Podcast

How Telling Yourself “I Deserve…” is Causing You to Gain Weight

SHOW NOTES: Episode 39

“I deserve some ______________”

How do you feel in the blank?

Ice cream, donuts, chocolate cake, a bag of chips, a big bowl of pasta?

When do you tell yourself this?

After a long day at work?  After you put the kids to bed?  After dealing with “those people” at church, the grocery store, the ballpark, etc?

Well… this way of thinking is causing you to gain weight, my friend.

And it’s time to stop the excuses and start losing the weight you say you want to want to lose and finally feel good in your skin!

Instead, let’s talk about what you really DO deserve! (And it isn’t to continue feeling the way you do right now)

Check out today’s episode.

Thank you for tuning in! I’d love to chat more about this and any other nutrition questions you have over on Instagram (@rachelmeigsking)!

In this episode, we cover:

  • The “I Deserve This” mentality 
  • Emotional eating
  • How to give yourself what you truly deserve and lose weight once and for all

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining A Body of Grace 12 week program? Book a call here
  • Follow A Body of Grace on Instagram: @abodyofgrace
  • Connect with me on Instagram: @rachelmeigsking
  • Want your official Caffeine, Protein, & Jesus merchandise? Shop here and use the code “BODYOFGRACE” at checkout.
  • Subscribe to Amanda’s YouTube channel
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Encouraging Christian Weight Loss

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

The Stages of Weight Loss {What Diet Experts Don’t Tell You}

SHOW NOTES: Episode 38

It’s time to tackle the myth that weight loss is linear.  

When you start losing weight, it actually doesn’t go down at a nice steady pace. Weight loss is a rollercoaster. The better prepared you are for the ride, the more you will enjoy it and stick with it.

On today’s show, Amanda Kaldor and I break down the stages of weight loss, including the ones where most women quit and why those stages are actually the WORST times to do so.

Check out today’s episode.

Thank you for tuning in! I’d love to chat more about this and any other nutrition questions you have over on Instagram (@rachelmeigsking)!

In this episode, we cover:

  • The stages of weight loss
  • Weight loss is not linear
  • Why you shouldn’t give up during a weight loss “plateau”

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining A Body of Grace 12 week program? Book a call here
  • Follow A Body of Grace on Instagram: @abodyofgrace
  • Connect with me on Instagram: @rachelmeigsking
  • Want your official Caffeine, Protein, & Jesus merchandise? Shop here and use the code “BODYOFGRACE” at checkout.
  • Subscribe to Amanda’s YouTube channel
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Encouraging Christian Weight Loss

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

A Body of Grace

SHOW NOTES: Episode 37

On today’s episode, I am officially announcing something exciting that has been going on behind the scenes! 

My good friend and business partner, Amanda, and I have created a brand new program called A Body of Grace. It’s been a wild ride, but so fun, and we are truly more excited than ever to work with our clients and watch their transformations unfold. This program is a 12 week program, and it is designed for women over the age of 35 that want to lose weight and feel confident inside and out without extreme measures. 

In this 12 week transformative program, you get the tools you need to reset your body back to God’s design for your life and feel great once again.

So is this program right for you and how to join? 

Check out today’s episode.

Thank you for tuning in! I’d love to chat more about this and any other nutrition questions you have over on Instagram (@rachelmeigsking)!

In this episode, we cover:

  • Losing weight without extreme measures
  • Pushing through discomfort to find true transformation
  • A Body of Grace

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining A Body of Grace 12 week program? Book a call here
  • Follow A Body of Grace on Instagram: @abodyofgrace
  • Connect with me on Instagram: @rachelmeigsking
  • Want your official Caffeine, Protein, & Jesus merchandise? Shop here and use the code “BODYOFGRACE” at checkout.
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Encouraging Christian Weight Loss

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

How Eating Less is Keeping You From Losing Weight

SHOW NOTES: Episode 32

Have you been “on a diet” for as long as you can remember? Jumping from one diet to another, seeing success for a while and then stalling out? By continuing this diet cycle and eating less and less, you may actually be CAUSING your body to hold onto the unwanted weight. 

It’s time to talk about going on a “reverse diet.”

Reverse dieting is often referred to as the diet after the diet. It is a way to gradually increase calories over a few weeks or months to allow you to eat more food after you’ve been restricting calories or not eating enough. It increases your metabolism and prevents fat gain.

I know what you are thinking — wait, ladies…eat more?! Yes!

When you go through restrictive periods, it is common to see weight loss plateaus. When you decrease your calories and can’t anymore, your body stalls out. When you limit the amount of fuel you are taking in, you experience hormone changes and this is where your body will start to suppress or release hormones. Your body is literally saying “feed me!” This even causes your digestion to slow down to absorb nutrients and calories. Your resting metabolic rate decreases which causes your body to redirect all focused energy on vital organs to keep you alive. This is why you will often see brittle nails and hair loss. Your body is focused on keeping you alive, not thriving. Your energy will also deplete.

The good news is you don’t have to stay there.

If you want to eat more without gaining weight or are someone who has been dieting for a long time and you’re ready to maintain your current level of body fat, then the reverse diet method is right for you.

The hardest part is the mindset. We have been told to restrict and over-exercise and this is simply not how God intended us to be. God created your body to work for you and not against you. Guel your body properly, take care of it, and it will respond. 

If you are in a weight loss plateau and feel like you can’t restrict anymore – book a call and let’s chat more about it. Amanda and I would love to help you learn how you can actually eat more (fueling your body properly) and not rely on a restrictive lifestyle.

Thank you for tuning in! I hope this episode helped you. I’d love to chat more about it on Instagram (@rachelmeigsking)!

In this episode, I cover:

  • Reverse dieting
  • How eating less is keeping you from losing weight
  • How you can actually eat more and lose weight 
  • Properly fueling your body
  • Living in food freedom

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining Feel Wonderful In Your Skin? Schedule a call 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!

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?