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/join Email me: info@kelseywickenhauser.com
Listen on:
Episodes
Thursday Nov 16, 2023
Thursday Nov 16, 2023
In this episode, Kelsey delves into the holiday season with a unique perspective—seeing it as an opportunity for connection, reconciliation, and impact. Drawing inspiration from Matthew 9:37-38, Kelsey encourages listeners to shift their mindset, emphasizing the significance of health in making holidays memorable and impactful.
In This Episode -
Harvesting Connections: Discussion on viewing holidays as a time for connection to God and loved ones
Overcoming Family Dynamics: Case study of a client navigating unhealthy family choices and how to prepare for such situations]
Planting Seeds for Better Health: Encouragement to use the holiday season as an opportunity to introduce real food and showcase the benefits of a healthier lifestyle
"The harvest is plentiful, but the laborers are few; therefore, pray earnestly to the Lord of the harvest to send out laborers into his harvest." - Matthew 9:37-38
Key Takeaways -
Your health is worth fighting for, even in the holiday season when family members don’t agree with your choices. You never know how your choices will plant seeds to point them in the right direction, too.
Connect with Kelsey Wickenhauser
Website: www.kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser
Resources -
Big Giveaway Announcement: Make sure to follow Kelsey on Facebook or Instagram for all the details for our big giveaway! Details announced November 17, and you could win FREE access to Fit Moms Accelerator!
Scripture Highlight:
Bible Verse or Passage: Matthew 9:37-38
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 Nov 13, 2023
Monday Nov 13, 2023
In today’s episode, we go over how to let go of the fear of man and really own your health journey over the holiday season. We address how to no longer blame others’ expectations of what you should or should not be eating dictate your choices, and really get excited to see the scale drop over the next several weeks and into the new year.
Fear of Man's Impact on Health Journey: [Discussion on how external pressures can affect one's commitment to a healthy lifestyle]
The Power of Setting Boundaries: [Exploration of creating boundaries that prioritize personal well-being]
Shifting Mindset and Ownership: [Encouragement to shift from being a people pleaser to owning one's health journey]
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 Nov 09, 2023
Thursday Nov 09, 2023
The holiday season can be challenging for those looking to lose weight, but it's entirely possible with the right approach. In this episode, Kelsey shares five practical tips to help you stay on track and achieve your weight loss goals during the holiday season. She discusses the importance of maintaining a healthy mindset, creating boundaries, sharing your intentions with your family, planning your breaks, and adopting a "this or that" mentality to make wise food choices. Plus, Kelsey offers a bonus tip: don't try to do it alone and invites listeners to join the Fit Moms Academy or Fit Moms Accelerator for additional support and guidance.
In This Episode:
Addressing the challenge of losing weight during the food-filled, often cold holiday season.
The importance of having your end goal in mind and prioritizing your health during the holidays.
Creating a mindset shift to view healthy living as a lifestyle rather than a temporary effort.
Speaking your intentions out loud to make them more real and believable.
The significance of setting boundaries to prioritize your health and well-being.
Making deliberate choices about holiday events and gatherings to reduce stress and create a sense of peace.
The value of involving your family in your weight loss journey and asking for their support.
Planning your holiday breaks with structure to ensure you can fit in workouts and healthy meals.
Embracing a "this or that" mentality to make informed food choices during holiday events.
The importance of preparing yourself to say no to things that don't align with your health goals.
A bonus tip: don't attempt to do it alone; consider seeking support and guidance.
Learn more about our communities: Fit Moms Academy and Fit Moms Accelerator for extra help during the holiday season.
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 Kelsey reach busy moms and continue to produce valuable content.
Monday Nov 06, 2023
Monday Nov 06, 2023
Holiday traditions are deeply rooted in our lives and contribute to the specialness of the season.
In this episode, Kelsey discusses how holiday traditions can sometimes make it challenging to stick to your health goals, especially when it comes to food.
Kelsey shares some of her favorite holiday traditions and emphasizes the importance of balancing traditions with health objectives. She provides several practical ideas to help you focus on more than just food during the holidays, ensuring you can enjoy the season without feeling miserable and gaining unwanted weight.
In This Episode:
How holiday traditions are a cherished part of the season.
The challenge of adhering to health goals when holiday traditions revolve around food.
The importance of not eliminating all fun from the holidays.
Kelsey's personal holiday traditions, including Thanksgiving and Christmas rituals.
The excitement of holiday activities like seeing Christmas lights and surprising your kids with hot cocoa.
Balancing the desire to enjoy holiday traditions with the goal of losing weight.
Practical tips for shifting the focus away from food-centric traditions.
Suggesting a family turkey trot or jingle bell run as an alternative to overindulging.
Reconsidering the gifts you give during the holidays to promote health and wellness.
Making serving others part of your tradition and focusing on quality time with loved ones.
The idea of simplifying the holidays to reduce stress and embrace quality moments.
