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“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com
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Getting healthy and fit in 2024 is easier than you think. Join me in this episode as I break down the 7 Habits of a Healthy Free Life and why these specific habits are vitally important for your well-being.The 7 Habits of a Healthy Free LifeYou’ll gain insight into the unique roles of the 7 key healthy habits of:worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habit’s ultimate goal to work towards. Let’s make 2024 your healthiest year EVER!ALSO!Tune in to lea...
If you think you’re too unfit, too overweight, or too old for a Healthy Free Life to be possible for you… today’s special guest has two words for you: think again!Listen in to this episode of Healthy Free Life as I bring you a glorious story of success by Milanda Reynolds, a Healthy Free Life student that lives all the way in Tasmania, Australia.12 years ago, Milanda was diagnosed with stage 4 thyroid cancer and had to have her thyroid removed. After struggling with her weight for years up un...
You may think there’s only one perfect diet for you--one that can solve your health problems…The Perfect DietThe truth is, if there was one magic diet out there, we would all be healthy and free.So, what you need to understand is there is no one diet that fits everyone.You are unique and so is your metabolism. The Perfect Diet for You [Metabolic Individuality]The perfect diet for you will use the law of metabolic individuality to create a diet that’s uniquely perfect for you and yo...
Overcoming your fear of failing is a big deal....Is fear holding you back from living a healthy free life?Does your fear of failure keep you stuck in an unhealthy lifestyle, unable to lose weight or change your habits? If so, you’re not alone. I know how it feels to be afraid of failing or making mistakes, but here’s the thing… fear doesn’t move you forward. At its core, the fear of failure is an intense feeling of anxiety or apprehension about not meeting our expectations or the ex...
There are four stages of Metabolic Damage. This may sound technical and boring to you, but whether you are a "couch potato" or a "dieter" you will benefit from knowing and recognizing the stages. Here’s the truth… it’s not the end of the road for you. Healing is just around the corner. We want you to take control of your health and heal the metabolic processes in your body! Metabolic DamageMany of us struggle with symptoms of metabolic dysfunction and even diseases related to o...
Mary Lee is a 65-year-old woman who has gone from discouraged to motivated! She is smashing her health goals with the Healthy Free Life Academy's Metabolic Reboot program. Finally, she believes her physical ability matches her spiritual life and she can go on a summer mission trip with the youth group!MaryLee's Story of DiseaseMarylee was struggling with health issues due to weight gain, and was unable to use traditional diets to reach her goals.She struggled with:hypertension,acid reflux,sle...
We are looking beyond the scale... and celebrating non-scale victories, or NSVs as we call them at Healthy Free Life. What Are Non-Scale VictoriesDo you want to lose weight without diets, deprivation, or defeat? If so, you’re in the right place because the Healthy Free Life Way is definitely for you. This weight loss journey doesn’t focus on the numbers on the scale.Instead, it helps you focus on...your body,mind,and non-scale victories. Additionally, you’ll learn how to recogn...
Do you struggle to manage overwhelm with in-the-moment emotions? Perfectionism or people-pleasing? Have you ever felt like you were “never enough”? Do you struggle with emotional eating?Meet Alicia MichelleIn this episode of Healthy Free Life, I welcome Alicia Michelle, an author, speaker, podcast host, certified NeuroCoach, and Founder of Vibrant Christian Living.Through her coaching, courses, and Bible studies, she’s equipping Christian women with practical brain-based and Bible-based tools...
Did you know that getting enough powerful protein is essential for your body to heal, renew itself, and function properly?Powerful Protein!Protein is an essential macronutrient we eat and use every single day. Join me in this episode of Healthy Free Life as Chris and I talk aboutwhat exactly protein is,why protein is important for the human body,and how to make sure you’re getting enough protein in your daily diet.Am I Getting Enough Powerful Protein?You’ll also learn reasons:why people don’t...
I have some really good news for you: perfection is not required!Do you struggle like so many of us with a perfectionist or an “all or nothing” mindset when it comes to dieting? Perfection Not RequiredThe 80/20 rule can help you achieve your health and wellness goals without being perfect. A perfectionist mindset keeps you stuck and unhealthy. I’m sure we’ve all been there at some point… setting unrealistic goals, following a strict diet, or pushing ourselves too hard, only to ...
