42 episodes

“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com

Healthy Free Life Show Katrina Sequenzia

    • Religion & Spirituality
    • 5.0 • 200 Ratings

“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com

    Resting until March 24, 2022. Here's Why.

    Resting until March 24, 2022. Here's Why.

    Find out why the Healthy Free Life Show is taking a break to rest and restore. We look forward to returning the week of March 20th, the first week of spring.

    We would love to hear from you! What would you love to hear next on the podcast? Complete this 3 minute survey to let us know what topics you want to know more about:

    https://healthyfreelife.com/survey


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!


    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 12 min
    040: Peggy's Story: Her 40 Day Food Revival Experience

    040: Peggy's Story: Her 40 Day Food Revival Experience

    Peggy's story of how she overcame a lifetime of struggles with excess weight and exhaustion will encourage and inspire you!
    Peggy has struggled with her weight since she was a child. She has tried multiple diets in the last several decades, none of which helped her lose the excess 50 pounds she was buried with.
    As a result of her excess weight she was:
    exhaustedwinded going up the stairsembarrassed to go out in publicand just not enjoying life. 
    That is until God led her to the Healthy Free Life Way. Once Peggy invited God into her health journey, everything changed.
     
    Peggy's Story: How'd she do it?
    She baby stepped through the 40 Day Food Revival!
    She loved that the 40 Day Food Revival didn't require deprivation or restriction.
    Baby step after baby step, she continued adding in simple, sustainable healthy habits.
    As a result, Peggy:
    has easily lost the excess weight and kept it offhas more energy to live lifeenjoys going out with her husband in public nowhas a sustainable way to eat and live healthy 
    “The 40 Day Food Revival was life-changing” - Peggy
     
    Tune in to hear Peggy's incredible Healthy Free Life story!
     

    Resources mentioned:
    Join the 40 Day Food Revival waitlist. Doors open January 20-25: https://healthyfreelife.com/revivalwaitlist
    Register for the free masterclass, Finding Food Freedom: https://healthyfreelife.com/masterclass
     


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!


    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 12 min
    039: The LIFEr Creed

    039: The LIFEr Creed

    The Lifer Creed will help you finally achieve your goals for your health! No more resolutions.
    Do you set New Year’s resolutions year after year, only to find that lasting change is nearly impossible? You’re not alone! 80% of New Year’s resolutions fail… so what’s the alternative?
    Join me in this episode of Healthy Free Life Show as I shed light on:
    why resolutions don’t workthe best motivation for getting healthywhat it means to be a LIFEr. 
    The LIFEr Creed
    You’ll gain insight into the LIFEr Creed which will enable you to change your identity, beliefs, and values as it relates to your health.
    Your behaviors and your habits are usually a reflection of who you believe yourself to be, so it’s your identity that needs to change before your behavior will.
    Are you ready to make a change? Let’s do it!
    “I never succeeded at any resolutions that I set out to and it wasn’t until I truly understood why I had such trouble reaching my goals and how to actually do it and fix it the right way that I truly began to make progress.”  - Katrina


     In this episode about the LIFEr Creed, you’ll learn…
    [00:31] Why 80% of New Year’s resolutions fail.
    [04:46] The best motivation comes when a behavior or habit becomes part of your identity.
    [05:40] What is a LIFEr and how do I become one?
    [07:25] The LIFEr Creed statements



    Resources mentioned:
    LIFEr Creed Printable: healthyfreelife.com/lifer
    Listen to the following episodes:
    #002 – Invite God Into Your Health Journey
    #006 – 3 Reasons We Fail to Reach Our Goals (and How to Fix It!)
    #008 – Identity in Christ: 63 I Am Affirmations
    #038 – The 7 Habits of a Healthy Free Life


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 18 min
    038: The 7 Habits of a Healthy Free Life

    038: The 7 Habits of a Healthy Free Life

    What healthy habits are essential for life? Join me in this episode of Healthy Free Life Show as I break down the 7 habits of a healthy free life and why these specific habits are vitally important for your well-being.
    The 7 Habits of a Healthy Free Life
    You’ll gain insight into the unique roles of the 7 key healthy habits of:
    worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habit’s ultimate goal to work towards. 
    Let’s make 2022 your healthiest year EVER!
    Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, you’ll create a morning routine that will set you up for success each and every day.
    Remember, He is your strength. He will help you in all areas of your life.
    “There is nothing that will enrich our lives more than a deep and clearer perception of God’s presence and the routine of daily living.”  - William Paulsell
     
    In this episode about the 7 Healthy Habits, you’ll learn…
    [01:35] Progress happens slowly, that’s why diets don’t work.
    [03:26] Join our 5-day Healthy Habits Challenge for the New Year!
    [06:45] #1: Worship Always. This is our foundational, spiritual habit.
    [14:31] The ideal goal of worship: Making it a way of life.
    [15:41] #2: Rest Often.
    [19:22] Examples of rest-based activities & The benefits of rest.
    [20:59] The ideal goal of rest: A total of 90 minutes per day & Weekly Sabbath.
    [21:50] #3: Hydrate Adequately.
    [23:15] The ideal goal of hydration: Discovering your ideal hydration point & Giving up harmful beverages.
    [24:08] #4: Sleep Deeply. 
    [26:45] The health benefits of getting enough sleep & The ideal goal of sleep.
    [27:10] #5: Move Lovingly.
    [29:05] The benefits of being active & The ideal goal of movement.
    [30:28] #6: Eat Glorious Foods.
    [31:25] The benefits of eating glorious foods & The ideal goal.
    [32:47] #7: Exercise Consistently.
    [34:03] The benefits of the RIGHT exercise done faithfully.
    [35:10] The ideal goal of exercising: Combining cardiovascular exercise and strength training.
      
