Bridges2Barbells Radio: Recent Episodes
Jessica Bridges
Bridges2Barbells Radio is a faith and fitness-based podcast educating women on sustainable eating habits, weight training, and overcoming self-criticism and doubt. Each week I give you the tools to help you understand what is needed to eat and train in a way that promotes balance and freedom. By incorporating faith and Scripture, I teach you how to defeat negative self-talk and create new thinking and habits that empower you to create a life of confidence.
What makes us keep going with all the bad in the world? I think a lot of people are struggling with this thought right now, and it’s easy to fall into that negative mindset trap. But today, I want to encourage you to endure until the end. Even in the darkest times, we still have hope and God has a plan. Now is not the time to give in or give up! Tune in and let me help you reframe your circumstances. Now is the time to focus and fulfill your calling!
Let’s chat stress management during the holidays! Christmas is one of those holidays that society has turned into something it was not meant to be. We stress over finances, food, time, family drama, and the list goes on. We forgo mindfulness, put presents before presence, and give of ourselves until we feel broken. But this time of the year is meant for celebration of our Christian faith as we commemorate the birth of Christ and acknowledge the blessings we already have. So, how do we combat the anxiety we feel during this time? Tune in and let me remind you of what is and is not your responsibility, how to handle tough emotions that are often triggered during holidays, and how to be present with those you hold dear. You are not a slave to society or a follower of societal ideals. Let’s start acting like it!
Relationships, in my opinion, are the most important thing that we have as humans. Whether you want to or not, we all form attachments to others. Sometimes those are attachments are healthy and many times they are unhealthy effecting our mental and emotional health in a negative way. So, how do unhealthy relationships form? Typically, we can look back to childhood and see how we learned to attach to others which causes us to develop an attachment style. If our early relationships were negative, we develop defense mechanisms that follow us to adulthood and come out in our current relationships. Today, I’m going to talk about those attachment styles, how they form, what behaviors are presented because of that attachment, and how to change your story so you can function in healthier and fulfilling relationships. Hope you enjoy this one!
In this episode I want to talk to those who are stressed, feeling burnt out, and overwhelmed. Your emotions are all over the place and maybe you can’t even pinpoint why… but you’ve just reached a point of exhaustion. If you’re feeling emotional burnout, it’s likely because you have not set personal boundaries and you may be wrapped up in a codependent relationship. Codependency is a toxic relationship dynamic in which the rescuer is left with an empty tank and is emotionally exhausted. So today, I want to talk to that rescuer and help you identify how you got into this role, why being a rescuer is unhealthy, and how to step out of that role. Tune in today and be encouraged because you are not stuck! Restore your relationships and your emotional tank as you start to examine your relationships and the role you play in them.
If you’re living life like it’s Groundhog Day, feeling bored, restless, and irritable, it’s time for a change!
It’s not an easy process and it doesn’t happen overnight, but change is possible when you take the actions needed to move forward.
It’s past time to change the things in our lives that cause us anxiety and grief, routines that do not serve us well, and thoughts that hinder us from success.
Today, I’m going to talk about those actions that are necessary for your growth and how you can start implementing them today.
Tune in as I challenge you and encourage you to get out of your rut and embrace change!
1:1 Coaching: https://www.bridges2barbells.com/plans
Today’s topic is all about focusing on your purpose and uncovering your limiting beliefs. First, I’m going to talk about why finding meaning, even in suffering, is so important if you are going to be fulfilled and live your best life. Even in the bad times, even when you can’t change the situation or stimulus, you do have freedom of choice and your response. Second, if we are to find meaning and purpose in our lives, we have to uncover our limiting beliefs that keep us stuck. Today, I share my personal examples of finding meaning in suffering and uncovering my own limiting beliefs. Tune in, learn, apply, and change the course of your life. You’ll never regret the outcomes that are a natural byproduct of making wise choices and positive responses to uncontrollable situations.
1 to 1 coaching: https://www.bridges2barbells.com
How many times have you set a goal and quickly realized that it was too much on your plate? You do well for a short time making slight progress, but eventually you feel exhausted and incapable.
That’s the crash and burn effect!
Today I’m going to give you 5 tips to reach your goals and potential without the crash and burn effect. With this guidance, you’ll be well equipped to master goal setting, reach and surpass whatever goal you have, avoid burn out, and be motivated to do more. Tune in, soak up the advice, and take action!
Nothing changes if nothing changes… and change is best carried out from the inside out. From a young age, we’ve learned how to cope with stressors in our own unique way. Now, as an adult, those coping mechanisms (thoughts and behaviors) come out automatically… many times producing undesirable behaviors. From stress eating to anxiety, our undesirable and automatic behaviors are a result of what we’ve learned to think and how we’ve learned to behave over time. To change the way we think and behave, we have to start by recognizing and challenging our automatic thoughts. Today, I discuss how to develop new, healthier coping mechanisms, how to identify faulty thinking, and how to overcome and change what thoughts and behaviors are currently automatic and undesired. Change takes intentional and consistent challenging of our thinking… not easy, but not impossible! Join me today, and let’s grow together as we seek to become the best version of ourselves that we’ve always desired. Start with awareness and follow up with action!
Let’s talk wellbeing and managing stress and anxiety! Mental health and wellness are not uncommon topics. There are audio books, podcasts, and youtube videos galore, specifically teaching stress reduction exercises and how to cope with stress. However, anxiety is the most common mental illness today. Why? Because people aren’t slowing down long enough to deal with trauma and overcome stress. My podcast is taking a slight shift from only talking about weight loss, weight management, and strength building, to incorporating therapeutic type episodes. I want my listeners to achieve greatness, not just in physical health, but also mental wellbeing. Today, I’m focusing on the topic of dealing with stress and anxiety and how people get to a point where it’s uncontrollable. I’m going to teach you methods for not only dealing with stress, but also how to prioritize, how to use good stress for your benefit, and how to perform activities that promote a strong mindset. Join me today and let’s achieve overall wellness together!
Christian people sometimes have a way of hiding struggles even from those they love and trust. I don’t know where we got the idea that hiding our harmful thoughts, intrusive negative emotions, and fears is the right thing to do. What I have found is that when we hide our problems from one another consistently, it instills the false narrative that Christians are not supposed to struggle when they are saved. But Jesus told us that we would struggle. He also gave us one another as fellow believers to encourage, uplift, admonish, and pray for one another. Hiding our struggles does more damage than good. So today, I want to encourage you guys to be open and honest with those you trust about your struggles. It’s time to normalize our struggles and it’s time to realize that it’s ok if you’re not ok.
We all know that eating nutrient dense food and exercising often is good for you. We know the benefits of eating well and why physical fitness is important. But so many people are still doing these healthy acts with the wrong intention and that’s why they burn out. So, besides having the desired aesthetics, why is it important to be physically active? Why do we need exercise and nutritious food? Today, I want to talk to you about changing your mindset from doing the right actions with the wrong intention to doing the right actions because of love and respect for the amazing body God gave you. Tune in and be encouraged for find your unique “why”!
1:1 Coaching Opportunity: https://www.bridges2barbells.com/plans
Training App: https://www.bridges2barbells.com/trainingapp
Whatever is happening to you, is it God’s punishment or God’s mercy? What is God’s mercy? What is the difference between punishment and discipline? As humans, we tend to view God’s actions through earthly perspectives assuming that He is punishing us for our actions. But we need to understand that while we do get disciplined, God’s punishment does not fall on his children. There is a difference between punishment and discipline. From the very beginning in the garden of Eden, God showed mercy by not allowing Adam and Eve to eat from the tree of life. Tune in and allow me to show you how God’s mercy kept me and how his mercy keeps you even when we deserved his divine punishment.
