Simple Fitness Habits | Workout Plans, Health Habits, Get Toned, Holistic Health, Lose Weight

Today we’re diving back into our conversation with Jess Kohlman, a personal trainer and the founder of Faithfully Fit Motherhood. In this episode, we’re tackling a topic that’s crucial for anyone on a health journey: metabolism, hormones, and how they impact your fitness goals. Before we get started, I want to share an exciting new package I’m offering called the Clarity and Strategy Package. This one-on-one session is designed to help you get crystal clear on your health goals and develop a personalized action plan. Whether you’re dealing with metabolism issues or just need some direction in your fitness journey, this package is perfect for you. Details are in the show notes, so be sure to check that out if you’re interested! In this episode, we discuss: Metabolism and Hormones 101:Jess explains the basics of metabolism and how it interacts with hormones in your body. Learn why simply eating less and moving more might not be the best strategy for everyone, especially if you’ve been restricting calories for a long time. The Dangers of Long-Term Calorie Restriction:We talk about the common misconception that eating less is always better. Jess shares how long-term calorie restriction can actually damage your metabolism and why eating more might be the key to kickstarting your weight loss and health journey. The Challenges of Changing Mindsets:One of the hardest parts of this process is getting clients to understand and trust that eating more can actually help them lose weight. Jess shares her approach to educating clients and helping them overcome the mental blocks that come with years of dieting and restrictive eating. Navigating Social Media Influencers:We discuss the rise of social media influencers who talk about metabolism without a proper background in health and fitness. While well-meaning, following advice from these influencers can sometimes do more harm than good. Jess and I talk about the importance of personalized advice from certified professionals. What to Do if You Think Your Metabolism is Damaged:Jess provides actionable steps for women who suspect their metabolism might be damaged. From evaluating your current eating habits to adjusting your exercise routine and managing stress, Jess offers practical advice to start the healing process. Final Takeaway: Your health journey is deeply personal, and it’s important to approach it with patience and a willingness to learn. Understanding your metabolism and how it interacts with your hormones is key to achieving long-term health and fitness goals. Remember, it's not just about following trends—it's about finding what works best for your body and your life. Connect with Jess: Find Jess on Instagram at @Jess.Kohlman and check out her podcast, Faithfully Fit Motherhood, where she dives deeper into topics like faith, fitness, and motherhood. Don’t forget to grab her freebie, "Let’s Get Physical," a mini training and workout plan that debunks common fitness myths and helps you build lean muscle while losing fat. Connect with Me: If you enjoyed this episode, make sure to subscribe to the podcast and leave a review! I’d love to hear from you on Instagram at @sdfitwell. Let’s connect and chat about your biggest takeaways from this episode or any questions you have about your health journey. You can become friends with Jess on instagram: https://www.instagram.com/jess.kohlman/ You can listen to her podcast here: https://faithfullyfitmotherhoodfaithandfitness.buzzsprout.com/ You can download her freebie Lets Get Physical here: https://faithfullyfitmotherhoodandwellnessinc.mykajabi.com/offers/w7vFTDXd/checkout   After listening to this episode, if you feel like you are in need of a specific plan for your body, check out my new Clarity & Strategy Package where we discuss you as a person, go over your specific goals, what it will take to reach them, and you have a step by step action plan to implement it for your unique situation. Check it out here: https://www.shaeladaugherty.com/offers/DfqrmGyU

