Simple Fitness Habits | Workout Plans, Health Habits, Macros, Bible Verse to Motivate, Weight Loss

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 Together
You 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.

Join the Simple Fitness Habits for Christian Women Facebook group: Click here to join

Download the FREE 5 Health & Fitness Must Haves for Working Moms

The Secret to Supplements Podcast Episode with Lacy Lain

Are you wondering which supplements can truly support your health and fitness journey? In this episode, I share my top six supplement recommendations that are safe, effective, and designed to fill nutritional gaps. These are perfect for busy Christian women who want to feel energized, strong, and healthy while keeping Christ at the center of their wellness journey.

👉 Join my free Facebook group, Simple Fitness Habits for Christian Women, for faith-based encouragement, practical tips, and weekly workouts. It’s a safe space to ask questions and grow stronger in body, mind, and spirit! Click here to join now.

What You’ll Learn in This Episode:

• Vitamin D: Why it’s essential for immune health, energy, and bone strength—and how to know if you’re deficient.
• Juice Plus Fruit & Veggie Capsules: A whole-food-based supplement to help you bridge the gap in your micronutrient intake.
• Omega Fatty Acids: Support heart health, brain function, and reduce inflammation with plant-based options.
• Protein Powder: A quick, efficient way to meet daily protein goals for muscle maintenance and energy.
• Creatine: Enhance muscle strength, endurance, and recovery with this research-backed supplement.
• Electrolytes: Stay hydrated and energized with high-quality electrolytes like LMNT.

Key Highlights:

• Learn why these six supplements work seamlessly into your busy lifestyle.
• How to incorporate supplements into your daily and workout routines.
• Simple strategies to fuel your body, bridge nutritional gaps, and thrive in your fitness journey.
• A faith-filled approach to health and fitness that honors God.

💡 Supplements aren’t about perfection—they’re tools to support your health and fill in gaps so you can live the life God is calling you to with energy, strength, and joy!

CLICK HERE

If you are ready to take that step and partner together, book your personalized transformation plan today: www.shaeladaugherty.com/transform

Before we dive in, don’t miss out on joining my free Facebook group designed specifically for busy Christian women like you. This group is more than just another space online—it’s a supportive community where we prioritize our health while keeping Christ at the center.

Inside, you’ll find:

• Encouragement from like-minded women on the same journey.
• Weekly free workouts you can do at home.
• Faith-based motivation to keep you consistent.

This is your no-judgment zone, a place to ask questions, share wins, and feel supported. Click the link in the show notes to join us today!

Motivation is like a campfire—it starts strong but requires fuel to keep burning. In today’s episode, we’re diving into 4 ways to stay motivated in your health and fitness journey, even when life gets busy or the excitement wears off. From partnering with God to setting realistic goals, these strategies will help you build lasting habits that honor your faith and fit your season of life.

What You’ll Learn in This Episode

1. Partner with God in Your Health Journey

• Why it matters: God cares about every detail of your life, including your health. Involving Him brings peace, clarity, and purpose to your journey.
• Practical tips: Start each day with a prayer or journal entry, inviting God to guide your health and fitness efforts. Reflect on Bible verses, such as James 1:5, and ask for wisdom and strength when motivation fades.
• Example: Listen to worship music during your workouts or use the time as a moment of prayer.

2. Set Realistic Goals and Create a Flexible Plan

• Why it matters: Unrealistic goals lead to burnout and frustration. Specific, realistic goals tailored to your current season of life are the foundation for success.
• Practical tips: Break your big goals into smaller, actionable steps using Rhythm Dials—a system to adjust your intensity based on your circumstances.
  • Example: If your goal is to work out 3-4 times a week, have a backup plan (e.g., walking or stretching) for busy or sick days.
• Pro Tip: Think short-term to stay motivated. Focus on what you can realistically accomplish in the next few weeks instead of overwhelming yourself with long-term goals.

3. Nourish Properly and Move with Intention

• Why it matters: Proper nutrition and progressive workouts are essential for building strength, energy, and confidence.
• Practical tips:
  • Fuel your body: Include high-protein foods at every meal to keep your energy steady.
  • Train smart: Focus on progressive overload in your strength workouts 3 times a week.
• Encouragement: You don’t have to complicate it. Simple, intentional habits like eating lean protein and committing to short, effective workouts are enough to see results.

4. Own the Journey

• Why it matters: Taking ownership of your progress helps you celebrate small wins and build momentum, even on tough days.
• Practical tips:
  • Reflect regularly on your progress.
  • Adjust your goals as needed.
  • Celebrate the little things, like hitting a water or protein target or showing up for a 10-minute workout.
• Faith Connection: Gratitude for small victories shifts your mindset from discouragement to joy, helping you stay consistent.

Encouragement for the Journey

Motivation may feel fleeting, but when you align your health journey with your faith, it becomes a foundation for growth—not just physically, but spiritually. By partnering with God, setting realistic goals, nourishing your body, and celebrating small wins, you’ll find yourself consistently moving forward.

Join Our Free Facebook Group!

Don’t forget to join our free Facebook group for Christian women! This is your safe space to grow stronger in body, mind, and spirit while keeping Christ at the center

Join the 12 Days of Fitmas today: https://thestrongerco.com/

Join my FREE Christian Fitness Facebook Group

In this episode, we explore how scripture can reshape your mindset about health and fitness, turning your wellness journey into an act of worship. From practical tips to spiritual encouragement, discover how aligning your health goals with God’s truth can help you stay consistent and overcome overwhelm.

