Simple Fitness Habits | Workout Plans, Health Habits, Macros, Bible Verse to Motivate, Weight Loss

Shaela Daugherty | Personal Trainer, Nutrition Coach, Routines & Rhythm Specialist
  • 5,0 (23)
  • FITNESS
  • CHAQUE SEMAINE
Simple Fitness Habits | Workout Plans, Health Habits, Macros, Bible Verse to Motivate, Weight Loss

Do you wish you could stay more consistent in your fitness and nutrition? Do you have the time to workout but dread doing it? Are you frustrated by your lack of results? Do you wish you could stay motivated with your workout plans? I am so glad you are here! This podcast will help you simplify your fitness, feel confident in your body and understand wellness habits so you can lose weight, see results, and get toned. Hey, I’m Shaela. A wife, mom, and someone who deeply loves Jesus. For years I got lost in the yo-yo cycle of diet and fitness, only working on it when it served me and my body. I was doing the wrong workouts, restricting my calories, and keeping my faith removed from my health and fitness. I finally realized that if I was going to get long-lasting results and feel confident in my body, I needed to invite Jesus into my journey and shift my mindset in my fitness by implementing small habits that would bring big results over time. I created a plan that fit ME and my family - with simple faith-fueled fitness rhythms that I could ebb and flow through, no matter what season of life I was in. This lifestyle made my workouts and nutrition enjoyable and sustainable, turning them from a HAVE to into a GET to and I’m so excited to share it all with you here! If you are ready to finally find simple results-driven workouts for busy christian women without having to do ALL the things…. Have an exact plan to tell you what to do to get results for YOUR body. . . Feel confident, safe and sexy in your own skin. . . Implement health habits that will help you lose weight, have more energy and improve your mindset, this podcast is for you! Grab a protein bar and let me be your new Christian fitness bestie!

  1. -4 J

    93. Frustrated with Lack of Results? 3 Ways to Get Toned Through the Holidays (+ SURPRISE SALE)

    JOIN THE FLASH SALE TODAY: https://www.shaeladaugherty.com/transform Join my free facebook group: HERE In this episode, I share three simple, proven strategies to help you stay toned and feel strong through the holiday season—without resorting to restrictive diets or over-the-top workout plans. Plus, I’m thrilled to announce my 12-Week Personalized Transformation Plan Flash Sale happening NOW through Sunday, November 24th! Whether you’re ready to jumpstart your fitness journey or simply maintain your progress during the holidays, these tips and my personalized plan are designed to help you build sustainable habits and achieve real results—all while keeping faith at the center of it all. What You’ll Learn in This Episode: Why the busiest season of your life is the BEST time to build lasting health habits. A personal story about how I achieved my fittest self during the holiday season—without deprivation or stress. Three action-packed tips to get toned through the holidays: Progressive Overload Strength Training: 4 days a week, 30-minute sessions to build muscle and boost metabolism. Prioritize Protein: Learn why eating 120 grams of protein daily can make a big difference in your fitness journey. Daily Movement: Aim for 8–10,000 steps a day to stay active and reduce holiday stress. Why Listen to This Episode? 🎯 Feeling Stuck? Discover a step-by-step plan that works in any season of life, especially during the holidays.🎯 Faith-Driven Fitness: Learn how to align your health goals with your walk with God for deeper, lasting transformation.🎯 Flash Sale: Take advantage of the 12-Week Personalized Transformation Plan—faith-driven coaching designed to help you achieve your health and fitness goals with sustainable, personalized strategies. Exclusive Flash Sale Details What’s Included: One-on-one coaching call with me to set personalized goals. The Embody Freedom Framework to build habits around fitness, nutrition, and mindset. Bonus content, including personalized workout routines and tailored nutrition guidance. Sale Dates: November 21st–November 24th, 2024 Why Now? Don’t wait for January! Take care of YOU before the chaos of Black Friday shopping and holiday planning begins. Head to the link in the show notes or DM me on Instagram with the word “FREEDOM” to learn more and grab your spot! Let’s Stay Connected!Make sure to subscribe to the podcast so you never miss an episode, and share this one with a friend who could use some fitness tips or encouragement this holiday season. Thank you for listening, Fit Fam! Let’s make this holiday season the healthiest and strongest one yet.

