month is all about train better, not harder. If you've ever felt pressure to do more, go harder, or hustle through workouts just to see results, this episode is your permission slip to stop striving and start training with intention. We'll walk through the full April plan including: A deload week to reset your body The start of Lean 2.0 Phase One (our favorite 4-week strength plan!) Custom modifications for women who only have 2–3 days per week Why structured strength training is more effective than random workouts How to fuel your body with high-protein breakfasts Scripture focus: verses to memorize that anchor your movement in truth You'll also hear from a Stronger Collective member about how this app is helping her feel more energized, encouraged, and connected to God through her workouts. Whether you're a longtime member or just thinking about joining, this episode gives you everything you need to step into April with clarity, confidence, and Christ-centered purpose. Key Takeaways: ✔ April is all about training better, not harder to prevent burnout and build real strength ✔ Lean 2.0 is a progressive strength plan that adapts to your schedule—2, 3, or 4 workouts a week ✔ Keep it simple: high-protein breakfasts continue to be our fueling focus for more energy & recovery ✔ Choose one scripture to memorize as you train—connect your body and spirit ✔ This plan is for busy women who want results without the pressure Links & Resources: FREE WEEK: The Stronger Collective Workout & Wellness App for Christian Women: thestrongerco.com Ready to build strength in a way that actually fits your life? Join us inside The Stronger Collective, where you'll get expertly designed workout plans, a faith-first focus, and a supportive Christian community. We're training smart, staying consistent, and honoring our bodies for God's glory—all month long. Start here.

CONTEST TIME!!! Celebrating YOU AND 15k Downloads

CONTEST TIME!!! Celebrating YOU AND 15k Downloads

Have you ever thought, If I just had the right support system, I'd finally stay consistent with my fitness goals? While accountability can be helpful, what if relying on others is actually keeping you stuck? In today's episode, we're breaking down why in-person accountability isn't always the magic solution we think it is—and what truly helps you build lasting consistency. I share my personal journey of shifting from external motivation to internal accountability, how faith plays a role in consistency, and practical steps to stay on track, even when no one is watching. If you've ever felt like you can't do this alone, this conversation is for you! Key Takeaways: Why in-person accountability isn't always the answer to staying consistent. How external motivation can actually hold you back. The role of faith in creating lasting accountability. Practical ways to stay committed to your fitness goals, even without a workout partner. How to shift your mindset and take ownership of your health journey. Links & Resources: Join the Simple Fitness Habits for Christian Women Community Your Simple Health Blueprint The Stronger Collective Workout & Wellness App Loved this episode? Let's keep the conversation going inside the Simple Fitness Habits for Christian Women Community! Share your thoughts, ask questions, and get encouragement from like-minded women walking this journey with you. Click here to join! And if you're ready for a clear, faith-filled plan to build strong, sustainable health habits, check out Your Simple Health Blueprint. It's your step-by-step guide to making consistency easy! Learn more here.

For years, the message for women has been to shrink, weigh less, and take up less space. But Christian women everywhere are realizing that feeling strong, confident, and capable in their bodies is far more important than chasing a number on the scale. In this episode, we're talking about: ✅ Why shifting from weight loss to strength building is so freeing ✅ 3 simple, faith-based strategies to help you feel strong today—without waiting for the scale to drop ✅ How strength training, mindset shifts, and fueling your body well create lasting results If you've ever felt stuck in diet culture, constantly focused on losing weight, or wondering how to feel strong in your body, this episode is for you. It's time to ditch the all-or-nothing mindset and embrace sustainable, faith-filled health rhythms that actually work in real life.

