Workouts and the Word | Beginner Fitness Routine, Strength Training, Prayer, Exercise, Biblical Encouragement, Working Moms

GLP-1 Helped You Lose Weight—Now Let’s Build Strength! 5 Simple Standing Exercises for Busy Working Mamas ✨ Lost weight with a GLP-1 medication but wondering how to build muscle, tone your arms, and strengthen your body? Mama, your fitness journey doesn’t have to stop with weight loss! Whether you’re using a GLP-1 medication like Ozempic, Wegovy, or Zepbound as part of your healthcare plan, or you’re simply ready to focus on getting stronger, this episode of Workouts and the Word is for YOU! 🩷 Today, we’re talking about why resistance training matters for women, especially busy working moms who want to build strength, improve muscle definition, and feel confident in their bodies as they get older. And because I know you don’t have hours to spend in the gym, I’m walking you through 5 simple standing strength exercises you can do right at home with minimal equipment! No complicated workouts, no pressure to be perfect, and no gym membership required. Just simple, realistic ways to strengthen the body God has given you. 🌸 In This Episode, You’ll Learn: 💗 How strength training can complement your GLP-1 weight-management journey without replacing your prescribed treatment. 💪 Why building and maintaining muscle matters for women as we age. 🏋️‍♀️ Five beginner-friendly standing exercises to strengthen your arms, legs, upper back, and core. ✨ Why consistency, adequate nutrition, and celebrating non-scale victories are important for long-term fitness. 📖 How Psalm 29:11 reminds us that true strength and peace come from the Lord. 🏋️‍♀️ Your 5-Exercise Standing Strength Workout Standing Hammer Curls: 12 reps to strengthen your arms. Standing Lateral Leg Raises: 12 reps per leg to strengthen your hips and improve stability. Standing Dumbbell Reverse Fly: 10 reps to strengthen your upper back and shoulders. Standing Calf Raises With a Pause: 15 reps to strengthen your calves and support ankle stability. Standing Suitcase March: 10 marches per leg, then switch hands and repeat to challenge your core, grip, and balance. ✨ Complete 1–2 rounds depending on your time, ability, and fitness level. Start with body weight or light dumbbells, focus on good form, and build gradually! 📖 Today’s Scripture: Psalm 29:11 (KJV) “The LORD will give strength unto his people; the LORD will bless his people with peace.” Mama, getting stronger isn’t about chasing perfection or punishing your body. It’s about stewarding what God has given you while remembering that your greatest source of strength is HIM. 🩷 💌 EXCITING NEWS! My 30-Day Personalized Fitness Coaching Program Is Coming! Have you been wanting to start strength training but don’t know which exercises to do, how often to work out, or how to make fitness fit into your already busy schedule? Mama, I’m creating something just for YOU! My upcoming 30-Day Personalized Fitness Coaching Program will focus on simple, customized workouts built around your goals, your available equipment, and your real-life schedule—with faith woven into your fitness journey! 🎉 Program details are coming to my email subscribers VERY SOON! Don’t miss the announcement! Join my email list today at: 💕 https://workoutsandtheword.grwebsite.com You’ll also receive faith-filled encouragement, simple workout ideas, and realistic healthy-living tips for busy moms! 🩷 A Little Reminder Before You Go Your worth isn’t measured by the number on the scale, the size of your clothes, or how much weight you can lift. Whether you’ve lost weight with a GLP-1 medication or you’re simply beginning your strength-training journey, you deserve to celebrate the progress you’re making. You don’t need to do everything today. Start with one exercise, one healthy choice, and one moment in God’s Word. Because small moments add up, Mama! Strong in body. Rooted in the Word. Resting in His peace. 🌷 Disclaimer: This episode is for general fitness education and encouragement and is not a substitute for individualized medical advice. Continue following your healthcare provider’s recommendations for any medications or treatments.

