The Fit Feed by Reed: Recent Episodes
Reed Dunn
The Fit Feed by Reed podcast is the health & fitness podcast for the female millennial. Step off the roller coaster of yo-yo diet & fitness trends with sustainable solutions to make positive habit change. Learn to stress less, eat smart, and move more with me, Coach Reed, and the fit-for-life minded guests I bring onto the show. We’ll tackle one diet myth at a time, give you tactical ways to make change in your life, and deliver it all with a light-hearted quirk that you just can’t stop listening to. As I like to say, it’s an educational audio treat. Better said… like a lollipop for your ears.
Did you know that sourdough bread is better for your gut health, lower glycemic index, and easier to digest than regular bread? Not to mention that it's made with only 3 simple ingredients - flour, water, and salt.
I've officially been making sourdough bread for one year now (so I'm categorically still very much a newbie), but I quickly progressed from casual baker to making all our family's bread and baked goods using sourdough. In this episode I share about everything from the health benefits of sourdough to how I manage to make all our baked goods from scratch.
If you are interested in getting into sourdough this episode is full of resources and beginner tips. Or maybe you're simply curious about my love story with sourdough and this episode inspires you to make more food the way that God designed it, whether that's sourdough or not!
0:00 Introduction
3:30 Prayer
4:13 What is sourdough
6:33 Why I started making sourdough bread
9:12 Health benefits of sourdough
11:45 Making food from scratch
13:01 Sourdough is a fun creative outlet
14:54 How I fit sourdough into my life
17:12 Making all my family’s bread from scratch
18:43 Gifting sourdough bread
20:12 Getting started with sourdough
22:09 Consider sourcing sourdough locally
23:18 Encouragement to cook and bake from scratch
Other episodes referenced:
Food Additives: Those Ingredients You Can’t Pronounce, They Just Might Be Killing You
So How Bad Are Seed Oils? God Made Seeds, but Did He Intend for Us to Use Seed Oils?
Other resources mentioned:
Farmhouse on Boone YouTube
Hopewell Heights YouTube
King Arthur Flour blog
Little Spoon Farm blog
The Clever Carrot blog
The Pantry Mama blog
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Americans are consuming more food additives and preservatives than ever before and our health is the worst it's ever been. As a nation, 60% of our food purchases now contain these chemical substances that are used to stretch shelf life and make our food look and taste more appealing. The ultra-processed food companies LOVE when we don't read food labels, but I know you aren't one of those people :)
Tune into this conversation to learn more about specific food additives to watch out for and some key principles to employ at the grocery store to avoid this these chemical toxins (it's wayyy easier than memorizing a whole list of food additives). Let's chat about how to make better swaps for yourself and your family, along with discussing the way God designed food to be perishable. We look to the example of God's provision of manna for the Israelites and what that tells us about God's perfect design!
0:00 Introduction
2:37 American processed food intake is on the rise
4:57 Prayer
5:45 Food additives to watch out for
16:46 Making better choices at the grocery store
21:50 God made food to be perishable
28:42 Personal updates
Scripture referenced in this episode:
Exodus 16:13-20
Exodus 16:35
Publications/statistics referenced in this episode:
60% of American food purchases contain food additives
NJ Health Department hazardous substance fact sheet: phosphoric acid
Healthline article: Is Calcium Disodium EDTA safe?
Sodium nitrite poisoning
Other episodes referenced:
So How Bad Are Seed Oils? God Made Seeds, but Did He Intend for Us to Use Seed Oils?
Natural Flavors: How Big Food Is Messing with God’s Design
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Ultra-processed food companies are out to get your health. Why? Because their profits depend on your addiction to their products.
In this two-part series on "why big food loves the death of the homemaker," I am discussing the rise in the production and valuation of big food that has directly correlated with the decline in homemaking and home cooking. This is a trend that has been happening for well over 50 years now, but has been spiking in recent decades. Ultimately we have fallen away from God's design and been ensnared by the addictive flavors of ultra-processed food, which has taken a serious toll on the health of America.
But it's not all dismal news. In this episode, I also discuss how you can take back your health (and the health of your family) from big food. As we step back into our kitchens and empower ourselves to cook whole, nourishing foods, we open up a world of better health that many of us Americans have never experienced before.
Publications/statistics referenced in this episode:
U.S. obesity rate has tripled over the last 60 years
Increase in market capitalization of UPF companies since 1960s
73% of the U.S. food supply is processed
60% of U.S. caloric intake comes from ultra processed foods
How America's diet has changed over the decades
Other episodes referenced:
Why Big Food Loves the Death of the Homemaker (And Home Cooking)
So How Bad Are Seed Oils? God Made Seeds, but Did He Intend for Us to Use Seed Oils?
Natural Flavors: How Big Food Is Messing with God’s Design
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Join me for a juicy culture chat on how ultra-processed food companies are profiting off the lack of homemaking and home cooking that is happening in the modern day. There has been a seismic cultural shift over the last century (on multiple fronts) that has led to a decline in the quality of food Americans eat on a regular basis. Fueled by a desire to work outside the home, fewer women are stepping into the role of homemaking and with strapped time, many families are relying on big food to feed them.
This shift away from whole, unprocessed foods, made from scratch, and toward fast food drive throughs, frozen dinners, and processed snacks is having drastic implications for our health. With over 70% of Americans being overweight or obese, we have a problem on our hands that closely correlates with the decline in home cooking and the rise in big food.
Tune into part 1 of this two-part series for statistical analysis of the decline in homemaking, along with some biblical encouragement on how wives are called to serve their husbands and families, just as the husband is called to serve his wife.
Scripture referenced in this episode:
Genesis 2:18
1 Corinthians 11:7-12
Publications/statistics referenced in this episode:
Percentage of women in the workforce in 1900 vs. 1930
How the appliance boom moved more women into the workforce
Statistics on female participation in the labor force
10 major social changes in the 50 years since Woodstock
Female preferences to work outside the home in 2019
Trends in US home food preparation
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
How are we to know when to take servant action and when to embrace worshipful rest? The Bible has a lot to say about the interplay of the two and Mary and Martha, specifically, have a lot to teach us.
In this episode, I deep dive into a couple scriptures that reveal Jesus' response to the worried and anxious action of Martha vs. the restful worship of Mary. While they both seemed to have positive intention, their heart posture was very different, and this impacted the way that they reacted to the presence of God in the flesh.
Tune in for scriptural nourishment and practical encouragement on how to balance work and rest in your life!
Scripture referenced in this episode:
Luke 10:38-42
John 12:1-3
Other resources to check out:
Chronology of the Four Gospels
BibleRef Commentary on John 12:3
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Cutting out seed oils is all the rage these days, but is it really justified? Some health experts claim that the inflammatory impact of seed oils is to blame for many of the health issues in the U.S., as seed oil consumption has increased exponentially over the last century.
Originally used to lubricate machinery and make candles, seed oils crept into our diets starting in the early 1900s and they are now found in nearly all packaged foods. As women of the Word, let's take this conundrum to God and seek discernment.
In this episode, I talk about everything from what seed oils are, to whether I think God intended for us to use them (because He made seeds after all), and how to make some simple swaps in your life to decrease your consumption of seed oils.
Scripture referenced in this episode:
John 6:35
Other resources to check out:
Podcast: Natural Flavors: How Big Food Is Messing with God’s Design
Video: How It's Made - Canola Oil
Article (and Graph): Why Is Vegetable Oil Unhealthy?
Podcast: Avoid Seed Oils
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Big food and big pharma are hot topics in the wellness space these days, and for good reason. They have proven to simply care about profits rather than the wellbeing of us all, as seen by the staggering decline in the health of the U.S. over the last few decades. The more that big food and big pharma play a role in our daily lives, often the worse our health is.
In today's episode, we are diving into the topic of natural flavors - a mysterious addition to nearly all packaged foods that doesn't sound so mysterious, but actually in fact is. If you think you are getting something "natural" you've been duped by big food.
There are a myriad of issues with the hundreds of chemical additives used in flavorings, but the root issue of all of this is that we are messing with God's design. God made food perfectly sweet, salty, satiating, satisfying, with just the right scent and flavor profile to nourish our bodies and allow our brains to communicate when to stop eating. Flavorists and food scientists, on the other hand, are designing hyper palatable foods to addict our brains and bodies to them. Tune into this episode to learn more about how natural flavors are made along with learning some practical tips on how to start kicking them out of your diet!
Scriptures referenced in this episode:
Genesis 1:29-30
Matthew 6:34
Isaiah 41:10
Other resources to check out:
Article: US Obesity Rates Have Tripled Over the Last 60 Years
Article: Overweight & Obesity Statistics
Article: Food Innovations in the 1980s
Video: 60 Minutes Segment - Tweaking Tastes and Creating Cravings
Article: Natural vs. Artificial Flavors (EWG)
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
This is a special Mother's Day episode, all about surrender. Motherhood has been a sanctifying journey for me, so I'm sharing some personal stories today and LOTS of Biblical encouragement for you, no matter where you are in life.
I dive into the topic of having my tattoos removed, and what inspired that choice. I share how God has grown me through pregnancy and motherhood, and I also share an exciting announcement! These are all experiences that point me back to the theme of surrender in my life. A theme that we are all called to in God's kingdom - may these stories and scriptures encourage you to surrender that next thing which you're white-knuckle gripping right now.
Scriptures referenced in this episode:
James 4:1-10
Leviticus 19:28
Psalm 23
Other episodes to check out:
The Greatest Lie of the Enemy: You Need to Find Yourself
Why You Don’t Need a 5 Year Plan
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
The world tells us that doing more and hustling harder will lead to the life of our dreams. If you just had more stuff and more significance from all your accomplishments, life would be fulfilling. But this runs counter to God's Word.
While God calls us to work, He also calls us to rest. The Old Testament is full of God-given rules about keeping a Sabbath, and while we no longer function under the Levitical Law, Jesus set many beautiful examples of resting and praying to His Father. So what can we learn from that?
If you feel like you are constantly running on the hamster wheel of life, this episode is for you. Join the conversation for lots of encouraging scripture and practical tips on how to step out of hustle culture and cultivate a Sabbath in your life.
Scriptures referenced in this episode:
Matthew 6:19-21
Proverbs 11:2
Genesis 2:1-3
Exodus 16:13-26
Leviticus 25:1-5
Mark 1:35-37
Psalm 23
2 Corinthians 10:4-5
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Having a 5 year plan is critical to living a successful life, right? Wrong. Being obedient to God is ultimately what leads us to the greatest fulfillment in our lives. In this episode, we have a deep chat about another lie of the self-help industry and compare it to the Word of God, to understand how we should best approach planning, as Christians.
God gave us brains to plan, but holding our plans like idols runs counter to what God commands us to. Tune in for a conversation to grow you in obedience to God and encourage you, whether you are full-blown type A (like myself) or the chillest woman to walk the earth.
