Workouts and the Word | Beginner Fitness Routine, Strength Training, Prayer, Exercise, Biblical Encouragement, Working Moms

💪🏻 How to Build Endurance in Faith and Fitness: Biblical Perseverance for Busy Christian Moms

✨ Mama, what if the secret to getting stronger isn’t doing MORE—but learning how to ENDURE?

Between raising kids, working, keeping up with laundry, finding time for Bible study, and trying to squeeze in a workout, it’s easy to feel like you’re running a race that never ends!

But here’s the beautiful truth: God isn’t asking you to be the fastest, strongest, or most put-together mama. He’s calling you to remain faithful. ❤️

In today’s episode of Workouts and the Word, we’re diving into the powerful Greek word hypomonē, which means steadfastness, perseverance, and patient endurance.

And mama, this one word might change how you approach your faith, fitness, and motherhood!

I’m sharing what completing three triathlons taught me about endurance, how motherhood has stretched my faith in ways no workout ever could, and why showing up consistently matters more than getting everything perfect.

Plus, we’re putting our faith into ACTION with a simple, at-home strength training workout you can complete in just 10–15 minutes!

🌸 In This Episode, You’ll Learn:

💗 The biblical meaning of endurance: What hypomonē teaches us about remaining faithful under pressure.

💪🏻 How to build physical and spiritual endurance: What training for three triathlons taught me about perseverance, consistency, and trusting the process.

🏡 Why motherhood requires endurance: How to remain present with your children, give yourself grace, and embrace the beautiful messiness of everyday life.

🏋🏻‍♀️ A realistic 10–15-minute strength workout: Four simple exercises you can do at home, even with your kids nearby!

📖 Three practical ways to persevere: How to strengthen your faith, stop comparing your journey, and depend on God’s strength instead of your own.

🏋🏻‍♀️ Your Hypomonē Strength Workout

No gym required, mama! Grab your dumbbells or simply use your body weight.

Complete 2 rounds at your own pace:

• 🌷 8 reverse lunges per leg
• 🌷 12 dumbbell rows

• 🌷 10 shoulder presses
• 🌷 20 alternating standing knee raises

Rest when needed, modify movements for your body, and remember—you can split this workout throughout your day!

Your workout reminder: “Lord, help me remain faithful under pressure.” ❤️

📖 Scripture to Carry With You

James 1:3–4 | Hebrews 12:1–2 | Philippians 4:13

“And let us run with patience the race that is set before us.” — Hebrews 12:1 (KJV)

Mama, you don’t have to run someone else’s race. God has given you your own journey, your own calling, and your own season of motherhood.

Keep your eyes on Jesus and take the next faithful step.

💌 Let’s Stay Connected!

Want more simple workouts, Bible study encouragement, and realistic healthy living tips for busy Christian moms?

💕 Join the Workouts and the Word email family!

👉 https://workoutsandtheword.grwebsite.com

Because growing stronger in your faith and fitness doesn’t have to mean adding more stress to your already full schedule!

💕 One Last Thing, Mama…

If this episode encouraged your heart, share it with another busy mama who needs a reminder that she’s not running this race alone.

And if you’re enjoying Workouts and the Word, I’d be so grateful if you’d follow the podcast and leave a review to help more Christian moms find our community!

You don’t have to be the fastest. You don’t have to be the strongest. You just have to remain faithful to the One who’s carrying you through the race.

Keep moving, keep growing, and keep working out in the Word! 💪🏻📖❤️

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

I earn a small commission <3

🎃🍬 Halloween Candy Cravings? 3 Healthy Eating Tips and a Quick At-Home Workout for Busy Moms

Halloween candy everywhere? Mama, you can enjoy your favorite chocolate AND stay consistent with your healthy habits! 🧡

Between trick-or-treating with the kids, buckets of Halloween candy covering your counters, and the temptation to grab another Reese’s every time you walk through the kitchen, maintaining healthy eating habits during Halloween can feel challenging.

But healthy living doesn’t mean giving up your favorite treats!

In this special Halloween episode of Workouts and the Word, we’re talking about how busy working moms can manage Halloween candy cravings, practice mindful eating, avoid mindless snacking, and incorporate a quick at-home strength training workout into their busy schedules.

And we’re bringing God’s Word into the conversation with Proverbs 25:16 to explore what the Bible says about moderation, self-control, and enjoying life’s sweet blessings.

Because Mama, you can enjoy Halloween with your family without feeling guilty about eating candy!

🍫 In This Episode, You’ll Learn:

✨ 3 practical Halloween candy tips to help you make intentional food choices without restrictive dieting.

💧 Why drinking water before reaching for candy can help you pause, hydrate, and recognize whether you’re hungry or simply snacking out of habit.

💪 How short movement breaks can fit into your day without using exercise as punishment for eating sweets.

🍬 How to enjoy Halloween treats in moderation while maintaining realistic, sustainable healthy eating habits.

🎃 A fun 8–12 minute Halloween workout for busy moms using simple standing strength exercises you can do at home.

📖 What Proverbs 25:16 teaches about moderation and self-control, and how to apply biblical wisdom to everyday decisions.

👟 Why trick-or-treating counts as physical activity and how everyday movement supports your long-term fitness goals.

👻 Try the Halloween Candy Crush Workout!

No gym required! Complete 1–2 rounds of this family-friendly standing workout:

• 🎃 Ghostly Goblet Squats — 12 reps
• 🧙‍♀️ Witchy Standing Knee Drives — 20 total reps
• 🦇 Bat Wing Arm Raises — 12 reps
• 👻 Pumpkin Patch Reverse Lunges — 10 per leg
• 🕷️ Spider Walk Side Steps — 20 total steps

Grab light dumbbells, water bottles, or just use your body weight.

This is a simple beginner-friendly workout for busy moms who want to build strength, increase daily movement, and make fitness fun with their children.

📖 Scripture of the Episode

Proverbs 25:16 (ESV)

“If you have found honey, eat only enough for you, lest you have your fill of it and vomit it.”

A reminder that we can enjoy life’s sweetness while practicing wisdom, gratitude, and self-control.

💌 Join the Workouts and the Word Community!

Mama, are you ready to grow stronger in your faith and fitness without adding more pressure to your already busy schedule?

Join my email list for:

💕 Simple workouts for busy working moms

💕 Biblical encouragement and faith-based fitness tips

💕 Realistic healthy living habits

💕 Practical ways to prioritize fitness, motherhood, and time with God

Join here:workoutsandtheword.grwebsite.com

Remember, Mama, you don’t need a perfect schedule, a perfect diet, or hours at the gym.

You simply need to start with the time you have.

Steward your body. Strengthen your faith. Simply start. 🧡

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ Jeremiah 29:11: How to Find Clarity in Your Calling and Trust God’s Plan for Your Life ✨

Mama, have you ever prayed, “God, what am I supposed to be doing with my life?” 🤍

Maybe you know God has a purpose for you, but you still feel confused about your next step.

Maybe you’re praying about a job, a business, your family, ministry, a new opportunity, or a completely different direction and you just want God to make it CLEAR.

I get it.

In this episode of Workouts and the Word, we’re talking about Jeremiah 29:11, finding your God-given purpose, learning how to recognize God’s direction, and why spending time in Scripture is one of the most important things you can do when you need wisdom, discernment, and clarity. 📖✨

Because sometimes we want God to hand us the whole plan…

And He is asking us to trust Him with the next step.

