This week our founder, Michelle Myers, had the opportunity to share about her new book Famous in Heaven and at Home on the Andy Savage show. Click here to listen to the recording and hear more of Michelle’s heart behind her new book exploring the Proverbs 31 woman and God’s unique call on our lives.
Author Archive for Michelle Myers
During the week, most of us fall into a regular routine. Whether it’s work-driven or motivated by our kid’s schedules, most tend to do a much better job of staying on track with our health during the week. We make strides in our fitness, we make pretty good choices with our eating…
And then the weekend comes.
For some, it’s no big deal. But for others, those extra “free time” hours or bonus activities somehow can get us off track. If we’re not careful, a careless weekend (regularly, as a rule), can even undo what we worked hard to accomplish during the week.
So how do we make sure our weekend doesn’t end up being a weak end? Here are my 5 top tips:
Get outdoors.
Being inside typically leads to less activity. If you can get outside, even if it’s just in your yard playing with your kids, you’ll ensure extra steps in your day. Feel free to add in an extra traditional workout if that’s what you prefer to do on the weekends, but don’t feel pressure. Just enjoying His creation + time with our families is enough to make sure we stay moving.
Rest + Relax.
Make time to relax. Our weeks typically keep us on the go, and the only way we can ensure we’re ready to do it all again next week without feeling burned out is by taking some extra recharge time. Whether that means a bubble bath, an afternoon nap, or just taking time to paint your toenails, squeeze some relaxation time into your weekend.
Also, aim to get in bed at a reasonable hour as often as possible. We often justify staying up later since “it’s the weekend,” but especially if you have young kids, you probably find yourself getting up as early as your normally do on weekdays. We still require the same amount of sleep on the weekends, and the last thing we need is to begin our week already exhausted.
Indulge once, not always.
I’m not one for restriction…but if we eat like calories don’t count on the weekend, we’ll find ourselves sabotaging our results…but more importantly, we’ll find ourselves feeling sluggish and even sick if we have more treats than our bodies are used to. One splurge won’t hurt you, but multiple indulgences will add up to more consequences than extra calories alone.
Get ahead for next week.
Hopefully, the weekends provide a little more freedom in your schedule. Use a little time to plan ahead. On the weekends, I like to plan our family meals, grocery shop, and prep whatever I can in advance as soon as I get home. (It’s amazing how much more likely we are to eat fruits and vegetables when they’re already washed + cut!)
I also schedule my workouts for the next week. I’m much more likely to do what has made it on my calendar, rather than leaving it to chance.
Keep Sunday special.
You know I couldn’t do a post on the weekend without keeping the main thing the main thing. ;) I absolutely treasure our Sundays, worshipping with other believers and getting a fresh word from the Lord through our pastor. His Word instructs us not to neglect meeting together (Hebrews 10:25). We need community, and we need to stick together. The encouragement and love we get from one another is always my favorite kick start to each week.
What about you? How do you stay consistent on the weekends?
There is truly no joy like bringing a sweet new life in the world. About 2 months ago, I had an idea for the Bump Sister Bootcamp. What if there was a group for pregnant moms to come together for encouragement + support to stay healthy during pregnancy? As you know if you’ve been following me for a while, serving women in health is a genuine passion of mine. Getting to combine that privilege with this special time in a woman’s life is so exciting to me. Plus, the fact that I get to serve these new mamas alongside two great friends who also happen to be pregnant is a bigger blessing! (I’ll introduce you to them in a minute!)
Our first round has been AWESOME! I absolutely loved seeing the group God put together!
Working out in pregnancy has many benefits including faster delivery, quicker recovery post-partum, and less complications at birth. Exercise in pregnancy has also been linked to reducing back pain + constipation in pregnancy. Plus, babies born to moms who exercise typically weigh the same as babies born to moms who did not, but have a higher percentage of muscle than fat. We can set them up for the healthiest life from the beginning!
Then…there’s the eating portion. Many women gain more weight than what is recommended because they’re consistently giving into cravings, or they’re misinformed on what it means to “eat for two.” There’s nothing wrong with an occasional craving (Y’all know I am no longer a legalist when it comes to food!), and we don’t believe in restriction. But I also know that I gained more weight in my first pregnancy than I should have, and it took me about 18 months to lose the weight post-partum after having Noah. I made much healthier decisions when I was pregnant with Cole, and I was back to normal when Cole was just 4 months old. Pregnancy is hard on our bodies, so any effort + discipline we apply during our pregnancies will only shorten our post-partum journey + help us get our bodies back to normal faster.