Rigid Meal Plans versus Flexible Dieting (IIFYM) What is better for me: flexible dieting or a meal plan for weight loss? Today I’m going to give you some information on two approaches to weight loss along with their pros and cons. I’ll be talking about the IIFYM diet (if it fits your macros) versus a rigid meal plan for weight loss. We’ll also dive into a study comparing the results of weight loss and gained fat free mass among participants doing either the IIFYM diet or the rigid meal plan. Tune in to be equipped with the knowledge to make a sound decision on how you approach your dieting phase while keeping in mind the important of weight maintenance.
Resources: Conlin, L. A., Aguilar, D. T., Rogers, G. E., & Campbell, B. I. (2021). Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. Journal of the International Society of Sports Nutrition volume 18, Article number: 52. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial | Journal of the International Society of Sports Nutrition | Full Text (biomedcentral.com)
Website: https://www.bridges2barbells.com/plans
How can I be confident regardless of my weight? Building confidence and self-esteem regardless of body weight is not an easy task if you’ve believed lies about who you are for most of your life. Those who rely on the size and shape of their body to give them confidence have a much deeper psychological issue that needs to be addressed. From people-pleasing anxiety to the fear of being rejected, women will often see that there is no other option to control those things other than to lose weight. Well, I’m here today to tell you that it does not have to be like that. Being thin is not a strength… but you do have inherent and learned strengths that contribute to your well-being and confidence.
Today, I want you to know that you can be confident regardless of your weight which means that when you do decide to eat healthy and exercise, you are doing it from a place of body acceptance and gratitude versus a place of self-hatred. Tune in to be encouraged and empowered in building your confidence regardless of your weight!
Resources:
Book: Heffner, M. & Follette, V. (2010). Acceptance and commitment therapy for body image dissatisfaction: A practitioner’s guide to using mindfulness, acceptance, and values-based behavior change strategies (Professional).
Enneagram Test:
https://www.truity.com/test/enneagram-personality-test?ppcga=fixed&msclkid=078fe50a354011c29b4f844b1f0c36aa&utm_source=bing&utm_medium=cpc&utm_campaign=Bing%20-%20US%20-%20Enneagram%20-%20SN&utm_term=enneagram%20test&utm_content=Bing%20-%20Enneagram
1:1 Coaching: https://www.bridges2barbells.com/plans
Food Addiction Help: Why do I binge eat? What causes binge eating? Do I have a binge eating disorder? Today, I’m going to talk about junk food addiction, symptoms of food addiction, and binge eating causes to help you identify the reason behind why you and so many other people are experiencing food obsession. Eating disorders and addictions do not pop up out of the blue! There is typically an underlying cause behind that food addiction. This requires some soul-searching and an awareness of something that may be missing in your life. There could be an unmet need, trauma, lack of connectedness, and many other psychological needs that puts a person at risk for an eating disorder or food addiction. Being at risk makes you vulnerable to the already addictive like qualities of highly processed foods and the social environment that endorses them. Tune in today to understand what causes this addiction and what is missing in what we think we know about addiction.
Resources:
TedX Talk: https://www.youtube.com/watch?v=PY9DcIMGxMs&t=1s
1 on 1 coaching with Jess: https://www.bridges2barbells.com/plans
When is it time to take a stand for our Christian faith? What does it look like to stand for truth? What does the Bible have to say about the courage it takes to oppose the masses and be firm in our faith? Every day is an opportunity to serve the Lord and take a stand for our beliefs and biblical truth. We live out the truth of God through our words and deeds. But there are certain situations and predicaments we face that leave us feeling confused and uncertain on whether to stand up for our faith and what that looks like. Today, I’m talking about the importance of following Jesus’ footsteps and what standing for truth looks like based on his life. I’m also talking about Daniel and moments where he submitted to authority versus moments he did not back down from his beliefs. I hope this episode encourages you to stand up for truth on the issues that matter. Tune in and hear my thoughts on what it means to take a stand!
Today’s episode addresses questions I’ve been personally getting about natural immunity vs acquired immunity. Today I’m presenting facts from peer-reviewed research and medical professionals on the efficacy of our natural immunity vs the vaccine. We’re going to talk about immunity building foods and supplements (flavanols, etc.) for those who are looking for a safe and natural way to combat illness and disease. Regardless of your stance on natural immunity vs acquired immunity, it’s helpful to understand how to boost your natural immunity through simple and safe methods. Tune in to hear my thoughts and this important issue! Resources: Attkisson, S. (2021). Covid-19 natural immunity compared to vaccine-induced immunity: The definitive summary. https://sharylattkisson.com/2021/08/covid-19-natural-immunity-compared-to-vaccine-induced-immunity-the-definitive-summary/ Derosa, G., Maffioli, P., D’Angelo, A., & Di Pierro, F. (2021). A role for quercetin in coronavirus disease 2019 (COVID-19). Phytotherapy Research, 35(3), 1230-1236. https://doi.org.10.1002/ptr.6887 Immunological memory to SARS-CoV-2 assessed for up to 8 months after infection. Dan JM, Mateus J, Kato Y, Hastie KM, Yu ED, Faliti CE, Grifoni A, Ramirez SI, Haupt S, Frazier A, Nakao C, Rayaprolu V, Rawlings SA, Peters B, Krammer F, Simon V, Saphire EO, Smith DM, Weiskopf D, Sette A, Crotty S. Science. 2021 Jan 6:eabf4063. doi: 10.1126/science.abf4063. Online ahead of print. PMID: 33408181. Ledford, H., Cyranoski, D., & Noorden, R. V. (2020). Covid vaccines: What scientists now want to know. Nature (London), 588(7837), 205-206. https://doi.org/10.1038/d41586-020-03441-8 Spices and herbs: Potential antiviral preventives and immunity boosters during COVID-19 Namita Ashish Singh, Pradeep Kumar, Jyoti, Naresh Kumar;First published: 29 January 2021. https://doi-org.ezproxy.liberty.edu/10.1002/ptr.7019 Cole, R. #StoptheMandate. https://www.youtube.com/watch?v=tUE5EBPt-lU
How does our personality trait type play a role in weight loss maintenance?
How can you avoid weight regain and set yourself up for success for the long-term?
Long-term weight loss maintenance is something that majority of women struggle with and much of that can be explained by our thought patterns, habits, and actions which make up our personality traits.
Today, I’m providing you some information on a peer-reviewed study that determines what characteristic traits are prominent in those who succeed in weight loss maintenance.
Specifically, we’re going to discuss the trait of conscientiousness and the factors that constitute this trait. But for those who don’t necessarily exude this personality trait, I want to offer some hope for you.
There are ways to tweak your personality traits to work for you in weight loss and weight loss maintenance.
Tune in and learn how you can redirect your current traits and what traits may need a complete overhaul. Success in any area takes work and change… that’s the bottom line. But it doesn’t mean you have to change who you are or that you have to alter your innate traits. Let’s make your personality trait approach work for you!
Instagram handle: @bridges2barbells
Website: https://www.bridges2barbells.com
For 1-1 Coaching: https://www.bridges2barbells.com/plans
As a Christian in a crazy and dark world, it’s past time to get control of your mind and emotions. The Apostle Peter said it well when he proclaimed, “prepare your minds for action: be self-controlled.” See, Peter knew that believers would be persecuted, face hard times, and get discouraged. That’s why in his first letter to believers that were scattered, he urged them - get control of your mind, remember who you are in Christ, be sober in spirit, and keep your eyes on what is ahead of you. Today, too many Christians are distracted and lack self-control. Too many Christians are sitting by passively waiting on the sidelines instead of doing what they’ve been called to do on this earth. So today, I want to remind you of who you are in Christ, what you have been commanded to do while you are here on earth, and what it’s going to take to get back control of your mind and emotions so that we are not easily swayed or overcome. Learn with me. Grow with me. Let’s take back control of our thoughts starting today.