✨ In this episode, we’re talking about:

📖 What Jeremiah 29:11 teaches us about trusting God’s plans

🙏🏼 How to pray when you feel confused about your purpose or calling

🤍 Why clarity often comes through consistently spending time in God’s Word

✨ How Scripture helps us recognize truth when emotions, fear, or outside opinions get loud

🚪 What it can look like when God opens one door and closes another

🌿 Why your calling may unfold gradually instead of arriving as one huge revelation

👣 How obedience in the small things can prepare you for the bigger things God has planned

🧠 Why discernment matters when you are making decisions about work, family, business, ministry, and your future

💪🏼 How faith and discipline work together when God is asking you to keep moving before you can see the whole path

When You Want God to Just Tell You the Plan

I think a lot of us would love for God to say:

“Here is exactly what you are supposed to do.”

“Here is the job.”

“Here is the business.”

“Here is the timeline.”

“Here is how everything is going to work out.”

😂 Wouldn’t that be nice?

But so often, God gives us enough light for the next step instead of showing us the whole road.

That is where faith comes in.

You may not know exactly what your calling will look like five years from now.

You may not even know what it will look like six months from now.

But you can ask:

What is God asking me to be faithful with today?

Get Into the Word

If you are praying for clarity, wisdom, discernment, or direction, get into your Bible.

Not because every question is going to have a verse that says exactly which job to take or which opportunity to choose.

But because the more you know God’s Word, the more you learn His character, His truth, and the way He calls us to live.

Scripture helps you recognize when something is aligned with God’s truth and when something is pulling you away from it.

It helps you recognize fear.

Pride.

Comparison.

Impatience.

And sometimes even the pressure we put on ourselves to make everything happen RIGHT NOW.

📖 Jeremiah 29:11

“For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”

Jeremiah 29:11 NLT

God knows the plan even when you do not.

And sometimes that is the lesson.

Calling Does Not Always Look Dramatic

Your calling may not arrive with a giant sign.

It might start as a burden you cannot shake.

A group of people you feel drawn to serve.

A skill you keep developing.

An opportunity that keeps coming back.

A conversation.

An idea.

A door opening.

Or even a door closing that forces you to look in another direction.

Pay attention to what God keeps putting in front of you.

But also take it back to Scripture and prayer.

Not every opportunity is automatically an assignment.

And not every closed door means you failed.

Sometimes God redirects us because He can see what we cannot.

Your Simple Clarity Practice

If you are trying to understand your calling or your next step, try this:

1️⃣ Pray before you plan.

Ask God for wisdom before asking everyone else for their opinion.

2️⃣ Read Scripture consistently.

Even if it is one chapter, one Psalm, or one verse at a time.

3️⃣ Write down what keeps coming up.

What are you praying about?

What opportunities keep appearing?

What themes keep showing up in Scripture?

What do trusted, godly people in your life notice?

4️⃣ Take the next faithful step.

You do not have to understand the entire plan before you obey the part God has already made clear.

A Reminder for the Woman Waiting on Clarity

Mama, you are not behind because you do not have everything figured out.

You do not need to force a door open because you are afraid another opportunity will never come.

And you do not have to have your entire purpose mapped out before God can use you.

Stay close to Him.

Keep opening your Bible.

Keep praying.

Keep asking for wisdom.

And keep taking the next faithful step.

Sometimes clarity comes before obedience.

And sometimes clarity comes because you were obedient enough to start walking. 🤍

Scriptures for This Episode

📖 Jeremiah 29:11
📖 Proverbs 3:5-6
📖 James 1:5
📖 Psalm 119:105

✨ JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants biblical encouragement, realistic fitness, healthy habits, and practical ways to grow stronger in your faith and body, join my email list.

💌 Workoutsandtheword.grwebsite.com

You’ll get:

📖 Biblical encouragement for everyday life
💪🏼 Simple workouts for busy moms
🌿 Realistic healthy habits
🙏🏼 Faith-filled encouragement
✨ Practical ways to stay consistent without chasing perfection

About Workouts and the Word

Workouts and the Word is a Christian faith and fitness podcast for busy moms who want to grow stronger spiritually and physically while building healthy habits that fit real life.

We talk about finding your purpose, trusting God’s plan, Bible study for busy moms, Christian motherhood, strength training for women, faith-based wellness, body stewardship, healthy habits, consistency, and learning how to follow God one faithful step at a time.

⭐ If this episode encouraged you, follow Workouts and the Word, share it with another woman who is praying for clarity, and leave a rating or review to help more busy Christian moms find the show.

You do not need to know the whole plan.

You just need to stay close to the One who does. 🤍📖✨

Strong body. Strong faith. Real life.

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

How to Fit Strength Training Into a Busy Mom Schedule: 5 Simple Exercises + Psalm 18:32

Mama, if you keep telling yourself you’ll work out when you finally have a full uninterrupted hour…this episode is your reminder that you do NOT need one. 💪🏼✨

In this episode of Workouts and the Word, we’re talking about how busy moms can build a realistic strength training routine one set at a time.

Maybe you wake up early.

Maybe you squeeze in a few exercises before work.

Maybe you do one set while dinner is cooking and another later in the evening.

Maybe some days you have time for a full workout and some days you absolutely do not. 😂

That is okay.

You do not need a perfect schedule to get stronger.

✨ In this episode, we’re talking about:

💪🏼 How to fit strength training into a busy mom schedule

⏰ Why you do not need a full hour to get an effective workout

🌅 Using early mornings, evenings, or small pockets of time throughout your day

🏋🏼‍♀️ Why breaking your workout into smaller sets still counts

📆 How often busy moms should strength train when they are just getting started

🤍 Why consistency matters more than trying to follow someone else’s perfect routine

🥗 Simple nutrition habits that support strength training and recovery

💧 Why hydration and rest matter just as much as the workout itself

📖 How Psalm 18:32 reminds us where our strength truly comes from

Start With a Rhythm You Can Actually Maintain

I personally enjoy strength training about five times a week, but Mama, that does NOT mean you have to start there.

If you are just beginning, aim for 2 to 3 strength training sessions each week.

Build a rhythm you can actually repeat.

Because doing two workouts every week consistently is going to serve you a whole lot better than trying to work out six days, getting completely overwhelmed, and quitting after two weeks.

Start where you are.

Then build from there.

Your goal is not to prove how much you can do.

Your goal is to create a routine you can keep coming back to. 🤍

Your Simple Full Body Dumbbell Workout

You can complete these exercises together or break them into smaller sets throughout your day.

✨ Dumbbell Sumo Deadlifts

Great for your glutes, hamstrings, legs, and lower body strength.

✨ One Arm Supported Dumbbell Rows

Helps strengthen your back, arms, and upper body while giving you support and control.

✨ Half Kneeling Shoulder Press

A great upper body exercise that also challenges your core and stability.

✨ Glute Bridges

Simple, effective, and great for strengthening your glutes and posterior chain.

✨ Dead Bugs

A controlled core exercise that helps build stability and coordination.

Choose a weight that allows you to perform each exercise with good form.

And remember, you do NOT have to complete the entire workout in one block.

One set now.

Another set later.

Finish the rest tonight.

It still counts. 🙌🏼

Your muscles respond to consistent work, not constant work.

Rest is part of getting stronger too.

Simple Nutrition Reminder

Strength training is only one piece of the picture.

