Podcast

Health and the Holidays

SHOW NOTES: Episode 24

Are you worried about attending holiday events because you feel like you aren’t in control of your food choices? Do you want to enjoy the foods that you feel like you have restricted but you feel like you can’t because you are on a weight loss journey?

Well, friend, I have a special episode just for you!

I love this season but sometimes as much joy as this time of year can bring, if you’re on a weight loss journey, this time of year can also bring up other emotions. The feeling of missing out on your favorite foods, feeling restricted, all of the negative thoughts about food start to creep in. I know this because I also used to be in an “all or nothing” mindset. I severely restricted calories during the week and when we had get together on the weekends I would binge my favorite foods because I was hungry and had lost control. I’ve also been in situations where I allowed myself to indulge and eat these treats for month which set me up for failure later.

I want you to know you are not alone if you are feeling this way. There is a way to enjoy all of the foods you like without guilt. Let’s work on shifting your mindset and giving yourself some grace and what better time to practice giving ourselves grace than Thanksgiving?!

These tips I’m sharing with you will help you this Thanksgiving season and for the holidays to come:

1. Do not skip your favorite holidays dishes.

Be aware and be intentional! If it’s something you like, go ahead and eat it.

2. Focus on portion sizes.

Fill up half of your plate with veggies and fruits, a quarter of your plate with Turkey or some sort of protein, and then the rest of the plate for the fun foods – the stuffing/dressing/casseroles. 

When you go for dessert, pick your favorite and focus on the portion size and enjoy every single bite.

3. Slow down during your meals.

This applies any time of the year. Eating slow gives our stomachs enough time to send a hormone signal to our brain that we’re full, which can help us from over eating.

4. Take a walk.

Walking after a meal allows you to get some movement in and gives you time to destress and helps with digestion!

YOU are in control of your food and your life. It does NOT control you. Spend time with your family and enjoy these conversations and memories that are being made.

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • My 4 tips for enjoying this holiday season

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Check out last week’s episode here!
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

What Does God Say About Healthy Relationships?

SHOW NOTES: Episode 23

What does God say about healthy relationships?

I have a special guest on today’s episode, my husband, Jordan. Jordan and I have been married for six years now and we have a three year old son.

Having a healthy relationship requires commitment. We talk a lot about how important it is to keep God at the center of it all first and foremost. We share a lot about the behind the scenes of our relationship and how we got together including goals, challenges we have faced, parenting, and advice for couples. Above all else, in order to have a healthy relationship we remind you that finding the right one and keeping God in your relationship should be the most important part. If God is not in your relationship, it is not the right relationship. Continue to pursue God in all that you do, including in your relationships.

This was a fun Q&A with my husband and we hope you enjoy it!

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Healthy relationships
  • Keeping God center in your relationship 
  • Advice for couples to have a healthy relationship

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Check out last week’s episode here!
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Clean Eating · Health · Healthy Desserts · Lifestyle · Nutrition · Plant Based · Weight Loss

Mini Pumpkin Pies

The holiday season is upon us! Halloween is over, and before you know it, Thanksgiving will be here and the Christmas season will begin. Holidays can be very “food focused,” but I want you to know you DO NOT have to feel left out when it comes to the more traditional desserts if you are focused on living a more healthy lifestyle or trying to achieve a certain goal. This mini pumpkin pie recipe is going to help you take back your love for pumpkin pie.

It’s is a crowd pleaser without any gluten or dairy, and it can be modified if you’re trying to avoid any refined sugars!

Mini Pumpkin Pies

Ingredients

2 GF pie crusts (store bought or homemade)
3 eggs
1, 15 oz. can pumpkin
1c brown sugar, or 1c coconut sugar
2 tsp pumpkin spice
2 tsp vanilla extract
Pinch sea salt
1c full fat coconut milk
Whipped topping for garnishing
Cinnamon for garnishing

Directions

Preheat your oven to 350. Roll out the pie crusts on a floured surface, then use a 3.5-inch cookie cutter, or other similarly-sized lid or cup, to cut out circles in the pie dough. After you’ve cut out the circles, take the scraps of pie dough and form them into a ball, then roll out the dough again and cut out more circles until you have a total of 15. Place pie crusts in a muffin tin, and begin making the pumpkin filling. Crack and whisk eggs in a large bowl. Add pumpkin, brown sugar (or coconut sugar), pumpkin pie spice, vanilla extract, and sea salt. Stir until blended well. Stir the coconut milk into the pumpkin filling mixture. Fill pie crusts with ¼ c pumpkin pie filling. Bake for 25 minutes, or until the center of the pies are done. Let cool for 1 hour, then refrigerate. Serve chilled, garnish with the whipped topping and cinnamon. Enjoy!