Discover Your Custom Faith Based Fitness Plan Quiz: https://www.shaeladaugherty.com/faithworkoutquiz Today I’m thrilled to introduce you to a special guest, Jess Kohlman. Jess is a personal trainer, wife, and mom of two, who runs her business, Faithfully Fit Motherhood, entirely online. Jess and I connected back in 2020, and she has been a bright light in the faith-based fitness community ever since. In this episode, Jess shares her journey from struggling with restrictive diets and poor body image to finding true health through strength training, faith, and a holistic approach to fitness. She’s passionate about helping women break free from the chains of diet culture and embrace a healthy, balanced lifestyle that honors God. In this episode, we discuss: Jess's Journey to True Health:Jess opens up about her early struggles with diet culture and how becoming a mother and earning her personal training certification led her to a healthier, more sustainable approach to fitness. Learn how she shifted her focus from calorie restriction to building strength and mental health through faith-based fitness. Creating a Culture of Health at Home:As a mom of two young boys, Jess shares practical tips on how she models a healthy lifestyle for her family. From balanced nutrition to spiritual health, Jess emphasizes the importance of leading by example and fostering a positive relationship with food and fitness for her children. The Role of Faith in Fitness:Jess explains why integrating faith into her fitness journey has been a game-changer. Discover how a biblical perspective on health and wellness helps her and her clients avoid the pitfalls of perfectionism and instead find freedom in a faith-based approach to fitness. Overcoming Diet Culture and Embracing Freedom:We dive into the damaging messages of diet culture and how Jess helps her clients break free from these harmful mindsets. By focusing on habits, education, and the unique needs of each individual, Jess empowers women to enjoy their health journey rather than dread it. Practical Steps for a Healthy Lifestyle:Jess shares her holistic approach to health, which includes physical, mental, and spiritual well-being. Learn how she helps her clients build sustainable habits and appreciate the journey of becoming stronger and healthier, all while staying true to their faith. The Joy of Helping Others:Hear Jess’s favorite part of being a personal trainer—watching her clients break free from the need for perfection and find joy in their fitness journey. She loves seeing the transformation in her clients as they grow in confidence and embrace exercise and prayer as gifts rather than obligations. Final Takeaway: Jess’s story is a powerful reminder that our health journey is not just about physical fitness but also about spiritual and mental well-being. By keeping faith at the center, we can break free from the chains of diet culture and enjoy the process of becoming healthier, both physically and spiritually. Jess’s holistic approach to fitness is all about finding balance, building sustainable habits, and honoring the bodies God has given us. Resources: Connect with Jess on Instagram at Faithfully Fit Motherhood for more faith-based fitness inspiration and practical tips. You can also explore her programs and resources designed to help you achieve your health goals without diets or restrictions. Connect with Me: If you loved this episode, don’t forget to subscribe to the podcast and leave a review! Follow me on Instagram at @sdfitwell and let’s keep the conversation going. I’d love to hear your thoughts on today’s episode and how you’re integrating faith into your fitness journey. Follower her on Instagram: @jess.kohlman Check out her podcast: Faithfully Fit Motherhood Podcast If we aren’t already friends on Instagram head over to @sdfitwell and send me a message, I’d love to chat!

Discover Your Custom Faith-Based Fitness Quiz: https://www.shaeladaugherty.com/faithworkoutquiz Today we’re diving into a profound truth that will transform the way you view your health and fitness journey. We’re talking about how God’s limitless nature is a gift, and how our own limitations as humans are equally important in keeping us humble and reliant on Him. In this episode, we explore: Ephesians 3:20-21 – God's Limitless Power:We’ll unpack how only God can do the impossible, accomplishing far more than we can ever ask or imagine. This passage reminds us of God’s infinite nature, showing us why it’s vital to acknowledge His power in our lives, especially in our health and wellness journey. 2 Corinthians 4:16 – Embracing Our Human Limitations:We’ll discuss why our finite, limited bodies are actually a blessing. Our daily physical limitations are a reminder that we are not God, which keeps us grounded and focused on relying on Him for strength and guidance. The Fitness Industry's Message vs. Biblical Truth:I’ll dissect how the fitness industry often preys on our insecurities, pushing the narrative that we need to look a certain way or achieve unrealistic goals. We’ll contrast this with the truth of Scripture, which teaches us that our bodies, even with their limitations, are good and made by God for His glory. Why Limitations Aren’t Failures:Many of us view our physical limitations as failures, but today we’ll reframe that mindset. I’ll explain why limitations are not just acceptable but necessary for spiritual growth and why they should drive us to deeper dependence on God rather than on ourselves. The Danger of Overreaching:We’ll explore the cultural pressure to push past our limits and how this often leads to injury or a sense of failure. Instead, we’ll focus on how to honor God within the boundaries He has set for us, understanding that pushing too hard can lead us away from His purpose. Striving for Health Within God’s Design:I’ll share practical ways to pursue physical health and fitness that align with honoring God’s design for our bodies. This includes recognizing when it’s time to push through discomfort for growth and when it’s time to rest and acknowledge our limitations. Final Takeaway: Remember, our bodies are a daily reminder that we are not God, and that’s a good thing! As you pursue health and fitness, let your limitations drive you to trust in the One who is truly limitless. Get comfortable being uncomfortable—because that’s where growth happens, both physically and spiritually. But always keep in mind that true strength comes from leaning into God’s infinite power. Resources: If this episode resonated with you, don’t forget to check out my other resources that dive deeper into integrating faith with your fitness journey. Visit my website for blog posts, join our community challenges, or explore the programs in my app that help you stay consistent in your wellness journey. Connect with Me: Let’s keep the conversation going! Subscribe to the podcast so you never miss an episode, and leave a review to help other believers find value in their health and fitness journey through a faith-based lens. Follow me on Instagram at @sdfitwell, and send me a DM—I’d love to hear about how God is working in your wellness journey!  