When you build your meals, keep it simple:

🥩 Protein to support muscle repair and recovery

🥦 Produce for fiber, vitamins, minerals, and overall health

🍠 Nourishing carbohydrates to give your body energy

💧 Plenty of water throughout the day

You do not need to make nutrition complicated.

Build balanced meals, stay hydrated, and give your body what it needs to support the work you are asking it to do.

And please do not forget to REST. 😴🤍

Your body gets stronger when you give it both a reason to adapt and enough recovery to do it.

Scripture for This Episode

📖 Psalm 18:32

“It is God who arms me with strength and keeps my way secure.”

Mama, your strength does not have to come from doing everything perfectly.

God gives us strength for what is in front of us.

Your job is simply to take the next step.

Maybe today that step is one set.

Maybe it is waking up 20 minutes earlier.

Maybe it is choosing two workout days this week and actually protecting them.

Maybe it is finally deciding to stop waiting for the perfect hour.

Whatever your next step is, start there.

Your Challenge This Week

Choose 2 to 3 days to strength train.

Pick your exercises.

Decide when they fit into your actual life.

And if your day falls apart?

Break the workout up.

Do one set.

Come back later.

Keep going.

You do not need the perfect hour.

You need a rhythm you can repeat. 💪🏼📖✨

Join the Workouts and the Word Community

If you’re a busy Christian mom who wants simple strength training, realistic wellness tips, healthy habits, and biblical encouragement that actually fits real life, join my email list.

💌 Workoutsandtheword.grwebsite.com

Inside, you’ll find:

💪🏼 Simple workouts for busy moms
🥗 Realistic nutrition and wellness tips
📖 Biblical encouragement
🤍 Motivation without perfection
✨ Practical ways to build consistency

About Workouts and the Word

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to build strength, improve their health, create realistic workout routines, and grow stronger in their faith.

We talk about strength training for women, workouts for busy moms, beginner strength training, at home workouts, healthy habits, nutrition, Christian fitness, body stewardship, Bible encouragement, motherhood, and creating sustainable routines without adding more overwhelm.

⭐ If this episode encouraged you, follow the podcast, share it with another busy mama, and leave a rating or review to help more women find Workouts and the Word.

Stop waiting for the perfect hour.

Start with the time you have. 🤍💪🏼📖

Strong body. Strong faith. Real life.

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

💕 The Busy Working Mom’s Faith & Fitness Reset: A Simple Plan for Bible Study, Exercise & Being Present With Her Kids

💕 Mama, are you so busy taking care of everything that you feel like you’re missing the moments that matter most?

Between working, raising children, folding laundry, making meals, trying to exercise, and finding time for Bible study, being a busy working mom can feel like a never-ending race.

But what if you didn’t have to choose between growing in your faith, taking care of your body, and being present with your children?

In today’s heartfelt episode of Workouts and the Word, we’re talking about a simple, realistic faith and fitness reset that helps Christian moms build healthy habits, spend time in God’s Word, and create meaningful moments with their kids—even when life is messy!

❤️ I’m also sharing something personal that’s been on my heart lately.

As I look at my oldest son, now 19 years old, I can’t help but wonder where the time went. Those little hands, ordinary afternoons, and childhood moments passed so quickly. Now I’m praying that God will make a way for me to spend more time at home with my younger children.

Because, Mama, the laundry will always be there. Their childhood won’t.

🎧 In This Episode, You’ll Learn:

✨ How to make Bible study part of everyday motherhood without needing a perfectly quiet morning or a complicated routine.

💪 How to fit simple strength training into your busy mom schedule, including a quick, kid-friendly workout you can do at home.

🧺 How to be more present with your children during everyday chores, whether you’re folding laundry, making dinner, cleaning the kitchen, or praying together.

💕 Why imperfect moments still matter, and how to let go of the pressure to have everything finished before you enjoy your family.

🙏 How to trust God’s timing in motherhood, career decisions, and finding a better work-life balance.

📖 Scripture for Today

Deuteronomy 6:6–7

God reminds us that teaching His Word doesn’t have to happen only during a scheduled Bible lesson. Faith can be woven into our daily routines, conversations, and time together as a family.

🌷 Your Faith & Fitness Challenge

This week, try three simple things:

• Spend 5 minutes reading Scripture and praying with your children.
• Complete 10 minutes of movement together, whether it’s strength training, walking, or dancing.

💌 Let’s Stay Connected!

Want simple at-home workouts, Christian fitness encouragement, realistic healthy habits, and Bible study inspiration for your busy mom life?

Join the Workouts and the Word email family!

💕 workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

*small commission earned for bible or dumbbells

Realistic 15-Minute Strength Workout for Busy Moms that You Can Do with Your Kids and Baby!

Think you do not have enough time to work out?

Before you write off exercise because you cannot find an uninterrupted hour, ask yourself one question:

What can I do with the next 15 minutes?

In this episode of Workouts and the Word, I’m sharing a realistic 15-minute strength workout for busy moms that uses repetitions and sets instead of complicated timers.

This is fitness for real mom life.

Kids can interrupt.

The baby can be nearby.

You can split your sets.

And the workout still counts.

I’m also sharing ways to involve your children in exercise, how your baby can safely be part of your workout when appropriate, and why nutrition matters when your goal is to become stronger rather than simply burn calories.

In This Episode

• How to fit strength training into 15 minutes
• Why an interrupted workout can still be worthwhile
• How I fit exercise around work, children, and motherhood
• Simple ways to involve your kids in your workout
• How to safely make your baby part of your movement time
• Why you do not have to finish every set at once
• Why food supports muscle recovery, energy, and strength
• How faith and self-control can shape the way you care for your body

The 15-Minute Mom-Life Strength Plan

Complete 2–3 sets:

• Reverse lunges — 8 reps per leg
• Lateral resistance-band walks — 10 steps each direction
• Triceps kickbacks — 12 reps
• Countertop push-ups — 8–12 reps
• Bird dogs — 8 reps per side

If you cannot finish every set in 15 minutes, finish the remaining set later.

Imperfect workouts still count.

Scripture

2 Timothy 1:7

God has given us a spirit of power, love, and self-control.

Caring for your body does not have to come from punishment. It can come from gratitude, discipline, and a desire to be strong for the life God has called you to live.

Nutrition Reminder

Strength training is only part of the picture.

Support your body with:

• Protein
• Nourishing carbohydrates
• Fruits and vegetables
• Healthy fats
• Water

You are not exercising to earn your food.

Food is fuel for your workouts, recovery, motherhood, and everyday life.

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

Join the Workouts and the Word email list:

Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

How Fitness Can Bring You Closer to Your Family and What Triathlon Training Taught Me

What if working out did not have to pull you away from your family?

What if fitness could actually create connection, shared memories, and opportunities to encourage one another?

In this episode of Workouts and the Word, we’re talking about how busy moms can make fitness part of family life instead of treating it like one more responsibility competing for their attention.

I’m sharing how my husband Mike supported me during my triathlon training, cheered me on with our kids, and eventually joined me for a full practice run-through.

The funny part?

Mike had not trained for the triathlon—and he still beat me. 😂

My competitive side was not thrilled, but the experience brought us closer together and reminded me that fitness can be something we share with the people we love.

We’re also talking about how strength training can help us feel more capable in everyday life and how our families can support our health goals.

