KINGDOM FIT MOMS- Christian Weight Loss, Whole Food, Meal Planning, Biblical Mindset, Inner Healing
Do you wish you could finally stay consistent in your weight loss journey? Want to break the stronghold of food and stop using it as a coping mechanism? Has diet culture make you confused about how you can ACTUALLY lose weight? Do you lack confidence and find yourself hiding behind your kids in family pictures? If you’re listening, saying “yes, yes, and more YES!” then this is the podcast for you. I’ll teach you how to break out of diet culture and get to your goal weight so you can stop hiding and start thriving as the confident, energetic, and playful woman God created you to be. Hi, I’m Kelsey Wickenhauser, Physician Assistant turned Christian health coach. It’s my greatest passion to help women just like you live freely from the battle against the scale. After all, God has a greater purpose for you than wasting all those precious thoughts on your weight! I’ve spent over a decade helping women lose weight in a clinical setting and my patients rarely had lasting change. ’It wasn’t until I created a formula for losing weight that these women could experience transformational results. The secret? Bringing God into the equation so these women could learn to heal from the ’why’ behind their weight loss struggle.’ The best part? It’s not complicated or difficult to follow. In fact, it’s so simple that it probably seems too good to be true. And I can’t wait to share it with you! ’If you’re ready to lose weight for the last time without counting macros, feel amazing enough in your own skin to stand in the center of family pictures, and to understand why you struggle in the first place...this podcast is for you. Go pop in your earbuds and lace up those shoes. Let’s walk and talk! Next steps: Join our free Kingdom Fit Moms Facebook community: Facebook.com/group/fitforlifewithkelsey Work with me: Kelseywickenhauser.com/courses Email me: info@kelseywickenhauser.com
Listen on:
Episodes
Thursday Oct 12, 2023
Thursday Oct 12, 2023
Hi Fit Mom!
In today's episode, we explore the often-overlooked spiritual disciplines that can transform your weight loss journey into a faith-filled and liberating experience. Join us as we delve into silence and solitude, scripture, rest, worship, and fellowship, unveiling how these practices can lead to profound changes in your approach to health and well-being.
In This Episode:
Silence and Solitude
Scripture Study
The Importance of Rest
Worship in Everyday Life
The Power of Fellowship
"Sometimes, to find the truth about weight loss, we need to get quiet, remove distractions, and seek guidance from the Spirit."
In this episode, these were my key takeaways:
Embracing silence and solitude can lead to clarity and insight on your weight loss journey.
Scripture study offers profound wisdom and guidance for your health and well-being.
Rest is essential not just for physical recovery but for finding delight in life.
Worshiping your Creator through food, movement, and daily life can deepen your spiritual connection.
Building a supportive fellowship is crucial for staying committed to your health goals.
Resources:
Join Fit Moms Accelerator
Join the email list for your weekly devotional: CLICK HERE
Scripture Highlight: "Whatever is true, whatever is noble - think about THESE THINGS." - Philippians 4:8
Connect with Me:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: [CLICK HERE]
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Monday Oct 09, 2023
Monday Oct 09, 2023
Hi Fit Mom!
Today, I'm spilling all the juicy details behind how Kingdom Fit Moms was birthed, grew, and what's coming next.
This episode is sure to encourage you if you have something on your heart where you know God is calling you to grow, but aren't exactly sure the process to get there.
In This Episode -
Our mission in Kingdom Fit Moms and the heart behind what we do
How Christian moms are changing health legacies and breaking chains of obesity
How to find a tribe of Christian women to go on this journey of weight loss with you
"God has used the journey of growing a business to be my biggest journey of faith. It's a leap of faith but so worth it. Where is God calling you into something bigger and are you willing to trust the process?"
In this episode, these were my key takeaways -
We're a mission minded tribe who is saying no more to generational chains of obesity.
Sometimes God will start you on one path to set you up for a path you never imagined.
Adventures with the Holy Spirit are the best adventures!
Resources -
Fit Moms Accelerator
Get on my email list here: Click here to sign up
Scripture Highlight:
For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. -Jeremiah 29:11
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Thursday Oct 05, 2023
Thursday Oct 05, 2023
Is inner healing the secret to weight loss that I’ve been missing? In today’s episode, we break down what inner healing means, how it applies to our health journey and how you may be able to use these tools in your own journey. If you want to learn how to invite God into the process and really learn how to heal from why the struggle with weight exists, then this episode is for you.
