70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

Armed to the Heart - Military Women, Work-life Balance, Female Veterans, Christian Moms, Pregnancy and Postpartum

Player FM - Internet Radio Done Right

Vor drei Jahren hinzugefügt

Inhalt bereitgestellt von Megan Gephart | Christian Life Coach | Military Mom Advocate | Catholic Working Mom | Pregnancy and Postpartum Coach, Megan Gephart | Christian Life Coach | Military Mom Advocate | Catholic Working Mom | Pregnancy, and Postpartum Coach. Alle Podcast-Inhalte, einschließlich Episoden, Grafiken und Podcast-Beschreibungen, werden direkt von Megan Gephart | Christian Life Coach | Military Mom Advocate | Catholic Working Mom | Pregnancy and Postpartum Coach, Megan Gephart | Christian Life Coach | Military Mom Advocate | Catholic Working Mom | Pregnancy, and Postpartum Coach oder seinem Podcast-Plattformpartner hochgeladen und bereitgestellt. Wenn Sie glauben, dass jemand Ihr urheberrechtlich geschütztes Werk ohne Ihre Erlaubnis nutzt, können Sie dem hier beschriebenen Verfahren folgen https://de.player.fm/legal.

This Is Woman's Work with Nicole Kalil

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QUALIFIED: How Competency Checking and Race Collide at Work with Shari Dunn | 284 33:58

vor 17 Tagen33:58

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33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

vor 2 Jahren 35:20

MP3•Episode-Home

Hey mama! Maybe you're wondering, is it safe to run through my whole pregnancy? How long can I, or should I keep running? Running is a big part of my lifestyle, something I love, or something I need to maintain for my military fitness...how much can I keep pushing myself? What should I know & be mindful of as my pregnancy progresses through each trimester?

When exercising pregnant it can be hard to know when to adjust, when most of the advice we hear is to just keep doing what you were doing, or listen to your body without any specifics -- or it's all conflicting messages.

So in this episode you'll learn:

12 Red flags / Warning Signs to keep an eye out for your/baby's health & safety
8 Key Yellow Lights that will help you know what is too much for your body & pelvic floor
15 Ideas of Alternative Types of Cardio other than Running if you want to explore different options to maintain fitness that give you the conditioning benefits of running, but without as much impact on your core & pelvic floor
The most important things you need to know about your Core & Pelvic Floor with running through pregnancy (that will also set you up for a smoother postpartum recovery!)
How to Adjust your Running Routine through each Trimester.
A process I coach women through on how to make the right decisions for you in your training approach/strategy through pregnancy & postpartum

When I learned all of this through my certification as a Pregnancy & Postpartum Athleticism Coach it was so eye opening. It gave me an immense peace of mind. With my first pregnancy, even though I wanted to keep pushing & challenging myself in fitness I had so much anxiety about what's safe & what's not, because there's so much conflicting information out there on google and everyone says different things and gives you different opinions...so I just erred on the side of caution.

But let's help you confidently continue exercising so you can have the healthy, fit pregnancy you're hoping for, and set you up for a successful comeback postpartum (and lifelong fitness!)

*Just need a quick Breakthrough Coaching session to help you get clear on your approach to exercise through pregnancy or postpartum? Let's do a Power Hour so you can walk away with a clear plan & more confidence in your strategy to get after your goals! Schedule a 1 hr, 1:1 Call HERE

***Looking for a Postpartum Program you can trust, that'll help you rebuild to get you back into running & where you want to / need to be?

