How to Protect Your Vulnerable Areas with Strength Training

Have a question? Click here. In this episode of the Grace Health Podcast, Janice McWilliams joins us, a psychotherapist, spiritual director, and author of "Restore My Soul: Reimagining Self-Care for a Sustainable Life." We discuss how to practice meaningful self-care that goes beyond "Barbie-style" pampering to create sustainable rhythms that prevent burnout while living out your calling. Janice McWilliams (MDiv, LCPC) is a psychotherapist in private practice, a certified spiritual director, speaker and author of Restore My Soul: Reimagining Self-Care for a Sustainable Life. Janice completed her Master of Divinity at Howard University and her counseling degree at Loyola University in Maryland. Janice’s love of the depths and intrigue of the human experience is matched by her desire to find her place in God’s work of restoring and revitalizing souls everywhere. Her blog promotes spiritual, relational, and psychological transformationYou'll hear today:1.  The Problem with "Barbie-Style" Self-Care 2. What the "Hormone Soup Metaphor" is3. How to Take a Better Break  4. Learning from Jesus's Rhythms 5. Discerning What Is "Ours to Do" 6. Balancing Fast and Slow Seasons 7.  Phone Usage and Self-Care 8. The Four Realms of Self-Care Connect with Janice:Book: Available on Amazon and NavPressWebsite: hormonesoupresource.comJanice’s Resources:Restore My Soul: Reimagining Self-Care for a Sustainable LifeOnline course for ministry leadersConnect with Janice:https://janicemcwilliams.comInstagram: @janicemcwilliamsJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. In this episode, we discuss the modern quest for optimization and maximization in health practices and how it might be making us miserable. Drawing from an article from the Sunday Times, we chat about this trend through the lens of this podcast's six core values: knowledge, discernment, diversity, encouragement, faith, and grace.Key Topics CoveredThe dangers of health "maximization" cultureImportance of finding information relevant to your unique bodyWhy men's health advice often doesn't work for womenViewing your health journey through a lens of graceFinding balance between health goals and spiritual well-beingJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. In this episode, I interview Ann Swanson, author of "Meditation for the Real World" and "Science of Yoga." Ann, a new mother who recently published her meditation book, shares practical meditation techniques for everyday life. We chat today about:1.  Meditation Benefits 2. How to Meditate with 3am Insomnia3. Common Meditation Misconceptions 4. Practical Meditation Tips Join the 5 day, science-backed meditation challenge at www.MeditationForTheRealWorld.com  Get Ann’s Books:Meditation in the Real WorldScience of YogaConnect with Ann:www.MeditationForTheRealWorld.comwww.scienceof.yogaYouTube: https://www.youtube.com/@AnnSwansonWellnessJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. Today we have a different style episode for you to enjoy and learn from.  There are three sections in this episode - a rant about misleading health headlines, a rave about taking a break from social media, and a review of an interesting article about understanding tiredness. This format is a departure from our usual in-depth topics on aging, nutrition, and interviews with experts but it's still very much worth a tune in!*** Remember, this insightful information comes from Caroline Williams's article "A fresh understanding of tiredness reveals how to get your energy back," published in New Scientist.Read the Article in Apple News+Join The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. In this episode, Alexandra Yu, a registered nurse, author, and podcaster, discusses seeking God's wisdom first for health and healing. She shares her journey from being focused on food and natural remedies to discovering a more holistic approach to health that also prioritizes spiritual well-being. Alexandra emphasizes the importance of going to God first for health guidance rather than immediately turning to Google or conventional medicine.We chat today about:Alexandra's personal health journeyNatural remedies that helped AlexandraThe importance of meditating on God's word (Joshua 1:9)Trusting God through health challengesUnderstanding that God is the Great PhysicianStories of friends who received divine guidance for health issuesPossible spiritual warfare affecting physical healthFinding your specific calling - being energized by doing what God created you to doLinks Discussed:Free Guide: Holistically Healthy Woman: 4 Steps to Move Away from Modern Medicine for ChristiansOne Hidden Piece to Helping Your Chronic Pain PuzzleGet your copy of Alexandra’s book: Discover God’s Health Wisdom: Exposing 8 Common Myths That Keep You SickConnect with Alexandra:www.herholistichealing.comInstagram: @herholistichealingFacebook: www.facebook.com/groups/herholistichealing (Facebook Group)YouTube: https://www.youtube.com/@AlexandraYuJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. Today we are diving into six essential nutrition guidelines for women navigating perimenopause and beyond. Our approach here at Graced Health is rooted in Intuitive Eating, self-care, flexibility, and individual needs rather than strict diet rules. Also, loads of GRACE! It's not about being perfect but simply trying your best to steward well and care for the body that the Lord gifted you to do life in.Key points discussed:1.  The importance of approaching nutrition from a place of self-care, not restriction 2.  The wisdom of implementing changes slowly and mindfully 3.  Why it's key to listen to YOUR unique body4.  How to be aware of potential eating disorder triggers 5.  Popular eating habits that are not recommended for women in perimenopause 6.  The benefits of eating balanced meals and simple steps to start7.  