Scriptures referenced in this episode:
Proverbs 16:9
Proverbs 16:3
Jeremiah 29:11
Proverbs 19:21
Proverbs 3:5-6
Matthew 19:16-22
Matthew 5:21-22
Matthew 5:27-28
John 15:1-4
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
The self-help industry is brimming with yet another book that is "sure to change your life." But the more that we grow in God's Word, the more that we realize the ONLY book that can change our life is... the Bible!
In this episode we dive into 7 tips to develop a better Bible study habit. And this is a habit that is sure to change your life! If you are feeling stuck in your bible study right now, or are craving to spend more time in God's Word, but don't know where to start, this episode is for you.
Scriptures referenced in this episode:
Revelation 21:3
John 6:35
Galatians 6:9
John 15:5
Luke 14:26
Article referenced in this episode:
Guinness World Record: Best-Selling Book
Resources referenced in this episode:
The Bible Recap
Grace Bible Reading Plan
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Nothing could be more antithetical to scripture than the lie of the self-help industry that "you need to find yourself." Whether coined in the terminology of finding your identity, finding your passion, finding your purpose, finding your dream career, or finding your voice, all of this narrative stands in opposition to Christ's call for us to lose our lives for His sake.
Dive into this episode for scripturally-dense conversation on how to posture our hearts and live our lives different from the way the world tells us to. If the pressure of trying to "find yourself" is weighing you down, Jesus wants to lift that burden from you.
Scriptures referenced in this episode:
Romans 7:18
Galatians 5:16-17
Matthew 11:28-30
Luke 9:23-27
Matthew 10:39
John 12:25
Luke 9:1-3
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Have you ever bought into the lie that finally getting the six pack, running the marathon, losing the last 10 pounds, etc. would change your life? The media and the self-help industry loves to capitalize on our physical insecurities and convince us that finally achieving our dream body will also mean achieving our dream life. FALSE.
God's Word tells us that while our body is a temple (for the Holy Spirit), our heart is truly where life change begins. Tune into this episode for edifying conversation on how to approach the lie of "change your body, change your life."
Scriptures referenced in this episode:
1 Corinthians 6:19-20
1 Corinthians 3:16-17
Romans 12:1
1 Corinthians 13:13
Proverbs 3:1-5
Matthew 5:8
Psalm 37:4
1 Samuel 16:7
Psalm 51:10
Proverbs 4:23
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
This week holds deep significance in the Christian faith, but what does it have to do with working out? When we really dive into the Word to understand what was required of God's people in the Old Testament we gain a new appreciation for what Jesus offers us in the present day - freedom from legalism and full access to God, at all times. In turn, we have the responsibility of stewarding our physical body as the temple for the Holy Spirit. When we really pause to understand the significance of God dwelling within us, we gain a new level of respect for our flesh suit.
Tune into this episode for an edifying conversation on the what life looked like before Jesus walked the earth, what Jesus offers us through His self sacrifice, and an understanding of our bodies as a temple for the Holy Spirit. May this episode get you fired up to celebrate Jesus!
Scriptures referenced in this episode:
John 3:16
Exodus 25:8-9
Exodus 40:34
Leviticus 1:1-9
Matthew 27:50-54
Romans 8:3-4
Romans 8:10-11
Video mentioned in this episode:
Depiction of the Tabernacle
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
This is a JUICY bonus episode, discussing the recent Planet Fitness scandal from a Biblical worldview. After a women encountered a man in a Planet Fitness woman's locker room, she took her thoughts online, and then promptly had her membership revoked, sparking a call to #boycottplanetfitness for their locker room policies. So should you cancel your Planet Fitness membership?
Tune in for more context and conversation on how to approach this sort of topic matter from a Biblical perspective.
Scriptures referenced in this episode:
Genesis 1:27
Psalm 139:13-14
Ephesians 4:14-15
Ephesians 5:11
Proverbs 31:8
Matthew 18:6
Mentioned in this episode:
Planet Fitness Locker Room Policy
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
The self-help industry is centered on lies from the enemy. The name "self-help" alone is contradictory to what God calls us to, which is depending on Him for all things.
Tune into this episode for context on how we even got into this mess (hello, Adam + Eve) and why we are so obsessed with self-help content (did you know it's a $13.4 BILLION industry in the U.S.?!). Listen in for an answer to the question, "Is ALL self-help content bad?" And learn about what self-help messages to really watch out for!
Scriptures referenced in this episode:
Genesis 3:1-7
Romans 8:1
Isaiah 43:21
2 Corinthians 12:9
Ephesians 2:8-9
2 Peter 2:1-3
Research and related articles mentioned in this episode:
Self-Improvement Market Worth $13.4 Billion in the U.S.
Global Self-Improvement Market Size Likely to Grow at a CAGR of 8% By 2032
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
New age spirituality is creeping into the fitness industry. From tarot cards at the front desk of barre studios, yoga classes at nearly every gym across the country, and a general openness to trying things like horoscope readings, psychics, and sound bath meditations to improve wellbeing, the industry that is meant to make us well is leading us down a path of darkness.
As Christians, we must be discerning about what we open our heart to and allow into our lives. The great news is that the Holy Spirit is your best friend when it comes to determining which classes and gyms to step into and which to avoid. Join me in this episode for a conversation on defining new age spirituality and some thoughts on why it's working its way into spaces where we never thought we'd see it.
Scriptures referenced in this episode:
John 12:46
Leviticus 19:31
Colossians 2:6-8
Genesis 1:31
2 Corinthians 5:17
Philippians 3:20-21
Research and related articles mentioned in this episode:
Ligonier Editorial: What Is New Age Spirituality
Psychiatric Times: Religion, Spirituality, and Mental Health
Other episodes to check out:
I Changed My Mind: Yoga
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
We are called to be ambassadors for Christ, so what does that look like in our wellness journey? This episode discusses how to bring Jesus into your own exercise routine, nutrition regimen, workout playlists, workout apparel, and more.
As you become sanctified through your walk with Jesus, and pray for opportunities to reach others for His kingdom, you will see open doors in your wellness routine to both evangelize the good news of the Gospel and to live by example!
Scriptures referenced in this episode:
Proverbs 4:23
1 Timothy 4:8
1 Corinthians 2:12-14
1 Peter 1:13-16
2 Timothy 2:21
Other episodes to check out:
Reframing Exercise: Don’t Worship Your Body, but Use Your Body for Worship
Jesus Denounced Food Rules, So Why Are You Still Creating Them?
I Changed My Mind: Secular Workout Music
I Changed My Mind: Revealing Workout Clothes
Know that you can always reach out with prayer requests or listener questions by emailing me at movedbyhimpodcast@gmail.com (or message me on Instagram at @movedbyhim_)!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3 God bless you!
Let's dive into the science! In this episode I share all the details on a recent piece of research comparing intermittent fasting to calorie counting. I offer my thoughts on the results of the study and also give you clear steps to determine if intermittent fasting or calorie tracking is right for you.
I have yet to talk much on this podcast about intermittent fasting (also called time restricted eating), so this felt like the perfect opportunity. This nutrition tactic has some definite benefits, but it is not an approach for everyone, so tune in to learn more about what the science shows, how intermittent fasting works in the body, and whether you could get the results you're looking for with this approach!
The scriptures I referenced in this episode:
Matthew 6:16-18
John 14:25-27
Links to the research and related articles:
Original Research: Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population
WebMD News Brief of the study
Healthline Article on the study
Links to other episodes to check out:
Don't Waste Your Time Reading That Fitness Magazine - Here's Why
The Great Tracking Debate: Should You Be Tracking Your Food
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Did you know that leaving a 5-star rating takes only a couple seconds? If you are grateful for this content and are excited to hear more, a quick rating and review would be so greatly appreciated <3
If you are on a journey to better health, your kitchen is where you should start (besides looking into your heart to examine your relationship with Christ). Your kitchen is the starting place for the nutrition decisions you make all day long. What you keep in your cupboards and how you prepare the foods in your refrigerator determine many of your health outcomes.
In this episode I give you 4 steps to organize your kitchen for better success with your health and weight loss journey. I talk about everything from sorting through your foods with some inspiration from a stoplight (red light, yellow light, green light foods), positioning and organizing your foods with intentionality, and how even cleaning your kitchen can impact your health journey!
The scriptures I referenced in this episode:
Psalm 147:10-11
Psalm 20:7
1 Timothy 4:8
Additional episodes and resources to check out:
Busy? Here’s a New Way to Meal Prep With Delicious + Time-Saving Tactics
Part 1: How to Read a Nutrition Label - Ingredients to Watch For
Part 2: How to Read a Nutrition Label - Assessing the Macros For Your Goals
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Grateful for this free content? I would love to hear from you in the podcast ratings + reviews <3
Meal prepping is a absolute game changer when it comes to improving your nutrition and creating ease in your life. This episode is all about leveraging a NEW approach to meal prepping - The Mix + Match Meal Prep - for a simpler and faster way of enjoying a variety of meals throughout the week. Tune in to learn all the details of making this approach come to life in your kitchen. Here's a teaser...
Each week you are going to prepare the following:
2+ proteins
2+ veggies
2+ complex carbohydrates
optional: 2+ healthy fat sources
really optional: 2+ snack options
(these items can be purchased pre-made at the grocery store if desired)
Then you are going to mix and match the foods you've prepared to create complete meals by leveraging condiments, sauces, and spices that bring your food to life. With inspiration from your favorite restaurants, cuisines around the world, and family favorites, you'll create a variety of meals that both nourish and satisfy!
In this episode, I even offer some biblical encouragement, so that you can actively bring God into your kitchen for your next meal prep! Because He wants to be in the little things... even your meal prep routine.
The scriptures I referenced in this episode:
Colossians 3:23-24
Galatians 5:22-23
2 Timothy 1:7
Additional episodes and resources to check out:
Part 1: How to Read a Nutrition Label - Ingredients to Watch For
Part 2: How to Read a Nutrition Label - Assessing the Macros For Your Goals
The Macronutrient You’re Likely Most Deficient In + How to Get More of It (The Protein Episode)
Blog Post: Healthy Meal Prep Guide
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Grateful for this free content? I would love to hear from you in the podcast ratings + reviews <3
We are made to worship and if our worship isn't intentionally directed at God throughout our days there are tons of things that can take His place. Fitness is one of those things that can easily become a "religion" in our lives - I know this from personal experience! If our energy, time, attention, and thought space is constantly being directed toward our physical being, there is a good chance that fitness is starting to compete with our faith in God. Our physical body and fitness level can become a god of sorts; something we begin to worship without even realizing it.
In today's episode, I share 4 questions to ask yourself to identify if fitness is becoming a religion to you. I pray that this episode is encouraging and directs you back to God!