In This Episode

• Why fitness does not have to separate you from your family
• How my husband Mike and I connected through triathlon training
• The story of Mike beating me in our practice triathlon run-through
• How family support can make fitness more meaningful
• Ways to involve your children in your workouts
• How strength training can carry over into everyday life
• Why consistency matters more than perfection
• A simple full-body strength workout using reps and sets

Strong Enough to Finish Workout

Complete 3 sets:

• Step-ups — 10 reps per leg
• Goblet squats — 10/12 reps
• Dumbbell floor press — 10/12 reps
• Standing calf raises — 15 reps
• Suitcase march — 20 controlled steps per side

Scripture

Galatians 6:9

Do not grow weary in doing good.

You may not see dramatic changes after every workout, but consistent, faithful effort adds up.

Mama, Remember This

You do not have to choose between caring for your health and being present with your family.

Fitness can become something you share.

It can create memories, build confidence, and help you become stronger for the life God has called you to live.

Join Workouts and the Word

Join my email list for simple workouts, Scripture encouragement, and realistic faith-and-fitness tips for busy moms:

Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

Standing Core Workout for Busy Moms: 5 No-Floor Ab Exercises for Strength, Balance, and Better Posture

🔥 No floor crunches, no complicated timer, and no waiting for a perfectly quiet house—just five standing core exercises that fit real mom life!

Do you skip core workouts because getting down on the floor isn’t realistic with children, laundry, and a full schedule surrounding you?

In this episode of Workouts and the Word, I’m sharing five standing core exercises you can save and complete at home without doing a single traditional floor crunch.

This standing ab workout uses repetitions and sets instead of timed intervals, making it easy to follow through audio or complete later when it fits into your day.

Core training isn’t only about visible abs. Your core helps stabilize your body while you carry children, lift laundry baskets, bring in groceries, and move through everyday motherhood.

We aren’t exercising to punish our bodies or chase perfection. We’re building strength that supports our lives and helps us fulfill the work God has given us.

💕 In This Episode

• What your core does during everyday movement
• Why core exercises can’t spot-reduce belly fat
• How to brace your core without sucking in or holding your breath
• Five standing exercises requiring little or no equipment
• Beginner modifications using a wall or sturdy counter
• How to divide your workout into smaller sets during a busy day

💪 Your Standing Core Workout

Complete 10 repetitions on each side.

Perform two sets if you’re beginning or short on time. Complete three sets when you’re ready for more.

Rest for approximately 30–60 seconds between sets.

1. Standing Cross-Body Knee Drives

Bring one knee toward the opposite elbow while keeping your chest lifted and moving with control.

2. Standing Side Crunches

Bring your knee toward the elbow on the same side. Hold a wall or counter if you need help balancing.

3. Wall-Plank Shoulder Taps

Place your hands against a wall, step your feet back, brace your core, and alternate tapping the opposite shoulder.

4. Standing Diagonal Chops

Hold a light dumbbell, water bottle, or no weight at all. Move your hands diagonally from one shoulder toward the opposite hip.

5. Supported Standing Bird Dogs

Hold a sturdy counter. Reach one leg behind you while extending the opposite arm forward. Keep your hips facing the counter and avoid arching your back.

Quality matters more than speed. Slow down, control each movement, and continue breathing.

📖 Scripture

“I have set the Lord always before me; because he is at my right hand, I shall not be shaken.” —Psalm 16:8

A strong core helps stabilize our bodies, but the Lord is the One who stabilizes our lives.

Motherhood can make us feel pulled in several directions at once. But God remains steady. As you brace your core during these exercises, let it remind you to center your heart on Him.

🙌 Your Weekly Challenge

Complete this standing core workout twice this week.

You can finish the entire routine at once or divide it into smaller sections throughout the day.

Complete one set while dinner cooks and another set later. Your body doesn’t know whether every repetition happened during one perfectly organized workout.

It knows that you showed up and challenged your muscles.

Small sets still count. Imperfect workouts still count. Faithful consistency still counts.

💌 Let’s Stay Connected

Join the Workouts and the Word email list for simple strength workouts, Scripture encouragement, and realistic ways to fit fitness into motherhood:

http://workoutsandtheword.grwebsite.com/

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.
Stop exercising if you experience pain, dizziness, pelvic pressure, or unusual symptoms. If you are newly postpartum or experiencing abdominal doming, pelvic heaviness, leaking, or persistent back or pelvic pain, speak with your healthcare provider or a pelvic-floor physical therapist for individualized guidance.

Simple Exercise for Stress and Anxiety: Quick Movement Breaks for Busy Moms

✨ Mama, you may not need an hour to reset. You may simply need two minutes to move, breathe, and remember that God is near.

Do you ever feel so overwhelmed that your shoulders are tense, your thoughts are racing, and one more request for a snack feels like too much?

In this episode of Workouts and the Word, I’m sharing simple exercises busy moms can use throughout the day to release physical tension, slow down, and reconnect with God.

These realistic movement breaks don’t require a gym, special equipment, or an uninterrupted workout. We’re talking about marching while the coffee brews, wall push-ups between responsibilities, moving through one worship song, and turning an evening walk into a time of prayer.

Your workout doesn’t have to be long or perfect to count. A few intentional minutes of movement can help you care for your body while remembering that you don’t have to carry every worry alone.

💕 In This Episode

• Why stress and anxiety can create physical tension
• How short movement breaks can support your emotional well-being
• A morning marching and breathing reset
• Wall push-ups and standing movements for stressful moments
• How to use one worship song as an afternoon movement break
• Turning an evening walk into prayer and gratitude
• Why small, consistent movement matters more than a perfect routine

📖 Scripture

“Cast all your anxiety on him because he cares for you.” —1 Peter 5:7

God never asked you to carry motherhood, fear, responsibility, and exhaustion entirely in your own strength. Bring your anxious thoughts to Him and allow movement to become a practical way to pause, pray, and redirect your attention toward His presence.

🙌 Your Simple Challenge

Choose one two-minute movement reset today:

• March while your coffee is brewing.
• Complete a set of wall push-ups.
• Move through one worship song.
• Take a short prayer walk after dinner.

Small steps still count, Mama!

💌 Let’s Stay Connected

Join the Workouts and the Word email list for simple workouts, biblical encouragement, and realistic wellness tips created for busy moms:

http://workoutsandtheword.grwebsite.com/

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

Easy Healthy Post-Workout Dinner for Busy Moms: Family-Friendly Cauliflower Pizza

🍕 Pizza night can be easy, family-friendly, and supportive of your strength goals—even when the crust is made with cauliflower!

What if tonight’s post-workout dinner could support muscle recovery, replenish your energy, promote healthy digestion, and still feel like pizza night?

In this episode of Workouts and the Word, I’m sharing an easy, family-friendly cauliflower pizza and explaining how to build a balanced post-workout dinner without spending the entire evening in the kitchen.

When I first served cauliflower pizza to my children, they weren’t impressed! But I continued offering it with familiar toppings, and now they barely notice or care that the crust is made with cauliflower.

The lesson is simple: try one change and give your family time to adjust.

Worst-case scenario, you discover that one meal isn’t right for your family. That isn’t failure—it’s information! You tried something new, learned from it, and can move on to another idea.

💪 Why Your Post-Workout Meal Matters

A balanced post-workout meal can include:

• Protein to provide the building blocks your muscles need for repair and growth
• Carbohydrates to help replenish the energy used during exercise
• Vegetables and fiber-rich foods to support digestion and overall health
• Water to support hydration and help fiber do its job

You don’t need a perfect meal plan. Simply ask:

Where is our protein? Where is our energy source? Where is our produce?