🍂 Healthy Fall Crock-Pot Potato Soup for Busy Moms: Easy High-Protein Dinner & Biblical Encouragement for Changing Seasons 🌾 In This Episode, You’ll Learn: How to make creamy, healthy, high-protein Crock-Pot potato soup without heavy cream Why potatoes can be part of a balanced, nutritious diet What Ecclesiastes 3:1 teaches us about life’s changing seasons How Galatians 6:9 encourages us to keep planting seeds of faithfulness Three simple ways to nourish your body, strengthen your faith, and enjoy family life this fall Try two sets of: 12 bodyweight squats 10 standing calf raises 10 wall push-ups 12 alternating reverse lunges, or supported step-backs 30 seconds of gentle stretching Ingredients for Healthy Potato Soup  2 pounds Yukon Gold potatoes, washed and diced 2 cups cooked, shredded chicken breast 1 medium onion, diced 3 cloves garlic, minced 2 carrots, diced 2 celery stalks, diced 4 cups low-sodium chicken broth 1 teaspoon smoked paprika ½ teaspoon dried thyme ½ teaspoon black pepper 1 cup low-fat cottage cheese 1 cup plain nonfat Greek yogurt 1 cup chopped cauliflower (optional) Fresh chives or green onions Optional: A sprinkle of sharp cheddar cheese 🍲 Let’s Get Cooking! Step 1: Fill your Crock-Pot. Add your diced potatoes, carrots, celery, onion, garlic, chicken broth, smoked paprika, thyme, and black pepper. If you’re adding cauliflower, toss that in too. Step 2: Let your Crock-Pot do the work. Cover and cook on LOW for 6–8 hours or HIGH for 3–4 hours, until your potatoes are fork-tender. Step 3: Make it creamy! Once the potatoes are tender, carefully remove about 2 cups of the hot soup. Let it cool slightly, then blend with your cottage cheese until creamy and smooth. Be careful when blending hot liquids, and use a blender rated for hot foods. Pour that creamy mixture back into your Crock-Pot. Then stir in your cooked, shredded chicken. Step 4: Add your Greek yogurt. Turn your Crock-Pot to WARM or OFF and allow the soup to cool slightly. Stir in the Greek yogurt once it’s no longer bubbling hot, so it doesn’t curdle. Let the already-cooked chicken heat through until it’s steaming hot, then serve without letting the soup boil again. Step 5: Serve and enjoy! Top with fresh chives, green onions, or a little sharp cheddar. 📖 Scriptures: Ecclesiastes 3:1, Galatians 6:9, Proverbs 3:5–6 💌 Join the Workouts and the Word email list! Get simple workouts, healthy family recipes, and Bible-based encouragement delivered to your inbox. workoutsandtheword.grwebsite.com 🎧 Workouts and the Word Helping busy working moms strengthen their faith and fitness one simple step at a time. Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.  

💪🏻 How to Build Endurance in Faith and Fitness: Biblical Perseverance for Busy Christian Moms ✨ Mama, what if the secret to getting stronger isn’t doing MORE—but learning how to ENDURE? Between raising kids, working, keeping up with laundry, finding time for Bible study, and trying to squeeze in a workout, it’s easy to feel like you’re running a race that never ends! But here’s the beautiful truth: God isn’t asking you to be the fastest, strongest, or most put-together mama. He’s calling you to remain faithful. ❤️ In today’s episode of Workouts and the Word, we’re diving into the powerful Greek word hypomonē, which means steadfastness, perseverance, and patient endurance. And mama, this one word might change how you approach your faith, fitness, and motherhood! I’m sharing what completing three triathlons taught me about endurance, how motherhood has stretched my faith in ways no workout ever could, and why showing up consistently matters more than getting everything perfect. Plus, we’re putting our faith into ACTION with a simple, at-home strength training workout you can complete in just 10–15 minutes! 🌸 In This Episode, You’ll Learn: 💗 The biblical meaning of endurance: What hypomonē teaches us about remaining faithful under pressure. 💪🏻 How to build physical and spiritual endurance: What training for three triathlons taught me about perseverance, consistency, and trusting the process. 🏡 Why motherhood requires endurance: How to remain present with your children, give yourself grace, and embrace the beautiful messiness of everyday life. 🏋🏻‍♀️ A realistic 10–15-minute strength workout: Four simple exercises you can do at home, even with your kids nearby! 📖 Three practical ways to persevere: How to strengthen your faith, stop comparing your journey, and depend on God’s strength instead of your own. 🏋🏻‍♀️ Your Hypomonē Strength Workout No gym required, mama! Grab your dumbbells or simply use your body weight. Complete 2 rounds at your own pace: 🌷 8 reverse lunges per leg 🌷 12 dumbbell rows 🌷 10 shoulder presses 🌷 20 alternating standing knee raises Rest when needed, modify movements for your body, and remember—you can split this workout throughout your day! Your workout reminder: “Lord, help me remain faithful under pressure.” ❤️ 📖 Scripture to Carry With You James 1:3–4 | Hebrews 12:1–2 | Philippians 4:13 “And let us run with patience the race that is set before us.” — Hebrews 12:1 (KJV) Mama, you don’t have to run someone else’s race. God has given you your own journey, your own calling, and your own season of motherhood. Keep your eyes on Jesus and take the next faithful step. 