Strong + Resilient Postpartum Fitness Program (18 week+ Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth, get back to the military fitness test & fitness goals, and have an empowering postpartum experience where you & your family can truly thrive)

BOOK A FREE 15 min DISCOVERY CALL:

Email: megan@armedtotheheart.com

PREGNANCY & POSTPARTUM FITNESS RESOURCES:

Free Pregnancy Exercise Guide: How to Safely Exercise + Maintain Fitness Through Pregnancy

Free Postpartum Fitness Guide: How to Return to Fitness Postpartum for Military Mamas + Beyond

RESOURCES FOR MORE BALANCE IN FAMILY & WORK-LIFE:

Overcome the Overwhelm (Feel like your to-do-list is never-ending, and pulled in a million directions? Grab my FREE guide to help you balance work + mom life with less guilt + more peace, with God at the center)

Renew: My LIVE Group Coaching Mastermind of like-minded women pursuing more balance so they can lead a life aligned with their priorities, with Jesus at the center. It is an amazing community of support, tools to help you in your holistic health & fitness, and accountability so you can live out your calling more fully.

119 Episoden

#Fitness #Parenting #Religion #Christianity #Mental Health #Faith In The Military

70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

Armed to the Heart - Military Women, Work-life Balance, Female Veterans, Christian Moms, Pregnancy and Postpartum

published vor 2 Jahren

MP3•Episode-Home

So in this episode you'll learn:

12 Red flags / Warning Signs to keep an eye out for your/baby's health & safety
8 Key Yellow Lights that will help you know what is too much for your body & pelvic floor
15 Ideas of Alternative Types of Cardio other than Running if you want to explore different options to maintain fitness that give you the conditioning benefits of running, but without as much impact on your core & pelvic floor
The most important things you need to know about your Core & Pelvic Floor with running through pregnancy (that will also set you up for a smoother postpartum recovery!)
How to Adjust your Running Routine through each Trimester.
A process I coach women through on how to make the right decisions for you in your training approach/strategy through pregnancy & postpartum

But let's help you confidently continue exercising so you can have the healthy, fit pregnancy you're hoping for, and set you up for a successful comeback postpartum (and lifelong fitness!)

***Looking for a Postpartum Program you can trust, that'll help you rebuild to get you back into running & where you want to / need to be?

BOOK A FREE 15 min DISCOVERY CALL:

Email: megan@armedtotheheart.com

PREGNANCY & POSTPARTUM FITNESS RESOURCES:

Free Pregnancy Exercise Guide: How to Safely Exercise + Maintain Fitness Through Pregnancy

Free Postpartum Fitness Guide: How to Return to Fitness Postpartum for Military Mamas + Beyond

RESOURCES FOR MORE BALANCE IN FAMILY & WORK-LIFE:

119 Episoden

#Fitness #Parenting #Religion #Christianity #Mental Health #Faith In The Military

Alle episoder

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114. Trusting God in Uncertainty, Transitions, Leaving the Military, Pregnancy, Entrepreneurship 29:10

vor 39 weeks29:10

29:10

Hey friend. Today I'm sharing an update on where the Lord has been leading me, what I’ve been “giving birth to” and the humbling growth journey I've been on in this season. We're talking about big life transitions, leaving the military, learning to trust God more and the internal wrestling we often experience mentally, emotionally and spiritually amidst uncertainty and change. I share an update on this pregnancy, entrepreneurship, and the exciting things my best friend Anna Saucier and I have been cooking up behind the scenes that you won't wanna miss ;) I want to invite you to reach out to connect if any of the coaching or team/organizational consulting work we're doing resonates with you! Email me at megan@armedtotheheart.com JOIN US FOR SHIFT -- a virtual retreat-like workshop series for women who want to break the burnout cycle and create a sustainable, successful, and more fruitful work-life, grounded in Christ-centered healing. JUN 25-28th covering work-life balance, integrative healing, trauma-informed leadership, business & ethical marketing, and shifting out of the hustle culture that keeps us exhausted & stuck in stress, pressure, and inadequacy. You’ll get access to an Open Coaching call, a live Somatics + Scripture Integration Session plus receive 3 recorded sessions on breaking out of the hustle. All for only $25…

