Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Training

Susan Ro - Kingdom Habits and Self-Care Habits Coach for Christian Moms
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*****TOP 5% GLOBAL PODCAST***** Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Exercise Are you struggling to stay consistent to a healthy diet? Do you feel frustrated with the setbacks from poor food choices that affect your body and mood? Is it a challenge to maintain motivation to exercise regularly given your busy schedule? I am so excited you’re here! This podcast will help you find ways to have habits for physical health and fitness, and for mental and spiritual wellbeing so you can have long-term strength and greater peace! Hey, I’m Susan. A friend of Jesus, a wife, and boy mom.  For many years, I struggled with finding time, motivation or the discipline to exercise regularly or have any self-care.  My life was increasingly busy with my kids and their schedules and I lacked consistency and habits that put importance on self-care.  My striving to keep everything going smoothly in my family pushed me to ignore many things…balance, friendships, mental drain, overwhelm, mild depression. I finally realized that in order to have physical health as well as mental well-being and peace, I needed to slow down and tend to myself in order to be there for my family. I focused on physical therapy and strategies to relax and de-stress through self-care. This started a decades-long process of learning to find what works and does not work for me. I created a strategy that works with ME. A step by step process that I could actually stick with. Even when there are times I fall off, this process helps me get back on track faster so that I can stay the course over time for long-term health and strength. And I’m ready to share it with you! If you are ready to finally implement strategies for busy moms so you can have… Physical Health and Fitness, Mental and Spiritual Strength, Discipline and Consistency, Personal Time and Relaxation, - this podcast is for you! Grab your step counter and don't forget your sunscreen!  It's time to walk together! Xo Susan Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get: Weekly suggestions & strategies to take better care of yourself. Encouragement to thrive wherever God has you. Exclusive info about special events and offers. Become an Insider:  HERE  or type in:  https://suroselfcare.myflodesk.com/insider Want to stay connected? Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms Contact - > hello@suroselfcareforbusymoms.com Podcast -＞ Link: HERE

  1. 2D AGO

    43 | Here's A Revolutionary Time Management Strategy for Your Year

    I’m a devoted reader who loves Scripture daily and growth-focused books like The 12 Week Year. This episode explores using 12-week cycles to create focus, urgency, and execution in life goals. I’m applying it to three areas in my life: gardening in the South, personal health (strength training, eating well, Mediterranean Diet recipes, stress management), and professional growth through podcasting and coaching. The method emphasizes lead habits, weekly planning, time management, reflection, and grace over perfection—helping busy people make consistent, meaningful progress in health, interests, and work.   Freebie 12 Week planner: https://susanro.com https://suroselfcare.myflodesk.com/planner   Friend, I know there’s a quiet fear underneath all of this. The fear that “I should have figured this out by now.” The fear that “What if I never change?” The fear that “I’ll start… and fail again.” But hear me clearly: nothing is wrong with you. You’re in a full, demanding season — and God never intended for you to neglect yourself to serve everyone else. Your body, your health, and your peace matter. If you’re feeling that nudge — that still small voice saying, “It’s time to take care of you” — I want you to listen to it. Go book your call. Let’s do this together. I’ll walk with you, support you, and help you build habits that last — with grace, not guilt. You don’t need to be perfect. You just need to begin. So head over to https://susanro.com/coaching  to begin your journey.   Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://suroselfcare.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    24 min

  2. 6D AGO

    42 | Who's Got a Sweet Tooth? Here's the Mediterranean Diet Approach to Sugar.