The scriptures I referenced in this episode:
Exodus 32:21-24
Revelation 4:9-11
Romans 8:5-8
Galatians 5:16-18
Additional episodes to check out:
I Changed My Mind: Yoga
How to Keep God at the Center of Your Wellness Journey, Not Your Body
Reframing Exercise: Don’t Worship Your Body, but Use Your Body for Worship
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Grateful for this free content? I would love to hear from you in the podcast ratings + reviews <3
I officially entered a new decade this past week, so I'm reflecting with some advice for my 20-year-old self! I dive into 20 specific pieces of advice, in the categories of faith, family/friends, fitness, and food. My 20-year-old self would be shocked at what my life looks like today, and that is all testament to the saving grace of Jesus Christ! No matter your age, I pray that this episode offers ideas, scriptures, and reflection that you can take into your own life, today.
The scriptures I referenced in this episode:
Proverbs 3:5-6
John 17:17
Ephesians 5:33
Proverbs 27:17
Matthew 5:14-16
Proverbs 4:23
John 4:7-14
Additional episodes to check out:
I Changed My Mind: Secular Workout Music
I Changed My Mind: Revealing Workout Clothes
I Changed My Mind: On Becoming a Mom
I Changed My Mind: Finding My Worth in My Appearance
I Changed My Mind: Yoga
Other resources to check out:
Lifeway Research: Christians Don’t Share Faith With Unchurched Friends
Your Yo-Yo Diet Upgrade: Build Healthy Habits Course
If you are grateful for this free content and are willing to write a podcast review, or simply give a quick rating that would be the greatest birthday gift of all :) Thank you for your dedicated listenership and encouragement!
One of the most popular times to pop in some headphones and jam out to music is while working out, but what's coming out of those headphones, and how is it affecting your heart? In this episode, I discuss how the Lord has changed my mind on secular workout music and encouraged me to fill my heart (and ears) with uplifting music focused on Him, rather than profane music focused on the things of this world. Gone are the days of me deadlifting to heavy rap music with lyrics about promiscuity and anger. Beyond sharing my own story in this episode, I share 3 steps to seek God's direction in your own workout playlists and offer some encouragement for how fun this journey toward more God-centered playlists can be!
The scriptures I referenced in this episode:
Proverbs 4:23
Colossians 3:5-8
2 Timothy 1:7
Additional episodes to check out:
I Changed My Mind: Revealing Workout Clothes
I Changed My Mind: On Becoming a Mom
I Changed My Mind: Finding My Worth in My Appearance
I Changed My Mind: Yoga
My Testimony: From Eating Disorder to Empowered Disciple
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Modesty... the age old Christian topic that many of us don't want to touch because there a lot of ways to interpret what modesty is and is not. In this episode, I share my own personal journey with some recent convictions about modesty that the Lord has placed on my heart. Through the many things He has changed my mind on, I've come to realize that much of the journey of sanctification is simply keeping our hearts open to hear from God and to be willing to be obedient in what He asks of us.
The scriptures I referenced in this episode:
2 Corinthians 5:17
Romans 12:2
Proverbs 31:30
1 Peter 3:3-4
1 Timothy 2:9-10
Additional episodes to check out:
I Changed My Mind: On Becoming a Mom
I Changed My Mind: Finding My Worth in My Appearance
I Changed My Mind: Yoga
My Testimony: From Eating Disorder to Empowered Disciple
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
If you had asked me a decade ago what I thought my life would look like now... I would have imagined myself living in a bustling city, strutting down the sidewalk to my "important" job in perfectly paired heels and pencil skirt, definitely not married, and DEFINITELY not with a child at home.
I feel incredibly blessed to be celebrating my first Mother's Day this year (Happy Mother's Day to you too!), but I didn't always plan or desire for my life to look like this. In this episode I share my personal journey from pursuing the "boss babe" life and idolizing career over everything, to accepting Jesus as my Savior, and gaining a new appreciation for marriage and family. I discuss the way God has been working in me to shift toward a God-centered life over a self-centered life and how I am continuing to grow and learn, now as a mother to a sweet baby girl.
The scriptures I referenced in this episode:
John 17:14-17
Genesis 1:28
Psalm 127:3
2 Peter 2:1-3
Deuteronomy 6:5-7
Additional episodes to check out:
I Changed My Mind: Finding My Worth in My Appearance
I Changed My Mind: Yoga
My Testimony: From Eating Disorder to Empowered Disciple
Bible study suggestion: Experiencing God
Learn more about the Your Yo Yo Diet Upgrade: Build Healthy Habits Course here! Tune into the episode for your discount code to enter at checkout.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
We all need regular reminders that we are perfectly made in God's image. In today's world, it is so easy to get wrapped up in finding your worth in your appearance. In this episode, I share my personal journey with idolizing my appearance and releasing that as I grew with God through my 20s; from the bondage of an eating disorder to then idolizing my ability to perform, and finally stepping into the freedom of simply taking care of my body so that I can steward it for God's kingdom. I am by no means perfect at this, so I share 3 specific tactics I use when the devil's words start to creep into my mind.
The scriptures I referenced in this episode:
Proverbs 31:17, 30
John 1:12
Mark 10:42-45
Additional episodes to check out:
I Changed My Mind: Yoga
My Testimony: From Eating Disorder to Empowered Disciple
Reframing Exercise: Don’t Worship Your Body, but Use Your Body for Worship
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
This episode kicks off a new series, all about various health + wellness topics I've changed my mind on, over the recent years. I'm starting the series with the topic of yoga. This episode dives into the Hindu roots of yoga and assesses how we are to approach the practice of yoga as a Christian. I share how I went from doing yoga on a weekly basis in my early twenties to no longer doing it at all and what realizations and scriptures brought me to that conclusion.
The scriptures I referenced in this episode:
2 Corinthians 5:17-21
Romans 12:2
Matthew 11:28-30
Revelation 21:4
Romans 12:1
1 John 2:15-17
Matthew 5:16
Another episode to check out:
My Testimony: From Eating Disorder to Empowered Disciple
The websites I quoted on the background of yoga:
The origin of yoga
The Hindu roots of yoga
Know that you can always reach out with prayer requests or listener questions by emailing me at reed@fitfeedbyreed.com!
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
In this episode I answer a listener question: When I focus on taking care of my body, sometimes it can consume me and cause God to come second. How can I change that?The ultimate reflection point is where your focus is, which can be easily seen in the way you steward your resources - time, talent, and treasure. This episode breaks down examples, activities, and assessments to understand where your focus is, and ideas for ways to reprioritize God into His well-deserved #1 spot, while still pursuing your health goals!
The scriptures I referenced in this episode:
Psalm 37:23-24
Colossians 3:23-24
2 Corinthians 10:5
Matthew 6:19-21
Links to some additional episodes to check out:
- The Enemy Doesn’t Want You Doing This: 25 Ways to Love Jesus in the Little Moments
- Want Results? Here Are 3 Reasons to Stop Hating Your Body
I love getting listener questions - feel free to reach out with your questions by emailing me at reed@fitfeedbyreed.com.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
We don't build a church so we can worship the physical building. We build a church so that we can worship God. But are you building your body so that you can worship your physical being, rather than using your body for worship? This episode dives into understanding the classic "your body is a temple" scripture and helps you to understand whether you are idolizing your own body. Tune in for a biblical understanding of your body, along with 2 questions to help you reframe your motivation for exercise.
The scriptures I referenced in this episode:
1 Corinthians 6:12-20
Exodus 32:1-4
Links to some additional episodes to check out:
- 3 Questions to Ask Yourself If Your New Year’s Resolution Didn’t Stick
- Want Results? Here Are 3 Reasons to Stop Hating Your Body
- Jesus Denounced Food Rules, So Why Are You Still Creating Them?
- Why Running Is NOT the Silver Bullet to Losing Body Fat
- 5 Questions to Ask Yourself if You’re Striving for a Bikini Bod
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
When we understand what Christ went through to atone for our sins we are pulled into an even deeper love relationship, desiring to return the love that He so righteously offered to us on the cross. Strong relationships are built in both the big moments and the little, everyday moments, so this episode offers you 25 ways to love Jesus (that take anywhere from a few seconds to a few minutes). I pray that as you implement these ideas you grow in your relationship with Christ and see fruit in your life for a strengthened commitment in the small moments! From saying "God Bless You" to the grocery store cashier to deepening your prayer life with specific tactics, this episode is packed with ideas you can put into place TODAY.
The scriptures I referenced in this episode:
Luke 24:1-12
Matthew 5:1-10 (Sermon on the Mount - Matthew 5, 6 + 7)
Philippians 4:6-7
2 Timothy 1:7
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Jesus denounced food rules nearly two millennia ago, yet here we are today creating diet upon diet that center on food rules. In this episode, I discuss the background on biblical food rules in the old testament along with a review of what Jesus says about this topic in the new testament. After reviewing what the scriptures say about food rules, tune in for 3 reasons your food rules aren't working along with a much better approach to making improvements for your nutrition! It's one of the top pieces of nutrition advice that I give to clients on the regular.
The scriptures I referenced in this episode:
Deuteronomy 14:6-10, 21
Mark 7:14-23
2 Peter 2:9
Links to some additional episodes to check out:
- 3 Questions to Ask Yourself If Your New Year’s Resolution Didn’t Stick
- Want Results? Here Are 3 Reasons to Stop Hating Your Body
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Back for another HOT TAKE episode and this week I'm answering your questions! In this episode, I talk about everything from the explosion of conversation about Ozempic on Tik Tok, the reason you should swap your skim milk for 2% or whole milk, and a recent study that shows a correlation between mother and daughter obesity (but not sons).
Here is last week's HOT TAKE episode to check out as well: Weight Watchers Now Offering Prescription Weight Loss Drugs
Referenced research studies:
- Semaglutide Successful for Weight Loss
- Weight Regain Following Semaglutide Withdrawal
- Mother-Daughter Obesity Correlation
- Mother-Daughter Eating Disorder Correlation
- Maternal Obesity Effect on Offspring
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Hating your body not only holds you back from getting results, it also makes the process miserable, AND doesn't respect the God-gifted body you've been given! In this episode I am breaking down 3 specific reasons to stop hating your body and move forward with a better approach that prioritizes a healthier mindset, with God at the center.
The scriptures I referenced in this episode:
Exodus 20:3-4
Matthew 22:36-40
Genesis 1:27
Psalm 139:13-14
Links to some additional episodes to check out:
- 3 Questions to Ask Yourself If Your New Year’s Resolution Didn’t Stick
- Finding Body Neutrality in a Body Positive World
- How Judging Others Is Negatively Affecting Your Own Body Image
- 5 Questions to Ask Yourself if You’re Striving for a Bikini Bod
Referenced research study: Maternal Eating Disorders and Eating Disorder Treatment among Girls in the Growing Up Today Study
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Join my for my first HOT TAKE episode - diving into recent health news to break down what's going on and assess things from a biblical perspective.