Today's episode is one you won't want to miss. We're diving into a conversation that doesn't get enough airtime—modesty in fitness. I'm sitting down with Christian fitness coach, Hannah Roy, to talk about what we wear to the gym and why it might matter more than we think. But before you start feeling judged—this isn't about rules or rigid standards. It's about freedom, biblical truth, and how our clothing choices can reflect our heart posture. Hannah shares her personal journey with modesty, the cultural influences shaping gym attire, and how honoring God in what we wear can actually be freeing rather than restrictive. If you've ever wondered, Is there a line for what's appropriate? Does it really matter?—this episode is for you. Key Takeaways: How modesty in fitness goes beyond personal preference and into biblical truth. Hannah's testimony on shifting her perspective on gym attire. The cultural influences shaping modern activewear and what to consider as a Christian woman. Why honoring the Lord with our clothing choices can lead to greater confidence and freedom. Practical, grace-filled encouragement for making choices aligned with your faith. Links & Resources: Join the Simple Fitness Habits for Christian Women Community: Join Here Your Simple Health Blueprint: Enroll with Us Today The Stronger Collective Workout & Wellness App: Join Today Follow Hannah Roy on Instagram Call to Action: Loved this episode? Let's keep the conversation going inside the Simple Fitness Habits for Christian Women Community! Share your thoughts, ask questions, and get encouragement from like-minded women walking this journey with you. Click here to join! And if you're looking for a faith-filled way to build strong, sustainable health habits, Your Simple Health Blueprint is for you. Check out the details here and take the next step in your journey! Leave a Review & Share the Episode! If this episode encouraged you, please leave a 5-star review and share it with a friend who needs this message. Your support helps this show reach more women who are ready to build strong bodies and stronger faith!

Struggling to find joy in your fitness journey? Does working out feel like just another thing on your to-do list? What if you could shift your mindset and start seeing movement as an act of worship, not just a chore? In this episode, I'm sitting down with Hannah Roy, a Christian health & fitness coach, to talk about how faith and fitness go hand in hand. She shares her personal journey of transformation—how she went from focusing on fitness for vanity to finding true purpose in honoring God with her health. We'll cover: ✅ How to shift your motivation from aesthetics to worship ✅ Why finding your identity in Christ changes everything ✅ The most common fitness struggles Christian women face (and how to overcome them) ✅ Practical ways to create a healthy, joy-filled lifestyle that fits your faith and your family ✅ How Hannah integrates fitness & faith in her coaching and ministry Meet Hannah Roy Hannah is an online fitness coach who helps Christian women simplify their health and find joy in the journey. She's passionate about helping women take care of their bodies without stress, shame, or worldly pressure—and instead, do it for the glory of God.

5 Health & Fitness Must-Haves for Busy Working Moms: https://www.shaeladaugherty.com/workingmom Enroll in Your Simple Health Blueprint: https://www.shaeladaugherty.com/yoursimplehealthblueprint Are you frustrated with fat loss? Feeling stuck between all the conflicting advice—cut carbs, do more cardio, intermittent fast, or track every macro? Fat loss doesn't have to be confusing! In this episode, we're going back to the simple, science-backed basics that help women lose fat, gain strength, and feel confident—without restrictive diets or overtraining. I'm breaking down the 5 key steps to sustainable fat loss, including why strength training is essential, how nutrition plays a bigger role than you think, and how sleep and stress impact your results. If you're tired of feeling stuck and want a clear, real-life strategy that actually works, this episode is for you. In This Episode, You'll Learn: ✔️ The biggest fat loss myths keeping you stuck✔️ Why strength training is the key to burning fat (not just cardio!)✔️ The truth about nutrition and how to eat for fat loss without stress✔️ How sleep and stress can make or break your results✔️ 5 simple, sustainable steps to losing fat without overcomplicating it Stronger, Not Just Smaller: A Christ-Centered Approach to Fat Loss As moms, we don't just want to lose fat—we want to feel strong, confident, and energized. And if you've tried all the diets, workouts, and fat loss plans but still feel frustrated, you don't need another restrictive program—you need a sustainable strategy. Your Simple Health Blueprint was created to help Christian women build strong, healthy bodies without guilt, burnout, or confusion. It's a step-by-step guide to creating a fitness and nutrition plan that actually fits your life—so you can finally stay consistent and see results that last.