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113. Feeling Pressure to Finish Lent Strong & Prepare More for Easter? 3 Tips to Reduce Overwhelm, Release Pressure & Find Rest 19:48

vor 51 weeks19:48

19:48

I felt called to speak to the pressure many of us feel at this time of the year to finish Lent strong and prepare for Easter. Today we'll dive into 3 tips and invitations if you're feeling like you're just trying to keep up and have very little breathing room or time to rest, in the midst of everything you're carrying and doing. Whether you’ve stuck with what you set out to do for Lent, or feel like you're failing in it…I invite you to come as you are today. I know you want to give your best to your family, to your work, to glorify God in all that you do, but it's hard to feel like you're doing enough. Let's find some relief together, by creating space to receive Jesus more fully, along with the peace and rest he desires to give us in this hard, busy, messy, and beautiful everyday life. **Want to journey deeper in this with other like-minded women of faith? My incredible friend Anna Saucier is leading a Virtual Retreat on Thurs, March 21st called Release : a last-week-of-lent-internal-spring-cleaning Virtual Retreat that'll be practical, prayerful, and playful. It's $55 and will go from 10am-3pm CST, with a lunch break in the middle. She is so gifted at creating welcoming, connective, loving, supportive, life-giving spaces for meaningful growth in community and with the Lord. Would love to see you there!…

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112. Let Me Be With You: How to Let Jesus Into the Joys and Struggles of Everyday Life 27:52

vor 1 year27:52

27:52

Today I'm sharing vulnerably what Jesus has been reinforcing to me this week. A simple, but profound invitation of "let me be with you." It's so easy to compartmentalize our faith, to keep pushing through and doing the best we can to manage all that life is throwing at us from every direction...but how can we let him into everything we do to carry it with us, to be our strength? In our motherhood, our work, our to-do-lists, and everything in between... The truth is, he wants to be with us in all things. He wants to be with us in the joyful, the hard and painful, the monotonous. Nothing is too big or small or insignificant to him. He cares about all the details of your life, because he cares so deeply about you. He sees all the things you do that go unseen, and feel thankless. This is what we're exploring today -- how to expand our openness toward the Lord, and how much more BEAUTIFUL, fulfilling, and meaningful life can be when we aim to do everything we do in, with, through, and for God.…

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111. Never Enough? A Loving Invitation to Let the Lord Define Who you Are Instead of the World 28:36

vor 1 year28:36

28:36

This will be a polar opposite message from what you've most likely been seeing, feeling, and the pressures you've been inundated with at this time of the year about New Years' Resolutions and goals. There are so many voices of the world, environments we're in, and our culture that shame and guilt us, that reinforce these narratives that we're never enough no matter how much we give or how hard we try or how much we do, that we're a failure, and we're so unworthy of love, until we fix all these things that are wrong with us . And only if and when we measure up in each of these ways, we're good enough. My goal today is to help you get more deeply rooted in how the Lord sees you, and your identity in Him. To speak some encouragement and truth into your heart in places you need it most.…

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110. How’s your Mind & Heart around Exercise? Is it Serving you or Guilting you? 12 Mindset Shifts to Maintain Fitness Without all the Stress, Anxiety, Pressure or Shame 32:45