Encouragement to go on a post-meal walk together as a family.
Preparing meals in advance to free up time for enjoying the holiday with loved ones.
Join the Real Food Reset that starts November 9! CLICK HERE to save your spot!
Connect with Me:
Join the Kingdom Fit Moms Community:CLICK HERE
Resources:
Check out the Fit Moms Communities for extra help and support during the holiday season:
Fit Moms Accelerator
Subscribe & Review: If you enjoyed this episode, please subscribe and leave a review on Apple Podcasts or Spotify! Your feedback helps me reach busy moms just like you and continue to produce valuable content.
Sunday Nov 05, 2023
Sunday Nov 05, 2023
Today, we're talking about how to see real food! What is it, what food is included, and where to begin. I'm sharing resources to help you increase your knowledge of whole foods to reduce decision fatigue.
In This Episode:
Exploring the idea of food as medicine and its potential to prevent and reverse diseases.
Understanding the foundations of a biblical diet food list.
Embracing real food, which is whole, fresh, unprocessed, and naturally grown.
Examples of real food categories, including vegetables, fruits, nuts, seeds, whole grains, and quality meat.
Dispelling misconceptions about carbohydrates and highlighting the importance of consuming the right carbs.
The significance of incorporating 10-13 servings of fruits and vegetables into your daily diet for optimal health.
The powerful anti-inflammatory, vitamin, and mineral properties found in fruits and vegetables.
Encouragement to "eat a rainbow" of natural foods and ask the question, "Did God make it?" when making food choices.
Join the Real Food Reset that starts November 9!
Click here to sign up! (Space is limited)
Resources:
The Daniel Plan
Connect with Me:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: info@kelseywickenhauser.com
Subscribe & Review: If you enjoyed this episode, please subscribe and leave a review on Apple Podcasts or Spotify! Your feedback helps Kelsey reach busy moms and continue to produce valuable content.
Friday Nov 03, 2023
Friday Nov 03, 2023
Are you a busy mom trying to juggle family, work, and daily life while pursuing a healthy lifestyle with real food? Today we’ll address the common misconceptions and challenges faced by busy moms when it comes to incorporating real food into their lives. We talk through the importance of a mindset shift, prioritizing your health, and letting go of perfectionism.
Let’s talk about practical strategies to make real food a part of your everyday routine, even when time is limited.
Join the two week Real Food Reset lose 10 pounds before the holidays hit and have momentum to finish the year as your healthiest year ever! SIGN UP TODAY
In This Episode:
The challenge of balancing a healthy lifestyle with a busy mom's daily responsibilities.
The misconception that real food requires elaborate meals and extra time.
The crucial role of a proper mindset and prioritizing your health when transitioning to a real food lifestyle.
Letting go of perfectionism and embracing the reality that you can't do it all.
The importance of planning and rewiring your thoughts to prioritize real food.
Breaking free from sugar addictions and rewiring your taste buds to enjoy real food.
The significance of practice, starting with one meal or snacks, and not feeling shame about the journey.
Simplifying your approach by creating a list of go-to family meals to reduce decision fatigue.
Finding like-minded mom friends or joining a community that supports a real food lifestyle.
Affirming your changes and reinforcing your commitment to a real food lifestyle.
The empowering effect of learning the truth about real food and how it transforms your habits.
An invitation to join the Real Food Reset program to receive guidance, coaching, and a step-by-step blueprint for a real food lifestyle.
"I’m not saying you can’t have your favorite pie. I’m just saying I want you to get to the point where you can choose the pie without the pie choosing you and you mostly crave food that God made to fuel your body really well."
Resources:
Real Food Reset: 2 week coaching experience to reset your body with real food and lose 10 pounds before the holidays hit. Sign up here
Scripture Highlight: "And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." - Colossians 3:17
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 Nov 02, 2023
Thursday Nov 02, 2023
Are you trying to outrun a bad diet with intense exercise? Kelsey explains the pitfalls of this approach and offers an alternative that promotes true freedom and weight loss success. Discover why focusing on real food is the key to lasting results. Kelsey shares personal experiences, strategies for developing a healthier mindset, and the importance of renewing your relationship with food. Learn how to break free from the guilt of missed workouts and the endless cycle of calorie counting by making real food your foundation for health and well-being.
In This Episode:
The temptation to resort to exercise as a quick fix for weight loss.
The calorie-burning reality of workouts and the challenges of maintaining a calorie deficit.
The impact of consuming a small treat on the calories burned during exercise.
The need for a mindset shift from calorie counting to embracing real food.
How eating real food can naturally lead to lower calorie consumption.
The lasting benefits of choosing real food and intuitive eating.
Breaking free from the obsession with exercise and achieving a healthier, balanced lifestyle.
The connection between obedience in nourishing your body and transformation in other areas of life.