    Raising kids made our family rethink sugar and shift toward eating well as a lifestyle, not a battle. Reducing added sugar improves blood sugar control, lowers inflammation, and supports healthy appetite regulation. Instead of refined sugar, we focus on low-glycemic, whole-food options and traditional Mediterranean choices like fruit, yogurt, nuts, and small amounts of honey or dates. The Mediterranean Diet emphasizes retraining the palate, balance, and moderation—not daily sweets. Paired with Mediterranean Diet recipes, stress management, time management, and strength training whenever conveniently possible, it becomes a sustainable, health-centered way of life.   Here’s what working with me actually looks like: When you book a call, we sit down together one-on-one and: Clarify where you are right now (physically, mentally, spiritually) Identify what’s actually getting in your way Build a simple, realistic self-care plan tailored to your schedule Create routines for eating, movement, screen time, and rest Establish accountability so you’re not doing this alone You’ll walk away with clarity, confidence, and a plan you can actually follow —  No overwhelm. No guessing. No piecing things together from Google, Pinterest or Instagram. Just support, structure, and steady progress.   If that sounds like something you want, head over to susanro.com/coaching to get started. Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    15 min

  3. FEB 9

    41 | Is Your Life Crazy Busy? How to Adapt a Mediterranean Diet to Your Busy Life

    After years of strict diets, food sensitivities, and unsustainable meal plans, I pivoted to eating well through a flexible, family-friendly Mediterranean approach. Focusing on whole foods, healthy fats, simple Mediterranean Diet recipes, and avoiding triggers transformed my health and simplified life. This lifestyle emphasizes quality, variety, and consistency—not restriction—while fitting busy schedules through shortcuts and simple plates. Paired with Strength training, Stress Management, and Time Management, the Mediterranean Diet became a sustainable path to better energy, balance, and long-term wellness.   I know you, Friend. I know you’re tired of: Feeling frustrated with your eating and worried about your health Wanting to exercise but lacking the motivation or discipline to stay consistent Feeling like your days control you instead of the other way around Scrolling your phone at night and wondering where your time went Wanting to be strong, healthy, and energized — but not knowing where to start You want to feel physically strong, mentally calm, and spiritually grounded — not constantly behind and overwhelmed. That’s why this coaching doesn’t just focus on food or exercise — it focuses on structure, discipline, and sustainable habits that support your whole life.  Come over to susanro.com/coaching to get started. Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    18 min

  4. FEB 5

    40 | The Importance of Our Interests and Where That Can Lead Us...With Cecelia Curtis

    Paying attention to your gifts, interests, and passions and then investing time into nurturing these is so important to your self-care.  In today’s episode, Cecelia Curtis will share her amazing journey of God leading in her life, God’s timing, the opportunities of growth and mindset changes, and moving past fear that affects every one of us.  As moms and wives, we are making a generational impact where God has us.   Episode 8: Cecelia Curtis Interview https://suroselfcareforbusymoms.podbean.com/e/cecelia-curtis-interview/   Ways to connect with Cecelia Curtis: Podcast: The Heart of Friendship Website: www.ceceliacurtis.com Facebook: facebook.com/womenfriendshipcommunity IG: @thefriendshiptourpodcast ADA'S TEA CUP Tea Company Website: www.adasteacup.com Facebook: facebook.com/adasteacup IG: @adasteacup   Self-Care Reset Coaching….If you’re thinking, “This sounds great… but I don’t have time,” let me stop you right there. This coaching is designed to make healthy living simpler — not harder. ✔ No complicated meal plans ✔ No extreme workouts ✔ No gym membership required ✔ No hours of prep or tracking We focus on Lifestyle routines such as: 10–15 minute movement routines Simple strength training and walking Practical eating habits (including Mediterranean-style options) Daily rhythms that bring structure without rigidity This isn’t about doing more — it’s about doing what actually matters, consistently. If this resonates with you, come over to susanro.com/coaching to get started on your healthy life one simple habit at a time.   Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    27 min

  5. FEB 2

    39 | Tired of Strength Training? 4 Reasons to Add Rebounding to Your Workout Plan