    15 min

  2. -6 J

    92. Can The Bible Help Me Lose Weight? The Secret Truth for Christian Women

    Join the FREE Facebook Group HERE Join The Stronger Collective: https://thestrongerco.com/ In this episode of Simple Fitness Habits, we tackle a unique question: Can the Bible actually help with weight loss? This episode dives deep into how Christian women can connect their faith with their health and fitness journey. If you’ve ever felt stuck in frustration with your body, overwhelmed by diet culture, or unsure of how to align your health goals with your faith, this is for you. Join me as we explore three transformative truths about what the Bible says about your body and how embracing them can lead to freedom, confidence, and even weight loss. What You’ll Learn in This Episode: A Powerful Client Story: How one woman overcame the cycle of yo-yo dieting by connecting her faith with her fitness goals. Biblical Truths About Your Body: Genesis 2:7 and the concept of being an “embodied being.” 1 Corinthians 6:19-20 and the role of your body as a temple. Colossians 3:23 and taking ownership of your health habits. The Three Keys to Aligning Faith and Fitness: Seeing Your Body as God’s Creation: Why viewing your body as fearfully and wonderfully made (Psalm 139:14) shifts your mindset from criticism to gratitude. Aligning Health Habits with Biblical Principles: How to build habits of nourishment, rest, and recovery that honor God and remove cultural pressures. Rooting Confidence in Christ: How to break free from the scale and embrace your true worth through your identity in Him. Practical Tips to Get Started: Gratitude practices, journaling prompts, and focusing on non-scale victories to build a healthier lifestyle grounded in your faith. Episode Highlights: A Breakthrough Transformation: A client’s journey from guilt and exhaustion to freedom and confidence by making faith the foundation of her fitness journey. Embodied Living: The spiritual and physical connection between your body and the Holy Spirit. Replacing Shame with Stewardship: Why taking ownership of your health is an act of worship.   Let’s break the cycle of guilt and frustration together. Dive deeper into this journey by joining my free Facebook group or exploring other episodes of the Holy Health Habits series. And if you’re ready to take the next step, check out my personalized faith-based fitness transformation plan. Let’s honor God with the bodies He’s given us. Tune in and take that first step today!   Resources Mentioned: Holy Health Habits Episode Series

    18 min

  3. 14 NOV.

    91. Are Your Thoughts Fueling Your Chronic Pain? Discover How to Heal from the Inside Out with Jennifer Ragazzo

    Join our FREE facebook community: Simple Fitness Habits for Christian Women Group Jennifer’s Website: Vibrant Rise Functional Wellness – Connect with Jennifer and explore her holistic health coaching and wellness programs. In today’s episode, we dive deep into the mind-body connection with Jennifer, a seasoned health coach with over a decade of experience in functional wellness. Jennifer shares how women can heal from chronic pain, autoimmune disease, and gut issues by addressing root causes like unresolved trauma, negative self-talk, and environmental factors. From lab testing to emotional healing, this episode is packed with practical advice for those looking to improve their health naturally. In This Episode, You’ll Learn: What is functional wellness? Jennifer explains the holistic approach to health and how it addresses the root causes of chronic pain and autoimmune diseases. The Mind-Body Connection: How negative thought patterns, unresolved trauma, and emotional repression can trigger physical inflammation, causing chronic health issues like autoimmune disease. Functional Lab Testing: How lab tests can provide valuable insights into your body’s inner workings and help identify imbalances causing health issues. Environmental Health Upgrades: Jennifer shares how upgrading your environment (e.g., air and water filters) can have a significant impact on your well-being. How to Heal from the Inside Out: Practical tips on how to start healing, including addressing both physical and emotional components of health. Key Takeaways: Your Thoughts Impact Your Health: Negative self-talk and unresolved emotions can manifest as chronic pain and inflammation. Starting the healing process requires changing the way we think about ourselves and our bodies. Healing Takes a Holistic Approach: It’s not just about fixing the physical symptoms—it’s about addressing root causes, such as emotional trauma and environmental factors. Functional Wellness Can Transform Your Health: Through lab testing and lifestyle changes, you can uncover the hidden causes of your health struggles and start healing from the inside out. Small Changes Make a Big Impact: Simple steps like upgrading your home’s water and air quality can lead to significant improvements in your health over time. It’s Time to Address the Root Causes: Whether it’s physical pain, autoimmune disease, or emotional baggage, real healing begins when we address the root causes of our struggles. Take Action: If you’re struggling with chronic pain, autoimmune diseases, or emotional baggage, it’s time to take the next step in your healing journey. Listen to Jennifer’s advice and start addressing both the physical and emotional components of your health today. You are not alone—healing is possible!