Download the free 5 Health & Fitness Must Haves >> https://www.shaeladaugherty.com/workingmom Join Your Simple Health Blueprint >> https://www.shaeladaugherty.com/yoursimplehealthblueprint Right now, everyone in the fitness world is saying eat more protein!—and for good reason. Protein is essential for fat loss, muscle building, better energy, and keeping you full longer. But let's be honest—between work, kids, and a never-ending to-do list, actually hitting your protein goals can feel overwhelming. If you're struggling to get enough protein, feel stuck eating the same meals every day, or need fast, high-protein snack ideas that taste good, this episode is for you! I'm sharing simple protein hacks that will make hitting your daily goal effortless—including easy breakfast swaps and grab-and-go protein snacks that fit into your busy lifestyle. In This Episode, You'll Learn: ✔️ Why protein is a game-changer for fat loss, metabolism, and muscle building✔️ Simple ways to boost protein at breakfast without extra effort✔️ High-protein snack ideas that aren't just nuts and boring protein bars✔️ How to stay full longer, reduce cravings, and improve energy with the right protein sources Quick Protein Hacks for Busy Women: 1️⃣ Protein-Packed Oatmeal – Stir in a scoop of protein powder for an easy 20g+ protein boost2️⃣ Greek Yogurt Upgrade – Swap out low-protein yogurts for Oikos Pro or plain Greek yogurt with nut butter3️⃣ Egg Muffins for Meal Prep – Whisk eggs, add cheese/veggies, bake in muffin tins for a quick high-protein breakfast4️⃣ Cottage Cheese & Fruit – A high-protein snack packed with nutrients5️⃣ Protein Coffee – Mix protein powder into your morning coffee for a latte-style protein boost Best High-Protein Grab & Go Snacks: ✔️ Jerky & Meat Sticks (Chomps, Paleovalley, or turkey sticks)✔️ Protein Bars (Barbell, Cliff Builder's, RX Bars)✔️ Cheese Sticks or Baybel Cheese✔️ Hard-Boiled Eggs✔️ Edamame & Roasted Chickpeas Make Protein & Nutrition Easy If you want a step-by-step plan to simplify your health, fitness, and nutrition while keeping faith at the center, check out Your Simple Health Blueprint. This faith-based health course helps busy women like you stay consistent and motivated without guilt or overwhelm.

March is here, and inside the Stronger Collective app—a workout and wellness app designed for Christian women—we're bringing you a powerful lineup of workouts, fat loss strategies, and high-protein nutrition to help you get stronger and feel amazing in your body. This month, we're welcoming trainer Kate Horney, founder of Beyond Fit Mom, and launching her Beyond Baby program, a fat loss and core training plan that ANYONE can benefit from—whether you had a baby three months ago or three decades ago. If you're a Stronger Collective member, your March workouts are waiting for you! Not a member yet? Join us now and start seeing results with a faith-filled, effective, and time-efficient fitness plan. Get a 7 day free trial HERE What's Inside the Stronger Collective in March? Our March focus is on fat loss, core strength, and high-protein nutrition—all designed to fit into your real life. Workouts That Work for Your Busy Schedule We know you don't have hours to spend in the gym, which is why our workouts are short, effective, and designed to fit your lifestyle.This month, you'll get: ✔ 4 strength-based, fat-burning workouts per week✔ 2 focused core training sessions per week✔ Time-efficient, 20-minute workouts✔ A full-body approach that enhances metabolism and builds strength Kate Horney's Beyond Baby Phase 1 Program is structured to maximize results with progressive overload—which means focusing on the same workouts for a full week to track improvements and build strength. Nutrition Focus: High-Protein Breakfasts We're dialing in high-protein breakfasts to help you:✔ Increase energy levels✔ Stay fuller for longer✔ Support lean muscle growth and fat loss Here are three quick high-protein breakfast ideas you can start using today:1️⃣ Eggs + Avocado Toast – Add two eggs to Dave's Killer Bread and smash some avocado on top for a nutrient-dense breakfast.2️⃣ Greek Yogurt Parfait – Use Oikos Pro Greek yogurt (or another high-protein brand), add berries, nuts, and granola for a delicious meal.3️⃣ Protein Coffee Smoothie – Blend protein powder, cold brew coffee, almond milk, and a banana for a power-packed start to your day. Inside the Stronger Collective, you'll get easy-to-follow meal plans and high-protein recipes to help you hit your nutrition goals without stress. Hydration & Recovery: Prioritizing Water + Electrolytes Staying hydrated is essential for fat loss, energy, and recovery. This month, we're focusing on drinking half your body weight in ounces of water daily and adding electrolytes on workout days to maintain energy and muscle recovery.Try LMNT electrolyte powder for a perfect balance of sodium, potassium, and magnesium to support your workouts. Why Join the Stronger Collective? The Stronger Collective isn't just another fitness app. It's a faith-based fitness and wellness community where you'll never have to figure out your workouts alone. As a member, you'll get:✔ Expert-designed strength, fat loss, and core workouts✔ A sustainable approach to fitness that fits into your real life✔ Support from an incredible community of like-minded Christian women✔ New workout plans every month✔ Faith-based encouragement, prayer, and scripture in every workout March is the perfect time to join us and build strength inside and out. Check out The Stronger Collective today: https://thestrongerco.com/ If you're already in the Stronger Collective, your March workouts are ready in the app under "This Month's Focus"—let's go! If you're not in yet, join us today through the link in the show notes. You are stronger than you think, and you don't have to do this alone. Let's make March your strongest month yet!