💌 Let’s Stay Connected! Want more simple workouts, Bible study encouragement, and realistic healthy living tips for busy Christian moms? 💕 Join the Workouts and the Word email family! 👉 https://workoutsandtheword.grwebsite.com Because growing stronger in your faith and fitness doesn’t have to mean adding more stress to your already full schedule! 💕 One Last Thing, Mama… If this episode encouraged your heart, share it with another busy mama who needs a reminder that she’s not running this race alone. And if you’re enjoying Workouts and the Word, I’d be so grateful if you’d follow the podcast and leave a review to help more Christian moms find our community! You don’t have to be the fastest. You don’t have to be the strongest. You just have to remain faithful to the One who’s carrying you through the race. Keep moving, keep growing, and keep working out in the Word! 💪🏻📖❤️ Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed. 🛍️ RESOURCES FROM THIS EPISODE 📖 My recommended Bible: https://a.co/d/04Z9tP3N  💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV  I earn a small commission <3

🎃🍬 Halloween Candy Cravings? 3 Healthy Eating Tips and a Quick At-Home Workout for Busy Moms Halloween candy everywhere? Mama, you can enjoy your favorite chocolate AND stay consistent with your healthy habits! 🧡 Between trick-or-treating with the kids, buckets of Halloween candy covering your counters, and the temptation to grab another Reese’s every time you walk through the kitchen, maintaining healthy eating habits during Halloween can feel challenging. But healthy living doesn’t mean giving up your favorite treats! In this special Halloween episode of Workouts and the Word, we’re talking about how busy working moms can manage Halloween candy cravings, practice mindful eating, avoid mindless snacking, and incorporate a quick at-home strength training workout into their busy schedules. And we’re bringing God’s Word into the conversation with Proverbs 25:16 to explore what the Bible says about moderation, self-control, and enjoying life’s sweet blessings. Because Mama, you can enjoy Halloween with your family without feeling guilty about eating candy! 🍫 In This Episode, You’ll Learn: ✨ 3 practical Halloween candy tips to help you make intentional food choices without restrictive dieting. 💧 Why drinking water before reaching for candy can help you pause, hydrate, and recognize whether you’re hungry or simply snacking out of habit. 💪 How short movement breaks can fit into your day without using exercise as punishment for eating sweets. 🍬 How to enjoy Halloween treats in moderation while maintaining realistic, sustainable healthy eating habits. 🎃 A fun 8–12 minute Halloween workout for busy moms using simple standing strength exercises you can do at home. 📖 What Proverbs 25:16 teaches about moderation and self-control, and how to apply biblical wisdom to everyday decisions. 👟 Why trick-or-treating counts as physical activity and how everyday movement supports your long-term fitness goals. 👻 Try the Halloween Candy Crush Workout! No gym required! Complete 1–2 rounds of this family-friendly standing workout: 🎃 Ghostly Goblet Squats — 12 reps 🧙‍♀️ Witchy Standing Knee Drives — 20 total reps 🦇 Bat Wing Arm Raises — 12 reps 👻 Pumpkin Patch Reverse Lunges — 10 per leg 🕷️ Spider Walk Side Steps — 20 total steps Grab light dumbbells, water bottles, or just use your body weight. This is a simple beginner-friendly workout for busy moms who want to build strength, increase daily movement, and make fitness fun with their children. 📖 Scripture of the Episode Proverbs 25:16 (ESV) “If you have found honey, eat only enough for you, lest you have your fill of it and vomit it.” A reminder that we can enjoy life’s sweetness while practicing wisdom, gratitude, and self-control. 💌 Join the Workouts and the Word Community! Mama, are you ready to grow stronger in your faith and fitness without adding more pressure to your already busy schedule? Join my email list for: 💕 Simple workouts for busy working moms 💕 Biblical encouragement and faith-based fitness tips 💕 Realistic healthy living habits 💕 Practical ways to prioritize fitness, motherhood, and time with God Join here: workoutsandtheword.grwebsite.com Remember, Mama, you don’t need a perfect schedule, a perfect diet, or hours at the gym. You simply need to start with the time you have. Steward your body. Strengthen your faith. Simply start. 🧡 Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ Jeremiah 29:11: How to Find Clarity in Your Calling and Trust God’s Plan for Your Life ✨ Mama, have you ever prayed, “God, what am I supposed to be doing with my life?” 🤍 Maybe you know God has a purpose for you, but you still feel confused about your next step. Maybe you’re praying about a job, a business, your family, ministry, a new opportunity, or a completely different direction and you just want God to make it CLEAR. I get it. In this episode of Workouts and the Word, we’re talking about Jeremiah 29:11, finding your God-given purpose, learning how to recognize God’s direction, and why spending time in Scripture is one of the most important things you can do when you need wisdom, discernment, and clarity. 