Today’s episode focuses in on a few questions that I received last week from clients and followers. I’ve been asked, “should I strength train on a diet?” “If so, what is a good strength training diet plan?” “How do I spot reduce fat?” “Can you suggest a weightlifting for beginners routine?” “How often should beginners lift weights?” These are all legitimate questions and valid concerns of which I’ll be answering today. I’m going to explain all the basics of how to lift weights and apply a solid strength training routine on a diet so that you can retain muscle while losing fat and experience body re-composition. Next, I’m going to dive a little into nutrition and what is most important to fuel your muscle with along with a solid routine for how to strength train if you’re a beginner. Finally, we’ll get into the familiar question of spot reducing fat and what it truly takes to get the physique you’re desiring. Tune in as we talk about all things weightlifting for beginners and weight loss for beginners. Apply for one-on-one coaching @ www.bridges2barbells.com/plans Check out Jess’s Strength Training App Programs @ www.bridges2barbells.com/trainingapp
Last week we talked about motivation for weight loss, motivational strategies, and how to make health and fitness a part of your lifestyle. Today, we’re sticking with the topic of motivation but from a different perspective. I’m going to introduce you to a human motivation theory called self-determination theory. Within this theory, there is an intense focus on psychological basic needs of autonomy, competence, and relatedness that determine how people are motivated either inwardly or outwardly. Unmet psychological basic needs are often the source of lack of motivation and determination. So, to answer the question of finding motivation for weight loss, it all starts within the human psyche and whether your psychological basic needs are met or not. We’re taking a deep dive into some research on intrinsic versus extrinsic motivation, why psychological needs go unmet and how they contribute to your success, and how to work maladaptive mindsets that keep you from following through with your goals. Tune in and learn what motivational strategies last longer, how you can become self-determined, and how to overcome negative body image distortions.
References:
Verstuyf, J., Patrick, H., Vansteenkiste, M., & Teixeira, P. J. (2012). Motivational dynamics of eating regulation: A self-determination theory perspective. The International Journal of Behavioral Nutrition and Physical Activity, 9(1), 21-21. https://doi.org/10.1186/1479-5868-9-21
Ng, J. Y. Y., Ntoumanis, N., Thøgersen-Ntoumani, C., Stott, K., & Hindle, L. (2013). Predicting psychological needs and well-being of individuals engaging in weight management: The role of important others. Applied Psychology : Health and Well-being, 5(3), 291-310. https://doi.org/10.1111/aphw.12011
Instagram handle: @bridges2barbells
Strength Training Programs: https://www.bridges2barbells.com/trainingapp
Personal Coaching: https://www.bridges2barbells.com/plans
What are some practical examples of the fruit of the spirit? Are you showing what it’s like to be a follower of Jesus or a follower of your flesh? When the apostle Paul speaks in the book of Galatians about the spiritual fruit we should be growing, he gives us practical ways to imitate Jesus and how he dealt with believers and non-believers alike. As Christians, it is our job to follow in Christ’s footsteps and bear his image. Part of that is allowing God to develop our fruits of the spirit; love, joy, peace, patience, gentleness, kindness, and self-control. Today, I discuss maturing in our faith and our walk with God and how practical actions prove that we are true followers of Christ.
I get asked quite often what to do when you want to give up. It’s human nature to lose motivation for weight loss and lots of other ventures that we deem as good for us. So, what do we do and how do we find the motivation for weight loss? In today’s episode I’m going to explain why quitting is not an option. We’re going to dive into the mindset shift you need to stop giving into the “I want to quit” attitude. The thing is that external motivation doesn’t last long. When I’m motivating myself and motivating others, I understand that intrinsic motivation is what will last. So, what if you switched up the goal from weight loss to something else? With my knowledge of motivational interviewing with clients and my own personal journey and experiences, I’m going to teach you how I get past lack of motivation and how I keep going regardless of my feelings. Tune in and learn what to do when you want to give up!
What are realistic weight loss goals and are you giving the right amount of effort to reach them? There are two extremes when it comes to weight loss goals and the effort put into them. On one side there are irrational goals being set that are nearly unattainable and certainly not sustainable. When it comes to the point of obsession over food and extreme measures of effort, weight loss becomes dangerous and could reach the point of a full-blown eating disorder and body image disorder. On the other side are those who have a decent and sustainable goal of weight loss but there is little to no effort. Today, I’m going to talk about both ends of the spectrum and how to find balance in setting smart goals for weight loss. Realistic weight loss goals and a healthy level of effort are something we need to examine and employ if we are going to live a healthy life and stop with the obsession over food and body image disorders.
Overcoming grief and healing from loss is not something that can be explained neatly in a box with a bow. It’s complicated, it’s messy, and it’s uncomfortable. Coping with loss, being emotionally hurt, and dealing with guilt and grief is different for everyone based on coping mechanisms, history, how you were raised, and your prior experiences. Today I’m going to talk about the common stages of grief for death, relationships, divorce, and other traumatic events. I want to share with you how you can help someone who is healing from loss and offer hope to those of you who are currently trying to heal from grief. Tune in today and be encouraged with hope for a renewed purpose and plan for your life. For prayer requests or to talk to me personally, visit www.bridges2barbells.com and chat with me there or message me on Instagram @Bridges2Barbells
What is the difference between an online coach for weight loss and a personal trainer?
I’ve been asked this question multiple times and have had conversations shut down due to not being a trainer that does workouts with a client in person.
So today, I want to clear up any confusion about the difference between an online coach for weight loss and a personal trainer.
After today’s episode you will understand the pros and cons of having a coach or a personal trainer. Then, you can make an educated decision on which one is the best fit for you if you’re looking for the additional accountability and guidance.
Tune in and learn about what I do as an online coach for weight loss and how my processes and methods differ from your local personal trainer in the gym.
For Free Consultation Call and Application for Coaching: https://www.bridges2barbells.com/plans
For Strength Training Programs:
https://www.bridges2barbells.com/trainingapp
Why is Strength Training Important as we Age? How does strength training change the negative effects of aging? What is sarcopenia? Is there a treatment for sarcopenia?
Today I’m going to discuss what happens to our body as we age, how much muscle we lose, why we lose muscle, why our metabolism slows, and how we can prevent muscle and strength loss even as we age. Building lean muscle and building strength is a must if you want to prevent the negative effects of aging and live a thriving, long, and healthy life.
Don’t skip out on this episode if you’re under 40 years old. The more we can prevent the effects of sarcopenia through strength training and proper nutrition, the easier it will be to maintain strength and thrive as you age.
To train like me join me on the app:
www.bridges2barbells.com/trainingapp
References for this episode:
Bradlee, M. L., Mustafa, J., Singer, M. R., & Moore, L. L. (2018). High-protein foods and physical activity protect against age-related muscle loss and functional decline. The Journal of Gerontology: Series A, 73(1), 88-94. https://doi-org.ezproxy.liberty.edu/10.1093/gerona/glx070
Chen, H., Chung, Y., Chen, Y., Ho, S., & Wu, H. (2017). Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity. Journal of the American Geriatrics Society (JAGS), 65(4), 827-832. https://doi.org/10.1111/jgs.14722
Keller, K., & Engelhardt, M. (2013). Strength and muscle mass loss with aging process. age and strength loss. Muscles, Ligaments and Tendons Journal, 3(4), 346-350.