Join the Simple Fitness Habits Christian Community HERE Enroll in Your Simple Health Blueprint and Let's do this! https://www.shaeladaugherty.com/yoursimplehealthblueprint Does working out feel like just another task on your never-ending to-do list? Maybe you start a workout plan full of motivation, but after a few weeks, it feels more like a burden than something you enjoy. You find yourself checking off the boxes, pushing yourself through, and trying to do it all perfectly. Before long, fitness feels exhausting—like something you have to do rather than something you want to do. But here's the truth: fitness doesn't have to feel like a chore. Instead of draining you, it can actually be life-giving. It can be an opportunity for joy, gratitude, and even worship. In this episode, we're diving deep into the gospel and how it transforms the way we view health and fitness. When we shift our mindset and align our workouts with faith, exercise stops feeling like another obligation and becomes a joyful, freeing part of our daily lives. If you've ever struggled to stay consistent, if workouts feel like a burden, or if you want to connect your fitness journey with your faith, this episode is for you. In this episode, you'll learn: Why fitness is a response to God's love, not a requirement to prove your worth. How to release guilt and embrace grace-fueled discipline. Why your body is a vessel for service, not a project to perfect. How strength isn't just for you—it's meant to help you show up fully in your calling. How to shift from striving to thriving in your health journey through faith. Fitness isn't just about how you look—it's about how you show up for the life God has called you to live. Your Next Step: If you're ready to stop seeing fitness as an obligation and start building a faith-filled, sustainable health rhythm, Your Simple Health Blueprint is for you. It's not another diet. It's not about pressure or perfection. It's a proven system to help Christian women build consistent, grace-filled health habits that actually fit their lives. Click the link in the show notes to grab Your Simple Health Blueprint today and start experiencing freedom in your fitness journey. JOIN HERE

Join Simple Fitness Habits for Christian Women Community: JOIN HERE Check out Your Simple Health Blueprint & Get Motivated & Consistent TODAY: https://www.shaeladaugherty.com/yoursimplehealthblueprint Struggling to Stay Consistent in Your Fitness? Here's Why (and What to Do Instead) You start strong, full of motivation. But then life happens—you miss a workout, grab takeout instead of cooking, and suddenly you feel like you've lost all progress. Sound familiar? The problem isn't your willpower or discipline—it's your strategy. Today, I'm breaking down the top 3 ways to stay consistent with your workouts (even when motivation disappears). In This Episode, You'll Learn: ✅ Why motivation will always fail you—and what to rely on instead✅ How to build fitness rhythms that actually fit your busy life✅ The secret to sticking with workouts long-term (without guilt or burnout) 3 Simple Ways to Stay Consistent with Fitness 1. Stop Relying on Motivation—Build Rhythms InsteadMotivation is fleeting, but rhythms create consistency.Schedule your workouts like an appointmentPair movement with daily habits (habit stacking)Lower the barrier—5-10 minutes of movement still counts! 2. Make Fitness Work for You (Not the Other Way Around)Your workouts should fit YOUR lifestyle.Pick the best time of day for your energy levelsChoose workouts you actually enjoyBe flexible—some days will be full workouts, others may just be a walk 3. Let Go of the All-or-Nothing MindsetSkipping one workout doesn't mean you've failed.Adopt the “always something” mentality—small actions add upStop starting over—just keep going!Progress > Perfection Ready to Build a Fitness Habit That Sticks? If you're tired of feeling stuck, Your Simple Health Blueprint will help you break free from the cycle of stopping and starting. No more guilt, no more overwhelm—just a clear, faith-based plan to help you stay consistent.