🍕 Simple Family-Friendly Cauliflower Pizza

You’ll need:

• A prepared cauliflower pizza crust
• Pizza sauce
• Shredded mozzarella cheese
• A lean protein such as cooked chicken, lean ground turkey, or turkey pepperoni
• Vegetables your family enjoys or is willing to try

Spread the sauce over the crust, add the cheese, protein, and selected vegetables, and bake according to the directions on the package.

Serve it with fruit, salad, raw vegetables, or another simple family side.

Prepared ingredients and pre-cut vegetables aren’t cheating—they’re practical tools that can help a busy mom put a nourishing meal on the table!

💕 In This Episode

• Why eating after a workout supports recovery
• How protein helps muscles repair and grow
• Why active moms don’t need to fear carbohydrates
• How vegetables, fiber, and water support digestion
• How to make an easy cauliflower pizza
• Why children may need time to adjust to new foods
• How to introduce healthier meals without making dinner stressful

📖 Scripture

“Better is a dinner of herbs where love is than a fattened ox and hatred with it.” —Proverbs 15:17

The most important ingredient at your table isn’t an expensive meal or an impressive recipe—it’s love.

Yes, we want to nourish our families. But we can also release the pressure to make every meal perfect. A simple cauliflower pizza served with patience and love can be more meaningful than an elaborate dinner served with frustration.

🙌 Your Simple Challenge

Make one small change to a familiar family meal this week:

• Try a cauliflower crust.
• Add one vegetable.
• Include a lean protein.
• Let your children choose their toppings.
• Serve water with the meal.

The goal is progress and exposure—not a perfect reaction from every child!

💌 Let’s Stay Connected

Join the Workouts and the Word email list for simple workouts, healthy family ideas, biblical encouragement, and realistic wellness tips:

http://workoutsandtheword.grwebsite.com/

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

💪🏻 Strength Training for Middle-Aged Working Moms: 3 Simple Ways to Get Stronger With Age

✨ Mama, what if getting stronger with age had NOTHING to do with the number on the scale?

What if your fitness goals weren’t about losing weight, fitting into smaller jeans, or chasing a certain body type?

What if they were about carrying all those groceries in one trip (because you know we all try! 😂), getting off the floor after playing with your kids, having more energy for your family, and feeling strong and capable as you get older?

Mama, THAT is the kind of strength we’re talking about today! 💗

If you’re a busy working mom in your 30s, 40s, or beyond, wondering how to start strength training without spending hours at the gym, this episode of Workouts and the Word is for YOU!

We’re breaking down 3 simple, realistic ways to build muscle, improve functional strength, and stay active as you age, even when your schedule is filled with work, motherhood, laundry, and everything in between.

And the best part? You don’t need a fancy gym membership or a complicated workout routine to get started!

🌸 In This Episode, You’ll Learn:

💗 1. Why strength matters more than the scale. Discover how building muscle and improving everyday strength can help you feel more confident, capable, and independent as you age.

🏋🏻‍♀️ 2. How to start strength training just twice a week. Learn how two realistic, beginner-friendly strength workouts can help you build consistency without overwhelming your already busy schedule.

💕 3. How to make fitness fit YOUR life. Because between working, raising children, and managing a household, your workout routine needs to work with your schedule—not against it!

💪🏻 Your Simple Strength Training Challenge

Mama, let’s make getting stronger SIMPLE!

This week, choose two days to spend just 10–15 minutes strength training.

Try these beginner-friendly movements:

• 🌷 Sit-to-stands — strengthen your legs and support everyday movement.
• 🌷 Wall push-ups — build upper-body strength.
• 🌷 Resistance band rows — strengthen your back and improve pulling strength.

Start with a manageable number of repetitions, focus on good form, and gradually increase the challenge as you get stronger.

Remember: Progress doesn’t always show up on the scale. Sometimes it shows up when everyday life starts feeling a little easier! 🙌🏻

📖 A Little Workout and the Word Encouragement

1 Timothy 4:8 (KJV)

“For bodily exercise profiteth little: but godliness is profitable unto all things.”

Physical training has value, mama! But Scripture reminds us that our spiritual growth has even greater, eternal significance.

We can take care of our bodies, build muscle, and prioritize our health without allowing our appearance to determine our worth.

Our goal isn’t perfection.

It’s learning to steward the bodies God has given us while growing stronger in our faith. ❤️

💌 Let’s Stay Connected, Mama!

Want more simple at-home strength workouts, Christian fitness motivation, Bible study encouragement, and realistic healthy living tips for busy working moms?

Come join my Workouts and the Word email family! 💕

👉https://workoutsandtheword.grwebsite.com

Because you deserve a faith and fitness routine that fits your REAL life—even when that life includes messy kitchens, overflowing laundry baskets, and children asking for snacks every five minutes! 😂

💗 One Last Reminder, Mama…

You don’t have to wait until you lose weight to celebrate what your body can do.

You don’t have to work out for an hour to make progress.

And you certainly don’t have to have everything figured out to START!

You’re not just building muscle for today. You’re building strength for the life you want to keep living tomorrow.

If this episode encouraged you, share it with another working mama who wants to feel stronger and healthier as she gets older!

And don’t forget to follow Workouts and the Word so we can continue growing stronger in our faith and fitness together.

💕 Keep showing up, keep growing stronger, and keep working out in the Word!

With love,
Tarra 💪🏻📖❤️

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

💪📖 Christian Fitness for Busy Moms: How to Work Out With Scripture and Steward Your Body

Mama, do your Bible and your dumbbells keep getting pushed aside because everyone needs something from you? 🙋‍♀️

Between work, children, homeschooling, and everything waiting at home, finding time for both faith and fitness can feel impossible. But you don’t need another reason to feel guilty and you definitely don’t need a perfect hour! ❤️

I share how I fit strength training into real mom life whether that means exercising before the children wake up, working out after work, or squeezing in a few sets throughout the day.

You’ll learn how to stop waiting for life to slow down, combine exercise with Scripture, and build a realistic Christian fitness routine that works in your current season. ✨

💪 Strength for the Season Workout

Complete 2–3 sets:

• Dumbbell sumo deadlifts: 10–12 reps
• One-arm supported dumbbell rows: 10 reps per side
• Half-kneeling shoulder presses: 8 reps per side
• Glute bridges: 12–15 reps
• Dead bugs: 8 reps per side

Rest as needed and choose weights that make the final repetitions challenging while still allowing you to maintain good form.

Can’t finish every set at once? Complete one set in the morning, another later in the day, and the final set when you have another few minutes. Your workout doesn’t have to look perfect to matter! 🙌

📖 Scripture for This Episode

Psalm 18:32: God is the One who equips us with strength and makes our way secure.

You don’t have to depend on motivation alone. Ask God for the discipline to care for your body faithfully One workout, One set, and One choice at a time. 🙏

💌 Let’s Stay Connected!

Join the Workouts and the Word email list for simple strength workouts, biblical encouragement, and realistic wellness tips created for busy Christian moms just like you!

workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

3 Easy High-Protein Dinner Recipes for Busy Moms | Quick, Healthy Family Meals ✨🍽️💪

Mama, if you have ever stood in your kitchen at 5:00 PM staring into the fridge like it was going to magically tell you what to make for dinner… this episode is for you. 😂

Today on Workouts and the Word, we’re making healthy eating simple with three easy, high-protein dinner recipes for busy moms that are quick, family-friendly, customizable, and actually realistic for real life.

