Simple Fitness Habits | Workout Plans, Health Habits, Functional Movement, Holistic Health, Home Detox

Detoxing your home can turn into ten browser tabs and a late-night research spiral really fast. If you’re a busy mom who wants simple, non-toxic living without the overwhelm, this episode is for you. A while back, I promised to keep you updated on the swaps our family is making, so this is that update. In episode 188, I shared our cast iron and Caraway cookware, our Berkey for water, and mold-free coffee. Today we’re talking about air and what I call topical, using the framework Chad and I have always had: water, air, and topical. I walk you through four swaps from the last five months: air purifiers (we went with Air Doctor, and Jasper is the other brand we looked at), cleaning products with Truly Free, shampoo with Humbly Organics and deodorant with Wild, and cotton bras. The deodorant is the one I wish I’d made years ago. I used a clinical-strength antiperspirant for decades because of hyperhidrosis, and I never made the connection that the lymphatic system runs right through your armpits. I also share one study from the journal Chemosphere on parabens and phthalates in personal care products, and what it does and doesn’t tell us. It looks at changes at the cellular level in healthy volunteers over 28 days, not at whether anyone gets or doesn’t get cancer. More important than any brand is the posture behind it. After my diagnosis, it was easy to want to detox everything at once out of fear. The Lord reminded me that it’s not my job to figure out why things happen. It’s my job, if I feel led, to take the next right step going forward. So we detox with discernment, not fear, and sometimes the answer is “nothing right now,” and that is okay. None of the brands I mention are affiliates. It’s just what our family has chosen, one at a time, on a ministry budget. You’ll also hear what’s still on our list (a pressure cooker, a Crock-Pot, certain cooking utensils, toothpaste, and everyday and sports bras) and why you don’t have to throw out everything you own to build healthier habits at home. Every single swap counts. Key Takeaways Detox with discernment, not fear. Ask the Lord, “What’s our next right step?” and be okay when the answer is “nothing right now.” (03:28) Water, air, topical. Use a simple framework and take one swap at a time. Water was episode 188; this episode covers air and topical. (02:25) Start with what you use the most. For cleaning products, swap what you run out of, one product at a time, so you’re not throwing out every single thing. (08:00) Look at the labels this week. Flip over the products you use every day and just look. You can do it in 30 seconds. (13:30) You don’t have to do it all. The goal isn’t a perfect home, it’s stewardship, and every single swap counts. (16:50) Episode Timestamps 00:00 Teaser: the four swaps and a list of what we haven’t swapped yet 01:42 A simple next step: the free Health Rhythm Quiz 02:25 Where we left off in episode 188, and the water, air, topical framework 03:28 Detox with discernment, not fear (and none of these brands are affiliates) 04:51 Swap 1, air: air purifiers (Air Doctor, with Jasper as the other option) 08:00 Swap 2, cleaning products: Truly Free 10:22 Swap 3, personal care: shampoo and deodorant (Humbly Organics and Wild) 12:15 The Chemosphere study on parabens and phthalates 14:08 What’s still in progress: toothpaste and toothbrushes 15:00 Swap 4, bras: moving to cotton 16:14 What’s still on the list 17:08 Wrap-up: stewardship, not perfection Resources Mentioned Episode 188 (detoxing your home health without spiraling): Detoxing Your Home? Free Health Rhythm Quiz: https://www.thestrongerco.com/health-rhythm-quiz The study (Chemosphere, 2023): https://pubmed.ncbi.nlm.nih.gov/36746253/ The Stronger Collective Workout & Wellness App: https://thestrongerco.com/membership Simple Fitness Habits for Christian Women Community: community.simplefitnesshabits.com

