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
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.
Thursday Sep 07, 2023
Thursday Sep 07, 2023
Hi Fit Mom!
In this episode of Kingdom Fit Moms, we explore the importance of scheduling your meals, especially when you're on a journey to better health and weight management. We discuss how adopting a structured approach to eating can bring numerous benefits, from eliminating decision fatigue to avoiding emotional eating triggers.
In This Episode:
Why Schedule Your Meals: We delve into the significance of incorporating meal schedules into our daily lives, emphasizing the role of rhythms and consistency in fostering successful weight management.
Mastering Food Planning: Learn how scheduling your meals can help you gain control over what you eat, reduce decision fatigue, and prevent impulsive choices that hinder your weight loss goals.
The Pitfalls of Intermittent Fasting (IF): Discover why intermittent fasting might not be the best starting point for everyone, especially if you struggle with emotional or binge eating.
The Power of Diligence: We explore the wisdom behind being diligent with your food choices, how to create realistic meal plans, and why foundations of structure are essential for long-term success.
Scripture Highlight: "Proverbs 21:5 - The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty."
How to Put Your Food on a Schedule:
The simplest approach: 3 meals and 2 snacks.
Incorporate leftovers for lunch to reduce decision fatigue.
Choose high-quality, easy breakfast options.
Prioritize real foods and include quality protein and healthy fats to stay fuller for longer.
Set a predetermined time to eat, allowing you to eliminate in-the-moment decision-making.
Takeaway:
Consider trying meal scheduling for a week or even just three days. Experience the clarity and control it can bring to your eating habits. By reducing the need for constant decisions, you empower your long-term thinking brain to set you up for success in your health journey.
Connect with Us:
kelseywickenhauser.com
Follow on Instagram: @kelseywickenhauser
Connect on Facebook: www.facebook.com/kelseywickenhauser
Email: kelsey@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.
Tuesday Sep 05, 2023
Tuesday Sep 05, 2023
Hey Fit Moms!
In today's episode, Chantal tells her story of going from hopeless and giving up ever believing weight loss was possible, to repenting, releasing forgiveness, learning to love real food and weight lifting, and ultimately losing 30 pounds. Chantal shares how Christian weight loss brought her freedom in her health journey.
In This Episode -
Christian Weight Loss
Real food freedom
Consistency in health
Identity and repenting as part of the health journey
"There is hope for you, you can lose the weight, it will happen, you can totally do it!" -Chantal
In this episode, these were my key takeaways -
Even if you have tried every diet out there, it doesn’t matter unless you have learned how to invite God into the weight loss journey. Once you understand these truths, you can’t unlearn them, and it will lead you to the freedom that Chantal has experienced.
Sticking to real food is easy and works. Chantal lost 7.6 pounds in a month only focusing on this.
There is hope. You don’t have to stay stuck in the weight loss struggle.
Featured Guests -
Chantal from Fit Moms Accelerator
Resources -
Scripture Highlight: Psalm 23
The Lord is my Shepherd, I shall not want.
Connect with Me -
Website: kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: facebook.com/kelseywickenhauser
Email: kelsey@kelseywickenhauser.com
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.
Friday Aug 25, 2023
Friday Aug 25, 2023
Hi Fit Mom!
It’s the last episode in our ARISE series! Today we offer prayers and declarations to break free from the stronghold of weight and insecurity. Let’s learn to use the power of our words to speak truth over our lies and really believe the promises God has for us!
In This Episode:
Declarations for:
Guilt/shame associated with weight
Balance and priorities
Apathy toward health
Weariness and feeling alone
Combining the physical and spiritual journeys
Body shame
Overcoming fear of failure
Keywords: Affirmations, Declarations, Transformation, Weight Loss, Holistic Wellness, Empowerment, Prayer, Bible Verses for Weight Loss
Quotes: "Break free from chains and embrace your destiny." "Renew your story into a testimony of honor and joy." "Balance family responsibilities while prioritizing your health."
Key Takeaways:
Learn to speak life over your health journey to complete the process of losing weight for the last time.
Use scripture to empower your health journey.
Scripture Highlight: Isaiah 61:7 - "Instead of shame and dishonor, you will enjoy a double share of honor."
Connect with Me:
Visit www.kelseywickenhauser.com
Follow on Instagram: @kelseywickenhauser
Connect on Facebook: facebook.com/kelseywickenhauser
Email: kelsey@kelseywickenhauser.com
Join the ARISE intensive, starting August 29!
Join Fit Moms Accelerator here.
Subscribe & Review: If you enjoyed this episode, subscribe and leave a review on Apple Podcasts or Spotify. Your feedback helps us reach busy moms like you and continue to provide valuable content.
Thursday Aug 24, 2023
Thursday Aug 24, 2023
Hi Fit Mom!
Today, I invite you to join me in this episode as we break free from excuses and delve into the world of daily exercise. We'll explore the power of mindset, finding motivation, and crafting a sustainable routine that aligns with your values. Let's conquer obstacles, celebrate progress, and unlock the mind-body connection for a life of action and well-being.
In This Episode:
Overcoming Excuses
Finding Intrinsic Motivation
Crafting a Sustainable Routine
Mind-Body Connection
"Commit to the journey, and watch your excuses fade away."
Key Takeaways:
Mindset matters: Defeat excuses with a strong mental foundation.
Discover your 'why': Intrinsic motivation fuels lasting change.
Build consistency: Craft a sustainable exercise routine for life.
Embrace the journey: Celebrate progress and prioritize self-care.
Connect with Me:
Explore more at www.kelseywickenhauser.com
Inspiring visuals on Instagram: @kelseywickenhauser
Community engagement on Facebook: www.facebook.com/kelseywickenhauser
Reach out via email: kelsey@kelseywickenhauser.com
Join Fit Moms Accelerator.
Join the ARISE intensive starting August 29, 2023
Subscribe & Review: If this episode resonated with you, subscribe and review on Apple Podcasts or Spotify! Your feedback fuels transformation for busy moms like you. Let's grow together and empower our journey!
Wednesday Aug 23, 2023
Wednesday Aug 23, 2023
Hey Fit Mom!
Today, we’re exploring how to balance your weight loss goals, back to school shenanigans, and your walk with God. With the start of a new season (Moms’ New Year!), let’s review time management strategies that empower you to prioritize health, academic success, and spiritual growth. Tune in to discover how aligning your goals, setting boundaries, and incorporating faith-based practices can help you create a harmonious and effective routine.
In This Episode:
Clear Goal Setting:
Prioritize Self-Care
Efficient Meal Planning
Devotional Integration
Structured Scheduling and Time Blocking
Effective Multitasking
Boundaries
Delegation and Support
Hydration and Nutrient-Rich Foods
Exercise
Flexibility and Grace
Holistic Approach
In this episode, these were my key takeaways:
It all starts with a clear goal of where we’re going. We can then set priorities for our time based on that goal.
Prioritizing self-care in alignment with Christian values empowers a holistic approach to well-being.
Strategic scheduling, time blocks, and activity synergy can significantly enhance productivity and prevent burnout.
Connect with Me:
Website: www.kelseywickenhauser.com
Instagram: @kelseywickenhauser
Facebook: www.facebook.com/kelseywickenhauser
Email: kelsey@kelseywickenhauser.com
Join Fit Moms Accelerator!
Lastly, make sure to sign up for next week’s ARISE intensive!