What does purposeful living look like? What is the real purpose of life? How can we leave a legacy? At some point or another we’ve all felt that longing for something more in life than the money we have, the things we acquire, and the knowledge we gain. We aren’t quite fulfilled because we are meant for a higher purpose. A purposeful life is more than how much we can accomplish or gain. It’s about relationships. Relationship with God and relationship with people. It’s simple, yet sometimes difficult to live out… Love God and love people! That’s it! Join me today as I talk out what I believe is the real purpose of life and how we can leave a legacy by the relationships we build and the love of God we exude. Let's live on purpose and leave a legacy!
If you’re dieting but not losing weight, that likely means you’ve hit a dieting plateau. When we hit a plateau, we need a strategy to get us out of it so that our body continues burning calories. The answer for most people in this situation is a diet break, a reverse diet plan, and/or staying in maintenance calories for a time (ideally, just as long as you were cutting calories). Without implementing a strategy to manipulate the body’s metabolism and ensuring your body that you are safe enough to lose weight, it will protect you at all costs… but mainly by burning less energy to reserve it. That means you will burn less calories the longer you are in a calorie deficit. A diet break is a simple concept, but most people don’t know how to implement it properly or how long to do it for. That’s what I’m going to teach you today: Why you need to take breaks from calorie cutting, when to do it, and for how long to take that break. Tune in to learn how to avoid the mistakes that most people make on their weight loss journey! Bridges2Barbells Workout Programs: www.bridges2barbells.com/trainingapp
What does the Bible say about boundaries? What does the Bible say about relationships, our thoughts, beliefs, and morals regarding boundary setting? Setting boundaries, especially in relationships, has always been a challenge for me. But it’s those uncomfortable topics that we need to hear the most. That’s why I’m talking about boundaries today. For you, but also for me! God’s word gives us instruction and laws for a couple different reasons, but one is to keep us from the consequences of sin that destroy us. Boundaries are meant to protect us from emotional hurt, anxiety, and ultimately, sin. So, I hope you’ll tune in for this episode and learn right along side me about what God says regarding where and how we are to set personal boundaries.
How Should I train and Diet Based on My Body Type? What do body type and weight loss have to do with each other? Am I an ectomorph, mesomorph, or endomorph? These are excellent questions that I get from time to time, especially from females who tend to have endomorph characteristics and desire to lose body fat. So today, I’m going to give you all the details about what body composition is, what specific body types are out there, characteristics of each body type, and how to exercise and diet in a way that supports your unique body type. Join me and learn how to manipulate your diet and exercise regimen so that it is customized to you!
30 Day Fitness Challenge: www.bridges2barbells.com/fitnesschallenge
Workout Programs: www.bridges2barbells.com/trainingapp
Coaching opportunity: www.bridges2barbells.com/plans
Research Article for this episode: Drywień, M. E., Frąckiewicz, J., Górnicka, M., Ważna, B., Zielińska, P., Wójcik, K., & Kulik, S. (2017). Somatotype, diet and nutritional status of women. Anthropological Review (Poznań, Poland), 80(4), 393-404. https://doi.org/10.1515/anre-2017-0028
Does God speak to us? Does God speak to us in our minds? How do we know when we’re hearing God’s voice? How does God answer prayers? How does God reveal himself to us? These are vital questions that Christians often ask as they lift up prayers and seek to hear from God. What I want you to know today is that God does hear our prayers and he does speak to his children in many ways. Today, I’m going to talk about how to know when God is speaking to you, what to look for when you pray, and ways that God reveals himself to us. Be encouraged to know that God is close and not distant. He hears you, he sees you, and he knows just what you need. God’s ways are higher than ours and his thoughts are different than ours. So, as Christians, we are urged to search the scriptures so we can know God more fully and learn the many ways in which he communicates with us. I hope that today’s episode will cause you to think differently about your prayers and how you look at what appears to be coincidences! God is working… and those coincidences are usually God’s way of speaking to you!
What is the difference between exercise and training? Neither a random workout or a planned strength training routine is right or wrong- it all depends on what your goal is! Have you been working out for months on end with little results? Have you been taking HIIT classes and doing strength training circuits for a while with nothing to show for it? If so, you’re simply exercising, not training. That’s okay if your goal is to maintain your health and strength, but if you have a specific goal of body recomposition or fat burning, it may be time to switch your weekly exercise routine at they gym. Today, I’m going to explain the difference between exercise/physical activity versus training, and which one may be right for you depending on your goals. I’m also going to explain what training principles you should implement if you have a specific goal for increasing muscle mass. Tune in to find out the proper way to align your time spent in the gym with the fitness goal you have set for yourself. Whether you’re a beginner or an athlete, body recomposition and strength gains are possible. You just have to implement the right training methods to get the job done. Link for 30 Day Fitness Challenge: https://www.bridges2barbells.com/fitnesschallenge Link for Bridges2Barbells Strength Training Programs: https://www.bridges2barbells.com/trainingapp
Do you trust God even when you can’t see Him working or are you trusting your emotions and circumstances? Trusting God in difficult times is not the easiest thing to do. We tend to rely on what we can see and feel to determine our next action. But God gave us His word (the Bible) which provides us countless examples of people who experienced raw emotions and hard times just as we do but were delivered from their circumstance because God was working behind the scenes. Naomi, Esther, and Jacob are just a few that had to walk by faith, trusting that God would turn their situation around. God used Ruth to answer Naomi’s prayers. God used a King to answer Esther’s prayers and save the Jewish people. And God was working for Jacob when he raised up Joseph in royalty to eventually redeem his people. But they couldn’t see that in the midst of their suffering. Trusting and believing that God is moving in your favor, regardless of what you can see, is what we should strive to do. Remember God’s faithfulness in the Bible and in your own life. Tune in and be encouraged today that God has not forgotten or abandoned you. He is working for your good!
If you’ve been thinking about hiring a personal trainer or if you’ve been looking for a solid workout program, just go ahead and stop what you’re doing and check out my new strength training programs. This app delivers your workouts straight to you each training day with rep and set schemes done for you so there is no guesswork. The fitness app syncs with your Apple watch or Fitbit as well as MyFitnessPal so you can track your nutrition while doing your program. Plus, you can have the app help you master new healthy habits by sending you daily reminders. Whether you’re wanting strength training exercises at home or in the gym, there is a program for you! Take the app anywhere, anytime to start receiving the benefits of weightlifting! Start your new strength training routine today! https://www.bridges2barbells.com/trainingapp
Which exercise burns the most fat? Why is strength training important? How much strength training should I do?
Welp, that’s what I’m going to cover here on today’s podcast episode. You’re going to learn about the amazing benefits of strength training and the role of lifting weights in burning calories. For too long, women have bought into the lie that cardio is the best way to lose weight. I’m going to bust that myth today and tell you how to implement a weight training plan into your routine. You’ll also learn about the myths surrounding strength training, such as “weight lifting makes you bulky,” or “women should only be lifting light weights with high reps.”
Tune in and learn the truths about strength training for women and the benefits of lifting weights!
Schedule your free discovery call for my fitness and nutrition coaching process at:
https://www.bridges2barbells.com/plans
What does it mean to be unashamed of the gospel of Jesus Christ? What is the Gospel? How do we live a Christian life in this crazy world? How do we walk in God’s precepts, God’s love and compassion, and His holiness in such a backwards world? These are questions we should all be asking and that we should be sure of as Christ followers. Today, I’m going to explain what it means to be bold and unashamed in your Christian faith, how to live out your calling to love God and love people, and how to fulfill the Great Commission. This world is scary, evil, and dark, but we have a hope that brings light to the darkness and courage to believers. It is not impossible to boldly proclaim the truth. God has called you and me to go out with confidence sharing the message of Jesus’ life, death, and resurrection. Be encouraged today as I share Scriptures and examples of those who boldly proclaimed the good news and how you and I can do the same.