    Are you finding yourself in a fitness rut and bored?  Do you want inspiration to try something fun? Rebounding on a small trampoline reconnects us to the joy and freedom of childhood recess while offering a simple, effective workout for busy moms. Just 1–2 songs (about 10 minutes) provides low-impact cardio, supports lymphatic health, improves balance and core strength, and helps with stress management. It’s a fun, time-efficient way to move—especially when paired with worship music. Combined with eating well, Mediterranean diet recipes, strength training, and good time management, rebounding helps steward your body so you can live healthy, energized, and at peace while impacting your family and God’s kingdom.   Friend, I want to invite you into something different. I invite you into Self Care Reset Coaching — a simple, personalized coaching experience designed specifically for busy Christian moms in their 40s who want to feel healthy, disciplined, and at peace again without adding more pressure to their already busy lives. You don’t need another diet. You don’t need another workout plan you won’t stick to. You don’t need another thing to feel like a chore on your never ending to-do list. You need support, clarity, and a realistic plan that works with your real life. And that’s exactly what we do together.  So head over to susanro.com/coaching to get started. Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    16 min

  6. JAN 29

    38 | LIVE COACHING: Time Management With Creative Time Blocking So You Are Blessed

    You are in for a treat today!  I am including a short clip of my coaching call where we dive into one small scheduling struggle and find a solution that is actionable and doable.  Don’t dismiss things that seem small in your life, because they do matter and make a huge difference in our daily lives when we address the small things that need adjustments.  If you’re a busy mom struggling with eating well, Mediterranean diet recipes, strength training, stress management, and time management, this coaching call may give you ideas for your gentle re-structure that may be the answer you’ve been praying for. Friend, have you ever reached the end of the day and thought, “Why is it so hard for me to take care of myself?” You love your family deeply. You’re running kids to sports, managing schedules, making meals, and trying to be everything for everyone — yet your own health keeps getting pushed to the bottom of the list. I’ve been there. I remember wanting to eat healthier, move my body, and feel strong again — but feeling completely undisciplined. I’d tell myself I’d start tomorrow… and then tomorrow came with practices, laundry, exhaustion, and taking care of all the to-do’s. I wasn’t lazy. I wasn’t broken. I just didn’t have structure that fit my season. And the longer I ignored my health, the louder the stress, fatigue, and frustration became — physically, mentally, and spiritually. …Until I started a momentum to my self care that started with one small habit.  Friend, I want you to experience that small win and to get your own momentum to your self care because it matters to your family and for you to do all God has for you on this side of heaven.   So come over to suroselfcareforbusymoms.com/coaching to see if this might be the answer you have been praying for.   Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://suroselfcare.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call!  HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    18 min

  7. JAN 26

    37 | Want a Chicken Souvlaki Dinner? Do This For An Easy Mediterranean Diet Meal

    Are you looking for another Mediterranean meal idea?   Do you want flexibility and versatility with your meal planning? I used to anchor my weekly meals with Trader Joe’s marinated chicken, which led me to a flexible framework: protein, veggies, rice or bread, and flavor driven by marinades. While experimenting with Mediterranean diet recipes, I adapted a Greek chicken souvlaki recipe—skipping skewers, the grill, and several ingredients—and cooked it simply in a pan. It turned out delicious and stress-free. This approach supports eating well, smart time management, and stress management alongside real life (and even strength training seasons). Chicken Souvlaki recipe: https://www.themediterraneandish.com/greek-chicken-souvlaki-recipe-tzatziki/   Hey sweet friend!  Tomorrow is our Live Workshop!!  If your 2025 ended with “I’ll get healthy… next year” one too many times…This is your sign.  I’m hosting a FREE 60-minute live workshop called Meal-Plan Mediterranean: Nourish & Flourish.  This will be on Monday, January 27, 2026 @ 11AM CST You’ll walk away with: -Your custom 7-day Mediterranean meal plan (done together LIVE) -3 dinners planned out for the week with plenty of leftovers for between the days. -Printable workbook (yours instantly when you register) No more 5 PM panic. Just calm, healthy, faith-filled dinners. I will also be giving away a door prize at the event!  Go to suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!       Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: https://suroselfcare.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! Step 5: Book a Call! HERE I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    10 min