*This recipe is courtesy of Fed and Fit

Podcast

False Comfort VS. True Joy

SHOW NOTES: Episode 22

Where do you turn when you need to find true joy?

Today I wanted to share with you an article that I had the privilege of writing for the Coaches Wives Ministry about false comfort vs. true joy. 

I talk about being a creature of habit and turning to things to help us find comfort. I share with you how we aren’t meant to do this alone. God is such an important part of our journey when it comes to maintaining a healthy weight. We often still turn to food for comfort rather than Him. That only leaves us satisfied for a moment. Long term satisfaction and true joy are only found in Jesus. Let’s turn to Him. If we commit to turning to God, the bread of life, rather than food, we will find true peace and true joy

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • False Comfort vs. True Joy
  • Where true joy can be found – in Jesus

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Do you want to learn more about the Coaches Wives’ Ministry? Check them out on Facebook or Instagram!
  • Check out last week’s episode here.
  • Connect with me on Instagram: @rachelmeigsking
  • Let’s chat more about Amanda and I’s upcoming 6 month group coaching program “Feel Wonderful in Your Skin.” Book a call to chat more about it!
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

“I hate cooking”

SHOW NOTES: Episode 21

Do you hate cooking?

Does the thought of cooking make you feel like you won’t ever be able to lose weight or eat healthy? 

Well friend, Amanda Kaldor and I are chatting more about this today. First and foremost, let me say: You don’t have to like cooking. Sometimes we have to do hard things in order to get the results we want. It’s so important to take care of our bodies and cooking healthy meals is part of that.

This doesn’t have to be hard though! Amanda and I chat about how you can buy pre-cooked chicken, pre-washed and cut veggies, frozen veggies. You can find so many recipes on Pinterest that are one pan or sheet pan meals. Eating healthy and cooking healthy doesn’t mean we have to spend hours in the kitchen. Don’t make this harder on yourself. Be intentional with your time and find an easy and simple solution that will set you up for success.


If you find yourself struggling with this, take a listen to this episode to hear tips!

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Things to do to set yourself up for success if you hate cooking
  • Making cooking easier on yourself
  • Doing the hard things to take care of our bodies

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Check out Amanda’s Youtube channel here!
  • Check out last week’s episode here.
  • Connect with me on Instagram: @rachelmeigsking
  • Let’s chat more about Amanda and I’s upcoming 6 month group coaching program “Feel Wonderful in Your Skin.” Book a call to chat more about it!
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Ditching the Toxic Work Environment with Mollie Lo

SHOW NOTES: Episode 20

Are you in a toxic work environment but not quite sure what to do?

Is it completely draining you physically and mentally but you don’t see a way for things to improve?

If you are feeling this way, you are going to gain so much value from today’s episode. Today I am joined by Mollie Lo. Mollie is the founder and career coach of LoTUS mentoring. As a career coach, Mollie helps millennial women identify, secure, and excel in a career they desire. 

It’s so important to protect your mental and physical health and not fall into a place where you feel like you have to stay in a toxic work environment. Mollie explains that the top two things that you can do when in this environment is to acknowledge how you’re feeling and then work to establish boundaries. We chat about how to put those boundaries in to place and truly stick to them. Mollie shares more about how she protects her health and sets boundaries around work for herself, and she even shares advice for someone who is trying to get out of a toxic work environment.

This episode was such a good one and I know it is going to help so many of you. Whether you are in Corporate America or an entrepreneur working from home, there are so many great takeaways from this episode. I can’t wait for you to take a listen.

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Mollie’s top tips for someone who is in a toxic work environment
  • How to put boundaries in place and stick to them
  • Advice for someone trying to get out of a toxic work environment 

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Mollie on Linkedin HERE.
  • Check out last week’s episode HERE.
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Why Meal Plans Don’t Work

SHOW NOTES: Episode 19

I hear it all of the time, “Can you just write me a meal plan?”

It makes sense but I’m going to explain to you on this episode why meal plans actually don’t work and why I don’t write meal plans for you when we start working together. 

1. Changing your habits can take time. 

Remember your eating habits have been formed over several years so changing those habits will take some time. Meals don’t work because there are way too many habit changes happening all at once. As I tell my clients, baby step your way to greatness. Don’t set yourself up for failure by completely changing everything in one day. Make small changes as you go. 