    51 min

  4. 12 NOV.

    90. Why Your Health Struggles Might Be Rooted in Your Faith: How to Break Free from Stress, Fatigue, and Doubt as a Busy Christian Woman

    Join our FREE facebook community: Simple Fitness Habits for Christian Women Group In today’s episode, I sit down with holistic wellness expert and vibrant faith-driven coach, Jennifer Ragazzo, founder of Vibrant Rise Functional Wellness. Jennifer has dedicated her life to empowering Christian women through holistic wellness, focusing on reducing anxiety, fatigue, and inflammation while deepening faith. Jennifer shares her incredible personal health journey and the powerful transformations she’s witnessed. We talk about everything from overcoming health crises, understanding the body from a biblical perspective, and honoring God through self-care. We also discuss integrating holistic health into daily life, the importance of spiritual growth for physical healing, and how treating our bodies as temples can lead to the energy and vitality we need for our calling. Tune in for a conversation full of inspiration, faith, and actionable advice on holistic health, where we explore how creating a culture of wellness starts within the home and the heart. Whether you're a busy mom, a midlife woman facing new health challenges, or just looking to connect faith with wellness, you’re going to love Jennifer’s insights. Key Topics: Jennifer’s powerful journey through infertility, endometriosis, and autoimmune conditions How to align your health journey with your faith, creating holistic habits that honor God The role of the nervous system and emotional health in physical wellness Faith-based wellness practices: Practical ways to nurture body, mind, and soul Family health routines: Jennifer’s tips for instilling lifelong wellness habits in children The biblical perspective on self-care: Loving yourself so you can serve others fully Mentioned Resources: The Stronger Collective App – Join our fitness community with faith-based programs that meet you wherever you are on your wellness journey. Includes workouts, nutritional guidance, and spiritual content. Jennifer’s Website: Vibrant Rise Functional Wellness – Connect with Jennifer and explore her holistic health coaching and wellness programs.

    54 min

  5. 7 NOV.

    89. 3 Time management Hacks to Workout and Get Results as a Busy Christian Woman

    Take the “Perfect Faith-Based Fitness Program Quiz” https://www.shaeladaugherty.com/faithworkoutquiz Unsure where to start? Discover the right workout, nutrition, and faith focus for your season of life in under two minutes. Take the Perfect Faith-Based Fitness Program Quiz and receive a customized plan, complete with actionable steps and faith-focused support to build sustainable health habits. Join The Stronger Collective: https://thestrongerco.com/ Life is busy, especially as we juggle work, family, and our faith. Today’s episode is all about helping you manage your time effectively so you can stay consistent with your workouts, honor your body, and reach your fitness goals—even on the busiest of days. These three simple, time-tested hacks will make your fitness journey fit seamlessly into your life. Highlights: Micro Workouts: Maximizing Your TimeShort on time? Discover the benefits of micro workouts that fit into any schedule. From 1 to 15 minutes, these quick sessions allow you to build strength without compromising your busy schedule. Schedule Workouts Like AppointmentsLearn why treating your workouts as a non-negotiable on your calendar can change the game for your fitness routine. Whether it’s five minutes or 30, setting time aside for yourself is key. Combine Workouts with Spiritual GrowthBoost your physical and spiritual health by pairing your workouts with worship, prayer, or scripture meditation. This approach adds purpose to your movement and deepens your connection with God. Key Takeaways: Leverage Micro Workouts:Make the most of small pockets of time with quick, impactful workouts. These mini sessions keep you consistent without overwhelming your day. Set a Workout Appointment:Block out time on your calendar just as you would for a meeting or appointment. This small habit shift makes it easier to stay committed. Integrate Faith into Fitness:Pray or meditate on scripture during your workout. Shift your perspective to view movement as a form of worship, and watch it transform your fitness journey.