Today's episode is all about the recent acquisition of Sequence (telehealth services for access to prescription weight loss drugs) by Weight Watchers. This is a bold move for a company that has leveraged making behavior change in community as their central approach since launching in 1963. They have always tried to adapt their programs to stay in alignment with the latest research, but does the latest research really show that weight loss drugs are the solution? Tune in to find out more!
Scriptures referenced in this episode:
1 Peter 4:8-10
Genesis 1:27-29
Research studies + interviews referenced in this episode:
CNBC Interview with CEO Sima Sistani
CDC - Genes and Obesity
Weight regain and cardiometabolic effects after withdrawal of semaglutide
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
We are now nearly 3 months into the new year and this is the point where you may be realizing... wow, I really bombed my new year's resolution. Maybe it stuck for a few weeks, a few days, or even more than a month, but you didn't implement lasting change and results.
In this episode I give you 3 key questions to ask yourself about what went wrong with your approach and how did you bring God into the picture. These questions will walk you through some self reflection and offer solutions on how to set yourself up for success, next time!
The scriptures I referenced in this episode:
James 2:14-27
John 14:16-17
Here are links to some additional episodes to check out:
- Why S.M.A.R.T. Goals Aren't Always Smart
- Prioritizing Habit Change: Where to Begin Your Journey to Better Health
- 5 Ways to Stick With Your New Diet
- 5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the Bandwagon
Want a more lasting solution to changing your health habits? Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Do you have a desire to more deeply merge your faith with your wellness? If so, you are going to LOVE the upcoming changes to this show! Learn to pray, worship, and seek God's Word for answers to taking care of your health.
This episode is a long time in the making. God has been calling me to share more of His Word for years and I am finally stepping into some exciting changes for the podcast that will help you to keep God at the center of your wellness journey.
Tune in to learn more about what to expect in upcoming episodes and how this all came to be. Click the link below to check out my testimony episode:
From Eating Disorder to Empowered Disciple
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
The birth of my sweet baby girl is precisely as everyone seems to describe their birth story... unexpected. But amidst the many changes of going from praying for a natural birth to a planned c-section, the Lord offered so much peace. Tune in for all the details on how this came about!
The verse that brought me through the many twists and turns of delivery:
"And He has said to me, 'My grace is sufficient for you, for power is perfected in weakness.' Most gladly, therefore, I will rather boast about my weaknesses, so that the power of Christ may dwell in me."
2 Corinthians 12:9
Looking to make lasting change for your health? To lose the weight for good? Build better habits that actually stick? Check out: YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Let's break down some specific types of diets and talk about why you should avoid them... like your life (I mean, your health) depends on it!
In this episode I break down a number of different diets from keto to paleo, the potato diet (yes, that's a thing) to juice cleansing, and the many types of MLM diets that are pushed heavily this time of year. Tune in to make sure that you are making smart choices this new year as you work to improve your health!
Here are links to some additional episodes to check out:
- How to Get Enough Protein in Your Diet as a Vegan or Vegetarian
- 4 Reasons You Should Not Start a New Diet
AND I shared a huge and very exciting announcement in the last episode! Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
Happy 2023! May the year ahead be diet-free, yet full of positive habit change.
In this episode, I am talking about the 4 reasons you should not start a new diet this year, including the following:
- You are setting yourself up for failure
- The probability of your weight loss sticking is insanely low
- Your metabolism doesn’t want you to hit another diet hard
- Your mental health doesn’t want you to hit another diet hard either
Here are the research articles (linked) that I referenced in this episode:
- Data from the CDC indicate that the U.S. obesity average was 12% in 1990 and had grown to 23% by 2005
- The US obesity prevalence was 41.9% in 2017 – March 2020
- In 2013–2016, 49.1% of U.S. adults tried to lose weight in the last 12 months
- Size of the U.S. weight management market + projected growth
- In a meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained
AND I shared a huge and very exciting announcement in this episode! Click the link for more details on the YOUR YO-YO DIET UPGRADE: BUILD HEALTHY HABITS COURSE.
Thank you for making this show possible. If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
The new year is practically upon us and that means you might be thinking about how to make this upcoming year healthier than the last. If you have any plans to make changes for your mindset, nutrition, or movement, you'll set yourself up for great success by walking through this journaling prompt with me.
In a few simple steps gain clarity on what works best for YOU (not your dieting coworker or best friend). All you need is a pen, paper + the willingness to do some reflection - let's dive in!
Here are some additional episodes to check out (those mentioned in this show):
Forget Keto + Paleo: THIS Is the Diet Trick You Need This New Year
Prioritizing Habit Change: Where to Begin Your Journey to Better Health
Thank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
'Tis the season for Christmas cookies, peppermint everything, parties galore, and sometimes a weekend that doesn't go exactly as planned. Whether you are listening to this podcast during the holiday season or in the middle of the summer after a weekend of pool parties + BBQ, you are in just the right place to get yourself back on track this week!
In today's episode, I share various tactics to get you back to feeling like yourself, no matter how "off" the last couple days have felt. I dive into the following 5 points:
1. Stop beating yourself up
2. Drink more water
3. Don't go into crazy calorie restriction mode
4. Move your body
5. Pause to reflect on what instigated the overindulgence
Here are some additional episodes to check out (those mentioned in this show):
10 Ways to Stay on Track With Your Habits Through the Holidays
4 Sneaky Stressors That Are Stealing Your Progress, Your Waistline + Your Life
7 Ways to Increase Your Hydration For Weight Loss, Better Brain Function + More
And here is the research that I referenced at the beginning of the show, all about holiday weight gain:
A Prospective Study of Holiday Weight Gain
Holiday weight gain: Americans expect to add 8 pounds over the next month
Thank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
I'm already into my third trimester, so that means I have some things to report on how the last few months have been! In this episode I share all about the ups + downs of my second trimester, along with some resources that have really helped me as a soon-to-be mom.
Check out these books that I mention in the episode:
Ina May's Guide to Childbirth
Natural Childbirth the Bradley Way
Becoming Babywise (I accidentally referred to this book as "Birthwise" in the podcast)
Here are some additional episodes to check out (those mentioned in this show):
8 Things I Learned in The First Trimester of Pregnancy (My First Baby)
The Macronutrient You’re Likely Most Deficient In + How to Get More of It
Thank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
In the final episode of the Fresh Start Series I am talking all about optimizing your exercise routine! I specifically break down the reasons you should care about the following three elements of a well-balanced routine AND offer tons of ideas on how to implement these types of movement into your regimen:
1. mobility work
2. strength training
3. cardiovascular conditioning
If you're excelling in one or two of these areas, but neglecting another, this episode is just for you. You'll walk away with lots of ways to start mobilizing, strengthening, or conditioning your body so you can choose just the approach that floats your boat!
Check out the other episodes in the fresh start series:
The #1 Thing You Need to Know if You’re Ready for a Fresh Start This Fall
4 Sneaky Stressors That Are Stealing Your Progress, Your Waistline + Your Life
Get Better Results From Your Diet With These 5 Steps
And here are some additional episodes to check out (those mentioned in this show):
4 Reasons to Skip the Weight Machines and Use Free Weights Instead
5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the Bandwagon
Thank YOU for making this show possible! If you are grateful for this free content I would love to hear from you in the podcast ratings + reviews!
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Welcome back for the third episode in the Fresh Start Series all about nutrition! Tune in for tons of juicy details on the following steps to up-level your diet, by asking yourself these questions:
1. How am I eating?
2. What percentage of my food intake is processed?
3. How much protein do I consume on a daily basis?
4. How much sugar am I really eating?
5. Do I need to consider an elimination diet to determine inflammatory foods?
Check out this Precision Nutrition article and infographic on how to conduct an elimination diet for yourself.
The other episodes in the fresh start series:
The #1 Thing You Need to Know if You’re Ready for a Fresh Start This Fall
4 Sneaky Stressors That Are Stealing Your Progress, Your Waistline + Your Life
Additional episodes to check out (those mentioned in this show):
7 Ways to Increase Your Hydration For Weight Loss, Better Brain Function + More
Forget Keto + Paleo: THIS Is the Diet Trick You Need This New Year
Part 1: How to Read a Nutrition Label - Ingredients to Watch For
Part 2: How to Read a Nutrition Label - Assessing the Macros For Your Goals
The Great Tracking Debate: Should You Be Tracking Your Food
The Macronutrient You’re Likely Most Deficient In + How to Get More of It
And CHEERS to 50 episodes! Thank you for all of your continued support and listening ears - I feel incredibly blessed that you take interest in tuning in as you drive, workout, walk, cook, and so much more. As a token of your appreciation for this free content would you mind submitting a rating or review on your preferred platform?
Thank YOU for making this show possible!
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Are you aware of the impact that stress has on your health? This episode is the second in the Fresh Start Series and we're chatting all about how stress affects your life. Let's break down four sneaky stressors that are stealing your progress, along with some solutions to make change. Do you struggle with any of the following?
- Your technology never stops ringing, dinging and pinging
- You value comparison over contentment
- You think that more (of anything - dieting, exercise, material goods) will make you better
- You never feel “enough”
I pray that this episode stirs your heart to open up to the love of God and gain fresh insight into how He desires to work in your life.
Additional episodes to check out out:
The #1 Thing You Need to Know if You’re Ready for a Fresh Start This Fall
Prioritizing Habit Change: Where to Begin Your Journey to Better Health
6 Steps to Determine if You Need a Social Media Detox
My Testimony: From Eating Disorder to Empowered Disciple
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Fall is here! The air is crisp, pumpkin everything is coming back, new routines are being established, and if you're feeling ready for a fresh start for your health, this is the place to be.
I am kicking off a NEW series, all about fresh starts. Tune in over the next month to learn all about how to optimize your health this fall, from discovering tactics to help you better manage stress and sleep, to making better choices in the kitchen and exercising with intentionality. In this episode, learn about the #1 thing you need to know if you're ready for a fresh start, along with 4 more important tips to apply as you head into making change, for a total of 5 things to keep in mind as you embark on this series!
Another episode to check out out:
Why S.M.A.R.T. Goals Aren't Always Smart
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
In this episode, we're chatting all about optimizing your exercise routine. Because who doesn't want to get the most out of their time at the gym?! AND who doesn't want to get in a sneaky ab workout without even knowing it?!
Learn about the specific benefits of free weight training with barbells, dumbbells, kettlebells, medballs, etc. and gain a better understanding of why this type of functional strength training gets you the best results. (I'll also give you some tips on how to fit weight machines into the mix if you really enjoy them.)
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Do genetics play a role in determining your physique, and if so, how much? In this episode I am talking all about body type theory (a controversial topic that has been around since the 1940s). Learn about the origins of the ectomorph, mesomorph, endomorph theory and how to apply it to your nutrition + exercise plan!
