Simple Fitness Habits | Workout Plans, Health Habits, Get Toned, Holistic Health, Lose Weight

176. 3 Years of Simple Fitness Habits: What God Taught Me About Health, Healing, and Showing Up

Join My Free Faith & Fitness Community Weekly encouragement, behind-the-scenes updates, and practical Christian health support: ➡️ community.simplefitnesshabits.com Join The Stronger Collective Waitlist Workouts for Christian women, strength pathways, monthly faith-based rhythms, and coaching from multiple Christian trainers: ➡️ www.thestrongerco.com If you’ve ever wondered how God weaves together your health, habits, motherhood, calling, and healing — this episode will speak right to your heart. In Episode 176, Shaela looks back on three years of Simple Fitness Habits and shares what God has taught her about wellness, identity, obedience, surrender, and showing up through every season… including a year marked by major decluttering, spiritual pruning, and a recent breast cancer diagnosis. Inside the episode, you’ll hear: How this podcast began with a nudge from the Lord and grew into a global Christian fitness community What God revealed about all-or-nothing mindsets, striving, motivation, and true discipline Why simple fitness habits transform more than your body — they reshape your spiritual and emotional health How God has used 2025 as a “clean-out year” mentally, emotionally, spiritually… and now physically A behind-the-scenes clip of Shaela’s kids recording their own “podcast” What it means to steward your body in the season you’re in Why Christian women don’t need more motivation — they need rhythms rooted in the Lord How He continues to show up in healing, hope, and strength This episode holds space for the woman searching for Christian health, how to get consistent, how to build simple fitness habits, faith-based motivation, or how to feel healthy and whole again — even in very real storms. And if this podcast has blessed you, this is the perfect moment to leave a written review so more Christian women searching for faith and fitness, how to get stronger, how to lose weight, or Christian wellness support can find this space.

175. Not Sore After a Workout? Why That’s Actually a Good Thing for Your Body (and Your Goals)

Join My Free Community Simple, faith-centered fitness support + weekly encouragement:➡️ community.simplefitnesshabits.com Join The Stronger Collective Waitlist Customized strength pathways, progressive overload programs, Christian coaching, and the January launch of our 60 Strong Challenge:➡️ www.thestrongerco.com If you’ve ever finished a workout, woken up the next day not sore, and immediately wondered, “Did that even count?” — this episode is going to be a game changer. In Episode 175, we’re breaking down one of the biggest fitness myths Christian women are still believing:You do NOT have to be sore to get results, build muscle, or make progress. Inside this conversation, we talk about: Why “not being sore after a workout” is actually a GOOD sign What soreness really means (and what it doesn’t mean) Why soreness is NOT a measure of progress, strength, or fat loss The role of progressive overload in strength training for women How proper recovery, protein intake, creatine, hydration, and smart programming help you feel less sore and get better results Why repeating workouts on purpose helps you get toned and stronger faster How your body adapts, builds strength, and actually transforms This episode is perfect for you if you’ve ever searched for:“Why am I not sore after a workout?”“Do I need to be sore to build muscle?”“How to get toned as a Christian woman”“Strength training for women over 30”“How to get strong without burning out” You’ll also hear the mindset shift that helps you trust the process instead of chasing soreness, sweat, or fatigue as proof your workout “worked.” Because the goal isn’t annihilation… the goal is adaptation.And adaptation is what changes your body. If you want Christian strength training programs that progress week by week — without the guesswork — make sure you're on The Stronger Collective waitlist.

174. Tired of Googling High Protein Meals? Why Dinners Feel So Hard & How to Finally Make Them Work for Your Family

If you’re frustrated because finding high protein meals or planning high protein dinners for your family feels impossible, you’re not alone. Episode 174 dives into the real reason busy Christian moms struggle to get enough protein, and what actually makes dinner the hardest meal of the day when you’re trying to stay consistent with your health habits. Inside this episode, we talk about: Why Googling “high protein meals” or “high protein dinner ideas” leads to overwhelm How to hit your protein goals without cooking complicated recipes Simple ways to build easy high protein meals for busy moms How to repeat meals with small variations to make high protein family dinners doable The connection between spiritual disciplines, nutrition habits, and consistency What most Christian women get wrong about feeding their families high protein foods My own rotating meal system, how we simplified dinner in our home, and practical high protein ideas you can use tonight You’ll also hear the one mindset shift that changes everything: You don’t need brand-new high protein recipes every week — you need a simple rhythm you can repeat. This episode is especially helpful if you’ve searched for: “high protein meals,” “how to get toned,” “how to lose weight,” “easy healthy meals,” “meal planning for families,” “high protein dinner ideas,” “Christian fitness,” “Christian nutrition,” or “simple workouts and health habits.” JOIN THE COMMUNITY & WAITLIST 👉 Get my High Protein Guide for Free:hub.simplefitnesshabits.com 👉 Get on The Stronger Collective WAITLIST: www.thestrongerco.com If you want faith-centered coaching, high protein family recipes, simple workouts for women, and a plan that helps you finally build consistency — you’ll want to be inside when doors open.