In This Episode:
Inner Healing: What it is and how it applies to weight loss
Transformation: How to use the inner healing tools to transform and live in freedom
Reconciliation and Forgiveness: How our relationships, expectations, bitter roots and judgements play into the “bad fruit” in our lives
"Sometimes, it's when we think we're 'good' that God starts revealing areas in our lives that need healing."
In this episode, these were my key takeaways:
Inner healing is a powerful journey towards transformation.
Reconciliation and forgiveness play pivotal roles in this process.
Exploring the roots of our struggles can lead to lasting change.
Resources:
Fit Moms Accelerator
Freedom House Ministry
Growing Pains by John, Loren, and Paula Sanford
Scripture Highlight: "Confess your sins to each other and pray for each other so that you may be healed." - James 5:16
Connect with Me:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: kelsey@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Monday Oct 02, 2023
Monday Oct 02, 2023
Hi Fit Mom!
In today's episode, we dive into scripture to encourage and strengthen your dieting mindset. But let's clarify—our idea of a Christian diet plan isn't about restrictive fads or quick fixes. It's about embracing God's food and finding food freedom through faith. Join us as we explore these powerful verses and how they can transform your approach to health.
Scriptures to write down for your journey: -
1) John 10:10: "The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full." Discovering abundant health and breaking free from the enemy's plot.
2) 2 Timothy 1:7: "For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline." Embracing your inner strength and self-discipline.
3) 1 Corinthians 10:31: "So whether you eat or drink or whatever you do, do it all for the glory of God." Transforming eating into an act of worship.
4) 2 Peter 3:9: "The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance." Embracing the gift of repentance on your weight loss journey.
5) Galatians 6:9: "Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." Persisting in making small, significant choices.
6) Philippians 1:6: "Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus." Trusting God's transformative work in your health journey.
7) Psalms 86:11: "Teach me your way, LORD, that I may rely on your faithfulness; give me an undivided heart, that I may fear your name." Seeking God's guidance in every aspect of life, including food choices.
8) Psalm 42:1: "As the deer longs for streams of water, so I long for you, O God." Redirecting the longing for comfort toward God.
9) Esther 4:12: "For if you remain silent at this time, relief and deliverance for the Jews will arise from another place, but you and your father’s family will perish. And who knows but that you have come to your royal position for such a time as this?" Recognizing your unique purpose and calling in your health journey.
10) Ephesians 2:4-5: "But because of his great love for us, God, who is rich in mercy, made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved." Embracing God's love, worthiness, and hope in your health journey.
Listen to the entire episode to hear how to apply each scripture to your weight loss journey.
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Get on the email list for the October devotionals: https://kelseywickenhauser.myflodesk.com/signup
Join FIt Moms Accelerator
Join the Kingdom Fit Moms community: CLICK HERE
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Thursday Sep 28, 2023
Thursday Sep 28, 2023
Today I have a fun discussion with Patti, a member of the Fit Moms Accelerator community, about her incredible weight loss journey. Patti shares her transformation from confusion and constant dieting to finding food freedom through faith. Her story is a testament to the power of connecting weight loss and food with God.
In This Episode -
Patti's initial confusion about different diets and programs.
Her journey through various weight loss programs and why they didn't provide lasting results.
The pivotal moment that led Patti to seek a deeper connection between her faith and her relationship with food.
Patti's transition from counting macros to intuitive eating and plant-based choices.
Her newfound food freedom, including letting go of My Fitness Pal and food logs.
Achieving her weight loss goal of losing 15 pounds and feeling confident.
Gains in the gym and Crossfit without counting macros.
Breaking free from the orphan spirit and discovering her identity as a daughter of God.
Identifying the root causes of emotional eating and finding healing.
The power of affirmations in maintaining a positive mindset.
Focusing on God's plan rather than obsessing over weight.
Featured Guest:
Patti - Fit Moms Accelerator Member
A Bible Verse That Has Influenced Patti's Weight Loss Journey: "2 Corinthians 10:5 - We take all thoughts captive and make them obedient to Christ."
Key Takeaways:
Pay attention to your self-talk and thoughts.
Take the weight loss journey slowly and don't rush.
Seek help and support from those who are experienced or have succeeded on a similar journey.
Patti's Thoughts on Fit Moms Accelerator: "God is so faithful when we just show up. The group weekly calls in our community are valuable, as we expect God to move."
