New Mercies Fitness

We all need each other. That's no different when it comes to our health. We are whole people which includes our social well being. So today I invite you to jumpstart your journey but I ask you to consider inviting a friend on it with you and I explain why. I also get a little peacemaker-y on you and I make no apologies. :) If you haven't signed up for the FREE 5 Day Small Steps Jumpstart, click here to get started. Join us over at the New Mercies Collective to come alongside others who are like-minded in their desire to find a different way to nourish their bodies well from the inside out and ditch diet culture for good. Head over to the website for all you need or follow along on Instagram or Facebook. Each month I post new short workout videos for you over on the YouTube channel if you're looking to get moving.

Today I talk about the big B . . . Breakfast! Don't skip it or this episode. If you haven't signed up for the FREE 5 Day Small Steps Jumpstart, click here to get started. Join us over at the New Mercies Collective to come alongside others who are like-minded in their desire to find a different way to nourish their bodies well from the inside out and ditch diet culture for good. Head over to the website for all you need or follow along on Instagram or Facebook. Each month I post new short workout videos for you over on the YouTube channel if you're looking to get moving.

In this series, I'm coming to you for just a few minutes to give you a little encouragement to help give you a jumpstart with a small actionable step. Today we talk about movement. If you haven't signed up for the FREE 5 Day Small Steps Jumpstart, click here to get started. Join us over at the New Mercies Collective to come alongside others who are like-minded in their desire to find a different way to nourish their bodies well from the inside out and ditch diet culture for good. Head over to the website for all you need or follow along on Instagram or Facebook. Each month I post new short workout videos for you over on the YouTube channel if you're looking to get moving.

In this series, I'm coming to you for just a few minutes to give you a little encouragement to help give you a jumpstart with a small actionable step.  Today we talk about joy because it's foundational. If you haven't signed up for the FREE 5 Day Small Steps Jumpstart, click here to get started. Join us over at the New Mercies Collective to come alongside others who are like-minded in their desire to find a different way to nourish their bodies well from the inside out and ditch diet culture for good. Head over to the website for all you need or follow along on Instagram or Facebook. Each month I post new short workout videos for you over on the YouTube channel if you're looking to get moving.

In our last episode in this series where I've been giving you some quick ways to focus on your wellness, I leave you with 5 ways to really focus on your mind. Try doing one of these this week and see how your thought life changes. Mentioned in this episode: Proverbs 4:23 (CEB) Philippians 4:8 (NIV) Proverbs 13:20 (ESV) New Mercies Collective (private FREE Facebook group) The Wellness Revelation small group study Small Steps Jumpstart Anti Diet by Christy Harrison Intuitive Eating by Evelyn Tribole and Elyse Resch (they've come out with several editions so I'd recommend getting the most recent one) Health at Every Size by Linda Bacon The Wellness Revelation by Alisa Keaton Body Love by Kelly Leveque Move for Joy by Kasey Schuler Website Facebook YouTube for workouts Instagram: @newmerciesfitness

Our sleep habits affect our health big time.  So today I give you some small ways to help create better habits when it comes to your shut eye.  Pick one to try this week and see if you have any improvement! Website Facebook New Mercies Collective (private FREE Facebook group) YouTube for workouts Instagram: @newmerciesfitness

I'm all about adding in rather than making big sweeping changes or starting with replacing. So today I give you some ideas as to how to do that so your body is more nourished and you have the energy to do what you need to! The Flexible Meal Planning System Website Facebook New Mercies Collective (private FREE Facebook group) YouTube for workouts Instagram: @newmerciesfitness

In today's episode, I give you some reasons why it's good to even move just a little and then provide you with some ways to get just a little extra in. Mentioned in this episode: Small Steps Jumpstart New Mercies Collective In case you missed it: The Flexible Meal Planning System Health at Every Size by Linda Bacon

At the time of this recording, it's Memorial Day here in the US. But even if it's not when you're listening, chances are you'll be going to a picnic or BBQ at some point. So in this episode, I make it extra short and sweet and help you navigate that spread of deliciousness. What I say may surprise you. LINKS Small Steps Jumpstart The Flexible Meal Planning Course New Mercies Collective FB & IG: @newmerciesfitness

In this episode, we talk about nourishing our bodies with what we put into them and I give you a challenge that is easy to implement. You can totally do this and I can't wait to see how you do! Inward Step: I want you to track how many color foods you eat. See if you notice yourself consuming more of a variety as the week progresses just because you're more intentional. Outward Step: Go to a farmer's market this week and try something you wouldn't normally. Consider purchasing something for a person experiencing homelessness near you or buying for the person behind you like you would in a fast food drive-thru. LINKS Small Steps Jumpstart The Flexible Meal Planning Course New Mercies Collective FB & IG: @newmerciesfitness