If you’ve been wondering why you can’t seem to stay consistent with your health, this episode is for you. Shaela starts with a quiet Saturday morning on her husband’s bike, holding her cadence between 20 and 25 while a Phil Wickham song played. In that moment, God showed her that the little number on the screen was the most honest picture of her health in this season of breast cancer treatment. Here’s where so many busy Christian moms get stuck: we think consistency means holding the same pace forever. The same number of workouts, the same high protein meals, the same routine. So when life changes and we can’t hold that number, we assume we failed and quit the whole ride. But a slower cadence is still riding. Consistency is returning, not perfection. It’s staying on the bike and returning to the pace your season gives you, whether that’s a 10-minute workout, a simple dinner, or a walk. Shaela also gets honest about grieving her last “sprint season” and why “I used to be” are some of the most dangerous words for your mindset. She names the pride that can hide in our doing, even when it sounds spiritual, and shares what her friend Ivory showed her in Scripture: Romans 12:12 tells us what we’re called to do, but Romans 15:13 shows God doing the filling. Some seasons are 12:12 seasons. Some are 15:13 seasons, where the work is receiving. If you’re in a slow stretch right now, you’re not behind. Letting God set your pace isn’t giving up. It’s trusting that He knows what this season can hold, and that He loves you just as much at 20 as He does at 50. If you’ve been trying to build healthy habits by gripping harder, this conversation on faith and fitness will help you breathe again. It ends with a prayer over your body and your season. In this episode: [04:38] The Saturday bike ride and the little number that changed how Shaela sees consistency [08:22] Why most of us quit the whole ride when we can’t hold the same pace [09:50] Sprint seasons are a gift, and it’s okay to miss (and grieve) them [12:34] When pride hides in our doing, even when it sounds like faith [14:19] Romans 12:12 vs. Romans 15:13: are you in a “doing” season or a “receiving” season? [16:51] What if the turnaround isn’t a faster cadence, but letting God set it? [19:41] A prayer for your body in every season Scripture mentioned: Romans 12:12: “Be joyful in hope, patient in affliction, faithful in prayer.” Romans 15:13: “May the God of hope fill you with all joy and peace as you trust in Him, so that you may overflow with hope by the power of the Holy Spirit.” Will you share this one? Think of one friend in a slower season who’s quietly beating herself up. Text her this episode, or share it on your stories and tag @sdfitwell. Every share helps us reach 50,000 downloads by the end of the year and opens more doors to talk about Jesus, our bodies, and our health with women who need to hear it. Links mentioned: Ivory (freedom prayer and spiritual coaching): Radiate Life Coaching: https://www.radiate-lifecoaching.com/ Earlier episode where Shaela first shared about meeting with Ivory: 200 Episodes Later + Breast Cancer Update The Stronger Collective Workout & Wellness App: https://thestrongerco.com/ Dinner Meal Planner: https://www.thestrongerco.com/dinner-meal-planner Simple Fitness Habits for Christian Women Community: community.simplefitnesshabits.com Follow Shaela on Instagram: @sdfitwell

Thanksgiving is about a month away, and if your calendar is already filling up with school stuff, church stuff, travel and birthdays, this episode is for you. Shaela talks about why health is usually the first thing busy Christian moms push off during the holidays, and how to stay consistent through November and December without adding one more thing you dread. She shares the story behind Strongsgiving, The Stronger Collective's second annual 30-day daily plank challenge, and why you might catch her wobbling in a few of the plank videos. She filmed them last year right before her breast cancer diagnosis, when she knew something was wrong in her body but didn't know what yet. That wobble is tender to her now, and it's the heart of this episode: a plank, even a wobbly one, is something you can show up for in a hard season. Then she gets practical. It's not the holidays that derail us, it's busyness. And busyness will always win unless the habit is small enough to survive it. You'll hear how to decide your minimum before the week happens, why a plank is one of the lowest-barrier ways to build core strength, improve your posture and boost your mood, and how to attach a simple workout to something you already do so you only make the decision once. Shaela also shares her favorite part of Strongsgiving: pairing movement with gratitude. Instead of counting down a hard hold, you turn it into a moment of worship by thanking God while you plank. And she explains why accountability without pressure, even texting one friend, is often the difference between "I did it this week" and "I didn't." If you want simple workouts, healthy habits and more energy through the holidays, this episode will help you get to Thanksgiving and say, "I moved my body every day." Key takeaways It's not the holidays that derail your health habits, it's busyness. Busyness always wins unless the habit is small enough to survive it, so decide your minimum (not your ideal) before the week starts. Attach your workout to something you already do, like brushing your teeth or waiting on the coffee, so you make the decision once. Pair movement with gratitude: thank God while you hold a plank, a wall sit, or even stand in line at Target. Don't do it alone. Accountability without pressure, even one friend you text, keeps you showing up. Join us for Strongsgiving Want simple workouts through the whole holiday season? Join The Stronger Collective for $29/month and you'll get follow-along strength workouts, flexible options for busy seasons, a community of Christian moms, and Strongsgiving, our 30-day plank challenge starting the first week of November. It's members only, so join before it starts: www.thestrongerco.com/membership Not ready to join? Grab the free 5-day Faith Fitness Fuel Challenge in the Vault: https://www.thestrongerco.com/christian-women-health-fitness-resources Come hang out with other Christian moms building simple health habits in the Simple Fitness Habits for Christian Women Community, and tell Shaela how you're staying consistent on Instagram @sdfitwell. Links The Stronger Collective Workout & Wellness App: https://thestrongerco.com/ Dinner Meal Planner: https://www.thestrongerco.com/dinner-meal-planner Simple Fitness Habits for Christian Women Community: community.simplefitnesshabits.com