Other episodes to check out:
- 7 Ways to Increase Your Hydration For Weight Loss, Better Brain Function + More
- Forget Keto + Paleo: THIS Is the Diet Trick You Need This New Year
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Did you know that over half of your body is water? And you'd perish in just 2-4 days if you were stranded without water somewhere. This fact alone tells us just how important proper hydration is for our existence! I encourage all my clients to focus on hydration before nutrition because building habits around hydration is critical to good health.
In this episode we are talking all about the following:
- Why hydration matters
- How much water the average American consumes
- How much water you should be consuming on a daily basis
- 7 tactics to increase your daily water intake
- What is hyponatremia
- How to determine if you should be taking electrolyte supplements
Another episode to check out: How Much Is Too Much Caffeine + The Benefits of Cutting Back
Check out the studies I mentioned in this episode:
Link to CDC research on water consumption
Link to Gallup research on soda and coffee consumption
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
Fitness magazines + publications (and TikTok "health gurus") can take you down a lot of unproductive bunny trails - the kind that don’t get you the results you’re actually looking for. I was sparked to cover this topic by a recent email subject line that indicated the "best time of day to exercise." Fortunately there was research behind the claim, but research that was conducted on less than 50 participants. Hmmm not ideal.
In this episode I’ll share with you the good (and not so good) side of fitness + nutrition research, along with giving you clear tactics to navigate all the content that swarms us daily. Did you know that the majority of health + nutrition research is conducted on men and rats?! Not women? Yeah. Tune in to learn why.
This is a must listen to episode if you are someone who loves consuming fitness + wellness content through magazines, social media, emails, and more!
Another episode to check out: Prioritizing Habit Change: Where to Begin Your Journey to Better Health
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com
We're deep into the summer (so much so that fall seems near - wahoo!) and you may be thinking oofta I've really neglected my health + fitness goals amidst all the BBQs, beach days, and travel I've done. If that's you, you're in just the right place!
In this episode I am talking all about how to get back on track when you feel like your routine has taken a turn. Tune into the episode for 5 distinct tips on your next steps for making change! And make sure you stick around until point five for some seriously actionable advice to put into practice this week.
Another episode to check out: Prioritizing Habit Change: Where to Begin Your Journey to Better Health
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
The secret came out last episode, but if you have yet to see the news, here it is! There's a babe in my belly and I've made it through the first trimester, so I'm sharing all about my experience in this episode. I've had some fascinating ups and downs, especially considering that I went into this adventure as a pre + postnatal certified coach with a fair bit of knowledge on the female body. Wow is it amazing!
Thank you all for your question submissions - enjoy!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Let's talk protein bars! Are they even healthy to eat? What should you be looking for on the label? And what are some good brands to look for at the store? I'm answering all your protein bar questions in this episode!
Here are a few additional podcast episodes that I referenced in the episode:
- Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out For
- The Macronutrient You’re Likely Most Deficient In + How to Get More of It (all about protein intake!)
- Part 1: How to Read a Nutrition Label - Ingredients to Watch For
- Part 2: How to Read a Nutrition Label - Assessing the Macros For Your Goals
And here are links to the specific bars I suggested!
- RXBars
- No Cow Bars
- Rise Bars
- Good! Snacks Bars
- Vital Performance Bars
- Epic Meat Bars
- Chomps Meat Sticks
- Vermont Meat Sticks
- The New Primal Meat Sticks
PLUS a link to the YouTube video I referenced on artificial sweeteners: What Do Artificial Sweeteners Actually Do to Your Body?
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
If your mind feels consumed with thoughts about your appearance in the upcoming summer months, this is just the episode for you. Join me for the last episode in this body image series, where I pose questions for you to consider along your journey.
The 5 questions to ask yourself if you can't get your mind off your summer bod:
1. Am I taking unhealthy measures to get there?
2. Do I plan to sustain this into the next season?
*Check out this episode if you are looking for a road map to making healthy habit change - Prioritizing Habit Change: Where to Begin Your Journey to Better Health
3. How does a "hot bod" glorify God?
4. Does my closet require a "hot bod"?
5. Does the amount of time I’m spending on attaining a certain body type align with my life priorities?
Check out the other four episodes in this series:
- My Testimony: From Eating Disorder to Empowered Disciple
- God Sees You As Wonderfully Made, But Do You? // Interview with Kelli Oyewole
- Finding Body Neutrality in a Body Positive World
- How Judging Others Is Negatively Affecting Your Own Body Image
If this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This episode covers a body image topic that's not always easy to hear, yet SO critical in the process of healing your relationship with your body. Today, I talk about how your judgement of others actually negatively affects your own body image.
I talk about everything from the different forms that judgement can come in (ahem yes the judgmental thoughts in your head count too), how those thoughts + comments negatively affect you too, and how to shift this approach. Imagine if every time you judged someone for their body, your rather commented on a personality attribute that was positive - just think about how that would benefit others and yourself.
Check out the other three episodes in this series, so far:
My Testimony: From Eating Disorder to Empowered Disciple
God Sees You As Wonderfully Made, But Do You? // Interview with Kelli Oyewole
Finding Body Neutrality in a Body Positive World
If this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This series on rooting your identity in Christ, rather than your appearance, continues! I pray that this month's conversations have been offering you a new perspective on how you view your physical body, along with some take-home tactics to implement in this season when fitness + diet companies are pushing hard to fix your eyes on your insecurities before the summer.
In today's episode I talk about the benefits of a body neutral approach rather than the hyped up body positive approach. We talk about the following topics:
- Some alarming facts on body image - I referenced some statistics from these two websites:
www.dosomething.org
www.breakbingeeating.com - What is body positivity
- The challenges of a body positive approach
- It continually puts our focus on our physical being
- Putting emphasis on our appearance fixes our eyes on ourselves, not on Jesus
- It often feels inauthentic
- How to shift toward a body neutral approach
- Rather than going from 0-60, go from 0-30
- Focus on your physical capabilities rather than your physical attributes
- Identify physical capabilities that feel authentic to you
- Step away from the mirror
- Focus on your Creator over everything
Check out the other two episodes in this series, so far:
My Testimony: From Eating Disorder to Empowered Disciple
God Sees You As Wonderfully Made, But Do You? // Interview with Kelli Oyewole
If this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Kelli brings a powerful story of her own and a deep knowledge of God's word to this conversation centered on understanding your worth in Christ, rather than your weight on the scale. A success story herself when it comes to weight loss, Kelli shares phenomenal tactics and mindset shifts to bring into your own journey, whether you are working to lose weight or grappling with body image.
Kelli Oyewole is a wife, mother of adult children, and grandmother in her mid-forties. She became a certified personal trainer after she lost fifty pounds when she quit smoking, changed her eating habits, and starting exercising. She has been a trainer for 10 years, a fitness nutrition specialist and has taught many group classes such as kickboxing and spin. Kelli has a degree in biblical studies from Moody and is currently attending Denver Seminary to become a licensed mental health therapist.
3:10 Fun rapid fire questions
6:00 Kelli’s story: From a diet of fast food, Mountain Dew + Marlboro Ultra Lights to losing 50 lbs + now helping other women do the same.
10:10 How to keep Christ at the center of your weight loss journey, over idolization of body change. What are you focusing on and how can you keep yourself accountable?
21:00 Kelli shares her personal experience on how to feel the true love of God and know that you are “fearfully and wonderfully made” without needing to constantly strive for a certain number on the scale.
Psalm 139:14 “I will praise You, for I am fearfully and wonderfully made; Marvelous are Your works, And that my soul knows very well.”28:34 The power of community when you’re trying to make change in your life and balancing connection with quietude.
32:34 We don’t have to do anything to earn God’s love, but as we draw closer to Him, He calls us to purpose, so what does it look like to step into that purpose while still balancing time spent being vs. doing. Kelli talks about seeking to understand if something is a divine opportunity or a distraction from the devil.
40:30 How to surrender body image challenges while on a journey of making change. Kelli shares a profound point that to know how you were made and created to work, you need to go to The Creator.
46:53 Coffee time with Jesus + the giving of grace and mercy to herself is having a distinct impact on Kelli’s day-to-day right now.
48:20 Where to connect with Kelli:
Instagram: @kellioyewoleFacebook: Kelli OyewoleIf you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
I am THRILLED to be kicking off a fresh series in the month of May, all about rooting your identity in Christ, rather than in your appearance. And how timely, because unfortunately this is the time of year that suddenly quick slim downs and fast fixes seem to be all the rage, in preparation for summer.
It felt right to kick off this series with my own personal testimony of how God has pulled me from rooting my identity in things of the world (my appearance, my career success, the way others view me, etc.) to rooting my identity in Him. This is the real, raw truth of the struggles I've been through and most importantly, how God has glorified Himself in my current disposition.
I mentioned a few authors on this topic that are definitely worth checking out:
Heather Creekmore
Jess Connolly
And of course the most important book you can reference... the Bible ;)
And please know that if this episode leaves you with lingering questions or prayer requests I would gladly be of service to you. Reach out to me on social media or through the contact page on my website <3
*Make sure you are following this podcast to ensure that you see when each fresh episode in this series drops in May!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
I recently took a 4-week detox from social media and it was SPECTACULAR! It really got me to thinking about a number of things surrounding my priorities and has reframed my approach with social media going forward. In this episode I share my personal insights with you, along with 6 specific steps to determine if you need a social media detox, including:
- Start praying about it
- Baby step your way into it
- Consider your phone habits in bed
- Determine if there are other activities you'd rather spend your time on
- Assess if you're seeking personal growth and if you're okay with being uncomfortable
- Ask yourself the question: If your current social media habits looked the same 5 years from now would you be okay with that?
I also shared a couple book recommendations that really encouraged me to take a break from social media. Check out the following reads:
Who Are You Following? by Sadie Robertson Huff
The Ruthless Elimination of Hurry by John Mark Comer
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Y'all know I love talking about protein and it seems to be one of your favorite topics to learn about because The Macronutrient You’re Likely Most Deficient In + How to Get More of It is one of my most-downloaded episodes! (If you are not a vegan or vegetarian that's a great episode to listen to regarding protein intake)
In this episode we are diving into meat-free eating and elevating your protein intake as a vegan or vegetarian. I cover a number of topics, including the following:
- Considering your motivations
- Determining your current protein intake
- Establishing your protein goal
- The protein content of some common foods in a meat-free diet
Another episode I reference: Breaking Down Protein Powders
- How to make a complete protein
- Soy consumption - should you be concerned?
A couple studies I reference:
Health Promotion Effects of Soy Isoflavones
Impact of Soy Foods on the Development of Breast Cancer and the Prognosis of Breast Cancer Patients
- 5 go-to tactics to increase your protein intake as a vegan or vegetarian
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This episode is all about caffeine! We all love an iced coffee (well, most of us), but how much is too much when it comes to sippin' all morning long? Today we're diving into numerous topics regarding caffeine intake, including the following:
- How caffeine works in your body
Check out this video: How Does Caffeine Keep Us Awake? - How you can build a tolerance to caffeine
- How much is too much (did you know that you have a genetic predisposition to this?!)