Overview: In this episode, I give you a recipe (pun intended) for a way to make sure your meal planning system is working for you rather than against you. There are 4 key components that will help you be more successful. Inward step: Take one of the principles and reflect on it. Take one small action. Outward step: Get together with a friend for a meal. LINKS Small Steps Jumpstart The Flexible Meal Planning Course New Mercies Collective FB & IG: @newmerciesfitness Head on over to the website to get connected. The place to be is the New Mercies Collective, a free private Facebook group, where I share some tips, encouragement, and challenges. It's a safe space to help one another out as we seek to nourish our bodies well and we'd love to have you join us!

In this episode I give you 3 shortcuts for when you're making meals. It's all about progress, not perfection, and these are super tangible ways to lessen the overwhelm. Inward step: Pick one of the three ideas to try this week! Outward step: Help someone else out by making extra of a meal and giving it to them or stopping by with some groceries that you picked up while you were out. Make sure you're signed up for my email list to be notified when the meal planning course goes live. Head on over to the website to get connected. The place to be is the New Mercies Collective, a free private Facebook group, where I share some tips, encouragement, and challenges. It's a safe space to help one another out as we seek to nourish our bodies well and we'd love to have you join us!

This episode starts a new series all about meal planning! Today I talk about why this is important, bringing in a couple of Bible passages to help us out. In your small steps at the end, I've encouraged you to really think about how having a solid meal planning system in place will help you and your family thrive--envision it! For your outward step, I asked you to do some research about food insecurity where you live and consider making a donation physically or financially if you're able to a local organization you trust or one such as Feeding America. Make sure you're following along on social media and have joined the email list. Lots is going to be shared over the next few weeks that you're not going to want to miss! Join our private Facebook group to take the podcast further in an encouraging, safe space. It's totally free! Find me on Facebook or Instagram @newmerciesfitness Website (you can join the email list there too)

In today's episode, I go over 3 common mistakes people make when trying to strengthen their core. Inward step: Try doing one core movement (see my YouTube channel for ideas) and do it with intention (slowly, thinking through each step). Outward step: Get to know someone who you maybe have held a wrong assumption about (made the mistake of judging who they are without truly knowing them). Join our private Facebook group to take the podcast further in an encouraging, safe space. It's totally free! Find me on Facebook or Instagram @newmerciesfitness Website

In today's episode, we take a step back from the physical and dig deeper. What are some core beliefs we believe about our bodies? How are they missing the mark? What are the truths to replace those lies? For your small steps for today, I encouraged you to think of a lie you may be believing, what the core belief is when you choose to believe it, and then think of the truth that can debunk that lie. As your outward step, I invited you to share a truth with a friend by writing a note about how you see her but also how God sees her. There is so much junk that goes into our minds every day so let's shower people with truth this week! Join the New Mercies Collective, a private Facebook group where we take the podcast a step further in a safe, welcoming environment. Find me on Facebook or Instagram @newmerciesfitness Website

In this episode we get practical. What are some things we can do to gain some core strength and lose some of that belly fat? For our small steps, I gave 3 things to choose from related to sleep, strength training, and hydration. Pick one! For your outward step, I encouraged you to get in touch with a friend and connect about Jesus. What is He teaching you? How are you growing? If you're in a rough season of your faith, maybe deconstructing or reconstructing your faith, just spend some time with Jesus in silence, give a spiritual discipline a try, or read a passage of Scripture. It's important we connect to our core, Jesus, and not just focus on the outward. Visit the website here and check out the Core Challenge! Join the private Facebook group to take the podcast further. Find me on Instagram or Facebook @newmerciesfitness

Today we start a new series on our core. In this episode, I want to address how we often want six pack abs, why that may never actually happen, and what we can focus on instead. Sign up for the core challenge by clicking here. Small Steps Inward: Focus on your posture this week and journal/reflect on how you feel before/after you self-correct Outward: Use your core to help someone else with a task. Tag me on social media (@newmerciesfitness) with what you did and how you engaged your core! IG/FB/YouTube: New Mercies Fitness Website Email: debbie@newmerciesfitness.com

It's a 5th Monday so it's Q&A with Debbie time! Today I answer a question about snacking. Oh those snack cravings are so good at creeping up on us (or flat out banging on the door). What do we do when they hit? I talk about what this happens, what to do when we have those cravings, and how we can possibly even avoid them. If you have any questions you want me to answer, email me at debbie@newmerciesfitness.com or send me a message on IG/FB. Mentioned in this episode: Balance Your Blood Sugar by Kelly Leveque Body Love by Kelly Leveque (you can also find this on Abebooks.com, Thriftbooks.com, and likely your local library) Cookies & Cream Smoothie Recipe Small Steps Inward: Try one thing I mentioned in this episode. Start today or tomorrow but don't wait til next week! Outward: Invite a family member/friend to take that small step with you.