vor 1 year32:45

32:45

Oh sister, we’re getting vulnerable & going deep here. The tough truth is that it doesn't matter how fit we are, or how much fitness we're able to maintain, if we're imprisoned by it. For those of us who want to maintain our health & fitness and take pride in it, it can be hard to find the right balance. The holidays are a time when society speaks very harshly & judgmentally about food & exercise. The narratives & opinions out there are filled with a bunch of really harmful messages & associations that can drive a ton of anxiety, guilt, shame, & pressure. Everything from making “healthier versions” of our favorite treats, to avoiding them altogether, indulging in “treats”, saving up for or making up for extra calories, cheating, letting go, being “bad” or “good”, and all the “shoulds” in the air. I was VERY trapped in these painful cycles for years, and in early motherhood before God brought me through so much healing. Both personally, and as a coach in the holistic health & fitness space, I’ve sought to create more distinction between all these pressures & triggers to protect my peace & help the women I work with find more freedom, joy & appreciation for movement, food, & heal their body image and concept of their self worth. In these last couple years of motherhood and military service, I’ve come a long way on this journey but the holidays can still reopen some wounds. My prayer is that these 12 Tips are a healing balm for your heart & mind as you navigate these societal messages, so that you can fully enjoy the holidays, and reclaim the joy around your experience of fitness & food to celebrate with your loved ones, but WITHOUT all the guilt & shame. (This series on fitness and food was recorded last year. So many of you loved these and found them really helpful, so I wanted to share them again!) 1:1 Coaching Call (I can support you through fitness, pregnancy, postpartum, or anything you may be struggling with in motherhood or military life!) Postpartum Fitness Program (4 month Training Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth, get back to the military fitness test & fitness goals, and have an empowering postpartum experience where you & your family can truly thrive) Work-Life Balance Masterclass: An $37 on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Let's connect at megan@armedtotheheart.com…

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109. The 7 Mistakes Keeping you Stuck in Guilt with Nutrition, Fitness, & your Body + How to Break Free to Reclaim the Joy around Food! 36:51

vor 1 year36:51

36:51

How do we keep up our healthy habits & nutrition during the Thanksgiving & Christmas celebrations? Last episode we dove into 8 simple but powerful ways to find balance in staying on track with your goals while enjoying the holiday celebrations . This Part 2 focuses on the 7 biggest mistakes you may be making when approaching the holiday season, and simple strategies to avoid them. Pop in those headphones as you prep your Thanksgiving meal, and settle in my friend! Today you’ll learn the main mistakes that are most likely keeping you stuck, overthinking, and stressed with food — what to release, shift, & what to do/focus on instead so you can find your balance to nourish yourself fully AND enjoy food this Thanksgiving & Christmas season to make lasting memories with the people you love! I'll give you practical steps, strategies, tips & how to ditch the guilt, shame spirals, & anxiety in enjoying the celebrations, while still staying on track — even when your routines, norms, eating, drinking, sleep, & exercise habits are shifting due to travel or so many holiday events. We’ll cover how you can have more mental space to enjoy the holiday celebrations without feeling out of control, over-restricting then overindulging or binge eating. Peace with food is possible & you don't deserve anything less! You deserve the freedom to actually treasure the memories & moments with your family and pursue those goals & dreams of yours with dedication, with a healthy balance physically AND mentally. (This series on fitness and food was recorded last year. So many of you loved these and found them really helpful, so I wanted to share them again!) 1:1 Coaching Call (I can support you through fitness, pregnancy, postpartum, or anything you may be struggling with in motherhood or military life!) Postpartum Fitness Program (4 month Training Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth, get back to the military fitness test & fitness goals, and have an empowering postpartum experience where you & your family can truly thrive) Work-Life Balance Masterclass: An $37 on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Let's connect at megan@armedtotheheart.com…

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108. Breaking free from Guilt around Food: 8 Game-Changing Tips to Find Freedom & Balance in Enjoying the Holiday Meals & Treats while Staying on Track with Nutrition 27:27