What is a morning routine? Have you considered the impact your morning has on the rest of your day?There are major benefits of having a healthy morning routine.Healthy morning routines can:improve mental healthdecrease stressincrease productivityand boost your motivationIncredible, right?What is a Morning Routine?It’s a simple 5-10 minute morning routine that is done soon after waking up. In that 10-minute period, you complete a 1-2 minute, baby step habit for each of the 7 Habits of a H...
So many people think that it’s too late to change your habits and get healthy at 60 or 70 years old… but Deb is walking, thriving proof that it's never too late.Deb's StoryThis is a story of success by Deb Dicken, a Healthy Free Life student. Deb is 70 years young and lived most of her life on a diet. Her first attempt at dieting started at 17 years old and has since created a cycle of dieting, gaining and losing the same 50 pounds at least five times in her life.She doesn’t even remember a t...
One of the keys to successful, sustainable weight loss is understanding your metabolism, especially what happens to the metabolism when you diet. When it comes to metabolism, there are several "Laws" and many "Rules." Our goal is to teach these to you over the course of time so that you can become a metabolic expert.The Law of Metabolic CompensationIn this episode, we talk about the Law of Metabolic Compensation. Trust us; it sounds more complicated than it is.We break down the two components...
Getting healthy and fit in 2023 is easier than you think. Join me in this episode as I break down the 7 habits of a healthy free life and why these specific habits are vitally important for your well-being.The 7 Habits of a Healthy Free LifeYou’ll gain insight into the unique roles of the 7 key healthy habits of:worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habit’s ultimate goal to work towards. Let’s make 2023 your healthiest year EVER!Tune in to learn ab...
Beth's story of breaking free from food fixation, scale obsession, chronic pain, and excess weight will encourage and inspire you!For Beth Didreckson, food was fun, and it was emotional. But eventually, she formed a habit of overeating, which led to gaining excess weight and joint pain. This caused Beth to feel discouraged because she felt like she couldn't get her weight and eating habits under control.Beth's Story: How'd she do it?Listen in as Beth shares how she said ‘yes’ to the Healthy F...
Have you ever gotten on the diet rollercoaster and felt like you couldn’t get off?Have you ever tried a diet it didn’t work, and so you tried a different one that also doesn’t work?Or if a diet did "work," the results didn't last?Dieting and the MetabolismFor those of you who have been dieters for years or decades, it’s exhausting, right? Join us in this episode of Healthy Free Life as Chris and I talk about what’s happening to your body physically, mentally, and hormonally when you diet. We ...
Is your health a priority? If I were to look at your daily and weekly calendar and to do list, would I see healthy activities listed?Do you have things like workouts, menu planning, cooking dinner, rest-based activities, Sabbath, and other health focused actions scheduled throughout your day and week?Are you tracking your progress of daily habits like:Worshiping GodSleeping 8 hoursDrinking 64+ ounces of waterWalking 5,000 stepsResting a minimum of 15 min during your dayExercising 4x/weekEatin...
My top 7 tips for a HAPPY, healthy Thanksgiving will help you enjoy the holidays without feeling guilty or shameful about what you eat.If you are wondering how you can stay on track with your health goals throughout Thanksgiving, Christmas, and any other holiday, then this quick, 13-minute episode is for you. Be sure to listen (and relisten!) to it before Thanksgiving or any big holiday meal! 7 Tips for a Healthy, Happy Thanksgiving (or Any Holiday Meal!)Join me in this episode of Health...
For a long time, Karen was overweight, exhausted, and addicted to sugar. After discovering the Healthy Free Life way, she has shed the excess weight (while living with hypothyroidism) and is now full of energy to do the things she loves, like gardening and playing with her grandchildren. Karen is truly living in grace and living life to the fullest. Karen shares...her key tips for losing weight (and keeping it off) with hypothyroidism, quitting a sugar addiction, and improving gut h...
What is the metabolism?You know you have one.You know it is a key to weight loss.You might believe you have a slow one and wish it could be faster.But what really is it? Chris and I think it's time for us to start teaching you about this vital component of your health... your metabolism.Five years ago, Chris and I set out to learn more about the metabolism in an effort to help our students with stubborn weight loss. Those students who were doing "everything right" but still struggled wit...
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