In our final episode of our thirsty series we are getting practical. Why do we need to hydrate, how do we dehydrate ourselves and how can we get more water into our bodies? We talk about it all in today's episode. Thirsty Challenge PDF Sign up for a free monthly newsletter with workouts, recipes, resource recommendations, a short encouragement, and more. Click HERE. IG/FB/YouTube: New Mercies Fitness Website Email: debbie@newmerciesfitness.com

In today's episode we talk about Jeremiah 2:13 and the idea of broken cisterns. Small Steps Inward: Get angry with diet culture. Then let Jesus wash over you with living water. Outward: Reach out to a younger-than-you girl and let her know her body is good and she is loved. Use the coloring pages I have available (free when you sign up via email by clicking HERE). Thirsty Challenge PDF Sign up for a free monthly newsletter with workouts, recipes, resource recommendations, a short encouragement, and more. Click HERE. IG/FB/YouTube: New Mercies Fitness Website Email: debbie@newmerciesfitness.com

Mentioned in this episode: John 4:4-30 (CEB) Mom Community Atlanta Exodus Road Mercy House Global International Justice Mission Thirsty Challenge PDF Sign up for a free monthly newsletter with workouts, recipes, resource recommendations, a short encouragement, and more. Click HERE. IG/FB/YouTube: New Mercies Fitness Website Email: debbie@newmerciesfitness.com

We're starting a new 4 week series this month I'm calling Thirsty. We're going to talk about hydration in a figurative sense but also get real life practical with our water intake. Today, we're starting deep. We're getting into the core of what replenishes us. I'm talking about why we often feel so parched. Every episode we have an inward and an outward step so here is a recap of what those are for this episode: Inward: Unfollow any social media accounts that tempt you to go elsewhere to satisfy you but will leave you feeling parched. Outward: Encourage one of the accounts you DIDN'T unfollow and tell them why! Thirsty Challenge PDF Sign up for a free monthly newsletter with workouts, recipes, resource recommendations, a short encouragement, and more. Click HERE. IG/FB/YouTube: New Mercies Fitness Website

This is our last episode in our series on habits. Today, we quickly review what we talked about in the last couple of episodes and end with how to work our way toward our larger goal so we don't stay stuck at small. As you listen, if you need help with figuring this out when it comes to your fitness journey, send me an email or contact me on social media and let's brainstorm together. Inward Write out some small incremental steps you can take toward your larger goal. Outward Share what you've been working on this month with your goal. Find a friend and ask them to hold you accountable. 2 habits books I recommend: Tiny Habits by BJ Fogg Atomic Habits by James Clear IG: @newmerciesfitness FB Youtube Website Email: debbie@newmerciesfitness.com

In our third episode in our series on habits, we talk about what to do when a habit doesn't seem to be sticking. How can we tweak it instead of giving up? Small Steps Inward: Write down some ideas for how you can tweak your habit. Then try some and see what sticks. Outward: Use the concept of tweaking to make sure you find a way to connect with someone, like we talked about last week.   IG: @newmerciesfitness FB Youtube  Website Email: debbie@newmerciesfitness.com

Ready to take those small steps and make them into reality? We're talking prompts today and I can't wait to hear how you're going to make these habits a reality. Pop some headphones in, do some chores, and join me as we continue our series on habits. Small Steps Inward: Take a small step and create a prompt to go with it. Be specific like we talked about in the episode! Outward: Connect with someone this week but make it a habit by tying it to a prompt so you keep doing it. IG: @newmerciesfitness FB Youtube Website Email: debbie@newmerciesfitness.com

Today, we start a series on habits. We all want to create healthy habits that actually last but sometimes our intentions fall short. We need a little more intentionality and structure. So grab a cup of your favorite warm drink and listen in as we start making these habits become reality for the long haul. Small Steps Inward: Write out how your goal will help you grow. List anything you can think of. Outward: Write out how your goal will affect the others in your life. IG: @newmerciesfitness FB Youtube Website Email: debbie@newmerciesfitness.com