Does stress really cause weight gain? What does stress do the body and mind? Unfortunately, chronic stress can wreak havoc on the human body including the immune system, the central nervous system, GI tract, and your metabolic rate. The impact of stress on health and the ability to lose weight is often overlooked as women focus on exercise and dieting alone. But stress, which elevates cortisol (the stress hormone), has been proven to correlate with weight gain, hormone disruption, and poor sleep quality. So, what can we do to alleviate stress, de-compress, lower cortisol levels, and ultimately shed excess fat? That’s what I’m going to break down for you today. Join me as I explain the effects of distress, whether physical or mental, and how it creates a domino effect leading to fatigue, gastrointestinal issues, high blood pressure, poor sleep, and weight gain. We’ll also discuss practical tips for eliminating stress and improving sleep quality. Don’t underestimate the effects of stress on your ultimate weight loss goal and health. Tune in to educate yourself and learn how to apply your new knowledge of stress as it relates to health and weight loss.
Resources:
Geiker, N. R. W., Astrup, A., Hjorth, M. F., Sjödin, A., Pijls, L., & Markus, R. C. (2018). Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?Obesity Reviews, 19(1), 81-97. https://doi.org/10.1111/obr.12603
Turaga, R. (2019). Stress management techniques. The ICFAI Journal of Soft Skills, 13(3), 56-64.
Why do bad things happen to good people? What does the Bible say about suffering? What does the Bible say about struggling with depression and anxiety? The truth is, the Scripture is full of examples of people experiencing tragedies, unfair treatment, and daily life problems. From the time of the original sin in the garden to now, pain and suffering has been woven throughout the lives of all living beings. God, in his deep love for his children, allowed us the freedom to choose to accept or reject him from the beginning. So, when Adam and Eve made their choice, sin entered the world and it now affects us all. The Bible says no one is righteous, no not one. So, don’t think you would have chosen differently… Sin is the source of all anxiety, pain, death, tragedy, and tears. So, if sin is the source of our emotional agony, physical ailments, and depraved minds, where do we find hope? Where do go to for encouragement during hard times? The answer lies in the only one who has never sinned and who rescued us from our own sin: Jesus. Pain reminds us that we have a great need for God and that we are all desperately wicked because we are marred by sin. Thankfully, you and I have a savior and a perfect example of what perseverance looks like in the face of suffering. So, hear these words of encouragement today, that even in our pain and even though bad things happen to good people, we have a ray of hope and a future with our Savior who made a way for us to come out of the darkness and into redemption.
Take it from a certified nutrition coach: if you’re looking for quick weight loss, searching for the best weight loss products and weight loss supplements, or hoping for a magical diet plan that helps you lose weight in a week, you’re going to be overwhelmed with gimmicks making false promises. Healthy and sustainable weight loss will not come in the form of a pill or a shake. If you want to lose and keep the weight off for good, it’s going to take a change in habits. The best diet plan for weight loss is one that you can do consistently and habitually. That’s how I coach my clients who are just starting out on their weight loss journey and want to feel better and shed excess fat. So, today I’m going to share with you some key factors in my nutrition coaching process so that you can start making small, easy, non-restrictive changes now. Eating habits don’t need to change all at once or in a way that requires you to muster up all of your willpower. I teach you how to make one simple change, little by little over time, to not only help you lose weight, but to also give you the confidence to execute a healthy lifestyle permanently. Tune in today to learn how I coach clients and how you can start implementing these strategies today!
For more weight loss resources: https://www.bridges2barbells.com/resources
Where is God calling you for Christian fellowship?
As Christian women, we are called to commune with fellow believers of Christ. Our role in the unity of the body of Christ is to encourage, uplift, admonish, and correct one another so that “none of you will be hardened into settled rebellion by the deceitfulness of sin” (Hebrews 3:13).
Following Christ and laying down our desires is hard, but it’s exponentially harder when we walk the path of Christianity alone. When things go downhill and we stumble, we falter, fear, doubt, and withdraw, we are in desperate need of our like-minded brothers and sisters of Christ.
Christian fellowship exists so that we can help each other continue believing in Christ through our personal testimony and words of faith. We are strengthened when we join small groups for Bible study, volunteer for others, and worship in spirit and truth together. These things exist so that our faith is continually renewed. We are to show each other compassion and encouragement, sharing in our faith so that we don’t fall to the wayside.
We need each other. We need community. We need it and others need us for encouragement, correction, and help in keeping the faith until the end. We are called to fellowship.
So, where are you planted in the body of Christ?
Did you know that success is a product of 80% mindset and only 20% method? You won’t hear many successful weight loss stories from people who don’t intentionally work on their mindset. Whether you have a weight loss goal, entrepreneurial goal, or healthy relationship goals, it’s going to require a growth mindset. Today I’m going to teach you how to overcome a fixed mindset and employ a growth mindset with strategic thinking to help you reach your goals. If success is 80% mindset, it makes sense to spend the majority of our time and effort toward improving it. Weight loss methods and strategies will only get you so far. It’s time to take control of your automatic thoughts and intentionally work on your growth mindset. Tune in now to learn how!
Prayer is our direct communication with God and a way to grow into a deeper walk with Him. So, is your prayer life mature or shallow? Are you praying to God only for what He can do for you or what you can do for him? Are you praying to know God better so that you can be an influence on your family and community? Sometimes we only pray for healing or pray when we get anxious, but God is looking to fulfill you constantly so that your faith is strong, and your spirit is encouraged daily. Today, I’m going to talk about what our prayer life can and should look like if we are wanting to be close to God and be a godly influence on those around us. Your family needs a strong woman of God. Your community needs your unique gifts, strengths, and talents that God has given you...but you can’t be used to your full potential until you regularly meet with God and become strengthened and renewed by him.
Did you know that success is a product of 80% mindset and only 20% method? You won’t hear many successful weight loss stories from people who don’t intentionally work on their mindset. Whether you have a goal of weight loss, entrepreneurial goal, or healthy relationship goals, it’s going to require a growth mindset. Today I’m going to teach you how to overcome a fixed mindset and employ a growth mindset with strategic thinking to help you reach your goals. If success is 80% mindset, it makes sense to spend the majority of our time and effort toward improving it. Weight loss methods and strategies will only get you so far. It’s time to take control of your automatic thoughts and intentionally work on your growth mindset. Tune in now to learn how!
Today’s episode centers around the Bible verse Ephesians 3:20: “Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us.” God can do unimaginable and wondrous miracles, but often our faith in his abilities is lacking. Are you putting limits on God’s abilities and concern for you? Are your prayers and conversations with God lacking because you’re scared of disappointment? As we study the Bible we can see multiple examples where God went above and beyond answering prayers. He turned water into the best wine and gave it in abundance. He blessed Hannah with not just one son, but three sons and two daughters. God is limitless, but often we put him in a box and allow fear, doubt, and discouragement to overtake us. Today I’m encouraging you to pray with boldness and confidence in our God who is able to do more than you can imagine. Take heart, God’s not dead, he’s not ignoring you, and he cares about your well-being. Trust in God’s wisdom, power, and might. Take God out of your box of limitations!
Should you eat a low carb high fat diet for weight loss? Is a no carb diet better for your health? Is it bad to eat carbs? I address these questions for you in today’s episode by digging into the facts and research on low carb diet plans versus a balanced macronutrient diet. In a world where carbs are often demonized, I want to clear the air and give you results of recent studies that may make you think twice about going keto, paleo, or low carb. Jump in with me and educate yourself on nutritional facts versus myths.