Your Simple Health Blueprint is Here! You know your health matters—but have you ever connected it to God's calling on your life? It's time to stop feeling stuck in cycles of guilt, burnout, or inconsistency and finally build a faith-filled, sustainable approach to health. Your Simple Health Blueprint is your step-by-step guide to creating grace-filled fitness rhythms, realistic nutrition habits, and lasting energy—without guilt or overwhelm. Sign up now before doors close on February 22nd, 2025!

Last time to sign up for the Jumpstart Your Health Workshop: https://www.shaeladaugherty.com/jumpstartyourhealth25 Struggling to fit in workouts with kids at home? Whether you're trying early mornings, nap times, or just squeezing in movement when you can, it can feel impossible to stay consistent. But what if fitness didn't have to compete with your family life—what if it became part of it? In this episode, I'm breaking down five real-life strategies to help you exercise with your kids around—without frustration, guilt, or feeling like you have to wait for a perfect, quiet moment that never comes. You'll learn how to:✅ Stop hiding your workouts and make movement a normal part of your kids' lives✅ Get your kids involved (yes, even toddlers!) in ways that are actually fun✅ Let go of perfection and embrace movement in any way that fits your season✅ Use fitness as a tool to teach your children about healthy habits✅ Make workouts work for you—even in the chaos of motherhood If you've ever thought, "I'll just wait until life slows down," this episode is for you. You don't have to wait. You can start today, in the middle of the mess.

Join the Jumpstart Your Health Workshop! https://www.shaeladaugherty.com/jumpstartyourhealth25 If you've been stuck in an all-or-nothing mindset with your health or feel like fitness is just another overwhelming task on your to-do list, this free workshop is for you! You'll walk away with:✅ One practical step you can take right now to build a healthy rhythm that fits into your busy life✅ Encouragement and motivation to stop feeling guilty when life throws you off track✅ A faith-centered perspective on how to care for your body without pressure, burnout, or unrealistic expectations

Sign up for the Jumpstart Your Health Workshop TODAY! Register here: https://www.shaeladaugherty.com/jumpstartyourhealth25 Get Kate's Mom Tummy Rehab - click HERE use code TSC to get 50% off! How to Strengthen Your Core and Heal Diastasis Recti at Any Age Have you ever felt frustrated with your core after having kids? Maybe you've noticed a lingering belly pooch, lower back pain, or even issues like pelvic floor weakness—but no matter how many crunches you do, nothing seems to change. You're not alone, and today, we're breaking down WHY. In this episode of the Simple Fitness Habits Podcast, I'm joined by Kate Horney, pre/postnatal fitness expert and founder of Beyond Fit Mom. She's here to help us understand diastasis recti—what it is, why it matters (no matter how long it's been since you had kids), and how to heal and strengthen your core the right way. What You'll Learn in This Episode: ✔️ What is diastasis recti? Why nearly 60% of moms experience it but don't realize it.✔️ Why core weakness isn't just about “getting your body back”—it affects posture, back pain, pelvic floor issues, and even digestion.✔️ How to know if you have diastasis recti (hint: it's NOT just about looking “pregnant” years later).✔️ The 3-step process to heal your core at ANY stage of life—Reconnect, Retrain, Rebuild.✔️ The biggest mistakes women make with core workouts that can actually make diastasis recti WORSE.✔️ Why traditional ab exercises (like crunches and planks) aren't always the best choice for core healing.✔️ How your core health affects perimenopause, menopause, and long-term strength.✔️ Simple movements you can start today to build a stronger, healthier core. Why This Matters for Every Mom Even if your kids are grown, healing your core is still possible! Strengthening your deep core muscles isn't just about appearance—it's about long-term strength, stability, and feeling GOOD in your body. Whether you're a new mom or decades postpartum, it's never too late to reconnect, retrain, and rebuild your core. Resources & Next Steps:

Join the Jumpstart Your Health Workshop HERE! Get her Mom Tummy Rehab - click HERE use code TSC to get 50% off! Hey, Fit Fam! Today, I'm beyond excited to introduce you to my new friend, Kate Horney, from Beyond Fit Mom! If you're a busy mom navigating the ever-changing seasons of life—whether that's postpartum recovery, perimenopause, or just trying to make fitness fit into your already full plate—this episode is for you. Kate is a pre- and postnatal fitness specialist with nearly two decades of experience in the fitness industry. She's the creator of Beyond Fit Mom, an OB-endorsed fitness program designed to help women strengthen their core, rebuild their bodies after pregnancy, and develop sustainable health habits for life. But what I love most about Kate? She blends faith and fitness in a way that's practical, sustainable, and deeply rooted in stewardship over striving. In This Episode, We Talk About: ✅ Kate's personal journey into fitness and how motherhood reshaped her approach to health✅ How to balance health and fitness without obsessing or feeling guilty✅ Why faith should be at the center of your health journey✅ How Kate creates a culture of wellness in her family (and how you can do the same!)✅ Common struggles moms face—like diastasis recti and postpartum core recovery✅ The difference between training for aesthetics vs. training for longevity and function✅ Simple, sustainable ways to prioritize movement when life is busy Faith & Fitness: Why Your Health is a Form of Worship One of my favorite takeaways from this episode is the reminder that taking care of your body isn't about vanity—it's about honoring the Lord. Kate shares how 1 Corinthians 6:19-20 has shaped her view of fitness and how she teaches women to see movement as an act of worship. When we shift our focus from aesthetics to stewardship, we stop feeling guilty for taking care of ourselves and start seeing our health as a way to better serve God, our families, and our calling. Struggling to Balance Fitness & Motherhood? You're Not Alone. If you've ever felt like you're stuck in the yo-yo cycle of fitness—swinging between obsession and apathy—you're not alone. Kate and I talk about how we've both walked through that struggle, and what it takes to find a sustainable, grace-filled approach to health that works in every season of life. Kate shares how she built Beyond Fit Mom out of a deep desire to help women find freedom—not frustration—in their fitness journey. From postpartum recovery to perimenopause, she's helped thousands of women develop fitness rhythms that are effective, faith-filled, and sustainable. Practical Takeaways from This Episode:

Sign up for the FREE Jumpstart Your Health Workshop 2025: https://www.shaeladaugherty.com/jumpstartyourhealth25 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 Episode Reframing 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 Woman You'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 Workshop Ready 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.

>>>Join the Jumpstart Your Health Workshop: https://www.shaeladaugherty.com/jumpstartyourhealth25 Join The Stronger Collective today: https://thestrongerco.com/ 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.

JOIN THE WORKSHOP: https://www.shaeladaugherty.com/jumpstartyourhealth25 Get FREE 7 days in the best christian workout app: https://thestrongerco.com/ 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:

SIGN UP FOR THE JUMPSTART YOUR HEALTH WORKSHOP: https://www.shaeladaugherty.com/jumpstartyourhealth25 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 JourneyDiscover 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 EffortlessLearn 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 RhythmsBuild 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 GoalsAlign 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-care Women who want a sustainable health routine that fits their faith and lifestyle Anyone looking for simple, actionable strategies to stop the cycle of starting over Key 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 @sdfitwell Join the Simple Fitness Habits Community Don'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!

Download our "easy button" for health and fitness - the 5 Health & Fitness Must-Haves for Busy Working Moms 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 WayProgress 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-ChangerDitch 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 Moms Join 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.Click here to download your free guide! Ready for More? 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.

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! Overview Consistency 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 Journey Remember, 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 Group Take 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 TogetherYou 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.