"Eat real food. Exercise because you feel amazing when you do it. Walk with the Spirit. Experience freedom."
Save your spot in the Real Food Reset! Only 100 spots for coaching, community, and 10 pounds down before the holidays hit. Sign up HERE
Connect with Kelsey:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Join the Kingdom Fit Moms community:CLICK HERE
Subscribe & Review: If you're tired of trying to compensate for your diet with excessive exercise, subscribe and leave a review on Apple Podcasts or Spotify. Share this episode with others who need a fresh perspective on achieving real freedom and sustainable weight loss.
Wednesday Nov 01, 2023
Wednesday Nov 01, 2023
With countless diet plans to choose from, including Mediterranean, DASH, Paleo, Keto, Vegan, Low calorie, High protein, and more, it's easy to feel overwhelmed. Kelsey breaks down popular dieting options and explores the effectiveness of counting calories and macros. She offers valuable insights on why real food should be the foundation of your nutritional approach. Listen in to understand the benefits of various dieting methods and how they compare to the simplicity and freedom of embracing real food. Get ready to transform your relationship with food and learn to enjoy God's original design for nourishment.
In This Episode:
A review of popular diet plans and their success rates.
The benefits of counting calories and how it relates to daily calorie expenditure.
The advantages of counting macros and how it can address nutritional needs.
The most freeing and sustainable approach to weight loss: embracing real food.
The importance of understanding what real food is and falling in love with its healing properties.
Building consistency with real food and eliminating emotional eating.
Transitioning to macros or calorie counting only after mastering the real food approach.
How real food is the foundation of real freedom in your relationship with food.
"Real food is real freedom, and it's so simple."
Sign up to save your spot in Real Food, Real Freedom Reset!
Only 100 spots available for a two week reset with coaching from Kelsey to quickly lose 10 pounds before the holidays and create your healthiest holiday season ever.
Sign up HERE
Connect with Kelsey:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Join the Kingdom Fit Moms community: CLICK HERE
Subscribe & Review: If you're looking for a straightforward, effective approach to weight loss, subscribe and leave a review on Apple Podcasts or Spotify. Share this episode with others who want to transform their relationship with food and enjoy real freedom in their health journey.
Tuesday Oct 31, 2023
Tuesday Oct 31, 2023
Today, we’re diving into one of the most common challenges moms face: snacking.
Discover the practical side of maintaining a real food lifestyle with my top 10 favorite real food snacks.
And make sure to listen until the end to hear my favorite Whole 30 approved ice cream recipe! It's a treat you can enjoy guilt-free! Be prepared to revamp your snacking habits with these nutritious and satisfying options.
In This Episode:
The struggle with staying on track with real food when it comes to snacking.
The spiritual, emotional, mental, and practical aspects of weight loss.
Kelsey's top 10 favorite real food snacks for maintaining a healthy lifestyle.
Save your spot in the next Real Food Reset!
We start November 9. Sign up here to join us.
Resources & links:
Chomps meat sticks
Epicure Everything Bagel Seasoning
Epicure Guacamole Seasoning
Epicure Protein Powder
Top Fox organic pumpkin seeds
"If you fail to plan, you plan to fail."
Connect with Kelsey:
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Join the Real Food Reset: CLICK HERE
Subscribe & Review: Get ready to transform your snacking habits with these real food snacks. Subscribe to the podcast and leave a review on Apple Podcasts or Spotify to share your feedback and inspire others to make healthier snack choices.
Monday Oct 30, 2023
Monday Oct 30, 2023
Fit Moms, who's up for dropping 10 pounds BEFORE the holidays hit?
If that sounds good to you, then tune in to find out how you can join us in the next Real Food Reset.
I’m on a mission to restore the glory of God in real food and changing the normalized culture of unhealthy eating. Today, we emphasize the need to renew our minds around food and shift the narrative in our families to align with God's intended design for nourishing our bodies.
We’ll explore the tie between our relationship with food and our spiritual journey, highlighting the importance of learning God's ways and falling in love with His perfect design.
And if this is the type of transformation you want to live in freedom from diet culture, I invite you to join the two week Real Food, Real Freedom RESET, which offers a holistic approach to realigning with God's plan for nutrition before the holiday season.
In This Episode -
The Cultural Norm of Unhealthy Eating
Restoring the Glory of God in Real Food
The Link Between Food and Spirituality
Introducing the two week Real Food Reset (YAY!)
“Lord, show me your ways, and how I can learn to rewire my brain and also my taste buds to align with my original design.”
Sign up for the two week Real Food Reset and prepare for the holiday season physically by dropping 10+ pounds, and also mentally and spiritually to keep the momentum through the new year.
CLICK HERE to save your spot (space is limited to 100 participants).
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're ready to embrace real food and real freedom in your life, subscribe and leave a review on Apple Podcasts or Spotify. Your feedback helps spread the message of a healthier, more vibrant life.