vor 1 year27:27

27:27

How do we keep up our healthy habits & nutrition during the Thanksgiving & Christmas celebrations? This is Part 1, where we focus on 8 simple but powerful ways to find balance in staying on track with your goals while enjoying the holiday celebrations (no, it’s not by counting macros or tracking everything you eat) Pop in those headphones as you prep your Thanksgiving meal, and settle into this 2-part Episode, where we’ll cover: The single most harmful message to be aware of around food, nutrition & fitness during the holidays that keeps us stuck in negative shame & guilt spirals The #1 most helpful strategy to combat the tendency toward an all or nothing mindset. The real reason you tend to overindulge or binge eat during the holidays (spoiler, it’s not because you lack willpower, self-control, or motivation), and how to regain your balance when you fall into any extremes How you can begin to let go of your rigid food rules and enjoy the holiday celebrations without feeling out of control or guilty How to get the nourishment you need while allowing yourself the flexibility to also enjoy your favorite treats The #1 way to stick with your eating preferences, even when everyone around you is eating differently As we’ve been shedding light on in the latest episodes, the holidays can cause certain triggers to surface or intensify. If you’ve been struggling with your relationship with your body image or food in any way, and/or working hard toward your fitness goals, you may be starting to feel stressed as we approach the holiday season, knowing just how challenging this time of year can be with so many social events and family gatherings where food is the center of the celebration. So, how can we realistically & reasonably navigate all of the unique challenges of this season — from holiday gatherings, extra sweets, and even peer pressure from our family or friends? Today we’re gonna lift the shame around these topics - break through feelings of guilt around nutrition, your body, & fitness, and learn how to manage the inevitable triggers that can come up around food & our bodies during the holidays. Let’s help you find your balance to nourish yourself fully AND enjoy food this Thanksgiving & Christmas season to make lasting memories with the people you love! Peace with food is possible & you don't deserve anything less! You deserve the freedom to actually treasure the memories & moments with your family and pursue those goals & dreams of yours with dedication, with a healthy balance physically AND mentally. Can't wait to hear how you apply these tips, and hope you have a happy, healthy Thanksgiving & Christmas season as you celebrate with family & friends!!! 1:1 Coaching Call (I can support you through fitness, pregnancy, postpartum, or anything you may be struggling with in motherhood or military life!) Postpartum Fitness Program (4 month Training Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth, get back to the military fitness test & fitness goals, and have an empowering postpartum experience where you & your family can truly thrive) Work-Life Balance Masterclass: An $37 on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Let's connect at megan@armedtotheheart.com…

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107. Worried the Holidays will Derail your Health & Fitness Goals? ”Holiday-proof” your Fitness with these 15 Simple Strategies & Hacks to Stay on Track while Fully Enjoying the Season 25:35

vor 1 year25:35

25:35

Worried the holidays are going to derail your fitness goals, want to stay on track as much as possible so you don't feel like you have to completely reset in January after falling off the train in the coming weeks? Tune in for 15 simple ways to still prioritize your health & fitness, while fully enjoying the holiday season. This series on fitness and food was recorded last year. So many of you loved these and found them really helpful, so I wanted to share them again! The holidays are a special time of year, but can also bring a ton of extra stress just due to the busyness, all the celebrations, expectations, and travels that pull us in many directions. It can be a challenging time to maintain our fitness & stay consistent, even with all the best intentions to keep up a routine. We can also experience the additional pressures & guilt that can come with indulging more during the holidays than usual, and feel pressure to make up for the way it's throwing a wrench in our normal nutrition & fitness habits, or compensate for the extra calories or sweets we're eating, through our exercise. It can be a struggle, and also a triggering time in body image, our relationship, with food, and fitness. I don't want stress about losing progress in your fitness or an underlying pressure & sense of guilt make it harder to fully enjoy the season and be present with your loved ones. You don't have to give up until New Years, or beat yourself up & be overly rigid & restrictive in your expectations of yourself either. So these tips will empower you to integrate fitness into your busy holiday plans while finding a balance that feels good & right for you! Holiday-proof your fitness by leaning on these 15 Easy, Practical Tips/Hacks for making movement a consistent — and positive — part of your holiday season. Can't wait to hear how you apply these tips, and hope you have a happy, healthy Thanksgiving & Christmas season as you celebrate with family & friends!!! 1:1 Coaching Call (I can support you through fitness, pregnancy, postpartum, or anything you may be struggling with in motherhood or military life!) Postpartum Fitness Program (4 month Training Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth, get back to the military fitness test & fitness goals, and have an empowering postpartum experience where you & your family can truly thrive) Work-Life Balance Masterclass: An $37 on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Let's connect at megan@armedtotheheart.com…