In today’s episode of the Move Your Body Differently podcast, I’m diving into the practical ways I’ve created rhythms in my health and fitness journey, especially after having my second baby. Whether you're a new mom or just navigating a busy season of life, staying consistent with your health goals can feel overwhelming. That’s why I’m here to help you break down the complexities of consistency and show you how to create sustainable rhythms tailored to your unique season. Here’s what you can expect: Understanding Rhythms Over Balance:I’ll share why I believe the idea of "balance" is a myth and why finding rhythms that adapt to your current season is the key to lifelong health. This mindset shift can transform the way you approach your fitness and nutrition goals. Personal Story of Postpartum Fitness:I’ll open up about my own journey of getting back on track after my second child, including the challenges I faced and how I learned to be patient with myself. This is a real, raw look at what it’s like to navigate health and fitness during one of life’s busiest seasons. Practical Tips for Creating Fitness Rhythms:Learn how to assess your current season of life and set realistic fitness and nutrition goals. I’ll introduce you to the concept of using a "dial" to adjust your efforts based on what you can realistically achieve—whether that’s a 10-minute workout or a full hour-long session. Embracing the Ebb and Flow:Discover why it’s okay to dial back your efforts during challenging times and how doing so can actually help you stay consistent in the long run. I’ll also encourage you to give yourself grace and permission to go at your own pace without guilt. Final Takeaway: The journey to health and fitness is not about achieving perfect balance, but about finding rhythms that work for you in each season of life. By learning to adjust your dials, you can create a sustainable lifestyle that supports your long-term health goals. Resources: For those of you who are visual learners like me, I’ve created a downloadable PDF that will guide you in creating your own fitness and nutrition dials. You can grab it via the link below. This resource is designed to help you stop pressing the pause button on your wellness journey and start embracing the rhythms that work for you. If you found this episode helpful, please leave a review or reach out to me on Instagram—I’d love to hear what resonated with you most! Download your free Pause Button Mentality Pdf I talk about in the episode: https://www.shaeladaugherty.com/dialmethod Please reach out. I am happy to help you in whatever way I can. Email: [email protected] Instagram: instagram.com/sdfitwell