I reference 2 different articles on caffeine consumption during pregnancy:
National Institutes of Health: Moderate Daily Caffeine Intake During Pregnancy May Lead to Smaller Birth Size
American Pregnancy Association: Caffeine While Pregnant - How much caffeine is in your favorite beverages (there may be some serious shockers here)
- What happens when you cold turkey your caffeine intake
- The benefits of scaling back
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
We're back with another round of gimmicky wellness products (and one stellar product that I recommend - can you guess which one? ;) ) I had a blast doing a similar episode about three months ago and you all loved it as well, so I figured I'd round up some more wellness products and give you the low down on what's worth it and what's not. Because boy oh boy are there some weird gimmicks out there. Enjoy!
Here are the 5 products I reviewed:
1. Hammacher Schlemmer The Far Infrared Sauna Cocoon
Serenelife Single Person Portable FAR Infrared Sauna with Remote Control
2. Nourished Personalized Vitamins
3. HidrateSpark Smart Water Bottles
4. SOLIDBACK Lower Back Pain Relief Treatment Stretcher
5. Bala Fitness Equipment
Another episode to tune into just like this one: 7 Trending Wellness Gimmicks to Avoid + A Better Way to Get the Same Results
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
What if there's a better way to achieve fat loss with exercise than running your tush all over town. This episode breaks down why running is not the silver bullet to losing body fat and what's a better way to attain your goals. I cover four key points around this common misconception about running, including:
- Other areas of your wellness to consider before changing your exercise routine, when working toward fat loss goals.
Podcast recommendation: Prioritizing Habit Change: Where to Begin Your Journey to Better Health
Research article referenced: Dynamic Energy Balance: An Integrated Framework for Discussing Diet and Physical Activity in Obesity Prevention—Is it More than Eating Less and Exercising More? - The importance of consistency over a specific modality of fitness
Podcast recommendation: 5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the Bandwagon - If I had to pick an exercise "silver bullet" it would be...
Podcast recommendation: Myth Bust: More Is Not Always Better When It Comes to Exercise
Article referenced: Exercise Heart Rate Zones Explained - If you enjoy running and are trying to lose body fat there are some additional things to consider
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Welcome back for more myth busting - this episode offers a research-based deep dive into the topic of post-workout protein timing. Many of you have likely seen someone at the gym who finishes their training session and proceeds to sip a protein shake as they walk out of the gym, nearly shouting, "gotta maximize that anabolic window!"
While there may be some validity to this for an individual prepping for a body building competition, let's dive into the science behind it's application (or lack thereof - there's a case for both viewpoints) for weight loss and performance in the female body.
I reference numerous research articles (plus a video + a book) in this episode:
Video: Muscle Protein Synthesis
Article: International Society of Sports Nutrition Position Stand: protein and exercise
Article: Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training
Article: Nutrient timing revisited: is there a post-exercise anabolic window
Book: ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
I also reference a couple additional podcast episodes for more information on protein intake + protein powder selection:
Podcast: The Macronutrient You're Likely Most Deficient In + How to Get More of It
Podcast: Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out For
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Intuitive eating is getting a lot of attention these days and deservedly so! Join me for a convo with Megan Becker that breaks down some of the many benefits to taking an intuitive approach to your nutrition.
Megan Becker is a registered dietitian that focuses on a grace rooted approach to health and intuitive eating. She works with clients 1:1 through Grace Rooted Nutrition, a faith-based practice, and is a coach for the Joyful Health Co 12-week course. Her goal is to empower individuals to make beneficial, lifelong behavior changes that will positively impact their overall wellbeing and foster a healthy relationship with food, body image, and most importantly their creator. Her “day job” is working at a Veteran's skilled nursing community in Michigan. She recently got married and they have a fur baby named Milo.
3:16 Fun rapid fire questions
5:36 From an accomplished resume to finding herself seeking the things of the world and then being guided back home to Jesus, Megan now combines both her extensive education + experience with her faith to guide her patients to lasting success
13:14 The power of nourishing your soul before tackling nutrition habits
19:45 What happens when we relinquish control to God
Matthew 11:28-30 (MSG)
24:24 The power of getting curious
Megan shares a great tip for a written activity to start countering negative thoughts
28:46 Megan shares the benefits of an intuitive eating approach
Free Resource: How to Reject Diet Culture and Embrace God's Grace
33:05 If you’ve spent a lot of time making choices within specific “food rules,” start by identifying your favorite foods
37:57 Megan’s favorite intuitive eating resources
Program: Joyful Health Co.
Podcast: Joyful Health Co.
Book: Intuitive Eating for Every Day (“pocket guide” on intuitive eating)
Book: Intuitive Eating: A Revolutionary Program That Works
41:02 Where you can connect with Megan
Instagram: @gracerooted.rd
1-on-1 Coaching with Megan: connect with her here
43:32* How boundary setting + a daily scripture practice is really serving Megan in this season
Podcast: The Bible Recap
Blog post: When You Feel Burned Out: 6 Ways to Cultivate Rest with Jesus
The myth busting continues - this episode is all about exercise and the fact that more is not always better. Contrary to popular belief, there is a threshold where more exercise will not deliver you faster or more impactful results. In this episode I cover 5 key points to set you up for success when it comes to the quantity + intensity of your exercise:
- Know the difference between activity and exercise
- Discover your anaerobic threshold so you can properly track the amount of high intensity training you're doing
- Understand where your threshold is - "the line" that marks too much of a good thing
- Determine the right amount of high intensity exercise for you
- Game plan for proper recovery
With this information I hope that you are able to better establish an exercise + recovery plan that gets you the results you're seeking rather than working out like crazy without getting the results you're working so hard for.
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Meg brings a wealth of experience and knowledge to the show, presented with such humility and warmth. This episode is packed with God-centered advice on navigating the ups + downs of pregnancy, raising a family, pivoting life plans, navigating body image struggles, and so much more!
Meg Buchanan is a wife, mother of 2 with another on the way (due in April 2022!), and a group fitness instructor with a decade of experience. She is currently a stay-at-home mother to her boys along with being a fitness coach, lifestyle photographer, and birth doula in her free time. Most core to her identity, Meg is a follower of Christ, with immense gratitude for the way her passions allow her to serve others and glorify God in all that she does. She believes that God created all of us with a purpose of loving and serving Him and loving others. As Colossians 3:17 reads, “And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through Him.”
3:36 Fun rapid fire questions
5:29 From Minnesota to Mississippi, undergraduate program to pursuing a PhD, finding the Lord, meeting her husband, and growing a family - Meg shares the beautiful journey God has taken her on through her 20s
9:30 Meg shares her testimony of rooting her identity in fitness, herself + things of this world to then finding Jesus
17:02 Transitioning from full-time career woman to full-time mom, Meg shares how God has shown her that He can be glorified in all things
22:28 Top pregnancy tips + resources from a doula (and mother of soon-to-be three)
Resource recommendations:
Book: Made For This by Mary Halestine
Podcast: Evidence Based Birth
28:26 How her training in the gym translated to her birthing experience
32:43 Advice for surrendering body image struggles to the Lord
Resource recommendation:
Book: Broken Bread by Tilly Dillehay
40:22 Some powerful scriptures to help you surrender your challenges to God
Philippians 4:6-7
"Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God;and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus."
Romans 8:28
"And we know that all things work together for good to those who love God, to those who are the called according to His purpose."
43:43 How Meg’s personal experiences are helping her serve others - the power of sharing testimony
48:52 Where to connect with Meg
Instagram: @megbuchanan16
Instagram: @megbuchananphotography
Facebook: @megbuchananphotography
50:50 The morning routine that starts each of Meg’s days
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
In this episode I'm kicking off a myth busting series to help you better navigate this wild world of wellness. Boy oh boy is there some questionable advice out there, so let's swim through the shark-infested waters together, uncovering research and information that best guides you toward sustainable habit change!
To start, I'm talking about why you shouldn't juice cleanse to kickstart weight loss. Even if you already knew this wasn't the best move, do you know why? I break down the arguments for juice cleansing (and poke holes in these ideas), share some key reasons why you should be skeptical, and ultimately offer a better way to start a weight loss journey.
A couple resources I mention in the episode:
Video: What Does the Liver Do?
Podcast Episode: The Macronutrient You're Likely Most Deficient In + How to Get More of It
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
What a special episode full of deep reflection on the power of the gospel to change our lives and our health. Kara shares how God has journeyed her through challenge to realize the need for more resources that direct women toward Jesus rather than the next fad diet. And now she's doing just that - helping to change the narrative for young women who are seeking to change their bodies when their greatest need is centered in the heart <3
Kara Stockton is the founder of Bibles Bodies and Brunch, a program that focuses on both the spiritual and physical aspects of our health. With a scripture informed approach, Kara creates resources that encourage young women to target the root of the choices we make, not just what’s on the surface. Well versed in this area through her own journey with long Covid, Kara realized how damaged her view of health was. As God took her through a journey of undoing her own disordered health habits, He gave her the desire to share these revelations and help other women undo their disordered habits as well. Uplifted by the spiritual truth that God can heal, her approach helps women to find where their spiritual health is suffering in order to nurture those places with the truths of Jesus.
3:00 Fun rapid fire questions
5:33 From suffering long COVID symptoms and pivoting her career to building a ministry centered on helping high school + college women build their faith and take care of their health - Bibles Bodies Brunch was born!
17:35 A key way to shift your perspective on days when you feel dissatisfied in your appearance
28:41 How Bibles Bodies Brunch is reaching women for God’s kingdom
36:19 Kara’s advice for where to start if you are interested in learning more about Jesus
Made to Crave by Lysa TerKeurst
Eat With Joy by Rachel Marie Stone
48:56 Kara’s personal approach to fitness + nutrition, with God at the helm
55:50 Where to connect with Kara
Instagram: @bibles.bodies.brunch
57:30 How Kara is scheduling her workouts and building out her plate to feel her best
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
We're back for more discussion about understanding a nutrition label! In part two of this two part series I am diving into assessing the macronutrients for your goals. All those numbers on the back of the package? Yeah, we're breaking it down!
I encourage you to check out Part 1 of this How to Read a Nutrition Label series before tuning into this episode. I mention in that episode that I've created a 3 step system to determine if something should hop into your grocery cart. Steps 1 + 2 are discussed in Part 1 of this series and today we're talking about how the macros measure up.
Step 1: Consider how frequently you are eating the food (and if you should even bother checking the label)
**Step 2: Investigate the ingredients
Step 3: Make sure the macros measure up**We're breaking down all of the following elements:
Serving size
Calories
Fat - including saturated fat + trans fat
Cholesterol
Sodium
Carbohydrates - including dietary fiber, total sugar + added sugar
Protein
Micronutrients
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This was a fun and informative conversation with MJ! We talked about everything from her personal journey into coaching and powerlifting (and how you can get into powerlifting), along with deep diving into lessons she's learned in business, and... the ultimate myth bust... as a woman, will lifting make you bulky?