173. Tired of Peeing When You Sneeze or Jump? Why Kegels Aren’t Working & How to Strengthen Your Core and Pelvic Floor with Dignity as a Christian Woman (with Jenn Lormand)

Join the Simple Fitness Habits Community Come join a free, faith-filled community of Christian women learning how to build healthier habits without overwhelm. Inside, you’ll get weekly encouragement, simple workout support, spiritual rhythms, and a safe place to ask questions without shame or embarrassment. This is where women grow stronger—physically, emotionally, and spiritually—together. 👉 community.simplefitnesshabits.com Episode Summary Do you leak when you sneeze, cough, laugh, jump, or run? Do you feel like your pelvic floor is “weak,” “broken,” or “not what it used to be”? You are so not alone. And you’re also not stuck. In this incredibly eye-opening conversation, Shaela sits down with Jen Lormand, co-founder of Tighten Your Tinkler, to talk about the REAL reason Kegels aren’t working for most Christian women—and what’s actually happening inside your core and pelvic floor. This is not the typical “just do more Kegels” advice. This is dignity. This is science. This is hope. And best of all, this is support for Christian women who want to feel strong and confident again—in their health, their movement, and their motherhood. What You’ll Learn Why so many women STILL leak even if they’ve done Kegels for years The surprising truth about pelvic floor dysfunction Why pelvic floor issues are NOT your fault How your hormones, stress, posture, breathing, and past pregnancies all influence your symptoms Faith-centered encouragement for healing without shame The exact steps to begin strengthening your core safely (no crunches, no endless Kegels, no shame) The #1 reason Christian women don’t get the help they deserve Take the Pelvic Floor Assessment (Highly Recommended) Jen and the team at Tighten Your Tinkler offer a simple, science-backed pelvic floor quiz that helps you understand what’s really going on inside your core—and what to do next. 👉 https://www.tightenyourtinkler.com/ This quiz is a great first step for Christian women who want clarity, confidence, and a practical plan. Faith Foundation God isn’t ashamed of your body, and He’s not disappointed in you for struggling with something physical. You don’t need to hide. You don’t need to muscle through. You don’t need to accept this as your “new normal.” Healing, restoration, and strength are absolutely possible—and God cares about this part of your life too. Key Takeaway Your pelvic floor issues are not embarrassing, hopeless, or permanent. With the right approach—and a faith-filled perspective—you can strengthen your body, restore confidence, and support the health God entrusted to you.

172. Feeling overwhelmed? Learn How I Decluttered My Home, Health, Homeschool, and Heart (And 3 Christ-Centered Tools That Helped Me Find Peace and Purpose Again)

Join The Stronger Collective The Stronger Collective is a faith-based fitness community for Christian women who want to build strength in body and spirit—without the overwhelm. Inside, you’ll find progressive workouts, simple nutrition, spiritual rhythms, and a supportive sisterhood that helps you stay consistent in every season. 👉 www.thestrongerco.com Free Simple Fitness Habits Community Join a free, faith-filled community of women who are learning to care for their bodies with grace, not guilt. You’ll get encouragement, accountability, and practical tools for creating simple health habits that last.community.simplefitnesshabits.com Summary Do you ever feel like life is bursting at the seams—your to-do list is overflowing, your home feels heavy, your health keeps getting pushed to “tomorrow,” and your heart is running on fumes? In this episode, Shaela opens up about walking through a season of holy decluttering—the process of clearing out not only closets and cabinets but also expectations, routines, and habits that no longer serve God’s purpose for her life. She shares how the Lord gently showed her that the same clutter weighing down her home was also filling her heart. Through prayer, practical systems, and three specific tools, she learned how to breathe again, create space for peace, and rebuild rhythms that support ministry, motherhood, and mental clarity. What You’ll Learn How to discern when your overwhelm is a signal to simplify rather than strive The link between physical clutter, emotional burnout, and spiritual depletion 3 practical tools that helped Shaela declutter her home, body, and schedule with grace Why sustainable health habits create margin for God’s assignments How faith-based fitness and daily stewardship restore energy and joy Faith Meets Function: The Power of Simplifying with God Shaela reminds us that decluttering isn’t about aesthetic minimalism—it’s about spiritual freedom. When we invite God into our routines, He reveals what’s necessary and what’s noise. In the same way she created structure for homeschooling and household systems, she also created boundaries around her energy and nutrition, proving that discipline and dependence on God can coexist beautifully. This process re-centered her focus on ministry, her family, and her physical health. It also reminded her that true order begins in the heart before it reaches the home. Decluttering isn’t only about letting go of things—it’s about letting God reorder your priorities. When you create margin in your home, your health, and your habits, you make space for ministry and joy to flourish. Join the waitlist for Lacy's Functional Health Lab: https://www.lacylainwellness.com/thelab Check out JuicePlus+ for yourself or Voxer me for more details (voxer username: sdaugh703): https://us.juiceplus.com/?partner=10632422