To my Christian women and fellow believers, if you’re familiar with promises of God in the Bible and you’re a woman of faith, then you know that God has a purposeful life in mind for you. But where are you searching for meaning in life? Are you trying to fit God’s promises on your timeline? Are you looking to the world for financial security, relationships, status, or peace? Today, I want you to know that God knows exactly where you are, what you need, and he knows the desires of your heart. Sometimes life does not look like the way we thought it would but, we can block our own prayers through our doubt and fear. Join me today as I tell you my story of overcoming fear of missing out and be encouraged to renew your faith in God’s plan for you.
If you struggle with binge eating, stress eating, emotional eating or constant overeating, there is likely an underlying reason hiding in the subconscious. Our emotional well-being can be turned upside down during stressful events which turns food into comfort and overeating as a way of coping. Over time, coping with stress and depression by emotionally eating becomes a habit that is hard to break, but not impossible. Tune into today’s episode and learn how to stop overeating by raising emotional awareness and changing some simple unhealthy habits with practical steps.
As Christian women, we study the bible because it is our guidebook and our source for godly wisdom, strength, hope, joy, peace, and the revelation of who God is. We seek to know God through daily bible study and prayer. So what is the best way to study the bible? Well, there’s no right or wrong way, but in today’s episode I give you some practical tips and strategies for your daily bible study in a way that teaches you and deepens your understanding. Daily Bible reading is not an academic assignment to be dreaded, but a time for you to connect with the Father and be edified, challenged, and inspired. Tune in today and be encouraged to dig into God’s word so you can grow in faith, knowledge, and a deeper understanding of God’s love for you.
Call it whatever you want…stress eating, emotional eating, compulsive eating, or binge eating. We’ve all suffered the effects of going to food for comfort, regardless of low hunger levels, even if we haven’t officially been diagnosed with a binge eating disorder or excessive eating disorder. Food can be a source of comfort and we can overeat with good or bad emotions. So how do we overcome emotional eating? Tune in to part 1 of “Overcoming Emotional Eating,” as I dive into the first 3 strategies that will help you heal your relationship with food, raise awareness of eating habits, and ultimately build healthy habits to combat the urge to overeat.
Jesus is the ultimate example of how we should pray, especially for overcoming grief. In those moments of grief and depression, sorrow, anxiety, and doubt, Jesus’ prayer in the garden of Gethsemane teaches us key aspects of prayer. Tune in with me as I point out the specific actions Jesus took during intercessory prayer and how we should model the Lord’s prayer over our sorrows. Experience peace and joy even in the darkest of times by going before God with your honest heart.
Energy in, Energy out… Is is that simple? The principle of energy consumption and energy expenditure is solid in theory, but there are many factors that affect energy in and energy out. From hormones, appetite regulation, environmental cues, to daily activity, gastrointestinal health, and your body’s natural functions, there is way more to consider than just that basic principle of energy balance. If you are striving for weight loss, it’s important to consider these factors. Tune in and hear about what may affect your ability or inability to manipulate your weight goals and how to start simple and smart!
From the Old to the New Testament, we are given thousands of illustrations of prayer, but we also see action to go along with those prayers. Prayer is not only a means of asking for help or expressing gratitude, but it’s an opportunity and a first step to work alongside the Father in creating change. Think about how much differently the Bible would look like if Nehemiah, Ester, the apostles, and Jesus prayed but never acted upon those prayers. Prayer grounds us, positions us to listen, and strengthens us for the work laid before us. Tune in as I give you my personal example of how I had to be an active participant in the things I was praying for. We’ve got to pray, but then move our feet!
Some people are successful on their weight loss journey. Others aren’t. What makes the difference? What is the key to sustainable weight loss and good health? You may think of determination, will power, or motivation as the key, but I’m going to challenge that thought. Tune in to hear about what you may be missing if you haven’t been able to successfully stay on the right path towards weight loss and improved health.
It’s natural to want to give up on what we’ve set our minds to accomplish. Discouragement comes in at our weakest moments and we are tempted to throw in the towel. However, just because it’s not easy, doesn’t mean it’s not God’s will for you! I want to encourage you today and help you to see why giving up is not an option. Giving up holds us back from our full potential. Today, I’m giving you examples from the Bible and from my own life when giving up would have been a much easier route but would have resulted in far worse consequences. Tune in today and be encouraged. No more giving up!
Do you think because something is good, more must be better? Is more calorie restriction better? More exercise better? More muscle soreness better? We know that balance is better than extremes but sometimes we throw that out the window when it comes to diet and exercise. We want to lose weight as quickly as possible, get muscle tone as quickly as possible, and go to the extreme to get it. Let me tell you why less is sometimes more in the world of weight loss and how you can find the minimal effective dose to get results.
How do we place our identity in Christ? It seems simple enough to say, but how do we live that out and what does it look like? I’ve struggled many years with my identity because of the things that consistently pull my attention (relationships, job stress, business, money, body image). But I move closer each day to knowing what identifying with Christ truly means. Tune in as I give you the big picture of the Bible and how we can say with confidence that we fully identify with Christ and our identity is IN HIM!
What is gut health and why is it important? The human gut is complex and affects the immune system, heart health, brain functioning, vital sleep, and proper digestion. Gut health plays a role in absorbing nutrients that you digest, warding off infections and diseases, and maintaining overall well-being. So, how do we know if we have a healthy microbiome? What are the signs and symptoms to look for? What do we do if we are having digestion concerns, abnormal fatigue, or irregular movements? Today, Dr. Kevin Lewis-a natural health practitioner and chiropractor, joins me to answer all of these vital questions regarding your gut, giving practical advice on how to prevent, treat, and fight against poor gut health.
I’m bearing my soul to you today and sharing one of the biggest spiritual battles I face consistently. I’m telling you my struggle because I feel that it resonates with many Christian women in our society today. Every day we are pressed to wear many hats. Every day you may take on the role of mom, wife, caretaker, maid, businesswoman, teacher, cook, and too many more to name. Then we are expected to have ourselves together tending to our emotional, spiritual, and physical health. It’s a lot! But sometimes, we just need to sit at the feet of Jesus like Mary versus overwhelming ourselves with duties like Martha. Tune in as I relay my struggle to you, how I identified the source of it, and what I’m doing now to combat it!
It’s not a secret that following a diet and exercise routine is HARD! Weight loss is hard. Building muscle is hard. We go through the cycles of yo-yo dieting, we find our motivation to exercise for a little while, but eventually we can’t follow through and we go back to the same old habits that are so tough to break. Why are we so apt to fall off track with nutrition and workouts? Today I’m going to tell you why many people can’t follow through with healthier habits and how to fix it. Tune in and learn about the strategy I use with my clients to help them get to their goal and what stages people go through in their journey to healthier habits.
Eyes on your own paper!
Are your eyes laser focused on what other people are doing? How’s that working out for you?
If you want to break free from the comparison trap, you’ve got to be intentional in connecting with your purpose, seeking God’s will for you, and being grateful for what you have in this moment of your life. Comparison will leave you feeling like you lack something, empty, jealous, and resentful. Not great qualities, right? If you want to succeed in important areas of life (relationships, career, finances, spirituality), it’s time to focus on what God has given you right now to live life fully. Tune in as I encourage you to rejoice in your uniqueness and be thankful for who God made you to be!
This episode may save a life one day. It may be yours, your daughter’s, or your friend’s. The chances of something bad happening to you are never zero!
Today I interview Cody, a martial arts instructor , who gives us insight into self-defense, the mind of an attacker, and how women can avoid and get out of life-or-death situations. Tune in as he answers some questions like how do women avoid putting themselves and their loved ones in harm’s way? How do we recognize potentially dangerous situations and how can we increase our awareness? What do we do if we are attacked?
Walking the Christian walk and living a life of faith is hard! Fighting the good fight of faith, staying in communication with God on the regular, and studying Scripture are not the easiest things to do.