2. Meal plans don’t allow for special circumstances or substitutions.

Meal plans teach you to eat one way and to follow that way perfectly. Imagine you had a vacation planned or a work trip planned…it would actually cause you stress to not be able to eat exactly as you had planned on that trip which could cause you to feeling like you failed. 

Meal plans also don’t teach you that there are hundreds of substitutions for certain foods. What if you get tired of eating the same thing every day? What if that food isn’t in season or isn’t available but it’s on your meal plan? You may feel like giving up. Working with a coach who teaches you nutrition will help you to actually enjoy eating and you won’t feel like you are held captive by a piece of paper that tells you exactly what to do. If you follow that piece of paper, you will never learn to make choices about the food you are eating and actually listen to what you body is telling you.

3. Meal plans are NOT budget friendly.

If your meal plan called for a salad one night but not the rest of the week, your produce will go bad before you can eat it again. That is money wasted. I teach my clients how to use the same ingredients in different ways so there is little to no waste.

Don’t fall into a vicious cycle of meal planning. You know what I’m talking about. You go off of your plan one night and then end up ordering pizza and say you’ll start again another day. You feel frustrated and want to give up.

So what can you do instead?

When you hire me as your coach, I work with you to create a plan that works best for you. It’s customizable and it can be changed as we go. You will have the knowledge you need to make food decisions on your own after working with me. You no longer have to have someone tell you what you can and can’t eat. You know what works for you and your body and how to feed yourself.

If this sounds like what you are looking for, go to www.rachelking.org/coaching and watch my program video and fill out the application to work with me. We’ll then have a conversation to see if we are a good fit and I’ll explain to you how I can help.

Remember above all else, reach out to God first and foremost and He will give you the tools and armor that you need to overcome anything and come out successful on the other side – even with food and weight loss!

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram (@rachelmeigsking). Chat with you there!

IN THIS EPISODE, WE COVER:

  • 3 reasons meal plans don’t work
  • What works instead
  • How we can work together to help you feel confident in the food decisions you are making

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Check out last week’s episode here.
  • Connect with me on Instagram: @rachelmeigsking
  • Register for the “Feel Amazing Inside and Out” 5-day challenge HERE.
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Protecting our Self-Esteem and Stress Level with Bryce Batts

SHOW NOTES: Episode 18

On today’s episode, I have Bryce Batts here talking more about self-esteem and stress. Bryce is a certified career coach with 13 years as a recruiter in the AEC industry and she is here sharing so much valuable information with us.

Bryce shares her background of playing sports and how that can sometimes be damaging to your self-esteem. She shares how weigh-ins for sports can truly be something you carry with you later. We talk about how the scale is just one tool that we use and how it does not define your worth. Bryce shares how she is changing the narrative with her two children and helping them to understand that weight is not everything. 

We also chat about reducing stress levels and how moving our bodies helps reduce those stress levels. Some other things that help with stress are: setting the tone for day with a good morning routine, getting outside, finding what works for you to be intentional with moving your body, or listening to music or a podcast.

It’s so important to make sure that you are carving out time for yourself each and every day. Find what works for you and take that time to help your stress levels every day!

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review. I’d also love to connect with you on Instagram: @rachelmeigsking. Chat with you there!

IN THIS EPISODE, WE COVER:

  • How sports can sometimes be damaging to your self-esteem
  • Reducing stress levels
  • Moving your body can help reduce stress levels
  • Other ways we can help reduce that stress
  • Carving out time for yourself every day

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Bryce on Instagram, LinkedIn, or her website.
  • Connect with me on Instagram: @rachelmeigsking
  • Register for the “Feel Amazing Inside and Out” 5-day challenge HERE.
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Becoming Confident in the Kitchen with Kristy Baranovskis

SHOW NOTES: Episode 17

What if meal planning and meal prepping were not as difficult as you think?

What if you could break it down into easy steps that will work for you and your lifestyle?

Can you really be confident in the kitchen? (Yes, you can!)

That is exactly what my guest today, Kristy Baranovskis, helps with. Kristy is a kitchen confidence coach and she helps women in feel confident in the kitchen with simple systems, routines, and breaks down the overwhelming daunting tasks of meal panning and prepping so that it fits with your lifestyle.


Kristy is sharing with us her top tips for creating a simple, easy routine in the kitchen, common misconceptions that she sees around meal prep, how it doesn’t have to be expensive to eat healthy (you just have to plan ahead) and she even shares her 5 easy steps for meal planning that help it to not be hard or expensive. We chat about setting yourself up for success and breaking old patterns of eating through the choices we make. This was a great conversation and I can’t wait for you to hear more.

Above all else, be sure to set your intentions every day. Be intentional with your food and what you put in your body and how you fuel your body! 