  8. JAN 22

    36 | 3 Types of Rest for Your Self Care That Have Nothing to Do With Stress Management or Time Management

    What do you believe rest looks like for you?  Do you have a deep seated desire for rest? In this episode, I’ll discuss 3 types of rest in the Bible and discuss what resting looks like for each rest type.  Rest in Scripture goes deeper than stopping activity. Believer’s rest is salvation—trusting Jesus’ finished work, not religious effort. Sabbath rest is a weekly rhythm God designed for renewal, not rigid rules, supporting stress management, time management, and physical restoration. Abiding rest is living daily in God’s presence—security, peace, and freedom from anxiety. Together, these rests fuel holistic self-care: spiritual peace, emotional stability, and wise daily practices like eating well, Mediterranean diet recipes, strength training, and intentional rhythms that support a healthy, God-centered life. Scripture referenced:  Hebrews 4:1-3 , ‭‭Matthew‬ ‭11‬:‭28‬, Ephesians 2:8 , Ephesians 1:4, 2 Timothy 1:9, Hebrews 4:10, Exodus 34:21,  Colossians 2:16, Mark 2:27, Psalm 91:1   SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop  Or on our website: suroselfcareforbusymoms.com Friend, I invite you to join me in my Meal-Plan Mediterranean: Nourish and Flourish Workshop on Tuesday, January 27, 2026 at 11 AM CST for one hour.  We will go step by step into the basic elements that you can prepare ahead of time so that you can make any night of the week a Mediterranean Night!  I will also be giving away a door prize at the event!  The link is  https://suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!   You don’t have to figure this out alone, mama.   Next Steps: Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE Step 2: Become an Insider right HERE  or type: suroselfcare.myflodesk.com/insider  Step 3: Leave a quick review for the show on Apple podcasts.   Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care! I am always so encouraged to know that this podcast is helping you!  Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.    I appreciate your kindness, God bless! Xo Susan

    17 min
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*****TOP 5% GLOBAL PODCAST***** Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Exercise Are you struggling to stay consistent to a healthy diet? Do you feel frustrated with the setbacks from poor food choices that affect your body and mood? Is it a challenge to maintain motivation to exercise regularly given your busy schedule? I am so excited you’re here! This podcast will help you find ways to have habits for physical health and fitness, and for mental and spiritual wellbeing so you can have long-term strength and greater peace! Hey, I’m Susan. A friend of Jesus, a wife, and boy mom.  For many years, I struggled with finding time, motivation or the discipline to exercise regularly or have any self-care.  My life was increasingly busy with my kids and their schedules and I lacked consistency and habits that put importance on self-care.  My striving to keep everything going smoothly in my family pushed me to ignore many things…balance, friendships, mental drain, overwhelm, mild depression. I finally realized that in order to have physical health as well as mental well-being and peace, I needed to slow down and tend to myself in order to be there for my family. I focused on physical therapy and strategies to relax and de-stress through self-care. This started a decades-long process of learning to find what works and does not work for me. I created a strategy that works with ME. A step by step process that I could actually stick with. Even when there are times I fall off, this process helps me get back on track faster so that I can stay the course over time for long-term health and strength. And I’m ready to share it with you! If you are ready to finally implement strategies for busy moms so you can have… Physical Health and Fitness, Mental and Spiritual Strength, Discipline and Consistency, Personal Time and Relaxation, - this podcast is for you! Grab your step counter and don't forget your sunscreen!  It's time to walk together! Xo Susan Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get: Weekly suggestions & strategies to take better care of yourself. Encouragement to thrive wherever God has you. Exclusive info about special events and offers. Become an Insider:  HERE  or type in:  https://suroselfcare.myflodesk.com/insider Want to stay connected? Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms Contact - > hello@suroselfcareforbusymoms.com Podcast -＞ Link: HERE

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