No complicated ingredients.
No making three separate dinners.
No spending two hours in the kitchen while everyone asks, “When are we eating?”

Just simple meals that help you nourish your body, feed your family, and keep moving through your day with more energy.

Because healthy family dinners do not have to be fancy to be effective. 🙌

🍴 In This Episode

You’ll learn how to make:

• Sheet-Pan Chicken Fajita Bowls 🌶️
• Slow-Cooker Turkey Taco Soup 🌮
• High-Protein Cheeseburger Skillet 🍔

We’re also talking about:

• How to build a balanced dinner without overthinking it
• Why protein matters for strength and recovery
• How carbohydrates help support energy
• Easy ways to make meals more kid-friendly
• How to use shortcuts without feeling like you “failed”
• Why frozen veggies, microwaveable rice, canned beans, and precooked ingredients can be a busy mom’s best friend
• How to stop making multiple meals for different people
• How a little planning can make your evenings feel way less chaotic

🌶️ Recipe 1: Sheet-Pan Chicken Fajita Bowls

This meal is one of those throw-it-on-a-pan-and-call-it-dinner kinds of meals—and I love that for us.

Chicken, peppers, onions, rice, black beans, cheese, salsa, Greek yogurt… everybody can build their own bowl and make it the way they like it.

Busy-Mom Shortcut ✨

Use precut peppers and onions or a frozen fajita veggie blend, and grab microwaveable rice.

Less chopping.
Less cleanup.
More sanity. 😂

🌮 Recipe 2: Slow-Cooker Turkey Taco Soup

This one is perfect for:

• Workdays
• Homeschool days
• Sports nights
• “I know I’m not cooking later” days 😂

Lean ground turkey and beans give you protein, while the beans also add fiber to help keep the meal filling and satisfying.

Busy-Mom Shortcut ✨

Brown several pounds of ground turkey at once and freeze it in meal-sized portions.

Then future-you can just dump everything in the slow cooker and keep it moving.

That is the kind of teamwork I like—present you helping future you. 😂

🍔 Recipe 3: High-Protein Cheeseburger Skillet

This one has all the cozy cheeseburger vibes with a little extra protein built in.

Lean ground beef or turkey, blended cottage cheese, cheddar cheese, tomatoes, and classic cheeseburger flavors come together into a creamy, family-friendly skillet meal.

Serve it over:

• Potatoes
• Rice
• Protein pasta
• Or make it into a cheeseburger bowl with lettuce, tomatoes, and pickles

And if your kids are already side-eyeing the cottage cheese—blend it first.

They may never even know it is there. 😉

🥦 The Easiest Healthy Dinner Formula

When you do not know what to make, keep it simple.

Aim for:

• Protein
• A carbohydrate for energy
• A fruit or vegetable

That is it.

You do not need every dinner to look like it belongs on Pinterest.

Frozen vegetables count.
Canned beans count.
Microwaveable rice counts.
Bagged salad counts.
Shortcuts count.

Convenience is not failure.

Sometimes convenience is what helps us stay consistent.

📖 Scripture for This Episode

1 Corinthians 10:31

“So, whether you eat or drink, or whatever you do, do all to the glory of God.”

Even something as ordinary as making dinner can be an opportunity to care for the body God gave you and serve the people He placed in your home.

You are not “just making dinner.”

You are nourishing your family, supporting your strength, and stewarding what God has given you. 🤍

✅ Your Meal Challenge

Pick just one of these meals to make this week:

• Sheet-pan chicken fajita bowls
• Slow-cooker turkey taco soup
• High-protein cheeseburger skillet

Add it to your grocery list and choose the night you are making it.

Because waiting until 5:00 PM on your busiest day to decide what is for dinner is how cereal becomes a strong contender. 😂

And listen—sometimes cereal is fine.

But a little planning can make your evening feel so much easier.

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

💌 Join Workouts and the Word

Want more simple workouts, biblical encouragement, healthy family meal ideas, and realistic wellness tips made for busy moms?

Join the Workouts and the Word email list at:

workoutsandtheword.grwebsite.com

Come get stronger in your faith, your fitness, and your everyday life—one simple step at a time. 💪🤍

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Apply the Bible to Your Daily Life: James 1:22 for Busy Christian Moms ✨

Mama, have you ever read your Bible, closed it, and then five minutes later realized you barely remember what you read? 😂📖

The kids need breakfast, someone can’t find their shoes, work is calling, the laundry is waiting…and suddenly that verse you just highlighted is gone from your mind.

In this episode of Workouts and the Word, we’re talking about how to go from simply reading the Bible to actually living it out in the middle of busy mom life.

James 1:22 reminds us:

📖 “But be doers of the word, and not hearers only…”

God’s Word isn’t meant to stay highlighted on the page. It’s meant to shape how we respond to our kids, our husbands, stress, worry, conflict, work, health, and everyday life.

✨ In this episode, we’re talking about:

📖 How to apply Scripture to your daily life instead of simply reading and forgetting it

🙏🏼 How to read the Bible with the intention of responding to what God shows you

✍🏼 Simple questions to ask after Bible study so you can understand what God may be teaching you

👣 How to choose one practical action step from what you read

💪🏼 Why living out Scripture is a lot like strength training—you don’t get stronger just by knowing what to do…you actually have to DO it 😂

🤍 How obedience grows our faith without becoming another thing we have to do perfectly

🏡 How to live out biblical truth in motherhood, marriage, work, health, and everyday routines

👧🏼 Why letting your children see you apologize, pray, forgive, and return to God’s Word is such an important part of discipleship

🌿 What to do when you don’t live the verse perfectly—and why you can always return to God’s grace

✨ Your Simple 3-Step Challenge

1️⃣ Read with the intention to respond.
Before you open your Bible, pray:
“God, show me what You want me to know about You and how You want me to respond.”

2️⃣ Choose one specific action.
Finish this sentence:

“Because of what I read today, I will…”

Maybe you’ll apologize.

Maybe you’ll pray instead of panic.

Maybe you’ll encourage your husband.

Maybe you’ll choose patience with your kids.

Maybe you’ll care for your body through movement, rest, hydration, or a nourishing meal. 💪🏼🥗

One truth. One action. One faithful step.

3️⃣ Carry the Scripture into your day.
Put it on your bathroom mirror.
Write it beside your computer.
Repeat it while driving.
Think about it while folding laundry.
Talk about it with your kids.

Don’t leave God’s Word sitting in the chair where you studied it. Take it with you. 📖✨

🤍 A reminder for the busy Christian mom:

Being a doer of the Word does NOT mean applying Scripture perfectly.

It means allowing God’s Word to correct you, guide you, and keep changing you.

If you lose your patience…

If you worry again…

If you don’t respond the way you hoped…

Go back to God.

Confess it. Receive His grace. Make it right when needed. And keep growing. 🤍

📖 Scriptures mentioned in this episode:

✨ James 1:22
✨ Ephesians 4:32
✨ James 1:23–25

💪🏼 And remember this:

You can read every strength-training book, save every workout on Instagram, and know exactly how to do a squat…

…but your legs aren’t getting stronger until you actually do the squat. 😂

The same is true with our faith.

We don’t just want to KNOW God’s Word.

We want to LIVE it.

✨ JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants to grow stronger in your faith, take better care of your body, and build healthy habits that actually fit real life, join my email list!