I’ll be real with you – working out consistently is tough anytime, and pregnancy just throws an extra variable for one more possible derail. During this time, we all need as much accountability + as many resources as possible because our health is never more important than when we are growing a human inside of us! We have to forget all the reasons we don’t want to exercise, and do it for the reason that trumps all excuses – doing what is best for baby! (And once we get started, we’ll feel better too!)
So that’s the magic equation of the group: Fitness + Nutrition + Accountability = SUCCESS.
The group isn’t free simply because you have to buy some tools to support your journey (They are the same tools we use, so we can best support you!). But there’s no additional fee to be a part of our group – you’re simply paying for the resources you’ll use now + later as you begin your post-baby journey. We’d love to continue to support you as your journey continues.
The tools you’ll need will include home workouts (If you’ve got a phone, you can access them!) + a meal plan that prioritizes nutrients + portions + supplements that make sure you + baby are getting the nutrition you both need.
Plus, as our FREE gift to you for joining, we want to supply you with a beautiful pregnancy devotional book that will keep your heart aligned with His while we steward our bodies during this special time God has blessed us with!
Spots are limited, so please contact me today if you would like more information on the tools you’ll need to get started. I expect this group will fill up fast!
Here’s a little more info about me + the other bump sisters leading this group if you’re new here. We can’t wait to meet you and walk through this journey together!
Meet Michelle:
Pastor’s wife, published author, multiple business owner & mom of 2 boys (Noah, 5, and Cole, 2), you would think there’s not much that could surprise me. But when I found out this baby was a girl, I was floored! We are as excited as we are scared, but feel so blessed God has given us the opportunity to raise a female Kingdom chaser!
Biggest pregnancy surprise this round: “My hair grows too fast and keeps getting darker (even if I color it!), and I carried my boys so much higher. There are times when I feel Shea move when I think, “Ummm, are you supposed to be there?!”
Meet Ashley:
Wife to Seth & mommy to Leyton (6), Ashley is also a newborn photographer + homeschooling mom. Needless to say, home workouts have been the key to her fitness in this busy season of life. After a rough 1st trimester, Ashley is finally craving movement + energy-boosting foods and can’t wait to get this group going!
Biggest pregnancy surprise this round: “Other than the fact that we’re not finding out the gender this time, I’m pretty confident I’m carrying a little athlete or dancer! I’m the one who needs the 14 hours of sleep they say a baby inside the womb gets since my little one is throwing dance parties when I’m trying to sleep!”
Meet Mandy:
Mandy is pregnant with her third girl, Naomi, and due August 2016. Sarai (4) and Amaya (2) are as excited as Mommy and Daddy! Mandy is a pastor’s wife and loves serving alongside her husband, Marcus, at their church. She loves working with women to better their health because she knows first-hand the difference it makes in the life of the family when Mom is healthy!
Biggest pregnancy surprise this round: “I started showing SO fast! I pretty much took the pregnancy test and had to bust out the maternity jeans!”
Meet Caroline:
Caroline is pregnant with her first, and she should find out boy/girl during our bootcamp this round – eek! She’s married to Brian, and they are over the moon excited to enter into parenthood, and all the blessings (and craziness) that comes with it. You may recognize her from Fit for His Glory.
Biggest pregnancy surprise: “It’s all surprise since I’m new at this!”
CONTACT MICHELLE to get started in Bump Sister Bootcamp with her as your coach. (If Caroline, Ashley or Mandy sent you this link, please reach back out to them for details!)
Here’s what a few of our bump sisters had to say after Month 1:
“Bump Sister Bootcamp has helped me tremendously over the last month! I have energy, love the workouts, look forward to Shakeology and am journaling in an awesome devotional every week. But do you know what the very best part of the whole group is? It’s the check-ins with our Bump Sisters! Fitness is so vitally important, and so is nutrition and the ladies almost immediately become friends. We cheer each other on, share ideas, pray with and for each other, and just celebrate our blessed pregnancies.” – Courtney M.