In today's episode, we talk about starting small so that our growth is sustainable. Next week, we'll start a series on habits and get super practical. Today is a foundational episode to get us into the mindset so we're setting ourselves up for success that's sustainable. Small Steps: Inward: List some things that you've learned how to do/accomplished. Pick one and reflect on the small steps it took to get there. Outward: Ask a loved one who you admire about something they've accomplished and what it took for them to get there. What small steps do you hear them sharing? Join the New Mercies Collective IG: @newmerciesfitness FB Youtube Website Email: debbie@newmerciesfitness.com

A few days ago, I celebrated my 35th birthday and I felt like we should take today's episode and celebrate who God made us to be.  Join me as we discuss speaking love over ourselves and changing the narrative. Small Steps Inward:  Write out who are you (not you who aren't).  Finish with "I am loved by God just as I am and nothing I do will ever change that." Outward: Print or create some encouragement cards to place somewhere to remind people they are loved and beautiful just as they are.  Below are some links to help you get started. https://www.beingbetterhumans.com/encouragement-cards-print-for-free/ https://www.littlegirldesigns.com/encouragement-cards/ https://www.hannanilssondesign.com/youre-awesome-printable-cards/ Join the New Mercies Collective IG: @newmerciesfitness FB Youtube  Website Email: debbie@newmerciesfitness.com

In today's episode, we talk about how we're naturally wired and how it can affect our fitness journey. Small Steps: Inward: Take the test below! Outward: Call out the good in someone else. 4 Tendencies Info/Quiz Join the New Mercies Collective IG: @newmerciesfitness FB Youtube Website Email: debbie@newmerciesfitness.com

In today's episode, I challenge you to throw away the rules. With the New Year and all the resolutions, it can be easy to stick ourselves in a box and try a program with grand hopes of change. But often times, rules are actually preventing us from experiencing freedom. Listen in as we discuss why. Inward: Ask Jesus to free you from a rule that you've been stuck believing you have to follow. Outward: Either on social media or with a friend, share a rule you're trying to let go of. Join the New Mercies Collective Email: debbie@newmerciesfitness.com IG: @newmerciesfitness FB: facebook.com/newmerciesfitness Youtube Website

In the previous episode, we talked about the first 4 core values we have here. In today's episode, we talk about core values 5-8. Which ones resonate with you the most? Which are you confused about or want more clarification on? Inward: Write down the core value you resonate with the most on a piece of paper. Place it on your dashboard or somewhere you'll see it as a reminder to live by that value. Outward: Look for an opportunity to practice gracious assumptions. Join the New Mercies Collective (new challenge starts January 1) Email: debbie@newmerciesfitness.com IG: @newmerciesfitness FB: facebook.com/newmerciesfitness Youtube Website

In today's episode, I briefly explain our core values here, which are foundational for what we do here. Our values are subversive to the fitness industry and for good reason. I hope you find them refreshing and freeing. Today, I talk through the first 4 of 8. In Part 2, I'll talk through core values 5-8. Join our online membership community before the new year! Start the January challenge with us! Email: debbie@newmerciesfitness.com IG: @newmerciesfitness FB: facebook.com/newmerciesfitness Youtube Website

In today's episode, we say goodbye to numbers for a bit and say hello to some other ways we can measure our progress when we've been nourishing our bodies well. We call these non-scale victories. I explain what they are and give some examples you can look for as you continue on your fitness journey. Anti-Diet by Christy Harrison Inward Step: Put the scale and measuring tape away. Start keeping a journal with non-scale victories you see. Outward Step: Apologize to someone if you feel you've contributed to their focus on weight loss rather than their overall health. Comment on a non-scale victory you see in someone else. Email: debbie@newmerciesfitness.com IG: @newmerciesfitness FB: facebook.com/newmerciesfitness Youtube Website

We're kicking off the podcast with a quick talk about shalom and why it matters when it comes to our health. The following were mentioned in the podcast: Daily Grace Co. Amen Bible study Shalom Sistas by Osheta Moore John 10:10 Galatians 5:22 John 15 Psalm 29:11 Inward step: List one thing about who God says you are. Breath prayer: (in) "You are restoring me" (out) "back to good." Outward step: Write a letter or verbally say something to someone that speaks to the beauty you see within them (avoid commenting about their physical appearance). Email: debbie@newmerciesfitness.com IG: @newmerciesfitness FB Youtube Website