FREE 5 day devo: https://www.shaeladaugherty.com/5-day-faith-fitness-devo Today we’re diving into an incredible truth about God—His omniscience—and how this attribute can transform the way we approach our health and fitness. In this episode, we’ll explore 2 Peter 1:2-9, where we’re reminded that God, who knows all things, has given us everything we need for life and godliness. Here’s what you can expect: Understanding God’s Omniscience and Our Health:Discover how knowing that God is all-knowing (omniscient) yet still knowable encourages us to trust Him in our health journey. I’ll share how this understanding impacts our mindset toward Christian weight loss, fitness, nutrition, and overall well-being. Applying Scripture to Faith-Based Fitness:We’ll break down 2 Peter 1:2-9 and see how attributes like knowledge, self-control, endurance, and godliness directly relate to our Christian health practices. Learn how these qualities can guide your daily decisions and help you stay consistent, even when life gets tough. Seeing Through a Biblical Lens for Health:Learn how to develop a biblical worldview that helps you filter the world’s messages about your body and Christian weight loss. By grounding yourself in scripture, you’ll be better equipped to recognize and reject cultural lies and instead honor the body God has given you. Practical Steps for Spiritual and Physical Growth:I’ll guide you through practical ways to grow in both your faith and fitness, emphasizing that your body is a living sacrifice to God. You’ll learn how to integrate your Christian faith into your workout routine, turning your exercise into an act of worship. Final Takeaway: God’s omniscience doesn’t just give us peace about the future; it also empowers us to take actionable steps in our Christian health journey. By embracing the qualities laid out in 2 Peter—like self-control and endurance—you can create a balanced, God-honoring approach to faith-based fitness, nutrition, and weight loss. Resources: If you loved today’s devotional, don’t forget to grab my free 5-day devotional guide, which will help you continue reflecting on these truths throughout your week. Also, be sure to hit subscribe so you never miss an episode, and connect with me on Instagram at @sdfitwell. Let’s keep the conversation going about how we can honor God through our health, fitness, and Christian weight loss journey.    Instagram: instagram.com/sdfitwell

Blog posts on habits: https://www.shaeladaugherty.com/blog/healthyhabits https://www.shaeladaugherty.com/blog/habitstacking The Stronger Collective App with Challenges: thestrongerco.com Today we’re diving into a crucial truth that’s often overlooked in the fitness world: The battle for your health is won through consistency, not motivation. In this episode, we’ll explore why simplicity and consistency matter so much in your health journey, especially in a culture that pushes quick fixes and extreme workouts. Here’s what you’ll learn: The Problem with the Fitness Industry:The fitness industry is a multi-billion dollar giant because it preys on our weaknesses, making us believe we need all the things to achieve the perfect body or perfect health. I’ll break down why these messages are misleading and why there’s no one-size-fits-all approach to Christian health and fitness. Why Simplicity and Consistency are Vital:Discover why adopting simple, consistent habits is far more effective than extreme, short-term efforts. We’ll discuss how these habits build a sustainable, lifelong approach to Christian weight loss, fitness, and overall health. The Yo-Yo Effect and How to Avoid It:If you’ve ever been caught in the cycle of going all-in on an intense workout program only to burn out and quit, you’re not alone. I’ll explain how to break free from the yo-yo exercising or dieting cycle by starting small and staying consistent. Practical Tips for a Consistent Fitness Routine:I’ll share actionable steps to help you create a simple and sustainable fitness routine. Whether it’s starting with just two workout sessions per week or learning to be okay with shorter, less intense workouts, these tips will help you stay consistent no matter what season of life you’re in. Faith-Based Fitness and Your Spiritual Journey:Just like your walk with Christ requires consistent time in the Word and prayer, your health journey requires consistent, small actions. I’ll draw parallels between spiritual growth and physical health, showing how your faith can empower your fitness journey. Final Takeaway: Consistency will always outweigh motivation and intensity. You don’t need to be perfect or wait for the right circumstances to start working on your health. By focusing on small, consistent actions, you’ll build a lifelong healthy lifestyle that honors God and supports your overall well-being. Resources: If today’s episode resonated with you, I encourage you to explore the blog posts on my website that cover healthy habits and consistency. You can also join one of our challenges in The Stronger Collective. And don’t forget to check out the programs in my app designed to help you get back into a consistent exercise routine, with a 7-day free trial to get you started! Connect with Me: Let’s keep this conversation going! Be sure to leave a written review so other mamas can discover the value of integrating faith into their health and fitness journey. Tap subscribe to get notified when a new episode airs, and follow me on Instagram at @sdfitwell. Shoot me a DM—I’d love to hear about your journey and how I can support you!   Follow me: Instagram.com/sdfitwell

