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
  • UPDATED WEEKLY
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. 1 DAY AGO

    95. Ready to Navigate the Holidays Without Guilt or Shame? Brittany Braswell's RISE Framework for Food Freedom & Body Imade

    Join the Joy Filled Eater LIVE right here: click here Listen to the Joy Filled Eater Podcast In this special episode, we’re diving into the powerful topic of finding freedom in your health and fitness journey. If you’ve ever struggled with guilt, shame, or obsession over food and fitness, this episode is for you. Featuring insights from Brittany Braswell, registered dietitian and host of The Joy-Filled Eater Podcast, we explore how to shift from restrictive behaviors to joyful, Christ-centered freedom in your health journey. What You’ll Learn in This Episode Brittany’s RISE Framework for Food Freedom: A four-step approach to overcoming unhealthy behaviors and fostering a sustainable, faith-centered relationship with food and fitness. R: Recognize your core and limiting beliefs about food and body image. I: Identity: Understand how body image impacts your view of self and God. S: Strengthen: Build sustainable habits and gain nutrition knowledge. E: Empower: Cultivate body wisdom and joy-filled intentional movement. How to Break the Cycle of Guilt and Shame: Learn why binge-and-restrict patterns don’t work and how to create lasting freedom. Faith Meets Fitness: Discover why Christ-centered freedom is the key to overcoming food obsession and embracing your God-given identity. Episode Highlights The Impact of Disordered Eating Brittany shares relatable stories about unhealthy patterns, like overcompensating for holiday meals or obsessing over calories. Hear about Shaela’s personal journey with disordered eating and how it shaped her perspective on food and faith. Recognize Your Root Beliefs Why your behaviors stem from deeper beliefs about yourself, food, and God. The importance of addressing the “why” behind bingeing, restricting, or overexercising. Shift Your Identity How seeing yourself as a daughter of the Most High King reframes your relationship with food and fitness. Overcoming struggles with body image by focusing on God’s unchanging love. Strengthen Sustainable Habits Why goal-setting without a plan leads to frustration and relapse. Evidence-based nutrition tips to make lasting changes without guilt. Empowerment Through Rest and Joy Learn the freedom of giving your body the rest it needs while still making intentional, joy-filled movement a priority. How to rebuild trust in your body’s wisdom for balance and health. Takeaways for Your Health Journey Meals Are Part of the Journey: Like a road trip, holiday meals are about the experience, not something to “undo.” Freedom in Christ: Your worth and identity are found in Christ, not the scale or your goals. Practical Steps for Change: Apply Brittany’s RISE framework to break free from guilt, shame, and food fixation. Ready to Embrace Food Freedom? Learn how to invite Christ into your health journey and experience lasting transformation. Whether it’s through the Joy-Filled Eater Course or practical applications from today’s episode, you can walk in the freedom God designed for you.

    25 min

  2. 3 DAYS AGO

    94. Why Booty Workouts Are Actually the Foundation of a Good Physique As a Work From Home Mom

    Join the 12 Days of Fitmas with The Stronger Collective Today: https://thestrongerco.com/ Are you ready to understand why strong glutes are essential for your overall health and fitness? In today’s episode, we’ll explore the powerhouse role of your glutes, how they impact your posture, balance, and even your pelvic floor health, and actionable steps to strengthen them. Discover why focusing on glute strength is more than just aesthetics—it’s about improving your functional fitness and preventing injuries. Plus, don’t miss out on the Stronger Collective’s 12 Days of Fitness starting December 1st! It’s a fun and free way to keep moving through the holidays with daily exercises, inspirational scriptures, and guidance from six amazing trainers. What You’ll Learn in This Episode: Why Glute Strength Matters The glutes are your body’s largest and most powerful muscle group. Strong glutes enhance posture, reduce back and knee pain, and improve overall stability. Weak or underactive glutes can lead to poor movement patterns and injuries. How to Train Your Glutes Effectively Progressive overload: Gradually increase weights or reps to build strength. Compound movements: Focus on exercises like hip thrusts, squats, and deadlifts for maximum glute activation. Targeted isolation exercises: Incorporate moves like glute bridges, leg abductions, and step-ups. Practical Tips for Glute Activation Ensure proper form during exercises to activate glutes, not overcompensating with quads or lower back. Combine strength training with mobility exercises for optimal muscle engagement. Faith and Fitness Connection Your body is a temple created by God—caring for it honors Him and enhances your ability to serve others. Strengthening your glutes contributes to overall health, helping you live fully in the purpose God has for you. Why the Stronger Collective’s 12 Days of Fitness is a Must-Try Daily Workouts: Fun, progressive exercises build up each day. Faith Integration: Inspirational scriptures refocus your heart on the true meaning of the Christmas season. Community Support: All six Stronger Collective trainers participate, creating a fun and motivational environment. Completely Free: Download the app, create an account, and join without any cost. Practical Takeaways: Focus on Strength Training for Glutes: Incorporate 3-4 strength-training workouts weekly. Prioritize progressive overload with heavier weights over time. Optimize Your Form: Ensure proper muscle activation during compound movements. Use mobility exercises like foam rolling to improve glute engagement. Join the Stronger Collective: Access expert-led programs with built-in glute workouts. Get guidance on when and how to increase weights for progressive overload. Episode Highlights: Why your glutes are the foundation of total body strength and stability. The science behind glute growth and how to make every workout count. How strong glutes benefit your posture, prevent injuries, and boost overall confidence. A sneak peek at the 12 Days of Fitness challenge and how it can jumpstart your holiday fitness routine.

    22 min

  3. NOV 21

    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

  4. NOV 19

    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

  5. NOV 14

    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

  6. NOV 12

    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

  7. NOV 7

    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

  8. NOV 5

    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
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About

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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