📖✨ Because sometimes we want God to hand us the whole plan… And He is asking us to trust Him with the next step. ✨ In this episode, we’re talking about: 📖 What Jeremiah 29:11 teaches us about trusting God’s plans 🙏🏼 How to pray when you feel confused about your purpose or calling 🤍 Why clarity often comes through consistently spending time in God’s Word ✨ How Scripture helps us recognize truth when emotions, fear, or outside opinions get loud 🚪 What it can look like when God opens one door and closes another 🌿 Why your calling may unfold gradually instead of arriving as one huge revelation 👣 How obedience in the small things can prepare you for the bigger things God has planned 🧠 Why discernment matters when you are making decisions about work, family, business, ministry, and your future 💪🏼 How faith and discipline work together when God is asking you to keep moving before you can see the whole path When You Want God to Just Tell You the Plan I think a lot of us would love for God to say: “Here is exactly what you are supposed to do.” “Here is the job.” “Here is the business.” “Here is the timeline.” “Here is how everything is going to work out.” 😂 Wouldn’t that be nice? But so often, God gives us enough light for the next step instead of showing us the whole road. That is where faith comes in. You may not know exactly what your calling will look like five years from now. You may not even know what it will look like six months from now. But you can ask: What is God asking me to be faithful with today? Get Into the Word If you are praying for clarity, wisdom, discernment, or direction, get into your Bible. Not because every question is going to have a verse that says exactly which job to take or which opportunity to choose. But because the more you know God’s Word, the more you learn His character, His truth, and the way He calls us to live. Scripture helps you recognize when something is aligned with God’s truth and when something is pulling you away from it. It helps you recognize fear. Pride. Comparison. Impatience. And sometimes even the pressure we put on ourselves to make everything happen RIGHT NOW. 📖 Jeremiah 29:11 “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.” Jeremiah 29:11 NLT God knows the plan even when you do not. And sometimes that is the lesson. Calling Does Not Always Look Dramatic Your calling may not arrive with a giant sign. It might start as a burden you cannot shake. A group of people you feel drawn to serve. A skill you keep developing. An opportunity that keeps coming back. A conversation. An idea. A door opening. Or even a door closing that forces you to look in another direction. Pay attention to what God keeps putting in front of you. But also take it back to Scripture and prayer. Not every opportunity is automatically an assignment. And not every closed door means you failed. Sometimes God redirects us because He can see what we cannot. Your Simple Clarity Practice If you are trying to understand your calling or your next step, try this: 1️⃣ Pray before you plan. Ask God for wisdom before asking everyone else for their opinion. 2️⃣ Read Scripture consistently. Even if it is one chapter, one Psalm, or one verse at a time. 3️⃣ Write down what keeps coming up. What are you praying about? What opportunities keep appearing? What themes keep showing up in Scripture? What do trusted, godly people in your life notice? 4️⃣ Take the next faithful step. You do not have to understand the entire plan before you obey the part God has already made clear. A Reminder for the Woman Waiting on Clarity Mama, you are not behind because you do not have everything figured out. You do not need to force a door open because you are afraid another opportunity will never come. And you do not have to have your entire purpose mapped out before God can use you. Stay close to Him. Keep opening your Bible. Keep praying. Keep asking for wisdom. And keep taking the next faithful step. Sometimes clarity comes before obedience. And sometimes clarity comes because you were obedient enough to start walking. 🤍 Scriptures for This Episode 📖 Jeremiah 29:11 📖 Proverbs 3:5-6 📖 James 1:5 📖 Psalm 119:105 ✨ JOIN THE WORKOUTS AND THE WORD COMMUNITY If you’re a busy Christian mom who wants biblical encouragement, realistic fitness, healthy habits, and practical ways to grow stronger in your faith and body, join my email list. 💌 Workoutsandtheword.grwebsite.com You’ll get: 📖 Biblical encouragement for everyday life 💪🏼 Simple workouts for busy moms 🌿 Realistic healthy habits 🙏🏼 Faith-filled encouragement ✨ Practical ways to stay consistent without chasing perfection About Workouts and the Word Workouts and the Word is a Christian faith and fitness podcast for busy moms who want to grow stronger spiritually and physically while building healthy habits that fit real life. We talk about finding your purpose, trusting God’s plan, Bible study for busy moms, Christian motherhood, strength training for women, faith-based wellness, body stewardship, healthy habits, consistency, and learning how to follow God one faithful step at a time. ⭐ If this episode encouraged you, follow Workouts and the Word, share it with another woman who is praying for clarity, and leave a rating or review to help more busy Christian moms find the show. You do not need to know the whole plan. You just need to stay close to the One who does. 🤍📖✨ Strong body. Strong faith. Real life. Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.