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review. I’d also love to connect with you on Instagram: @rachelmeigsking. Chat with you there!

IN THIS EPISODE, WE COVER:

  • Kristy’s top tips for creating a simple, easy routine to help you be confident in the kitchen
  • Common misconceptions that she sees around meal prep
  • How it doesn’t have to be expensive to eat health (you just have to plan ahead)
  • Kristy’s 5 easy steps for meal planning
  • Setting yourself up for success and breaking old patterns of eating through the choices we make

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Kristy on Instagram or her website.
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Exercise · Fat Loss · Fitness · Goals · Health · Hormones · Lose Weight · Metabolism · Muscle Gain · Weight Loss · Workout

Morning vs Evening Workouts

Morning vs evening workouts. This topic is one that has been debated for ages, and yet we still don’t have a definitive answer. Some people love morning workouts. For those people, working out is part of their morning routine. I am one of those people. For me, it’s coffee and Jesus time (reading my Bible and prayer time), and then a workout. Other people cannot possibly fathom waking up any earlier than necessary – especially to workout. These people love using their end of day workouts to destress and decompress from the day’s events. 

So does it really even make a difference at what time of day you choose to workout? Yes and no. Clear as mud, right? 

Ultimately, the answer to this question is this…the best time to exercise is whenever the best time is for YOU to do it consistently. Do you love getting your workout in before the day gets started so you have your evenings free? Great! Stick with morning workouts. Are evenings the only time you have to squeeze in a workout or it just doesn’t happen? Perfect! Workout in the evening. When you sit down and look at the facts, people who make fitness a priority and workout consistently see more weight loss and better results over time. Studies have shown that your body adapts to your routine, meaning that if you condition your body to workout in the mornings, you will get better results during morning workouts, and vice versa. 

Now, with that being said, let’s discuss the benefits and disadvantages of both morning and evening workouts:

Let’s start with morning workouts:

  1. When you exercise on an empty stomach, or in a “fasted state,” you actually burn more fat then when you exercise after eating, or in a “fed state.” The reason for this is that your body has to use existing fat stores to fuel your workout, not the food you just consumed.
  2. Working out in the morning may help to improve your sleep cycle. I am not naturally a morning person. I used to be the person that slept until the absolute last minute and scrambled in the mornings to get out the door. But after several years of incorporating a morning routine (AND having a child that is an early riser), my body has shifted into a different pattern. Morning exercise can help shift your circadian rhythm so that you are more naturally tired in the evenings to fall asleep earlier and you are able to wake up earlier with more energy. Morning exercise also promotes deeper sleep. Sleep is SO important for overall health. Sleep also aids in muscle growth, so if you are getting deeper sleep, you may also see more strength gains as well. 
  3. Working out in the morning can help you establish a solid fitness regimen. It’s a fact that people who workout in the morning are more consistent simply because they knock it out at the beginning of the day before the days get away from them. There’s far less room for excuses this way. If you get your workout in first thing in the morning, before activities, work, kids, friends, and LIFE start to pull you in a million directions in the afternoon, you don’t have to worry about skipping the workout because it’s already done. 

Now let’s chat about the benefits to working out in the evening:

  1. It can help to relieve stress. Exercise is such a great stress reliever ANY time of day, but working out in the evenings can help alleviate the stress of the day and help blow off steam. 
  2. You also have hormones working in your favor. Your body produces more testosterone (men and women alike) in the afternoon, and testosterone is importantly for muscle building. So if you are looking to build muscle and gain strength, evening workouts may be more beneficial for you.
  3. Research has shown that most people physically function better later in the day. Endurance, strength, and flexibility improve as the day goes on, so your physical performance may improve as a result. Also, evening workouts use less oxygen, which can make workouts more effective and can help with endurance and performance. So if you are a serious competitor training for a specific goal or competition, evening workouts may be the way to go. 

The bottom line is that the TIME of day you choose to work out doesn’t matter as much as actually making sure you get it done. Choose a time that works best for you and your particular habits and lifestyle, and then stay consistent with it. Studies have shown that people who work out consistently at the same time every day have better results, no matter the time they choose.

If you choose morning workouts, just be sure to take time to warm up properly to wake up muscles that may be cold and tighter from being inactive from sleep. If you choose evening workouts, make sure you put it on your calendar and make it a priority so you control your day and not let the day end up getting away from you. No matter the time of day, set yourself up for success with a plan in place so excuses no longer win…and I guarantee you’ll see results. 

Which team are you? Share with me in a comment – are you team morning or evening workout?