“Bump Sister Boot Camp has given me the accountability I need to stay on track. I have always been up and down with my fitness since having kids and was never really comfortable in my own skin. I decided to give it my all after having my last baby and dedicated myself to being fit and eating cleaner. When I found out I was pregnant again, I wanted to stay focused on my goal of staying fit and healthy. I like the extra challenges that push me to stay on track and the kind words on my bump pictures as I grow bigger. I truly feel as if we are on this pregnancy/fit journey together. Lastly, I love the inspirational bible verses that are posted to remind me that no matter where you are at in your journey, at the end of the day it’s all about God and his glory!” – Samantha G.
If you need a little pick-me-up today, you’ve stumbled across my blog at just the right time! These date bars are one of our all time favorite sweet treats recipes from our even sweeter friend, Leslie Cassell.
Now, before you say that you don’t like dates, hear me: That doesn’t matter. You will LOVE these. Dates will be last thing on your mind as these gooey bars crumble in your mouth.
In our home, we believe in moderation. Yes, you’ll find our fridge full of fruits, veggies, hummus, almond milk and other clean ingredients, but we love to enjoy sweet treats every now and then too.
But to help me find ways to say “no” to most treats, I reserve my splurges for home-made goodies! For starters, nothing can beat the taste of a fresh, homemade treat. And secondly, we think it’s important to know what ingredients are and where they’re coming from.
So no, this recipe is definitely not low-calorie, but it does hold some nutritional value between the dates, nuts, oats, and coconut. Plus, you can bask in the satisfaction of knowing where all of your ingredients came from. And it makes for some pretty fun memories in the kitchen too.
We hope this will become a new favorite recipe for your family like it has been for ours! Enjoy!
What you will need:
- 8 oz. chopped dates
- 1 cup sugar
- 1 cup hot water
- 1/2 tsp. vanilla
- 1 cup brown sugar
- 1 1/2 cup oats
- 1 1/2 cups flour
- 1/2 tsp. salt
- 1/2 tsp. baking soda
- 1 cup chopped nuts
- 1 1/2 cups coconut
- 2 sticks (1 cup) melted butter
Directions:
- Preheat oven to 350 degrees.
- Cook together chopped dates, sugar, and water on stove at low heat until thickened. About 20 minutes.
- Remove from stove and add vanilla.
- Mix the rest of the ingredients in a mixer until well blended to make the dough.
- Put half of the dough mixture in a greased 9×13 pan, then cover with date mixture. Crumble the rest of the dough mixture over the top.
- Bake for 25-30 minutes, it should be bubbly and browned.
- Enjoy!
Sure, research shows the people who work out first thing in the morning are the most consistent. But I’m not a legalist who will tell you it’s the only time of day you can work out. So if you’ve got a time that works for you daily – awesome! But for those of you who have schedules that indicate if your workout doesn’t happen first thing it doesn’t happen, here are a few tips to help you decrease the chances of hitting the snooze button + increase your chances of staying committed to your health goals.
Go to bed earlier.
Duh, right? But most of the time, this is the biggest part of the battle that we can control. I know it’s tempting to binge watch Netflix with your spouse or (for my fellow WAHM’s) to catch up on work you want to get ahead on while kids are sleeping, but you need your rest too! If you know what time the alarm is going off, the only way to ensure you get the rest you’ll be convinced you “have to have” when you’re tempted to ignore the alarm the next morning is by going to bed earlier. Promise – if you go to bed early, it’s not difficult to get up early!
Sleep in your workout clothes.
Eliminate as many excuses as possible. If you wake up and you’re already ready to work out, that’s one less thing to derail you. Just add socks + shoes, brush your teeth, and go!
Put the alarm clock on the other side of the room.
If you have to physically get out of bed to turn the alarm off, you are much less likely to crawl back into bed. After all, isn’t getting out from underneath the warm covers the hardest part? You’re halfway there with this one tip alone!
Work out at home.
If the problem seems to be finding the extra time to drive to a gym, home workouts have changed since the 80s. It’s no longer leotards + 2 lb. dumbbells. You can get a killer workout – ranging from bootcamp style, weight lifting, kickboxing, dance, yoga, even CrossFit – that you can access from your phone without ever leaving your house.
(I’d love to coach you on your home fitness journey, and help you select the workout that is right for you based on your current needs + goals. Contact me here to get started!)
Cling tight to a reason for taking care of your health that’s meaningful.
Beauty is fleeting (Proverbs 31:30), and God looks at our heart (1 Samuel 16:7). Believing that we will be motivated by the scale or a pants size when those things are void of genuine purpose will not captivate our attention for long. Let’s choose to remember that first, our bodies are gifts He has given us to serve Him well while we’re here, and the better care we take of ourselves, the more we can accomplish for Him and care for those He has entrusted to us.