    Resources mentioned:
    Join the Healthy Habit Challenge: healthyfreelife.com/challenge
     
    Listen to the following episodes:
    001: What Makes Healthy Free Life Different
    016: Baby Steps: The Secret to a Healthy Lifestyle
    014: Drink Water for Weight Loss: Could It Be This Simple? 
    036: Why Movement is More Important Than Exercise 
    004: How to Eat God’s Way Using Glorious Foods
    025: 3 Exercise Mistakes to Avoid


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 38 min
    037: Julie's Story: How She Stopped Dieting and Lost 70 Pounds

    037: Julie's Story: How She Stopped Dieting and Lost 70 Pounds

    Julie's story of breaking free from dieting, excess weight, exhaustion, and fear of going out in public will encourage and inspire you!
    We all know how controversial dieting is… but Julie is living (and now thriving) proof of how diets can do more harm than good.
    Julie has struggled with her weight since she was a kid. Her mom put her on her first diet at the age of 12 and (surprise!) she didn’t lose any weight. That was the beginning of decades of dieting.
    Instead of losing weight, the dieting lifestyle caused her to gain 200+ pounds, which left her:
    exhaustedunable to move wellafraid to go out in publicanxioushopeless and helpless. 
    That is until God led her to the Healthy Free Life Way. Once Julie put Christ at the center of her health journey, everything changed.
    “I liked [the Healthy Free Life Way] because it was focused on your whole life and not just diet and exercise, like most of them are… and the baby steps, I like those baby steps. That was the key to my success.” - Julie
     
     As a result of her faithful steps in the Healthy Free Life programs, Julie:
    has easily lost over 70 pounds (and counting)has more energy to keep up with her 4 kidsenjoys going out in public nowand, most importantly, has grown closer to God. 
    “I’m looking forward to continuing down this road to a more abundant life.” - Julie
     
    Tune in to hear Julie’s incredible Healthy Free Life story!


    In this episode, you’ll learn… 
    [00:31] About Julie.
    [03:19] What life what like for her before Healthy Free Life & the weight-loss tactics she tried before. 
    [06:30] Julie’s Healthy Free Life journey.
    [07:23] The key to her weight loss: Baby steps!
    [10:28] How she made the shift from a diet mindset to the Healthy Free Life Way.
    [11:39] The importance of celebrating every win & Julie’s big wins along her journey.
    [14:37] How the Healthy Free Life Way is different than anything she's done before.
    [16:13] Julie’s words of encouragement to you... "Don't give up! You will fail. Just start again."
    [17:20] How to get started on your own Healthy Free Life journey with our New Year’s Challenge!
     
     
    Resources mentioned:
    Join us for our New Year's 5 Day Healthy Habits Challenge: healthyfreelife.com/challenge


    Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!

    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!


    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 18 min
    036: Why Movement is More Important Than Exercise

    036: Why Movement is More Important Than Exercise

    Movement vs Exercise. Which do you think is more important to your health and weight loss goals?
    ANSWER: Movement!
    If you want to lose weight, get healthy, decrease your chance of getting diabetes or pre-diabetes, sleep better, or even just feel less stressed throughout your day… You have to get moving!
    But maybe you're asking... what is the difference between movement vs exercise? Aren't they the same thing?
    Ah, good question!
    Movement vs. Exercise:
    Join me in this episode of Healthy Free Life Show as I welcome Chris Sequenzia, our resident physical therapist, exercise and movement specialist, and strength coach, to talk about the difference between exercise and movement, and the importance of movement in living a healthy free life. Chris and I discuss how movement impacts your health and wellness and we share examples of movement that you can start incorporating into your daily life.
     
    “Movement is your overall diet versus exercise is more of a supplement and we need to look at it that way.” - Chris Sequenzia
     
    In this episode about Movement vs Exercise, you’ll learn…
    [01:02] A big mistake people make on their health journeys: Overly focusing on diet and exercise.
    [02:35] What is movement? & How is movement different from exercise?
    [08:15] Why movement is important for our metabolism, health, and longevity & How cortisol and insulin are impacted by movement.
    [14:49] How to be more mindful of your movement: What’s considered movement vs exercise?
    [16:44] Where to find Chris’ movement course and how to participate in our movement challenge.
    [17:52] Setting goals for movement: What’s the ideal amount of movement (and steps) you should get each day?
    [20:51] Ways to incorporate more movement into your day.
    [23:45] What to do if you struggle with movement due to physical limitations or disabilities.
     
    God designed our metabolism around movement! Time to get moving!


     Resources mentioned:
    Listen to Episode 017: Chris' Journey to Health (Katrina's Husband's Story)


    Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!

    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!


    Connect with me!
    Visit my website: www.healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 29 min

Customer Reviews

5.0 out of 5
200 Ratings

200 Ratings

SamiYo ,

Christian Health and Weight loss journey

If you have been navigating the wilderness of yo yo dieting. Then this is the podcast for you. Finally, practical solutions for living a life free from the addiction of sugar and the bondage of emotional and binge eating. Listen to just one podcast and I promise., your spirit will be awaken and the first peddle oh hope for help towards health will be cast.

Elaine88990 ,

Great Show

This is a great pod cast to listen to. Katrina is so wonderful with her advice on healthy eating, importance of God being focused on your life, rest, hydration, exercise, and just living the best life you can.

Yaya Dicken ,

Great podcast

Katrina is an awesome speaker. Easy to follow and understand. Love the program.

Top Podcasts In Religion & Spirituality

Ascension Catholic Faith Formation
D-Group
Hank Smith & John Bytheway
Joel Osteen
BibleProject
Sadie Robertson

You Might Also Like