Join Fit Moms Accelerator
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Monday Sep 25, 2023
Monday Sep 25, 2023
In today’s episode, we’re talking to Physical Therapist Jena Bradley about postpartum core exercises and how to heal your diastasis recti. Jena is committed to helping moms eliminate confusion around how to fix the “mom pooch” and to feel empowered to very simply heal their core and regain strength.
In This Episode -
Postpartum Exercise: What should I be doing in those initial six weeks after I have baby?
Best Exercises for Healing Diastasis Recti and What to Avoid: How to start and how to progress to strategically strengthen and heal the gap in your abdomen
Core Program for Flat Stomach: No matter how long ago you had a baby, Jena gives recommendations for how to get a flat stomach
Abdominal Bracing: The best way to get started is through abdominal bracing. Find out how to do that in this week’s episode.
The Pyramid Method: This is Jena’s secret sauce to a tight core and postpartum abs.
“The keys to the pyramid method are that it takes any excess thinking out of it, it’s repetition, and it’s super easy.”
In this episode, these were my key takeaways -
You can release the initial expectations after baby when it comes to exercise. Then, once you are ready, there is a very simple way to heal your core, get tight abs and a flat stomach.
Even if you are a tired mom, you can find the time to implement Jena’s core program.
Ab exercises to avoid when you have diastasis recti are discussed in this episode.
Featured Guests -
Dr. Jena Bradley, Physical Therapist and founder of Livecorestrong.com
Most new moms struggle to stay fit and live a healthy lifestyle. Dr. Jena Bradley, a physical therapist and mom of 4, helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the chaos of motherhood so they feel confident and strong in their own skin. Dr. Jena Bradley’s expertise is shared through her blog and YouTube channel, Live Core Strong. And now she has a new podcast, The Fit Postpartum Mom, where she teaches quick workouts for busy new moms, with an emphasis on core strengthening first before all else. She’s most known for her superpower, scheduling and routines. She juggles life with her 4 littles, volunteers at her church in the women’s and children’s ministry and continues to work as a physical therapist while running an Airbnb on the side. She does all this while maintaining a healthy lifestyle and growing her own online business. If you want to stay motivated, Dr. Jena will surely help you reach your fitness goals faster all while being a busy mom.
Author of book Postpartum Ab Rehab
Resources -
Free On-Demand Video Training>>> Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day >>> https://livecorestrong.com/class/
Or to get access to some of my other free resources, workout challenges, you can go to www.livecorestrong.com/join
Get started today with Postpartum Abs Simplified: Click here
https://livecorestrong.com/simplified-kelsey/
Connect with Jena- Website: https://livecorestrong.com
Instagram: @livecorestrong
Youtube: @livecorestrong
Podcast: The Fit Postpartum Mom
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Join Fit Moms Academy, the #1 course for Kingdom-minded weight loss: https://kelseywickenhauser.com/christian-weight-loss-program
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Thursday Sep 21, 2023
Thursday Sep 21, 2023
Description: In this episode, we dive into what to do when you feel like you’ve failed at your weight loss journey… again. Join us as we explore how to change your mindset when you believe that you’ll perpetually struggle with weight, and want to give up the fight.
In This Episode -
Faith and Weight Loss: How to connect the two and feel encouraged to keep fighting for your health
How to invite the Holy Spirit into the weight loss journey for fresh revelation and advice
Journaling prompts for weight loss
In this episode, these were my key takeaways -
It’s not your fault the weight loss struggle exists, and there is hope to break free.
How to walk through a series of questions to figure out why you continue to yo-yo diet
Weight loss simplicity is done through focusing on health God’s way
Resources -
Kingdom Keys to Weight Loss, click here for your free training
Scripture Highlight: "Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid." - John 14:27
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Join Fit Moms Accelerator
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Monday Sep 18, 2023
Monday Sep 18, 2023
In this episode of Kingdom Fit Moms, we explore the concept of a Christian diet plan and what it means to nourish both the body and soul. We break down the words "Christian," "diet," and "plan" to create a new perspective on healthy eating that aligns with our faith and the desire to bring the Kingdom of Heaven to Earth.
In This Episode:
Defining a Christian Diet Plan: We deconstruct the term "Christian diet plan" to mean an intention or decision about what to eat that aligns with our desire to follow Christ and restore what is broken in our lives and health.