Which tip jumped out at you as most helpful? Any other tips you would add?
As I’m now entering my second trimester of pregnancy (I cannot believe how quickly #3 is going by!), I have been getting lots of questions from other women asking how I stay healthy during pregnancy. Growing a human inside you is a humbling reminder of how being a good steward of our health is not all about ourselves, but a way we can care well for the people the Lord has entrusted us with…both those in our life and in our belly!
I wanted to share a few of my go-to supplements during pregnancy that I use make sure I am giving my body all the nutrients and care that it needs to function at its best, while also providing optimal nutrition and love for the new life growing inside of me! (Also, scroll to the bottom for some FAQs!)
Disclaimer: I am not a doctor. I am simply sharing what has worked for me. Always chat with your doctor first in case there’s anything unique in your pregnancy that would need to be addressed before getting started with these supplements.
Rainbow Light Prenatal Multivitamin: In addition to being food-based, it also includes plant-source enzymes, ginger juice, and probiotics to support digestion and absorption, but reduce upset stomach. It is gluten-free, lactose-free and contains no artificial colors, flavors, sweeteners, preservatives or additives. You can find it on Amazon by clicking here, but I buy mine at Target.
Beachbody’s Core Omega 3’s: Beneficial for baby’s brain development, these are my favorite fish oil tablets, given that they’re easy to swallow & don’t have a fishy aftertaste. (Who wants to feel like they’re burping fish eggs for the rest of the day?) Click here to learn more and order your own!
Shakeology: I get my sweet tooth satisfied and a rush of superfoods to fuel my body AND my energy. These days, baby gets first dibs on nutrients, and I get the leftovers. So in pregnancy, it’s more important than ever to eat foods that provide dense nutrition. Shakeology is not only my healthiest meal of the day, but it’s also the most brainless! (Which lets be honest — is completely appreciated these days!) Want to try Shakeology? You can order one of seven different flavors by clicking here. (Vegan Chocolate is my personal favorite!)
Waiting in Wonder: Not a supplement, but I loved this resource not to much to not include the importance of its daily dose too. We had some sweet friends (who just had their first child a month ago) who sent this to us when they found out we had another sweet one on the way. This book is such a great reminder that this baby is a precious gift to us from God and to see His hand throughout the pregnancy journey. For my fellow pregnant mamas, I highly recommend getting a copy for yourself! You can order one off of Amazon by clicking here!
A few more FAQ’s:
Did your OB-GYN approve your supplement routine? Yes. I have an awesome doctor who I respect professionally & as a mom herself. Of course, she recommends all of her patients use a prenatal vitamin + Omega 3’s, and when I asked her about Shakeology, she said, “It’s squeaky clean. What could be wrong with it?”
What about vitamin toxicity? Did your OB-GYN express any concern that you might be getting too many vitamins? No. Because the recommended daily value percentage by our FDA is based on the needs of a sedentary 12-year-old, she said pregnant women are much more likely to be vitamin deficient than struggle with a vitamin overdose.
Is there a reason why you use the vegan formula of Shakeology over the standard formula while pregnant? I typically recommend the vegan formula for pregnant + nursing moms simply because vegan proteins are easier for the body to digest. And let’s be real; our bodies have got enough going on these days! If we can make something easier on ourselves, why wouldn’t we?!
Can you tell a difference on the days when you don’t follow your supplement routine? 110%! In fact, prior to getting pregnant, I would alternate which meal of the day I would drink my Shakeology: breakfast or lunch, depending on that day’s schedule. But this pregnancy, I noticed a major dip in my energy mid-morning on the days I waited to have Shakeology until lunch. Thankfully, it only took me a few days to get to the root of the problem & see I could easily fix it by getting my Shakeology in me first thing.
Any other questions you’d like me to cover? Post it in the comments!
With my two boys, it’s rare that they ask for specific things for dinner at this age. Lucky for me, they are pretty great eaters and they enjoy a variety of foods! But this week, Noah had a special request! “Mom, could you make that recipe that has trees, cheese, and that stuff that’s like sticky rice?”