    21 min

  6. 5 NOV.

    88. Is HIIT Sabotaging Your Goals? 5 Reasons to Stop Doing HIIT and Move Past a Plateau

    Take the Perfect Faith-Based Fitness Program Quiz: https://www.shaeladaugherty.com/faithworkoutquiz Join The Stronger Collective: https://thestrongerco.com/ Are you wondering which fitness program is right for you right now? Take the Perfect Faith-Based Fitness Program Quiz! In under two minutes, you’ll receive a tailored plan based on your current life season, complete with workout suggestions, nutrition guidance, and an inspiring scripture for motivation. Are you stuck in a fitness rut, doing endless HIIT workouts but not seeing the progress you want? In today’s episode, we’re breaking down the five reasons why too much HIIT could be hindering your fitness journey, and why embracing a balanced approach with strength training is essential for building a sustainable routine and achieving those long-term goals. Whether you’re craving more energy, aiming to reduce burnout, or looking to increase muscle tone, this episode covers what you need to know to get out of the cardio loop and into real results. Key Highlights: Cardio Overload: Why More HIIT Isn’t Always Better Learn how constant high-intensity workouts can lead to overtraining, muscle fatigue, and even weight gain due to elevated cortisol levels. Discover the importance of balancing cardio with proper recovery. Muscle-Building vs. “Skinny Fat”Understand why HIIT alone isn’t enough for muscle definition and tone. To create the lean, strong look, you need consistent strength training. Learn how to structure your workouts for a balanced physique. The Impact of HIIT on Stress and Sleep QualityFind out how excessive cardio can actually worsen stress levels, disrupt sleep, and contribute to overall fatigue. If you’re experiencing energy crashes, it may be time to reconsider your workout routine.  HIIT and Fat Loss StallsHear why overdoing HIIT can cause your body to adapt, lowering calorie burn and slowing down fat loss progress. Learn why alternating workouts with strength training can keep your metabolism active.  Injury Risks and Sustainable ExerciseHIIT workouts can strain your joints over time. Avoiding injuries by mixing in strength training and low-impact movements will support you for the long haul. Practical Takeaways: Dial Back the CardioLimit high-intensity cardio to 2-3 times per week, aiming for sessions under 20 minutes. Instead, focus on strength training for lasting muscle and metabolic health. Focus on RecoveryInclude low-impact activities like walking, yoga, or stretching to let your body recover, prevent burnout, and increase workout efficiency. Adopt a Balanced ApproachA mix of strength training, cardio, and recovery allows for better results and a healthier, sustainable routine. Scripture Reflection: “Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28

    20 min

  7. 31 OCT.

    87. Are Two Eggs Enough for Breakfast? Why High Protein is KEY to your Goals for Busy Women

    Free ResourceLean After 30 Guide – Curious about the protein intake you really need and how to make it a lifestyle? Download my Lean After 30 Guide! You’ll get insights on protein, weight training, and key nutrition strategies designed to support lean muscle and balanced energy as your body changes: https://www.shaeladaugherty.com/leanafter30 The Stronger Collective App: thestrongerco.com If you’ve ever wondered whether two eggs are enough to kickstart your morning or why you’re not seeing the results you want, today’s episode has the answers. We’re diving into why high-protein breakfasts are essential for your weight loss and fitness goals—especially as a busy woman juggling all of life’s demands. We’ll uncover what makes a high-protein breakfast crucial for muscle tone, sustained energy, and keeping you feeling satisfied until your next meal. Say goodbye to those mid-morning and late-afternoon crashes! What You’ll Learn in This EpisodeIn this episode, Shayla breaks down why a high-protein breakfast is key to reaching your goals and provides practical examples you can implement today. Why 20-30 Grams of Protein Is Essential at BreakfastProtein helps maintain lean muscle, fuels metabolism, and prevents energy dips throughout the day. Find out how two eggs simply don’t provide enough for most women to get through a busy morning! Easy Ways to Increase Protein in Your BreakfastFrom adding egg whites to incorporating Greek yogurt and protein shakes, discover simple, adaptable ways to hit your protein goals without a major time commitment. Debunking Protein MythsWorried about protein making you “bulky” or that it’s only necessary if you’re lifting weights? We’re busting those myths and explaining how protein supports overall wellness, fat loss, and muscle tone, no matter your workout routine. Quick Highlights from the Episode Protein & Energy Stability: Starting your day with a high-protein breakfast stabilizes blood sugar, reduces cravings, and supports energy—perfect for busy mornings! Protein-Rich Breakfast Ideas: Eggs are great, but alone they don’t pack enough protein. Try a breakfast burrito, Greek yogurt parfait, or protein-packed overnight oats to hit that 25-30 gram mark. How Protein Supports Your Goals: Protein fuels lean muscle, helps boost metabolism, and makes it easier to stay on track. No more mid-morning hunger or late-afternoon energy crashes.