High protein meal ideasLinks:Join my email list to learn more about Strong and Vibrant at HomeBig Time Adulting / Caitlin Murray Instagram Reel Episodes Discussed:Intuitive Eating Series Season 21Protein Series Season 23Ultra-Processed Foods, Food Science and Intuitive Eating: How to Create BalanceI've Gained Perimenopause Weight. Why I'm Not Trying to Lose it.Calcium: You Need More Than You Think!Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond)5 Things You Need to Know Before You Take SupplementsMenopause Belly and Body ChangJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. This conversation discusses the importance of strength training for women, particularly those in perimenopause and beyond. You'll learn four essential areas to strengthen to protect bones and build muscle health with aging. The episode emphasizes that many women already know they should strength train but feel overwhelmed about how to begin safely and effectively. Take heart, after tuning in, you'll know just where to start!Key points:1.  Four essential areas to focus on training as women age 2.  Strength training benefits 3.  Special note for cycling enthusiasts 4. Amy's six functional movement training approach Links DiscussedAre you integrating enough of this one fitness movement? Say Goodbye to Knee Pain with Strength and FlexibilityMy knees hurt when I lunge or squat- what's going on?My knees are shot. How can I strengthen my legs without squats and lunges?One Hidden Piece to Helping Your Chronic Pain PuzzleTighten Your Tinkler Pelvic Floor Program I use and recommendJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. This episode explores the critical role of strength training for women in perimenopause and beyond, specifically focusing on bone health. Key points discussed:-Explanation of two key bone cells and what they do- What happens when estrogen declines, osteoclasts increase activity while osteoblasts don't keep pace- A powerful cooking analogy to help you wrap your mind around important concepts- Why strength training is so important in maintaining bone health- Encouragement that it's never too late to start strength training- Recommendations of how to start strength training with small, doable stepsLinks:Calcium: You Need More than You Think!Worried About Osteoporosis? Prevent or Manage it with these Strategies with Dr. Doug LucasJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. Sherry Shaban shares a powerful personal journey from being a competitive athlete to overcoming a life-changing back injury and a tumultuous relationship with food and fitness. After a car accident at 16 that ended her athletic career, she struggled with identity and health, eventually discovering a holistic approach to wellness that goes beyond traditional diet and exercise methods.Central to Shaban's philosophy is understanding the role of the nervous system in eating behaviors. She explains that our body's "protection mode" (sympathetic nervous system) can trigger survival mechanisms like metabolism slowdown and binge eating in response to trauma, emotional distress, or perceived scarcity. Her approach focuses on healing underlying emotional issues, shifting from a diet culture mindset to intuitive eating, and understanding the deeper motivations behind health and fitness.Key points:Sherry explains that eating behaviors are deeply connected to the autonomic nervous systemTrauma, food scarcity, and emotional distress can trigger a "protection mode" responseWhy it's recommended to address underlying emotional traumas before starting intuitive eatingThe power in understanding one's triggers in healing your relationship with foodThe wisdom of changing motivation from appearance to functional goals in fitness (e.g., aging gracefully, maintaining independence)How to shift from "can't" to "don't" to change identity and habitsLinks DiscussedWhy Your Tight Hip Flexors Might be a Function of Your Nervous System with Elisabeth KristofGraced Health Podcast Season 21 Intuitive Eating Sherry’s LinksHit Decks AppFREE download of the Make Peace With Food Workbook at www.makepeacewithfood.comSign up for the free 9-day MasterclassFall in Love with Fitness PodcastConnect with Sherrywww.sherryshaban.comInstagram: @sherryshabanfitnessFacebook: SherrJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5

Have a question? Click here. This conversation explores the often hidden issue of addiction within church communities. In part 2 of this series, Sarah Pritchard and Amy discuss addiction and recovery, emphasizing that addiction is an illness rather than a moral failing. They explore how shame and guilt often accompany addiction but aren't helpful since the person is suffering from a disease. Sarah shares her personal perspective that addiction isn't necessarily caused by trauma or upbringing, suggesting it may be more related to chemical makeup or genetics. The conversation also touches on faith, addressing the misconception that being a "better Christian" would prevent addiction problems. Key points include:- The church's response to addiction- Understanding addiction in religious communities- The challenge of shame- Finding effective support- Misconceptions about addiction being solely a moral failing- The chemical/genetic components of addiction versus environmental factors- How addiction affects people regardless of their background or upbringing- Finding gratitude in recovery and the recovery journey- Exploring the question of whether addiction has genetic components- The intersection of faith and addiction recoveryResources:Listen and watch Impacting Recovery - Uncensored on YouTubeCONTACT IMPACT RECOVERY CENTERImpactRecoveryCenter.netInstagram: @impactrecoverycenter TikTok: https://www.tiktok.com/@adamsimpact https://www.tiktok.com/@sarahp_impactJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellLeave a one-time tip of $5