You’ll get:

📖 Biblical encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic wellness + healthy habits
🙏🏼 Faith-filled motivation
🤍 Practical ways to stay consistent without chasing perfection

💌 Join here:
Workoutsandtheword.grwebsite.com

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian faith and fitness podcast for busy moms who want to grow stronger spiritually and physically without adding more overwhelm.

We talk about Bible study for busy moms, applying Scripture to everyday life, Christian motherhood, realistic strength training, healthy habits, body stewardship, faith-based wellness, consistency, and learning how to keep God at the center of real life.

⭐ ENJOYED THIS EPISODE?

Follow Workouts and the Word so you don’t miss the next episode, share this one with another busy Christian mom who wants to grow in her faith, and leave a rating or review to help more moms find the podcast.

And remember:

📖 Read one truth.
👣 Choose one action.
🤍 Take one faithful step.

Don’t just hear the Word—live it. ✨

💪🏼📖🤍 Strong body. Strong faith. Real life.

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Balance Studying Scripture and Busy Mom Life in 3 Easy Steps ✨

Mama, if you want to spend more time in God’s Word but every time you sit down someone needs a snack, the laundry is buzzing, or your brain suddenly remembers 12 things you forgot yesterday…this episode is for you. 😂📖

You do NOT need a perfectly quiet house, an hour-long morning routine, or a fancy Bible study plan to grow closer to God.

In this episode of Workouts and the Word, we’re talking about how busy Christian moms can build a realistic Bible study routine, stay consistent in Scripture, and grow in faith right in the middle of real motherhood. 🤍

✨ In this episode, we’re talking about:

📖 How to create a simple Bible study routine for busy moms

☕ How to connect Scripture to habits you already do every day

✍🏼 A simple Read, Write, Respond Bible study method

🙏🏼 How to pray through what you read and actually apply Scripture to your life

🤍 Why your time with God does NOT have to look perfect to be meaningful

🏡 How to study the Bible in the middle of motherhood, work, laundry, noise, and real life

✨ Why carrying one Bible verse throughout your day can help you stay rooted in God’s Word

👧🏼 How letting your kids see you read Scripture can help make faith a normal part of everyday family life

🌿 Why missing a day doesn’t mean you failed—and why you can simply start again

Mama, Bible study doesn’t have to be another thing on your to-do list that makes you feel behind.

It can be five minutes with your coffee.

One verse at the kitchen table.

A Psalm during your lunch break.

A prayer whispered while folding laundry.

It still matters. 🤍

✨ Your 3-Step Bible Study Challenge

1️⃣ Choose an anchor
Connect your Bible time to something you already do—morning coffee, lunch, nap time, or bedtime.

2️⃣ Read, Write, Respond
Read a short passage, write down one truth that stands out, and respond to God in prayer.

3️⃣ Carry one verse with you
Repeat it while driving, working, cooking, cleaning, or taking care of your kids.

That’s it.

You don’t need more time.

You need a simple rhythm that helps you stay connected to God in the life you already have. 📖✨

💡 Scriptures mentioned in this episode:

📖 Deuteronomy 6:6–7
📖 Psalm 119:105
📖 Philippians 4:6–7
📖 Psalm 46:10
📖 Luke 10 — Mary and Martha

🤍 A reminder for the busy mom:

The dishes will need to be washed again.

The laundry basket will refill. 😂

Another email will come.

But time in God’s Word helps prepare your heart for everything else you are carrying.

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

Join here:
Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Work Out With Bible Scripture for the Busy Working Mama

Mama, does it ever feel like Bible study, exercise, caring for your kids, and getting to work on time are all competing for the same few minutes? I get it. 💕

In this episode of Workouts and the Word, I’m sharing a simple way to bring Scripture into your workout. We’ll choose one Bible verse, pair it with a short strength training routine, and use movement as a chance to pray. You don’t need a perfect schedule to begin. Even five or ten minutes can be a beautiful place to start. 🌷

In this episode, we’ll talk about:

✨ Keeping faith and fitness in perspective with 1 Timothy 4:8
📖 Choosing one verse for the day you’re having
💪 Pairing Scripture with a simple strength workout
🙏 Turning your walk, workout, or cool-down into prayer

Your simple workout: Complete 2–3 rounds of 10 bodyweight squats, 10 wall push-ups, 1 minute of marching in place, and 10 standing knee raises on each side. Keep Isaiah 40:31 nearby and reflect on it as you move. Adjust the movements to what feels right for your body.

Your challenge this week: Choose one verse and spend ten minutes moving, reflecting on God’s Word, and talking with Him. If a child needs you halfway through, mama, your workout still counts—kids and all! 🤍

Want more simple workouts, biblical encouragement, and practical tips for busy moms? Join my email list athttp://workoutsandtheword.grwebsite.com/. 💌

Scriptures mentioned: 1 Timothy 4:8 · Isaiah 40:31 · Philippians 4:6–7 · Galatians 6:9

If this episode encouraged you, share it with another busy working mom who could use a little less pressure and a little more encouragement today. 🌸

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

Join here:
Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ 3 Simple Ways to Strengthen Your Faith & Fitness as a Busy Mom ✨

Mama, if you’ve been telling yourself you’ll start working out, reading your Bible, or taking better care of yourself when life finally slows down…this episode is for you. 🤍

Between work, kids, sports, marriage, laundry, meals, and everything else motherhood brings, finding time for your health AND your faith can feel impossible.

But you don’t need another complicated plan.

You just need to START.

In this episode of Workouts and the Word, I’m sharing 3 simple ways busy Christian Mamas can start building stronger faith, a stronger body, and healthier habits, even when you don’t have much extra time.

✨ In this episode, we’re talking about:

📖 How to start reading the Bible consistently even if you only have a few minutes a day

💪🏼 Simple strength training for beginners that you can do at home with dumbbells, household items, or just your bodyweight

🏋🏼‍♀️ 3 easy exercises to start with: bicep curls, high knees, and squats

⏰ How to fit exercise into a busy mom schedule without needing an hour-long workout

🌿 Why building muscle matters for women as we get older and want to stay strong for everyday life

🙏🏼 How faith, discipline, and consistency work together when you’re trying to create healthier habits

✨ Why you don’t need to wait until Monday or the beginning of another month to finally start taking care of yourself!

Mama, your workout doesn’t have to be perfect.

Your Bible study doesn’t have to be an hour long.

And your healthy routine doesn’t have to look like anyone else’s.

Start with one verse.

Start with three exercises.

Start with five minutes.

Just start where you are. 🤍

Small steps repeated consistently can help you build a stronger body, stronger habits, and most importantly a stronger relationship with God.

✨ Your simple challenge for today:

Open your Bible. 📖
Move your body. 💪🏼
And stop waiting for the “perfect” day to begin.

Because the perfect day probably isn’t coming…but you can start TODAY.

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian Mom who wants simple workouts, strength training tips, healthy habits, high protein family meals, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits and dinners
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

Join here:
Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical encouragement, healthy habits, family meals, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time!

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy Mom who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

3 Strength Training Myths for Busy Moms (and How I Trained for Triathlons With My Kids)

Mama, if you’ve been waiting for life to calm down before you start strength training…you might be waiting forever. 😂🤍 Between kids, work, laundry, meals, sports, appointments, and everybody needing something, finding time to work out can feel impossible.