Fitness Faith & Fuel Challenge (5 days of devotionals): https://www.shaeladaugherty.com/5-day-faith-fitness-devo In today’s episode of the Move Your Body Differently podcast, we’re diving deep into scripture to explore the profound truth that God made our bodies good, on purpose, and for a purpose. Understanding this can radically change the way you view your health and fitness, turning exercise and healthy eating from a burden into a joyful act of worship. Here’s what we’ll cover: Scriptural Foundation:We begin with Genesis 1:31, where God saw everything He had made, including humans, and declared it "very good." This foundational truth challenges us to see our bodies through God’s eyes—as creations that are inherently good, made with intentionality. Personal Reflection:I share a personal story from my childhood that highlights how early insecurities about our bodies can shape our beliefs and behaviors. We’ll discuss how to trace these beliefs back to their roots and replace them with the truth of God’s Word. Theology of the Body:We’ll explore how your view of God (your theology) directly impacts how you view your body. When we believe that God is good and that He made our bodies good, it changes how we approach fitness, nutrition, and overall wellness. Instead of seeing these as obligations, they become opportunities to honor God with our bodies. Practical Application:You’ll be encouraged to reflect on how you can reshape your mindset to see your body the way God intended. What small choices can you make today to honor the body He gave you? We’ll also discuss how strength training, nutrition, and healthy living are ways to live out this belief in your daily life. Final Challenge: Consider how you can start seeing your body as good, just as God intended. Reflect on what small changes you can make today in your fitness and nutrition routines that align with this truth. Resources: If you’re looking for more encouragement and scriptural insights, download my Fitness, Faith & Fuel Challenge. This resource is designed to help you see how scripture can transform your view of your body and inspire your wellness journey. This episode is perfect for anyone who wants to deepen their understanding of how faith intersects with fitness and nutrition. Subscribe to stay connected, and let’s continue this journey of honoring God with our bodies together.   Breaking Free From Body Shame Book by Jess Connolly: https://amzn.to/3v7QbF4 Instagram: @sdfitwell

Welcome to the first episode of the podcast! I’m Shaela Daugherty, and I’m thrilled (and a little nervous) to be stepping into this new space with you. Today, I’m sharing my personal story—a journey of breaking free from the chains of body image struggles and obsessive fitness, to finding true freedom in Christ. In this episode, you’ll hear about: My early struggles with weight, self-image, and the pressure to fit into a certain mold. How I discovered the importance of seeing my body through the lens of Christ, not through the distorted views of the world. How to balance faith and fitness, understanding that physical health isn’t just about serving ourselves but about glorifying God. The moment I realized that losing weight without dieting was possible by focusing on sustainable, faith-based wellness. The ways my journey has shaped my calling to help other women find joy in exercise and freedom in their health and fitness journeys. This podcast is here to give you real, actionable tips to reach your fitness goals, maintain a healthy lifestyle, and most importantly, understand how your theology of God influences every aspect of your wellness journey. We’ll be talking about Christian weight loss, how to lose weight without dieting, how to balance faith and fitness, and discovering how to honor God with your body. Ready to see how your faith and fitness can truly work together? Head over to my website at shaeladaugherty.com and download one of my free resources to get started.

Welcome to the Move Your Body Differently Podcast, where we learn how your theology of God impacts your wellness journey. This podcast is for you if you are working toward a healthy and fit lifestyle and need both spiritual and mental encouragement for the journey. In this podcast you will see Christ at the center. Fitness and health don’t mean much if you don’t know the reasons why you want to be healthy and fit. Ultimately, we are all searching for a way to keep us motivated day in and day out to lead the healthy lifestyle we want. This podcast will share practical fitness and nutrition tips for a healthy and whole lifestyle, the connection between your faith and your body and why it matters, and feature special guests that share the impact health and fitness has made on their life and their faith. I’m Shaela and I love Jesus, my husband, my kids, our local church, and am blessed to be able to personally train women across all different walks of life to help them lead a healthy and fit lifestyles. Want more? You can check out my website and download all my freebies, subscribe to my app, or apply to work with me 1-1. If we haven’t met before I’d LOVE to meet you. Head over to my Instagram @sdfitwell and send me a message. I’m the most personal personal trainer you’ll ever meet, and I can’t wait to walk this journey with you. https://www.shaeladaugherty.com/ https://www.instagram.com/sdfitwell