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106. Jesus wants to Meet you in the Trenches: An Honest Heart to Heart about the Raw, Real, Messiness of Life and the Goodness of God 42:36

vor 1 year42:36

42:36

Oh my friend. I just want to invite you to imagine we're sitting across from each other on a comfy sofa with coffee today...get ready for an incredibly deep, honest, and vulnerable heart to heart. This is what my soul was longing to share with you. Exactly how Jesus has been meeting me in the hard, in the mess, in the muck of everyday life and all the transitions of this season. How He's been giving me strength for every battle. How He's been bringing so much restoration, healing, hope, and the profound peace, joy, and freedom that comes from Him, in it all. And how the Lord wants to do exactly the same for you. It's real, it's me. And may God speak to the depths of your heart through these words, today. And if this speaks to you, I'd love to have a heart to heart for real. Let's connect at megan@armedtotheheart.com Learn more about / see how you can support the Military Academy Pregnancy Support nonprofit here: https://militaryacademypregnancysupport.com/ Work-Life Balance Masterclass: An $37 on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you!…

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105. Let’s Release the Unrealistic Expectations, Pressures, and Standards: A 5-Min Exercise to Let Go of all the ”Shoulds” Hanging over your Head 11:58

vor 1 year11:58

11:58

Do you struggle to feel like you're measuring up? Do you feel like no matter how much you do, give, and contribute, you're still not doing enough? I see you, and you're so not alone. Today I'm giving you a powerful, simple exercise to release the extra pressures you're carrying -- those high expectations you hold yourself to, the weight of not measuring up and guilt around not getting everything done on your to-do-list...all the ways you're "shoulding" all over yourself, lol. ;) This 5-10 min journaling exercise was so helpful for me this week and opened up so much space in my heart and mind to release the things that were weighing me down that the Lord didn't want me to carry anymore, give myself much more grace, and expand my capacity to experience deeper joy and be more present. I pray this blesses you sister! Download your Free Guide with 10 Must-Ask Questions to Help you Build a More Fulfilling Balance Between Family and Work $37 Work-Life Balance Masterclass: An on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Want to chat about working together or figure out your next right steps? Reach out at megan@armedtotheheart.com and we'll set up a 30 min time for a Clarity Call.…

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104. Running a Million Miles an Hour and Struggling to Find Rest or Experience the Joy you Really Want to in Life? 3 Simple Steps to Start Slowing Down to Be More Present 21:53

vor 1 year21:53

21:53

Are you running a million miles an hour, pulled in tons of directions responding to one urgent demand after another, trying to constantly be productive with your to-do-list, and never feeling like you have a moment to truly rest, be still, or relax ? Today we're diving into 3 tips for how to slow down and start moving out of this place of constant busyness, reaction or survival mode, and constant DOING to learn how to BE, and build more balance. Maybe you're the kind of person who thrives in chaos and high-pressure environments, who does well at a fast pace managing a lot on your plate, holding it all together. You get a lot done, and make a big impact doing it. But when you're really honest with yourself, something doesn't feel quite right. Maybe you're not feeling truly fulfilled. Maybe it's wearing on you and you're just exhausted, or always feeling stressed, and wish you had more to give your family. Maybe you're struggling to experience the depth of joy you really want to because you're always feeling pulled toward something or like things are hanging over your head when you really want to shut it off and just be present -- the next tasks on your to-do-list, checking your phone, work and home responsibilities. You've worked so hard to get where you are, but can't enjoy any of it. This is the silent suffering so many of us experience as women. I remember feeling so stuck and trapped in it, like there was no way out. But there is hope my friend! Today I'm gonna give you 3 simple steps of where to start when you want to slow down, but you're used to running a million miles an hour. Download your Free Guide with 10 Must-Ask Questions to Help you Build a More Fulfilling Balance Between Family and Work $37 Work-Life Balance Masterclass: An on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Want to chat about working together or figure out your next right steps? Reach out at megan@armedtotheheart.com and we'll set up a 30 min time for a Clarity Call.…