Marshelle Johnston (MJ) grew up in small town Missouri, and always had aspirations of moving away, exploring, and owning her own business some day. After high school, she moved to Boston, where she started her bachelors degree in Sports Management online. This was also around the time she decided to compete in her first powerlifting meet. (Fun fact: she has now competed in 10 competitions and set a Colorado state record with a 375 pound deadlift!) A few years later, she decided she wanted to open a gym exclusively for women in Denver. She moved, finished her degree, and started working toward opening the gym. A year and a half later, she opened MJ Fit, which grew quickly leading to need for expansion. They finished expansion in December of 2019, and now the space is 3 times the size, and the team is 5 times the original size! As MJ's Fit Fam community continues to grow, she is so happy to provide a safe, supportive, empowering environment to so many women and children, both in-person and virtually!
3:14 Fun rapid fire questions
5:44 From studying fashion in college and competing in her first bikini competition to discovering powerlifting and her purpose as a coach
12:18 The mental transition from a physique centered sport to a performance focused sport
17:03 Advice for women who are interested in getting into powerlifting
Intro to Powerlifting Program
21:38 MJ busts a myth: as a woman, will weightlifting make me bulky?
23:44 MJ shares some stories of non-scale victories she’s seen in her female clients over the years
27:55 How MJ has grown her business, launching at 23 years old without funding to tripling the size of her gym and increasing her team 5 fold
38:38 The advice MJ would you give to her 23 year old self after years of learning through the growth of her business
41:46 Where to connect with MJ
Website: www.mjfitdenver.com
MJ Fit Workout Programs
Instagram: @mjfitdenver
MJ's Personal Instagram: @mjfitnatic
Tik Tok: @mjfitdenver
Facebook: @mjfitdenver
YouTube: MJ Fit Denver
43:20 A good reminder to get to bed early + hand off tasks in your life that aren’t your strong suit
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Nutrition labels are packed with valuable information, but can also be incredibly overwhelming. Let's break it down! In part one of this two part series I am diving into what ingredients to watch for, along with discussing what sort of foods you shouldn't even bother to look at the label for (seriously, that's a thing).
I've developed a 3 step system to determine if something should hop into your grocery cart:
Step 1: Consider how frequently you are eating the food (and if you should even bother checking the label)
Step 2: Investigate the ingredients
This episode offers a deep dive on all of the following ingredients to keep your eyes peeled for and why:
Artificial Food Coloring
Artificial Flavors
Artificial Sweeteners
Sodium Nitrite + Nitrate
High Fructose Corn Syrup
Monosodium Glutamate (MSG)
Carrageenan
Sodium Benzoate
BHA/BHT
Artificial Trans Fats
Low Quality Oils
Step 3: Make sure the macros measure upTune into part two to understand how the macros measure up for your specific goals!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Ever find yourself getting caught up in your own headspace? That's all of us, right?! Join me for a special conversation with Chloe Edwards as we talk about optimizing your mindset - something she calls a "Pineapple Mindset."
Chloe Edwards is the CEO & Visionary at Pineapple Mindset, the first of its kind, self-empowering coaching for adoptees. A sought-after speaker and influencer, she has spoken around the world to youth and adults about her adoption journey. Helping others to see the beauty and gratitude in adoption.
Chloe almost let depression and anxiety take her life. From being adopted from South Korea at the age of 5 months old, she grew up in a suburban neighborhood always wondering “am I good enough?” After constantly looking outside herself to find value, she learned that the real way to cultivate self-confidence was to dive deeper into her emotions. After years of research, interviews with adoptees, and personal experience she wants to share with everyone how to have a Pineapple Mindset.
2:57 Fun rapid fire questions
5:02 Chloe shares her journey from depression to developing her own pineapple mindset
8:23 Where the name "Pineapple Mindset" came from
12:30 From building the business as a secondary income source to finding the power + purpose in her work as an adoptee coach
17:55 Chloe’s experience with meeting her birth mother
22:54 Chloe’s advice for someone who feels their adoptive parents or siblings are a missing piece of their life puzzle
25:00 The poignant truth about understanding your why
29:23 Chloe shares a powerful story of coaching a birth mom through the adoption process + bringing an adopted woman to own her cultural heritage
34:23 Some great tactics for shifting a negative mindset - stop, recognize + feel
40:30 Chloe shares her go-to tactic for anxious moments
42:05 How Chloe guides her course participants from Lost to Leader
45:31 Where to connect with Chloe
IG: @pineapplemindset
FB: @pineapplemindset
Website: https://pineapplemindset.com/
Lost to Leader Course: https://pineapplemindset.com/lost-to-leader
46:45 The importance of slowing down to smell the… coffee
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
When we embark on a weight loss journey it is common to peel our eyes for all the things we want to "fix." We notice the trouble spots, the health habits that have an airplane-runway's worth of room for improvement, the things that we simply wish were different about our bodies and our lifestyle. But even through the journey of making physical changes, it is important to love + respect our bodies along the way.
Tune in for more details on these 7 tactics to better love your body through the journey of weight loss:1. Observe data points rather than judging them
2. Celebrate non-scale/non-physique wins
3. Move your body in ways that bring you joy
4. Clothe yourself for comfort
5. If loving your body feels like too much, try to reach a place of neutrality
6. Determine what sort of self-talk motivates you
7. Remember that God made you to be so much more than your dress size
Check out my 5 Reasons to Ditch the Scale episode, referenced in this episode!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Welcoming our first chiropractor onto the show was such a treat! Tune in to learn from Dr. Claire Jessen, as we dive into everything from juggling mom + work life to proactive wellness and how we can combat a sedentary lifestyle. For anyone who does a lot of sitting or wants to stay mobile + healthy for many years to come, you'll benefit from the tips shared in this episode!
Dr. Claire Jessen holds a Doctorate in Chiropractic and a Bachelors in Health Sciences along with numerous certifications and a depth of experience working with both individuals like you and me, along with professional athletes. She has a passion for movement - running, biking, CrossFit and yoga - and understands the power of holistic & whole body health in human performance. She strives to teach her patients the value of preventative health and lifestyle medicine. Her mission is to identify the underlying cause in order to get people better as fast as possible. This means addressing the spine, nervous system, muscular and fascial systems, and impacting change through diet and lifestyle.
3:07 Fun rapid fire questions
4:20 The strength coach who sparked Claire’s fascination with the human body
7:07 Global pandemic, marriage, new home, and having her first baby all while being a chiropractor - how Claire has juggled it all
9:50 Claire dives into her perinatal fitness journey, including how far into her pregnancy she was doing Crossfit
Resource recommendation: briannabattles.com
12:59 As a wife, mother, and chiropractor, Claire has continued to prioritize her clients through it all - she shares how
15:05 Claire shares an incredible patient success story of diminishing chronic pain and guiding her patient to heavy weight lifting
18:05 Techniques for relieving pain
21:23 Claire’s unique hybrid approach that serves her active patients exceptionally well
25:58 Experiencing pain? Claire gives advice on where to start when it comes to finding the right chiropractor
29:22 Top advice for a proactive approach to maintaining a healthy, mobile body
33:08 Claire gives us her thoughts on the phrase “sitting is the new smoking”
39:32 Where to connect with Claire:
Instagram: @drclairejessen
Minnesota Movement website
Book an appointment with Claire
40:48 Claire’s tactics for creating a consistent bedtime + morning routine
Resource recommendation: The Circadian Code
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Inspired by an awesome request (side note - I love hearing from y'all) to create a "sister episode" to 5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the Bandwagon this episode covers 5 ways to stay consistent with a new nutrition plan. This is for that moment when the initial thrill of trying something new wears off and you're left wondering why you committed to this diet in the first place. Tune in to hear more about the following 5 points:
- Remember why you started
- Consider the "how" of eating before the "what" of eating
Check out this episode to learn more if this point really resonates with you: Forget Keto + Paleo: THIS Is the Diet Trick You Need This New Year - Determine if you are even doing the right diet
- Replace rather than restrict
Here is the research I referenced in the episode: Restricting access to palatable foods affects children's behavioral response, food selection, and intake - Find the foods that are high on both the nutrient density scale AND the happiness scale
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Alyssa brings a wealth of knowledge and experience to the podcast, deeply informed by the last 2 years of her life as she entered into motherhood. Join us for a conversation full of advice and great resources for new moms, expecting moms, and those hoping to grow their family someday!
Alyssa Yenter is a fitness professional turned stay at home mom. With over a decade of experience in the fitness industry working with a wide variety of clientele, her most challenging client has been herself. When she became pregnant she discovered a huge knowledge gap in the perinatal fitness and wellness space, and used her journey to educate herself on safe and effective training and optimal nutrition strategies. While becoming a new mom shifts priorities, she has still made her health and fitness one of them, and hopes to encourage other new moms to do the same.
2:44 Fun rapid fire questions
3:52 Finding a lack of resources to guide her through her first pregnancy (even as a vocational personal trainer), Alyssa shares how she applied her deep knowledge of the body to support her own body and that of her baby
6:45 The top tactics that Alyssa leveraged in her exercise routine while pregnant
8:33 The at-home fitness equipment that Alyssa loved most during her pregnancy
10:00 Alyssa shares one of her top resources regarding perinatal nutrition:
Book: Real Food for Pregnancy by Lily Nichols
Instagram: Lily Nichols
12:20 The biggest nutrition myths for pregnant women
14:12 Alyssa’s go-to foods through pregnancy (some great snack recommendations)
16:43 How Alyssa approached exercise + nutrition coming back after C-section and why she waited 12 weeks to starting running again after pregnancy
Another resource recommendation: Expecting and Empowered
20:39 Getting back into fitness without judging your body for what it used to be able to do
24:13 How Alyssa’s “why” has shifted since becoming a mother - it’s not worth being so sore that she can’t be the mother she wants to be
27:35 Recognizing priorities and creating time for the important things - Alyssa shares some great tips on how to juggle mom life while taking care of your health
32:03 The biggest blessings + challenges of having a baby mid-pandemic
36:23 Where to connect with Alyssa
IG: @alyssaalaine07
FB: Alyssa Yenter
37:33 Alyssa shares 3 habits that are really serving her well right now - one of them, a friendly reminder to get some hydration before the caffeination begins in the morning :)
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Being a morning person is overrated. It's hyped up all across the internet. More important than being a morning person is simply understanding and aligning with your time tendencies. In this episode I talk about how to understand your time tendencies, align your priorities, and specifically apply your "sweet spot" of the day to stress less, eat smart, and move more. Tune in for more on the following:
Quiz to figure out your time tendencies.