Want one high-protein meal already figured out? Grab my Dinner Meal Planner! Choose the meats you already have, select how many dinners you need, and get simple, high-protein dinner recipes for your family with around 30 grams of protein per serving. Grab the Dinner Meal Planner here: https://www.thestrongerco.com/dinner-meal-planner Protein is EVERYWHERE right now. Protein coffee, protein cereal, protein crackers... apparently everything needs extra protein these days. But here's a question I've been asking lately: Do we actually need more protein, or do we need to rethink how we're getting it? After a conversation with my functional health practitioner during breast cancer recovery and reading two recent research publications, I've been taking a closer look at my own protein intake. And it's changing the way I think about protein quality, quantity, and how much our bodies actually need. In this episode, we're simplifying how much protein women need per day, how to determine your protein goals based on your activity level, and how to build high-protein meals without tracking every gram or constantly reaching for another protein snack. In This Episode: How much protein you actually need based on your activity level Why protein quality matters just as much as quantity Simple ways to get enough protein without tracking macros all day How to divide your daily protein goal across your meals Adding more plant-based protein without giving up meat Building easy, high-protein breakfasts, lunches, and dinners Whether you're strength training, trying to build muscle, or simply wanting to eat healthier as a busy mom, you don't have to chase the highest protein number possible. You need enough protein from good sources, spread across your day, in a way that fits your real life. And friend, you don't have to overhaul your entire diet overnight. Start with one meal, make it a little better, and keep going.

Want to make healthy eating one decision easier this week? Grab my Dinner Meal Planner and let it answer “what’s for dinner?” for you. Add the meat you already have, choose how many meals you need, and get simple, high-protein, whole-food dinner ideas for your family. Grab the Dinner Meal Planner here: https://www.thestrongerco.com/dinner-meal-planner Have you ever wondered why you want to take care of your health, but somehow keep getting stuck? Sometimes the problem isn't that you need more discipline, a better workout plan, or more motivation. Sometimes it's the identity you've quietly attached to your health. In this episode, I'm walking through five identities that can sabotage your health and fitness goals as a Christian mom: the performer, the perfectionist, the idol builder, the over-giver, and the intender. And I'm not calling you out from the sidelines. I've been every one of them in different seasons of my own health journey. 209. Why These 5 Identities Are… We'll talk about how perfectionism, people-pleasing, body image, all-or-nothing thinking, mom guilt, and waiting for motivation can quietly keep us from building consistent healthy habits. But this isn't about adding another label to yourself. It's about recognizing where you may be trying to manage your health on your own instead of surrendering it to the Lord, and then taking one small step forward. Because consistency isn't perfection. It's learning how to return and keep going. 209. Why These 5 Identities Are… In This Episode: 5 mindsets that may be sabotaging your health goals Why perfectionism makes workout consistency harder When fitness and body image can quietly become an idol Why busy moms continually put their own health last The difference between wanting to get healthy and actually taking action How to invite God into your health and fitness journey You don't have to fix yourself before you start. Notice where you're stuck, bring it to the Lord, and take the next small step in front of you. 209. Why These 5 Identities Are… Caitlin's Story I mentioned Caitlin's story in this episode because she knows what it's like to spend years wanting to prioritize her health before finally turning that intention into action. Listen to her two-part conversation: Episode 147: Is Discipline Helping or Hurting Your Health? Caitlin's Story Episode 148: The Real Reason You've Lost Motivation — Caitlin's Story