Mama’s Tired | Time Management, Overwhelm, Organization, Peace, Patience

5 Ways to Stay the Course When Nutrition Gets Hard

We have reached the point of summer where people start to get discouraged about the progress they’ve made toward all the goals they set at the beginning of the year when they decided they wanted to work on getting healthy and fitting into their favorite pair of shorts again. Summer brings so many things to potentially derail you and make you want to throw your hands in the air and quit. You see no reason to try to do it now because it’s just too hard There is never going to be a “perfect” time, and there are always going to be excuses. In this show, I’m going to give you tried and true ways to stick to being healthy even when it gets hard.  Check out this episode for my five ways to stay the course when nutrition gets hard. In this episode, we cover: 5 tips to stay the course when nutrition gets hard Navigating obstacles and ditching excuses Looking through healthy living through a Biblical lens LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Vacation Balance: 3 Tips for Staying on Track

I used to live between two extremes when it came to vacation: I would either throw caution to the wind and eat all the food in sight, or  I would stress about how much weight I was going to gain and restrict myself for days to try to get the number on the scale to go down.  I have had several clients come to me within the last few weeks asking questions about what to do while traveling to stay on track and maintain their progress, so I thought it would be a good idea to share some of those tips here on the show. Many of you have worked hard and do not want to lose momentum and progress as you travel, but you also want to relax and have fun and spend quality time with your families. The good news is that you can do both!  Check out this episode for my three tips to staying on track while vacationing.   In this episode, we cover: 3 tips for staying on track on vacation Maintaining progress while you travel Why having a coach can help you find vacation balance LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Recovery Workouts: Keeping Active on Rest Days

A question I get asked quite often: Should I work out when I’m not feeling well?  This is where you have to get really good at listening to your body. Are you in a state of depletion where your body is truly needing rest and recovery to heal, or would some mild to moderate physical activity actually help you feel better?  In this episode, I dive into what to do in each scenario, as well as the best workouts to incorporate on active recovery days so your body can begin performing at its optimal level.  Check out this episode.    In this episode, we cover: Active recovery workouts Keeping active on rest days Working out when you do not feel well LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

RE-RELEASE: What Does God Say About Healthy Relationships?

Our household has been flooded with sickness the last couple weeks, so I thought it would be fun to re-release one of my favorite episodes with my favorite person: my husband, Jordan! We recorded this epiosde back in 2022, and while so many things have changed, so many of them still remain the same. Having a healthy relationship requires commitment. We talk a lot about how important it is to keep God at the center of it all first and foremost. We share about the behind the scenes of our relationship and how we got together including goals, challenges we have faced, parenting, and advice for couples. Above all else, in order to have a healthy relationship we remind you that finding the right one and keeping God in your relationship should be the most important part. If God is not in your relationship, it is not the right relationship. Continue to pursue God in all that you do, including in your relationships. This was a fun Q&A with my husband and we hope you enjoy revisiting it! (Be on the lookout for an upcoming episode where we share our latest adventure of becoming a family of four later this year!) In this episode, we cover: Healthy relationships Keeping God center in your relationship  Advice for couples to have a healthy relationship LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!  

Transform Your Body and Mind with Strength Training

This is typically the time of year when people start to think about toning up for the summer. Unfortunately, most people immediately go straight  to crash diets and massive amounts of cardio, thinking that is the solution, even though it never is.  There is so much science with research behind it proving that strength training is the answer to getting toned. You are never going to see tone unless you sculpt it. And that means lifting weights.  Check out today’s episode. In this episode, we cover: How to “get toned” for summer The benefits of strength training The research behind how strength training can transform not only your body, but your mind as well LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Mastering Your Sweet Cravings: Top Tips for Success

Did you know there is a science behind sugar cravings and why they can feel so irresistible? The taste of sugar triggers the release of endorphins, giving us a natural “high” and making sugar cravings hard to resist. In this episode, I discuss breaking free from the sugar cycle and regaining control over your cravings once and for all.  Check out today’s episode. In this episode, we cover: The powerful connection between sugar cravings and endorphins Effective strategies for reducing sugar cravings and breaking the cycle of addiction The importance of balanced nutrition  LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

”I Shed 85 Pounds and I’m More Determined Than Ever.” - Client Interview with Dawn Seals

Just over a year and a half ago, my client, Dawn, decided to embark on a life-changing journey towards better health and overall wellness. By prioritizing her well-being and making positive lifestyle changes, she has managed to shed a whopping 85 pounds to date! As a wife and dedicated mom of boys, she is more determined than ever to lead by example and prioritize self-care. Her journey has been transformative, empowering, and she has learned to embrace every milestone and celebrate every win along the way. Her motto is “do not let the hard days win!”  From transformative insights to actionable advice, get ready to be inspired by her stories of growth, learning, and empowerment. Tune in and join the conversation as we celebrate the power of having a support system and the profound effects of not doing it alone. Check out today’s episode. In this episode, we cover: Dawn’s experience and how nutrition coaching has impacted her life. Putting fears to rest  Learning to prioritize positive lifestyle changes LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Easter Nutrition Unwrapped: Insider Tips from a Nutrition Coach

Like most families who celebrate, our family has certain traditions that we do each year on Easter. As with most traditional holidays, a lot of these traditions are centered around food and family. Today’s podcast episode was inspired by a question I received from one of my current clients inside my 6 week private nutrition program. I am so glad she asked this question because I feel like anyone who has gone on a “diet” has had similar thoughts. On one hand, you do not want to flush your progress down the drain, and on the other hand you do not want to become obsessive and miss out on moments that matter most with your family.  Here are my 3 insider tips for handling the Easter holiday (or any holiday!) while keeping your nutrition in check. Check out today’s episode. In this episode, we cover: Crafting your personal food doctrine Giving yourself freedom to appreciate food Easter holiday nutrition insider tips LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Ditching the All or Nothing Mentality

I have realized that most of the time when someone throws themselves into something with an all or nothing mindset, it is truly because they want to do it right. They want a set of guidelines or rules to follow, and then they want to stick to it. When they don’t, they assume they failed and they go back to the old habits that bring them comfort because no one likes to feel like a failure. Life doesn’t stop happening just because you decide to go on a diet, and if you aren’t careful, this is where a bad relationship with food can become worse.  However, that doesn’t have to be the case. There is a better way.  In this episode, we cover: Ditching the “all or nothing” mindset Yo-yo dieting and the fear of missing out concerning food Achieving lasting weight loss without deprivation LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!  

Essential Nutrients for Women While Losing Weight

My goal is to help you achieve lasting weight loss without living in a constant state of deprivation. Deprivation does not just mean feeling deprived, but actually BEING deprived. When women severely restrict calories, it becomes really easy to restrict essential nutrients as well. There’s a right way and a wrong way, a healthy way and an unhealthy way, to lose weight. When you decide to give your body what it needs instead of depriving it, your body will respond.  Check out today’s episode. Thank you for tuning in! I’d love to chat more about this and any other nutrition questions you have over on Instagram (@rachelmeigsking)! In this episode, we cover: Essential nutrients for women while losing weight Ways to include essential nutrients while losing weight Achieving lasting weight loss without deprivation LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE: Interested in private one-on-one nutrition coaching? Sign up here. Check out Episode 44 on Why Women Need Protein Check out Episode 12 on Why Carbs are Not Evil Check out Episode 1 on Why Fat Doesn’t Make You Fat Connect with me on Instagram: @rachelmeigsking MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST: Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health.  This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together - the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!). I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out - ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be.  Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!