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103. 10 Must-Answer Questions to Discover your Calling & Build a More Fulfilling Balance Between Family & Work 33:40

vor 1 year33:40

33:40

You're gonna want a journal and pen for this one -- you can Download and print the free PDF that goes with this episode HERE to follow along at your own pace. 10 Must-Ask Questions if you desire greater balance between who you want to be for your family, and the impact you want to make in the world. If you're wishing you had more to give your kids, your marriage, your home, but also have that heart and drive to make a difference in your work and your community, this is for you sister. Maybe you're feeling like work is consuming your whole life, and you're feeling burnt out. Maybe you love what you do, but you also feel like something is missing, or like you're made for more. Maybe you're needing more stability or flexibility, and the freedom to lead a life more aligned with your values and priorities. Maybe you're feeling like your family is sacrificing too much, and you're feeling the weight of guilt for how much time your work is stealing from them, and your heart is telling you it's time for a change. Maybe you're not sure what the next steps are, you're terrified of all the unknowns, or you're navigating the decision of where to go next, or a process of transition and change. Wherever this finds you, grab your favorite drink, settle in and let's dig in together to explore these important questions, and dream together to discover what God is speaking to you, and design your life and contribution with Him. If you haven't downloaded the PDF that goes through these 10 Questions, you can do so HERE . Work-Life Balance Masterclass: An on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Want to chat about working together or figure out your next right steps? Reach out at megan@armedtotheheart.com and we'll set up a 30 min time for a Clarity Call.…

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102. Spiraling Negative Thoughts or Self-Talk? A Simple Framework to Process Tough Emotions & Build a Biblical Mindset 17:49

vor 1 year17:49

17:49

Do you struggle sometimes with negative self talk, and negative emotions? Today I'm giving you an easy, step-by-step framework you can use to renew your mind, and cultivate mental & emotional command as the Lord calls us to (Romans 12:2). This will transform the way you show up in every area of life and handle challenges with much more grace. Whenever you're struggling with negative emotions -- feeling stressed, overwhelmed, anxious, frustrated, discouraged, inadequate, insecure, or anything that's weighing on you, this will help you decrease the harsh inner critic, process how you're feeling, and bring relief. I walk through these 6 simple, yet powerful steps with clients in coaching sessions, and have personally embraced this as muscle memory over the last few years - it's made all the difference in the world. Applying these tips will empower you to break free from a mindset that's keeping you stuck, spiraling thought patterns, or unprocessed emotions that are affecting the way you show up for your family and as a leader. Grab a journal and pen, and let's dig in sister! Work-Life Balance Masterclass: An on-demand, self-paced video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. If you need somewhere to start to give you more breathing room and help you move out of the constant burnout, exhaustion, and guilt, I've got you! Want to chat about working together or figure out your next right steps? Reach out at megan@armedtotheheart.com and we'll set up a 30 min time for a Clarity Call. Ready to Jump into a 1:1 Power Hour? 1 hr Coaching Call for Mindset, Work-Life Balance or Pregnancy & Postpartum Fitness, for military women & beyond…

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101. 5 Ways to Stay Grounded through Change, Transitions, and Seasons of Uncertainty or Anxiety about All the Unknowns 26:45

vor 2 years26:45

26:45

As we resume the podcast after our summer break, we're going to have a raw, real conversation about how we can navigate seasons of transition, change, and seasons of uncertainty or unknowns. So if you're in the trenches like I am, this is for you sister. Maybe it's a season of major life or career transition, maybe you're trying to figure out, plan, prepare for, and take the next steps. Maybe it's the next chapter in military, a big move, hoping and praying to start or grow your family, an unplanned pregnancy, or the last trimester of pregnancy. Maybe you're staring down a deployment on the horizon for you or your spouse. Maybe it's the pressure you feel to have all the details carefully mapped out, everything planed to a T, and be perfectly prepared for whatever may come. If you're feeling the stress, emotions, overwhelm or the anxiety of wondering, is everything going to be ok? Is my family gonna be ok? How is this all gonna work out? Or as you're undergoing all this change and instability you just want it all to fall in place. I see you -- I'm right here with you. So if you want to remain grounded in the Lord's peace through it all, this is for you. I love you sister. And I encourage you to share this episode with a friend whose heart may need to hear this too. Work-Life Balance Masterclass: An on-demand video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. It's a do at your own pace/time resource to serve you in this season and a great starting point for moving out of the constant burnout, overwhelm, and guilt. Get in touch: megan@armedtotheheart.com…