STRESS LESS
1. Activity suggestions to better understand your priorities
2. How to pre-plan
3. Step away from "rules" for greater success
EAT SMART
1. How to approach:
a. Grocery shopping
b. Meal prepping
c. Planning for the week
d. Creating space to have fun with your food
MOVE MORE
1. Timing your workouts based on the intensity of your goals
2. How to be consistent with a new routine
a. Check out this episode: 5 Ways to Keep Up an Exercise Routine When Everyone Else Is Already Falling off the Bandwagon
3. Leveraging movement vs. exercise
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Bree is a vibrant soul with a passion for leading other women to make change for their health. We nerded out on an array of topics regarding sustainable habit change, specifically for those newer to strength training. A must-listen whether you are a new gym goer or a seasoned exerciser looking to switch up your routine and discover tactics that stick.
Bree Smith is a personal trainer who believes that physical fitness is an opportunity to live a more vibrant life. Originally from Arkansas, she fell in love with strength training while serving as a field linguist in Nepal for four years. She became a certified personal trainer in 2020 and began coaching other women working in Asia. When she returned to the U.S. in the beginning of 2021, she launched her business Bree Smith Fit, which offers a faith-based approach to movement for women both in the U.S. and around the world who want to feel stronger, more confident, and have greater energy for all aspects of life.
2:50 Fun rapid fire questions
5:17 Bree shares her journey from elliptical-bound college student to learning to lifting heavy weights while living + working in a foreign country
8:52 As a member of the first Crossfit box in Kathmandu, Bree talks about the newly-budding fitness culture in Nepal
10:32 What it was like adjusting to the gym culture in the U.S. after returning from Nepal
13:19 Bree gives advice on how to find the right fit in a gym if you are a new gym goer
16:56 How to mentally approach a new strength training routine for long-term success
20:32 Bree’s favorite sneaky hacks for maintaining a healthy lifestyle when life gets busy
24:20 Shifting identity to align with being someone who moves
Book recommendation from Bree: Tiny Habits - BJ Fogg
28:40 Bree’s journey with a recent ADHD diagnosis and how she coaches clients that have ADHD to find success with health habits
35:15 Top tactics for consistency with health habits for those living with ADHD
38:57 Where to connect with Bree Smith:
Instagram: @breesmithfitFacebook: Bree Smith Fitbreesmithfit.com 40:39 Bree shares her reading goal for the year - a great reminder to pick up a book before bed!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
It's that time of year friends... the time when resolutions start to fade and gyms begin to clear out. But not you, my dear. You're sticking with those resolutions, right?!
Today we are chatting about 5 specific ways to stay on track with a new exercise routine, including the following:
1. Do something you actually enjoy
2. Find accountability
3. Schedule it
4. Worry less about the scale and more about setting habit goals (then performance goals)
- I reference my "5 Reasons to Ditch the Scale" episode in this point, check it out HERE
5. Set yourself apart
As you are listening to this episode, I challenge you to identify the 1 tactic that speaks to you the most and implement it TODAY! Rather than passively listening to this and doing none of it, commit to bringing one of these tips into your own life.
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
This was such a special and faith-filled conversation! Sirena gets beautifully vulnerable in this episode and shares her recent life journey - the good, the challenging + the God-filled moments. Join me in learning from Sirena, just the way that she guides her clients to "come back home to themselves." (her poetic words :) )
Sirena Abalian is a Jill of all trades, dipping her toes in a variety of industries and roles. She is a storyteller, a vocalist on her worship team and a mentor for women looking to find their way back home to themselves. She also hosts a podcast called Too Honest to Handle where the proof is in the title - nothing is held back while she recounts her messy and beautiful life inviting you to marvel at yours in the process.
2:33 Fun rapid fire questions
4:05 Sirena shares her journey of entrepreneurship, mental health challenges + getting to a place of peace
10:30 From a mild 2020 to a challenging 2021, Sirena shares her path to building a deeper relationship with Jesus through a cross-country move and job changes
24:55 We chat about taking care of our body for God
Let God spot you when you lift - what a cool idea that is!
28:30 God’s preparation transitioned to activation for His kingdom in this past year of Sirena’s life
32:15 She shares the core principles that guide her coaching practice, offering great advice for those in the client seat to understand how to best show up as well
39:30 Sirena shares the pieces of advice she gives to clients most frequently - some awesome thoughts on setting boundaries and understanding your priorities
51:42 Where to connect with Sirena Abalian:
Instagram: @sirenaabalian
Tik Tok: @abaliansirena
Book Club (reading Crazy Faith): details here
Too Honest to Handle Podcast
54:20 And my signature question: What is a routine or habit that is really serving you well right now?
Love her idea here for gamifying personal development
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Can you guess which macronutrient it is?! It's PROTEIN!
I so frequently find that my female clients think they are getting enough protein, but are in fact falling short of what would best serve their performance or weight loss goals.
In this episode I break down all the following details regarding protein intake:
1. How to determine how much protein you are actually consuming
2. How much protein should you be consuming as a woman
3. What is the protein content of your go-to foods
4. And I even share some sneaky protein hacks to get more protein at each of your major meals + snacks throughout the day!
I reference 2 other episodes while chatting with you all - here are the links:
- The Great Tracking Debate: Should You Be Tracking Your Food
- Breaking Down Protein Powders: Should You Take Them, What to Choose + What to Look Out For
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
There are so many unnecessary and overpriced products on the market, but how can you know what's worth your money and what isn't? In a market that is swamped with health products - some valuable and some not at all - it is worth becoming an informed consumer!
Join me for a fun and educational episode all about trending wellness products - I'm breaking down the details on 7 trending products and most importantly, what you can do instead to get the same benefit (in a smarter, better, less expensive way).
Here are the 7 products I reviewed:
1. Posture Corrector by BackEmbrace
2. Protein Cleanse by Raw Generation
3. Cryosphere Cold Massage Roller by Recoup
4. Relax Patch by The Good Patch
5. The Better Bagel by BetterBrand
6. Apple Cider Vinegar Gummies by Goli
7. Fitness Dice by Chronicle Books
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Don't mow the front lawn when the house is on fire.
Don't go gluten free (just because your coworker jumped on the bandwagon) when 75% of your diet comes from a box or package.
Don't focus on crushing even higher intensity workouts when you're only averaging 4 hours of sleep per night.
This episode talks all about where to begin your journey to better health. What specific habit should you start with when you feel like there's a million things to work on. One of the greatest keys to sustainable habit change is starting in the right place - beginning with the goal that will have the greatest impact.
By the time you finish this episode you'll know exactly what to begin working on today!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Before you make drastic nutritional changes STOP and listen to this episode.
When we think about a diet, most of us start by thinking about what sort of restrictive approach we should take. Pause right there and consider how you approach eating. What are your nutritional "how habits"?
In this episode we're breaking down the "diet trick" that will actually create sustainable habit change for you. From tuning into hunger signals to slowing down your eating and setting the ideal eating environment, we're chatting about all sorts of "how habits" to focus on this new year!
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Food tracking often brings about very polarizing emotions - an "I love it!" mentality for all the information it provides or an "I really hate it!" mentality for all the stress it brings on. Wherever you fall on that spectrum, this episode will deliver some juicy nuggets to consider, including the following:
Different ways to track your food, because yes, there is more than just MyFitnessPal.
3 Reasons You Should Track:
1. It increases awareness
2. It helps determine correlations
*Here is the link I mentioned for a simple elimination diet
3. It increases mindfulness
3 Reasons You Should Not Track:
1. You have a history of disordered eating or it starts to cause obsession
2. It stresses you out more than it brings peace
3. You start acting like a robot
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
We're taking it to the protein aisle and things are getting serious. This episode is all about PROTEIN POWDER and I'm answering your hot questions!
I'm talking about everything from:
-Do you actually need protein powder...
-What type of protein powder to look for based on your goals.
-Once you've chosen the type you want, what you should look for on the label + what to double check online (because the FDA doesn't care much about what supplement companies do).
-Some specific protein powder recommendations.
This is a don't-miss episode, so grab your headphones and press play!
Did you learn something new in this episode? I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Tune in to hear my full thoughts on one of my most frequently asked questions: How can I help a loved one/friend/spouse make changes to improve their health?
This can often be a delicate topic, so tune in for ideas on how to show up for someone else who could really benefit from prioritizing their health. Hint: purchasing them personal training sessions (that they haven't asked for) on the next upcoming holiday/birthday is not the answer.
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Today is all about the scale. The dreaded scale. I'm breaking down why this tool is such a poor means of measuring progress and what's a better way to track your hard work.
Here are the 5 heavy hitting points to look out for in the episode:
1. It's a poor measurement of progress
2. It's an emotionally charged number
3. There's something addictive about checking the number
4. It rarely creates sustainable change
5. There are far better tools for tracking progress
After listening to this, you likely won't step on a scale for quite some time.
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
It's the most wonderful time of the year and often a time when many of us take a pause on our health goals in favor of celebration. While there is absolutely nothing wrong with that, if you are someone who wants to continue making progress through this season or simply maintain where you're at, it's time to tune in for 10 ways to stay on track with your habits this holiday season!
- Focus on what serves your body
- Start with your headspace
- Get enough sleep
- Move your body
- Make conscious choices
- Consider what you're sipping
- Pick proteins & veggies
- Get back on track the next day
- Seek balance over the course of your week
- Find your people
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
S.M.A.R.T. goals are a frequent conversation in the coaching space, but they aren't always the answer to making the sort of change you desire. So let's break it down - when should you be setting a S.M.A.R.T. goal and when should you be setting goals with a different approach.
If you are seeking sustainable habit change this is a must listen episode.
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
The first Q+A episode is here and I'm answering all your juicy questions!
Here are today's hot questions I dive into:
1. Are supplements (i.e. protein powder, preworkout) necessary?
2. How do I shift my mindset from working out out to lose weight, to just being healthy?
3. What are some healthy foods to satisfy my sweet tooth?
4. What is the connection between body and soul?
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.
Thank you for tuning into the inaugural episode! I am grateful for your listening ears and supportive souls!
Working for something that is decades out isn't nearly as thrilling as chasing something for the now BUT for the sake of sustainable health this is a critical perspective shift. Today we're chatting about making lifestyle change rather than hitting another diet hard.
When Cosmo tells you that you can "melt 10 lbs in 21 days" it's hard to think about your 60 year old self. What about who you'll be in 21 days?!
Laugh over some over-the-top claims made on modern magazine covers and most importantly, learn 3 KEY WAYS TO SHIFT TO A SUSTAINABLE APPROACH FOR YOUR HEALTH!
1. Focus on your "why" // This gets deep...
2. Shift your goals // I share some fascinating research on non-weight related goal setting
3. Build your support system // Consider the values of who you surround yourself with
If you get value from this episode, I would be overjoyed to have you share it with another female millennial or screenshot it and share on instagram, tagging me at @fitfeedbyreed.
For more information on my coaching services and for tons of healthy recipes check out www.fitfeedbyreed.com.