In this episode of Workouts and the Word, we’re busting 3 common strength training myths that can keep busy moms stuck before they even start. 💪🏼✨

I’m also sharing what training for three triathlons looked like with kids in the picture. 🏃🏼‍♀️🚴🏼‍♀️🏊🏼‍♀️ I wasn’t training to win, I just wanted to finish. And honestly, motherhood taught me that showing up counts, even when it doesn’t look perfect.

✨ In this episode, we’re talking about:

💪🏼 Strength training for busy moms
🏋🏼‍♀️ Common strength training myths for women
⏰ How to fit workouts into real mom life
😂 Why “perfect conditions” are probably not coming
🏃🏼‍♀️ What triathlon training taught me about consistency
🤍 Why doing something is better than waiting to do everything perfectly
🙏🏼 Caring for the body God gave you without making fitness your whole life

If you’re a busy or working mom who wants to feel stronger, build a realistic workout routine, and take better care of yourself without adding more overwhelm, you’re in the right place!

You do not need more time.

You need a plan that works with the life you already have. 💪🏼📖✨

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

Join here:
Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

Episode title: 3 Easy Healthy Meals for Busy Moms (That Your Family Will Actually Eat!)

Mama, if figuring out what to make for dinner feels like a daily game of “what can I throw together before everyone starts asking me what’s for dinner?”…this episode is for you. 😂🥗

Eating healthier does NOT mean making yourself a separate meal, spending hours meal prepping, or serving your family food they’re going to stare at suspiciously. 😂

In this episode of Workouts and the Word, I’m sharing 3 simple, healthy, family-friendly meals that are realistic for busy moms and packed with ingredients that can help you fuel your body and support your fitness goals. 💪🏼✨

These are the kinds of meals I love—simple ingredients, plenty of protein, minimal prep, and something the whole family can enjoy. Because I do NOT have time to be making six different dinners. 🙌🏼

✨ In this episode, we’re talking about:

🍝 An easy high-protein pasta dinner using protein noodles, a healthier sauce, and lean meat

🥘 A simple crockpot meal for busy nights when you need dinner basically making itself

🥗 Easy ways to build healthy, balanced family meals without overcomplicating nutrition

💪🏼 Why adding protein to your meals can help support your strength and fitness goals

⏰ Quick dinner ideas for busy and working moms who don’t have hours to spend in the kitchen

👨‍👩‍👧‍👦 Healthy meals that your kids and husband can eat too—because we are NOT running a restaurant over here. 😂

🤍 Why eating well doesn’t have to mean eating perfectly

If you’re trying to eat healthier, build muscle, have more energy, or simply stop staring into the refrigerator at 5:30 wondering what everyone is going to eat…girl, I got you. 😂

You don’t need fancy recipes.

You don’t need perfect meal prep.

And you definitely don’t need another complicated diet.

You just need a few simple meals you can make again and again that fit your real life. 🥗💪🏼✨

✨ THE 3 EASY MEALS FROM THIS EPISODE

🍝 1. Easy High-Protein Pasta Night

You’ll need:

🍝 Protein pasta
🥩 Lean ground turkey, chicken, or lean ground beef
🍅 Your favorite lower-sugar pasta sauce
🧀 A little parmesan or mozzarella
🥦 Optional: spinach, zucchini, peppers, or another veggie your family will actually eat

How to make it:

Cook your pasta according to the package directions. Brown your meat, drain if needed, and add your pasta sauce. Toss everything together and top with a little cheese.

That’s it. 😂

Serve it with a veggie, salad, or fruit on the side and you have an easy, protein-packed dinner the whole family can eat.

✨ Busy Mom Tip: Make extra! Leftovers = tomorrow’s lunch handled. 🙌🏼

🍂 2. Easy Crockpot Chicken Taco Bowls

You’ll need:

🍗 Boneless skinless chicken breasts or thighs
🌮 Taco seasoning
🥫 Black beans
🌽 Corn
🍅 Salsa
🍚 Rice
🥑 Optional toppings: avocado, shredded cheese, Greek yogurt, lettuce, tomatoes

How to make it:

Add your chicken, taco seasoning, salsa, beans, and corn to the crockpot.

Cook until the chicken is fully cooked and tender, then shred it right in the crockpot.

Serve over rice and let everyone add their favorite toppings.

✨ Busy Mom Tip: Put all the toppings out and let the kids build their own bowls. Less work for you AND they think they’re in charge. 😂🙌🏼

You can also use the leftovers for tacos, quesadillas, wraps, or lunch the next day.

🥔 3. Simple Sheet-Pan Chicken, Potatoes & Veggies

You’ll need:

🍗 Chicken breast or chicken tenderloins
🥔 Baby potatoes
🥦 Broccoli, green beans, carrots, or whatever veggie your family likes
🫒 Olive oil
🧂 Your favorite seasonings

How to make it:

Cut everything into similar-sized pieces, spread it on a sheet pan, lightly drizzle with olive oil, and add your favorite seasonings.

Bake until the chicken reaches a safe internal temperature and the potatoes and vegetables are tender.

One pan. One dinner. Less cleanup. 👏🏼😂

✨ Busy Mom Tip: Change the seasonings each week and suddenly it feels like a completely different meal without you actually learning another recipe.

💪🏼 KEEP IT SIMPLE, MAMA

A healthy meal does not have to be complicated.

Think:

🍗 Protein
🥦 Something colorful
🍚 A carb for energy
🤍 A meal your family will actually eat

That is a win.

You don’t need to cook perfectly to take care of yourself and your family. Start with a few easy meals, repeat them often, and make healthy eating work for YOUR life.

🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY

If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!

✨ Faith-filled encouragement
💪🏼 Simple workouts for busy moms
🥗 Realistic healthy habits
📖 Biblical encouragement
🤍 Motivation to help you stay consistent

💌 Join here:
Workoutsandtheword.grwebsite.com

🛍️ RESOURCES FROM THIS EPISODE

📖 My recommended Bible: https://a.co/d/04Z9tP3N

💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV

🎙️ ABOUT WORKOUTS AND THE WORD

Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.

We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.

⭐ ENJOYED THIS EPISODE?

Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.

Strong body. Strong faith. Real life. 💪🏼📖✨

Workouts and the Word Scripture & Strength Training for Busy Moms

Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ Welcome to Workouts and the Word — Scripture & Strength Training for Busy Mamas ✨

If you’re a busy Christian Mom who wants to feel stronger, have more energy, build healthy habits, and grow in your faith but you do NOT have hours to spend in the gym or doing a Bible Study.. Girl, you’re in the right place! 💪🏼📖

This podcast is all about making faith and fitness feel simple, doable, and realistic for real mom life. Think quick strength workouts, practical wellness tips, healthy habits you can actually stick with, and biblical encouragement to keep your heart focused on what matters most.

Because sometimes your workout is 20 minutes with dumbbells…and sometimes it’s squats while dinner is cooking and carrying kids around the house. 😂 It still counts!

Around here, we’re choosing consistency over perfection, learning to steward our bodies well, getting stronger physically and spiritually, and keeping God at the center of it all. 🤍

You can expect episodes about strength training for women, workouts for busy moms, Christian fitness, faith-based wellness, healthy habits and meals, energy, consistency, body stewardship, motherhood, and growing stronger in your walk with God.

So grab your Bible, your water bottle or a protein shake and whatever weights you have laying around. ✨ We’re building stronger bodies, stronger faith, and healthier lives, one simple step at a time!