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100. Celebrating 100 Episodes with a Giveaway you Don’t Wanna Miss! Close of this Season & Prayerful Preparation for the Next 15:17

vor 2 years15:17

15:17

Thank you so much for being part of this growing community! As we reach the 100 episode mark, I want to take a moment to celebrate and honor this journey, share a bit more about the behind the scenes of this season, what to expect moving forward, and give all the glory and praise to God. Can't wait to see who wins the giveaway ($97 value!) All my love, Megan Gephart Gain access to my new Work-Life Balance Masterclass for just $37! This is an on-demand video training series & workbook that'll help you lighten your load -- reduce stress, overwhelm, & build more balance even in the most demanding seasons of work & family life. It's a do at your own pace/time resource to serve you in this season. Ready to Jump into a 1:1 Power Hour? 1 hr Strategy & Mindset Coaching Call for Work-Life Balance or Pregnancy & Postpartum Fitness, for military women & beyond Want to explore if it'd be a good fit to work together but not sure where to begin? Send me an email at megan@armedtotheheart.com and we'll set up a 30 min time for a Discovery Call.…

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QUALIFIED: How Competency Checking and Race Collide at Work with Shari Dunn | 284 33:58

Armed to the Heart - Military Women, Work-life Balance, Female Veterans, Christian Moms, Pregnancy and Postpartum « »
70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

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114. Trusting God in Uncertainty, Transitions, Leaving the Military, Pregnancy, Entrepreneurship 29:10

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108. Breaking free from Guilt around Food: 8 Game-Changing Tips to Find Freedom & Balance in Enjoying the Holiday Meals & Treats while Staying on Track with Nutrition 27:27

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107. Worried the Holidays will Derail your Health & Fitness Goals? ”Holiday-proof” your Fitness with these 15 Simple Strategies & Hacks to Stay on Track while Fully Enjoying the Season 25:35

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106. Jesus wants to Meet you in the Trenches: An Honest Heart to Heart about the Raw, Real, Messiness of Life and the Goodness of God 42:36

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105. Let’s Release the Unrealistic Expectations, Pressures, and Standards: A 5-Min Exercise to Let Go of all the ”Shoulds” Hanging over your Head 11:58

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104. Running a Million Miles an Hour and Struggling to Find Rest or Experience the Joy you Really Want to in Life? 3 Simple Steps to Start Slowing Down to Be More Present 21:53

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103. 10 Must-Answer Questions to Discover your Calling & Build a More Fulfilling Balance Between Family & Work 33:40

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102. Spiraling Negative Thoughts or Self-Talk? A Simple Framework to Process Tough Emotions & Build a Biblical Mindset 17:49

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101. 5 Ways to Stay Grounded through Change, Transitions, and Seasons of Uncertainty or Anxiety about All the Unknowns 26:45

1
100. Celebrating 100 Episodes with a Giveaway you Don’t Wanna Miss! Close of this Season & Prayerful Preparation for the Next 15:17

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Armed to the Heart - Military Women, Work-life Balance, Female Veterans, Christian Moms, Pregnancy and Postpartum « » 70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor

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Armed to the Heart - Military Women, Work-life Balance, Female Veterans, Christian Moms, Pregnancy and Postpartum « »
70. Your Guide to Running while Pregnant: Is it Safe? How Long Can or Should I Run? How to Stay Fit While Protecting your Core & Pelvic Floor