What You'll Learn in This Episode:

• The Connection Between Faith and Fitness: How aligning your health habits with God’s truth leads to lasting change.
• Key Bible Verses for Wellness: Three transformative scriptures to guide your mindset and strengthen your motivation.
• Practical Steps for Busy Seasons: Simple habits to stay consistent and rooted in Christ during the holidays.

Key Takeaways:

1. Proverbs 16:3 – Commit Your Goals to God

"Commit your work to the Lord, and your plans will be established."

• Why It Matters: Trusting God with your health goals helps you avoid burnout and find peace in the process.
• Action Step: Pray over your fitness journey, ask for guidance, and dedicate your goals to Him.

2. Galatians 6:9 – Stay Consistent and Don’t Give Up

"Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up."

• Why It Matters: Results don’t come overnight, but persistence aligned with faith leads to transformation.
• Action Step: Focus on small, sustainable habits like daily walking or prepping one healthy meal a day.

3. 1 Corinthians 6:19-20 – Honor God with Your Body

"Your body is a temple of the Holy Spirit... Honor God with your body."

• Why It Matters: Viewing your body as a vessel for God’s work reframes health as worship, not punishment.
• Action Step: Practice gratitude for your body, fuel it with nourishing food, and incorporate rest as worship.

Why Faith Matters in Your Health Journey

Your body is a gift from God, designed to support His plans for your life. By shifting your mindset to align health goals with faith, you’ll experience transformation that goes beyond physical results. This episode encourages you to view healthy habits as an opportunity to honor God and grow spiritually.

The 12 Days of Fitness Challenge: Move Your Body, Grow Your Faith

Looking for a way to stay active and keep Christ at the center of your holiday season? The 12 Days of Fitness Challenge in the Stronger Collective App is the perfect place to start.

Here’s What You’ll Get:

• Daily Workouts: Fun, progressive exercises inspired by the 12 Days of Christmas song.
• Scripture-Focused Reflections: Each workout includes verses to deepen your faith.
• Flexible Schedule: Complete the challenge anytime during December.
• Free to Join: Just create an account in the app and start moving.

Why It’s Different:
This isn’t just another workout challenge. It’s a way to celebrate the true meaning of Christmas while building habits that strengthen your body and faith.

Ready for More? Join the 12-Week Transformation Program

If you’re ready to take your health journey deeper, Shaela’s 12-Week Transformation Package offers personalized coaching to help you:

• Build sustainable health rhythms that honor your faith.
• Create a lifestyle aligned with God’s purpose for you.
• Transform not just your body, but your mindset and spirit.

Join the FREE 12 Days of Fitmas: https://thestrongerco.com/

Join my FREE Simple Fitness Habits Community

In today’s episode, we’re diving into four simple, practical ways to hit your daily protein goals—without overthinking or overworking. Whether you’re juggling work, family, or holiday chaos, these tips are designed for busy women who want to fuel their bodies, build strength, and feel energized.

And don’t forget, the 12 Days of Fitness Challenge is live in The Stronger Collective App! This free challenge includes quick, progressive workouts and daily scripture to keep your faith and fitness on track during the holidays.

What You’ll Learn in This Episode:

• Why protein matters: The benefits of eating 120 grams of protein daily for muscle building, satiety, and energy.
• Practical protein hacks: Easy, realistic tips for incorporating high-protein meals and snacks into your day.
• Reframing your mindset: How adding more good (like protein) can transform your health without restrictive dieting.
• Why high-protein eating pairs perfectly with strength training: Boost results from challenges like the 12 Days of Fitness with proper nutrition.

Key Takeaways:

1. Double Your Protein at Dinner

   • Cook extra protein for meals you’re already making.
   • Example: Add 2 lbs. of ground turkey to chili or tacos instead of 1 lb. for 30–40 grams of protein per serving.

2. Upgrade Your Breakfast with Egg Whites

   • Combine whole eggs and egg whites for a protein-packed breakfast.
   • Example: Scramble 2 eggs with ½–¾ cup egg whites for over 20 grams of protein.

3. Incorporate Protein Powder or Collagen

   • Add protein powder to smoothies, oatmeal, or Greek yogurt for quick, versatile snacks or meals.
   • Example: Mix protein powder into high-protein Greek yogurt to create a 30-gram protein snack.

4. Snack Smart with High-Protein Options

   • Stock up on ready-to-eat protein snacks like Greek yogurt, cottage cheese, or pre-cooked chicken strips.
   • Keep diced chicken in the freezer for quick, high-protein meal prep.

Why High-Protein Eating Works:

• Improved Satiety: Protein helps you feel fuller for longer, reducing cravings.
• Muscle Support: Protein is crucial for muscle repair and growth, especially when paired with strength training.
• Simplified Nutrition: By focusing on adding protein, you naturally crowd out less nutritious options without feeling deprived.

Join the 12 Days of Fitness Challenge!

Looking for a fun, faith-filled way to stay active this holiday season? Join our 12 Days of Fitness Challenge in The Stronger Collective App—completely free!

• Quick, daily workouts that build progressively over 12 days.
• Scripture reflections to center your heart on the true meaning of Christmas.
• Accessible to all fitness levels.

Sign up now by downloading the app and creating your free account. Don’t forget to turn on notifications to get daily reminders and stay consistent!