Some won’t admit that, but I want to be real with you. Being a Christian is hard. However, unlike unbelievers, we have hope and an expectancy for a better future. We have the perfect love of God, the example of Jesus and people of faith who have gone before us, and numerous promises of the Bible. Tune in and let me encourage you if you are weary and losing hope! Let’s strengthen one another, because Christianity is a narrow road less traveled, and we need one another now more than ever.
Let’s talk about some of those popular, and sometimes confusing fitness terms you hear so much in the strength training world! What is a superset? What does “to failure” really mean? What’s the difference between a primary exercise versus an accessory exercise? What is the difference between HIIT and LISS for endurance training?
Today, I explain these terms so you can follow a strength training program with confidence. If you are new to the weight training world, these are terms that you’ll need to know. Better your understanding of fitness terminology so you can use them for your benefit in your weightlifting sessions endurance workouts.
Do you ever feel like you’re not doing enough or you’re not Christian enough? Do you convince yourself that you have to earn God’s favor and salvation by your perfect actions, right words, and good deeds? Today I want to encourage you by sharing my personal story of struggling with my faith over works, struggles with life in general, and how I came to truly know God for who He is. Once I came to know Christ and the fullness of His love and grace, I found freedom from the bondage I kept myself in. I hope today’s episode encourages you to seek to know Him instead of relying on what you can do to earn your way to Heaven.
You’ve heard the terms carb cycling, nutrient timing, and feeding windows… but what are they and do you need to implement them? Today I’m giving you the definition of each term, what actions they entail, and who carb cycling and nutrient timing may be for. My goal is to give you the education on dieting methods and training styles so you can make informed decisions for yourself. Join me today to learn if these nutritional methods are optimal for your performance in the gym and your lifestyle.
How do I make the right decision? How do I know if I’m making the right decision? There are critical life choices we have to make, and the Bible says that if we are double-minded, we are like billowing waves of the sea… our life becomes chaotic. One way the enemy gets a stronghold over believers of Christ is by making them doubt themselves and what God is saying. So, how do we make wise choices that don’t appear to be clearly lined up for us in the Bible? Today I’m giving you a personal example of a wise decision-making process along with steps you should be taking if you’re faced with multiple options and you don’t know what option to choose. Tune in with me today and learn how you can work at becoming confident in making choices that align with your goals and God’s will for you!
The ultimate form of women’s empowerment is making sure that you, the amazing woman that you are, are doing everything in your power to protect yourself and your family. A common and mistaken way of thinking is that something bad will never happen to you. As my guest speaker said so well, not one person who got attacked, robbed, or sexually assaulted walked out of their door that day thinking that something tragic would happen to them. I want you to leave your home every day knowing that you will not be a victim. The point I want to drive home today is that bad things happen to good people. So, what can you do about it?
My podcast is all about empowering you to make wise and sound decisions for yourself. Your well-being as a whole is important to me. That is why I brought in today’s guest speaker from the podcast “The Ready Room” to discuss how women can improve their self-awareness and take action TODAY to protect their life and the lives of the ones they love. We’re dropping some chilling statistics and practical advice today to ensure that you do NOT become a victim. Join in on the conversation!
Major insecurities and lack of self-esteem can get the best of us! The first step to turn it around is by identifying and challenging our core belief system. There are seven categories of common irrational beliefs that cause low self-worth. Those who believe these irrational thoughts end up with some serious emotional and physical consequences. From performance anxiety, phobias, and anger issues, to major depressive symptoms, extreme self-criticism, and withdrawal, our thoughts either contribute to them or fight against them. Today I’m going to tackle the source of these symptoms and explain how you can act now to counter the beliefs that cause you to live in fear, insecurity, doubt, rage, or depression.
Intermittent Fasting (IF). As a nutrition coach, this topic is something I get a lot of questions about. Does intermittent fasting work? Can I lose weight through intermittent fasting? Are there health benefits? What’s the difference between intermittent fasting and daily calorie restriction? Is IF bad for you? What are the side effects of IF? So, I dug into several recent scholarly articles to find the facts for you! Today I answer all these questions with research statistics and facts that will enable you to make the educated decision of whether to try fasting or stick with your current dieting or health regimen. The key to choosing a weight loss or health program for you is to understand the facts and the science behind the method. In today’s episode, giving you the facts and the details on all fasting methods is what I aim to do. Dig in with me and find out if intermittent fasting is a method you could be implementing for accelerated weight loss and health benefits!
Major insecurities and lack of self-esteem can get the best of us! The first step to turn it around is by identifying and challenging our core belief system. There are seven categories of common irrational beliefs that cause low self-worth. Those who believe these irrational thoughts end up with some serious emotional and physical consequences. From performance anxiety, phobias, and anger issues, to major depressive symptoms, extreme self-criticism, and withdrawal, our thoughts either contribute to them or fight against them. Today I’m going to tackle the source of these symptoms and explain how you can act now to counter the beliefs that cause you to live in fear, insecurity, doubt, rage, or depression.
If you’re new to or just starting out counting macros for weight loss, you’ll want to hear these tips! The flexible dieting lifestyle (aka macro counting) allows for food freedom and has the potential to help you break free from dieting mentality if you use it correctly! I teach my clients how to implement flexibility especially during maintenance or bulking phases, but also how to tighten up their food tracking when they’re in a cut and have a specific weight loss goal to reach. Today’s episode covers some of those methods and common mistakes often made by clients and things I didn’t know when I first started tracking. Tune in to hear what you might not know about the macro diet and eating habits (IIFYM).
Major insecurities and lack of self-esteem can get the best of us! The first step to turn it around is by identifying and challenging our core belief system. There are seven categories of common irrational beliefs that cause low self-worth. Those who believe these irrational thoughts end up with some serious emotional and physical consequences. From performance anxiety, phobias, and anger issues, to major depressive symptoms, extreme self-criticism, and withdrawal, our thoughts either contribute to them or fight against them. Today I’m going to tackle the source of these symptoms and explain how you can act now to counter the beliefs that cause you to live in fear, insecurity, doubt, rage, or depression.
Today I’m talking about the healthy daily habits I do to stay energetic, productive, and to keep weight off. If you’re wanting to lose weight or maintain a healthy weight, there are some important steps that you should be doing daily to set yourself up for success. The key to being fit and healthy is consistency in daily habits. The tips I share with you today will help you live your day-to-day life with full intention and a sustainable routine. If this episode inspires you in any way, I’d love to hear about it! Please consider leaving a review to help this podcast grow and help me to continue to give you free educational and inspirational content!
Do you talk about your faith in God or do you keep quiet about it? Are you passive and lack confidence to speak truth to others? I had to do some major self-reflection on my willingness to share about God’s faithfulness in my life and His love that saves me from myself and the sin that brings death and despair. Today, I want to talk about overcoming the fear of fulfilling our calling to share salvation with others. It’s time to build our confidence, be bold, and be brave in sharing our faith. We can be meek, but not passive. Join me to learn what it looks like to be strong and courageous!
We all know what it takes to lose weight… just eat well and exercise, right? Well, not exactly… There is much more to health and sustainable fat loss than just what you put in your mouth and how much you sweat. There are a handful of factors people often overlook that could actually be affecting their weight loss plan. Today, I list seven key mistakes you may not be paying attention to but nonetheless, they could be stalling your ability to lose fat. Tune in with me and let’s explore some of those areas holding you back from success.
Emotional pain is something we avoid at all costs. Yet, it’s something that we all face because we live in a fallen world. But even during those times of pain, we have a choice to either grow from it or stay stuck in our negative emotions. Today I’m sharing my story of pain turned into something beautiful. God has the power to work in and through us to turn our hurts and sorrows into amazing stories of victory and hope. Don’t give up, even when life troubles seem to overtake you. God can heal even the deepest of wounds and turn your sorrow into joy.