It took me a moment, but when I realized what he was asking for, I was so glad because these Broccoli Cheese Quinoa Bites from Every Day Dishes are one of my favorites! Thankfully, they keep well for lunch the next day, so I sent the boys to school with a meal they were extra excited about! And the fun thing is — they don’t even need a fork. You can totally eat these bites with your hands!
We follow the recipe as recommended, but make a few substitutes that work better for our family. My boys are sensitive to large amounts of dairy so we substitute Daiya brand vegan shredded cheese for cheddar and use nutritional yeast instead of Parmesan cheese. Noah doesn’t love green onion, so I just add a few more trees (translation: broccoli) to up the veggie count! For a little extra nutritional value, we sprinkle Himalayan sea salt instead of table salt, too. What healthy substitutes does your family use often?
You will need:
- 2 cups of cooked quinoa
- 1 cup finely chopped broccoli, firmly packed
- 1 cup sharp cheddar cheese, grated (or we use Daiya vegan shredded cheese)
- 2 green onions, sliced (optional)
- 2 large eggs, lightly beaten
- 1/2 tsp. garlic powder
- 2 tbsp. Parmesan cheese (or we use nutritional yeast)
- 1/2 tsp. pink Himalayan salt
- 1/4 tsp. pepper
Instructions:
- Preheat oven to 375 degrees and line a baking sheet with parchment paper. Lightly coat with cooking spray.
- Add cooked quinoa, chopped broccoli, and Daiya vegan shredded cheese to a large bowl and toss well.
- Then, thoroughly mix in eggs, garlic powder, nutritional yeast, salt, and pepper.
- Use a spoon to scoop the mixture onto the baking sheet like you would with cookie dough. Don’t worry about making a perfect ball, but press the ingredients in tightly together with your fingers.
- Bake in the oven for 20-25 minutes or until golden brown on the edges.
- Let cool for 5 minutes and enjoy!
Click here for the original recipe and other simple dishes that are easy to make!
One question: Are you making your health journey harder than it needs to be?
One of the main reasons people quit on their health & fitness goals is because the plan they’re following is too complicated. Too many rules. Too many restrictions. Not enough emphasis on the basics.
So if you’ve found yourself more frustrated than free in your fitness, I would love to come alongside you & guide you back to the basics. We are going to keep it simple, sweetie!
After you watch the video above, apply to be a part of the group here. This short survey will help me make a game plan best suited to match your goals & needs. Our group starts on February 15, and I will stop taking applications for this round on February 5.
Let’s do this!
I don’t know about you, but there are few things I have trouble resisting more than a chocolate chip cookie. Now… don’t get me wrong. I am a balance + moderation girl. I definitely don’t think there’s anything wrong with eating a cookie or two. I’m not THAT hardcore.
But what if there was a cookie I told you that you could eat daily that has exponentially more nutritional value than a normal cookie? Not to mention, that same cookie is toddler, kid + husband approved!
Would you simply say, “Stop talking, Michelle, and hand over the recipe?” My thoughts exactly. Here you go! Enjoy!
You will need:
- 1 cup quick oats
- 1 cup Earth Balance coconut + peanut spread (or nut butter of your choice)
- 1/2 cup raw unfiltered honey
- 1/4 cup flaxseed meal
- 1 scoop vanilla protein powder (I use Shakeology for an extra superfoods boost!)
- 2 TBSP chia seeds
- 1/2 cup mini dark chocolate chips
Instructions:
- Add quick oats, flaxseed meal, protein powder & chia seeds to a large mixing bowl.
- In a smaller mixing bowl, add nut butter and honey. Stir until well-mixed.
- Add nut butter + honey mixture to the dry ingredients in the large mixing bowl. Use a spatula to blend the ingredients together until a cookie dough texture is formed.
- Sprinkle chocolate chips until distributed evenly in the dough.
- Roll into balls. (Bonus tip: Wet your hands with water before rolling to avoid the mixture sticking to your hands.)
- Store in the refrigerator in an air-tight container to avoid them drying out…if you anticipate them staying in your house long enough for that to be an issue. ;)
- For best results, pop 1-2 in the microwave for 8-10 seconds & serve with a glass of almond milk. You won’t believe it’s not a “real” dessert. And because of all the nutrient-dense superfoods, this is actually a cookie that will make you feel full!
Need more info on Shakeology? Contact me here – I would love to tell you about it!
Want some accountability in your health + fitness? Click here.
Are you a fitness professional passionate about helping others? See if Team Iron is the right fit for you.