    16 min

  8. 29 OCT.

    86. 3 Reasons Why Weight Loss WITHOUT Weight Training Isn't Helping You See Results

    Download the FREE 6 Common Mistakes Keeping You From Success in Your Fitness Journey Guide: https://www.shaeladaugherty.com/6mistakes Are you doing everything right—eating well, hitting the cardio hard—but still not seeing the toned results you crave? This episode dives into why weight training is the missing piece in your fitness puzzle. If you’re tired of the scale not budging, or losing weight without achieving that “toned” look, then this episode is for you! Discover three key reasons why adding weight training can help transform both your physique and confidence, making fitness a lasting, life-giving habit. What You’ll Learn in This EpisodeIn this episode, I’m sharing why weight loss without weight training may not be giving you the results you want. You’ll leave understanding: Why Weight Loss Alone Won’t Lead to Fat Loss or Muscle Tone Losing weight isn’t the same as losing fat, and weight loss alone can actually decrease lean muscle. Learn how weight training helps create a lean, toned look by maintaining muscle while reducing body fat. How Weight Training Boosts Your Metabolism for Long-Term Fat Loss Muscle burns more calories at rest than fat, meaning weight training can help you burn more calories—even when you’re not working out! This is key for busy women who want lasting weight loss without spending hours in the gym. The Confidence-Building Power of Strength Training Building strength through weight training transforms not only how you look but how you feel. Strength training builds resilience, improves energy, and boosts mental focus—helping you feel like the strong, capable woman God created you to be. Quick Highlights from the Episode Weight Loss ≠ Fat Loss: Cardio alone won’t build lean muscle. Without weight training, you may lose weight but still not achieve a defined look. Muscle & Metabolism: Muscle is metabolically active—meaning weight training can boost your calorie burn even outside the gym. Strength Training & Confidence: Strength isn’t just physical—it’s spiritual. When we build physical strength, we tap into a deeper resilience that impacts every area of life.   Download the Stronger Collective App Today: thestrongerco.com

    17 min
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Do you wish you could stay more consistent in your fitness and nutrition? Do you have the time to workout but dread doing it? Are you frustrated by your lack of results? Do you wish you could stay motivated with your workout plans? I am so glad you are here! This podcast will help you simplify your fitness, feel confident in your body and understand wellness habits so you can lose weight, see results, and get toned. Hey, I’m Shaela. A wife, mom, and someone who deeply loves Jesus. For years I got lost in the yo-yo cycle of diet and fitness, only working on it when it served me and my body. I was doing the wrong workouts, restricting my calories, and keeping my faith removed from my health and fitness. I finally realized that if I was going to get long-lasting results and feel confident in my body, I needed to invite Jesus into my journey and shift my mindset in my fitness by implementing small habits that would bring big results over time. I created a plan that fit ME and my family - with simple faith-fueled fitness rhythms that I could ebb and flow through, no matter what season of life I was in. This lifestyle made my workouts and nutrition enjoyable and sustainable, turning them from a HAVE to into a GET to and I’m so excited to share it all with you here! If you are ready to finally find simple results-driven workouts for busy christian women without having to do ALL the things…. Have an exact plan to tell you what to do to get results for YOUR body. . . Feel confident, safe and sexy in your own skin. . . Implement health habits that will help you lose weight, have more energy and improve your mindset, this podcast is for you! Grab a protein bar and let me be your new Christian fitness bestie!

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