Having trouble committing to your diet and exercise plan? Congratulations, you’re not alone! We are human, meaning we have limited capabilities, we lose motivation, and we’re not always disciplined. Regardless of those setbacks, there are steps you can take to set yourself up for success when trying to lose weight, get fit, or build muscle. Tune in as I explain why we often derail from our plans and how you can combat those tendencies.
Do you feel like God is distant or stopped caring? It’s easy to fall into that trap since we are humans with finite minds that can’t see all or know all. But today I want to share a short personal testimony of mine that I hope will strengthen your faith walk and the belief that God is always listening and working, though we sometimes can’t see it right away. Tune in with me and hear what God has to say and how he worked in my life recently to show me that he is ever-present and doing a good work!
With the numerous misconceptions and questions I get about cardio, I wanted to dive into the facts about what cardio is, how much cardio you should do, the benefits of cardio, and how to align the use of weightlifting, nutrition, AND cardio into your workout regimen according to your goals. There’s a lot of fitness advice out there, and at times it can get really confusing! So today, I’m breaking down the science behind physiology and what happens in and to our bodies during cardio. With this knowledge, you can begin to make educated decisions on how to best care for your body and reach your goals!
In a world full of chaos enhanced by a pandemic, messy politics, riots, and a slew of other negative things, it’s easy to get caught up in our negative emotions. How can we, as Christians, find peace, courage, and hope in these times? It takes faith. Bold, unrelenting, determined faith in God. Tune in for today’s weekly bonus devotional episode as I give you some insight on how to walk boldly and confidently in that faith and overcome the fear and anxiety induced by the world.
Frustrated with not losing weight? If you’re stuck in restrictive dieting mode, if you’re eating a low amount of calories with no results, or if you’re just not feeling satiated every day, it’s time to reverse diet! In today’s episode I explain what reverse dieting is, why and when to do it, and who it’s for. Your body is not meant to survive on 1200 calories. If you want your body to thrive and you want to eat to feel satiated on a normal basis, I teach you how to do that and gain minimal fat with maximal calorie intake. Learn how to manipulate metabolic adaptation, eat well, and lose fat sustainably so that you are no longer a victim to yo-yo dieting.
A powerful way to change your life as we start a new year lies within your ability to control your thoughts and emotions. One habit that could make or break your day, your week, or even your entire life is the willingness to take offense or not. I’m here to tell you that you have a choice! That choice can determine how you think about yourself, others, and the world around you. If you want to start living a life of actual freedom from your emotions and freedom from being controlled by other’s words, tune in and hear what God has to say about how to use your anger for good and what Christian’s should truly be offended by.
“I want to tone up and lose weight.” AKA- you want to build muscle and lose fat. Today, I let you in on what you need to know and incorporate in your workout regimen and nutrition plan to do so. Weight loss programs and muscle building programs need to incorporate specific strategies for each goal and this episode gives you insight on those details. Tune in to learn how you should be eating and training to reach your goal of sustainable weight loss and muscle tone.
If you struggle with constant worry, anxiety, fear, and overwhelm, it’s time to fight it at the source. Often anxiety and worry stems from a fear of what we can’t control in our lives. So, what can we do as Christians and believers of God’s word to overcome the anxiety that cripples us from a life well-lived? We are not meant to live in fear. Tune in as I speak to the source and the solution to a life of anxiety and fear so you can begin to walk in faith and attain peace beyond our understanding.
2021 is upon us! If you have a goal for losing weight, building muscle, increasing your cardiovascular endurance, or maybe a business, financial, or relationship goal, there are steps for you to take before you make the commitment. Find out the four steps needed to set, plan, and achieve your goals for 2021. As I walk you through smart goal setting, you’ll learn how to efficiently tackle those big goals you have with intention, setting yourself up for success and joy in the journey!
Today’s mini devotional episode talks about practicing progress over perfection in your spiritual walk. If you have a perfectionist personality like me, you know how anxiety can take over causing us to want to walk away completely when we can’t reach those perfect standards. It’s time to expose the lies of the enemy when he tells us we have to be perfect to have a relationship with God. Let’s dig into the Bible to see what God says He expects from us and how we can choose to walk in progression of our faith versus expecting perfection out of our behavior and our walk with God.
You’ve heard the phrase “you are what you eat,” but is that the whole truth? I say that you are a lot more than what you eat and there are many other things that deserve your time, energy, and commitment. If you are constantly dieting and always feeling anxiety around food, it’s time to step back and prioritize what matters most to you. With the mindset of needing to lose weight fast, cut out carbs, and do endless amounts of cardio, we ignore the long-term, healthy habits needed to build balanced life. Tune in to today’ episode as I tell you why obsessive dieting, yo-yo dieting, and heavy restriction will not bring you peace or fulfillment. It’s time to correct your thinking away from restrictive diets to a balanced approach of eating and make your thoughts, actions, and habits align with your values.
This short bonus episode is an opportunity to fit in your spiritual devotion time on-the-go. In this devotional episode I talk about "fear of change."
In today's rapidly changing world, you may have a sense of fear, dread, and hopelessness. But God offers Christians His promises to experience peace and calm even when things are out of our control. Tune in today and each week for these bonus episodes to receive encouragement, strength, hope, and power to overcome our own negative thoughts. You can experience true peace even in the midst of crisis and change, but we have to be intentional with our actions.
Macros is a huge buzzword in the fitness world, but do you actually know what macronutrients are or why people track them? In today’s episode I teach you the basics of counting macros and what role each macronutrient plays in the functioning of your bodily systems. In my opinion, it is the most balanced method and approach for eating that promotes flexibility and food freedom. Whether you are wanting to lose fat, gain lean muscle tissue, or just looking to maintain your current weight, tracking macros is a healthy method for achieving the goal you’re after. Tune in as I give you some details on the macro counting method and find out why I recommend a balanced plate approach versus any type of restrictive dieting plan that will not give you long term results.
In today’s episode, you’ll learn about why there is so much confusion around what it actually takes to sustainably lose fat and conquer weight loss. I take you through the common myths associated with the no carb diet, keto or low carb diet, clean eating diet, no sugar diet, and intermittent fasting diet for weight loss. With the promise to lose weight fast, it is all too enticing not to take on restrictive diets thinking they are the best way to lose weight. However, today I let you in on why restriction of food from these numerous diets often lead to the yo-yo diet mentality and ultimately bring back the weight gain. Find out what all of these diets have in common to burn fat so you can approach nutrition and dieting from a balanced way of eating.
Get ready to be encouraged as you listen to today’s episode where we’ll get to the heart of crippling self doubt, anxiousness, low self esteem, and lack of confidence. This message is relevant to anyone wanting to fight insecurities and find courage and worth in who you are. From the woman stuck in the cycle of yo-yo diets with low self esteem, to the overworked, tired, and frustrated mom struggling to find her true identity, the Christian woman doubting her calling, or the women entrepreneurs out there doubting your courage to show bravery in the face of uncertainty. Find out how I took the steps, with intention, to overcome a lifelong belief of my insecurities, self-worth issues, and identity misplacement. Take some brave steps towards building confidence today by establishing who you are and replacing false thoughts and lies with the truth.
Introducing Bridges2Barbells radio! In today’s episode I’m talking about my mission and vision behind starting my online fitness coaching business and this faith and fitness-based podcast. Listen in as I tell you my personal story of struggling with my faith, my identity, insecurities, and fear of failure that I overcame and want to share with all of you. I’m here to encourage, empower, and teach women that they do not have to live a life of fear and insecurity… and it all starts here on episode 1. Let's jump in!
Meet the host of Bridges2Barbells radio and get a short preview of what this podcast is all about!