Why Diets Fail: We discuss how many diet plans fail because they don't align with the way God created us to eat. Instead of focusing on trendy diets, we should ask ourselves, "Am I eating the food designed for me, Lord?"
The Simplicity of Whole Foods: We emphasize the importance of eating real, whole foods and the wisdom in looking at the fruit in people's lives, particularly those in Blue Zones who live long, healthy lives.
The Heart of the Matter: We explore the deeper reasons behind weight loss goals and the role of faith in our health journey. We discuss the importance of breaking free from lies and embracing the truth of who we are as daughters of the Creator.
Tools for Establishing a Christian Diet Plan:
Create a list of scriptures that align with your health journey and speak life into areas where you struggle.
Identify specific areas of struggle, such as stress or anxiety, and find scriptures to address them.
Consider joining Fit Moms Academy to learn how to implement a Christian diet plan that aligns with your faith and health goals.
Takeaway:
A Christian diet plan exists, but it's not a typical fad diet. It's about returning to the way God designed us to eat, nourishing both our bodies and souls consistently and with intention for the glory of Christ.
Connect with Us:
www.kelseywickenhauser.com
Follow on Instagram: @kelseywickenhauser
Connect on Facebook: www.facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join Fit Moms Accelerator
Subscribe & Review: If you found this episode valuable, please subscribe and leave a review on Apple Podcasts or Spotify. Your feedback helps us reach more individuals on their path to health and wellness.
Thursday Sep 14, 2023
Thursday Sep 14, 2023
In this episode, we reveal the not-so-secret secret to sustainable weight loss: meal planning. We discuss why it's essential and how you can become a meal planning pro in less than an hour per week.
In This Episode -
Meal Planning Basics: Release expectations for fancy meals and get back to the basics for consistent real food meals.
Overcoming Meal Planning Challenges: Let’s address the excuses that keep us from meal planning like picky eaters, not enough time, unpredictable schedules or boredom with the same meals.
Tips for Successful Meal Planning: Sign up for the exact system to help you meal plan and shop in an hour per week!
Quote: "Meal planning is not just about what you eat; it's about making intentional choices for a healthier and more efficient lifestyle."
In this episode, these were my key takeaways -
Meal planning can lead to healthier eating habits and significant savings in time and money.
Challenges like lack of inspiration and unpredictability can be overcome with proper strategies.
Flexibility and adaptability are key to successful meal planning.
Resources -
Epicure Spices - Clean spices to add variety to your meals. Find out more at kelseywickenhauser.epicure.com
Meal Plan Like a Pro Free Guide - Learn how to meal plan and shop in less than an hour per week with our free guide.
Kelseywickenhauser.com - Visit our website for more resources and tools to support your weight loss journey.
Scripture Highlight: Proverbs 16:3 - "Commit to the Lord whatever you do, and he will establish your plans." In meal planning, seeking guidance and committing to your goals can lead to success.
Connect with Me - Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms community: CLICK HERE
Join Fit Moms Accelerator
Subscribe & Review: If you enjoyed this episode, please subscribe and leave me a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Monday Sep 11, 2023
Monday Sep 11, 2023
Description: In this episode, we explore the journey of a novice gardener and uncover profound life lessons that intertwine with faith, health, and healing. Join us as we delve into the world of gardening and its parallels to our spiritual and physical well-being.
In This Episode -
Gardening as a metaphor for personal growth.
Lessons learned from starting a garden from scratch.
The interplay between faith, health, and the journey of nurturing a garden.
The power of asking for help and seeking guidance.
The significance of daily habits and systems in gardening and life.
Quotes:
"Sometimes, the roots for those weeds are really deep. And they take careful tending."
"The things we repeat every day are so important and equal the big results."
Key Takeaways:
Getting started is messy but worth it: Embrace the journey, involve others, and recognize the value of the process.
Shiny objects don't guarantee success: Focus on fundamentals in both gardening and life.
Seek guidance and ask questions early: Avoid unnecessary setbacks by learning from those with experience.
Connect with Me:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Join the Kingdom Fit Moms Community:
facebook.com/groups/fitforlifewithkelsey
Join Fit Moms Accelerator
Subscribe & Review: If you enjoyed this episode, please subscribe and leave a review on Apple Podcasts or Spotify! Your feedback helps us reach busy moms just like you and continue to produce valuable content.