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Megan Dahlman, a trainer, nutrition coach, and Christian mom, is changing the conversation about fitness and nutrition. In a culture that's obsessed with "gym-selfies", this podcast will be a breath of fresh air! The Strong Mommas Podcast is for Christian moms that want to be equipped with practical ways to eat right and stay fit while still keeping your focus on Jesus. As Megan shares her wisdom, you will learn, grow, and feel inspired to become a strong momma!
 
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We're going to cover A LOT of ground on today's episode because I'm answering YOUR questions! This week we're deep-diving into a bunch of hot topics, including: Best exercises during pregnancy for the core and pelvic floor, How to know if you're consuming the right amount of calories, What to do if your menstrual cycle messes with your workouts, Ho…
 
Taking care of our bodies is so much more than just good nutrition and exercise. If you’re not taking deliberate steps to manage your stress and you’re not getting adequate sleep, it really doesn’t matter how great your exercise and nutrition is. On this episode, I’m going to teach you how to manage your stress more effectively, and how to get bett…
 
"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that su…
 
Oh momma, you're weary and your burdens feel heavy. The chaos of life right now feels like too much. And how on earth are you supposed to still take care of your body well and exercise in the midst of it? On this episode, I'll hold your hand and teach you how to fit in effective exercise when you simply don't have the time. I'm going to walk you th…
 
[Most Popular Re-Release!] Coming full circle in our body typing series, we finally come to the Endomorph body type! An Endomorph is naturally more broad and thick than the other body types, even at their absolute fittest. They excel at powerlifting and weightlifting in general, usually dominating the other body types at Olympic lifting competition…
 
[Most Popular Re-Release!] I remember being called "man arms" in high school. I had a square, boyish figure, and was naturally athletic. But it never felt feminine, and I spent a large portion of my life trying to train and eat my muscles away. Until I found out God designed me as a mesomorph. A Mesomorph is naturally muscular and compact. Think of…
 
[Most Popular Re-Release!] There's something in us that craves to be understood...to be known for what makes us different and unique. It's why we flock to personality and DNA testing. We delight in knowing that God created us with a specific design. In these next 3 episodes we'll be exploring the different "somatotypes" and learning more about how …
 
Are you afraid to commit to your healthy habits because you think you might fail or will have to quit? Or maybe you're actually afraid of the consequences if it actually works?! These feelings can paralyze us from taking action, and make us terribly inconsistent. In this final episode of our Consistency Series, we're taking a closer look at how the…
 
Is burnout the source of your inconsistency? For many, it is. They start a program and strive to do it all perfectly, day in and day out, only to find themselves getting sick of it and burning out. If you know the feeling, you need Strategic Pressure Release Valves...moments of "imperfection" that magically prevent burnout and keep you going for th…
 
Getting more consistent with your workouts and eating habits is TOUGH! But I'm helping you get there. And learning how to actually create better goals for yourself and have a realistic and doable set of expectations is extremely important. On this episode, I'm teaching you the formula for goal setting that WORKS. And then we'll re-examine those goa…
 
This episode kicks off our new series all about consistency! To get you to actually see results, we're focusing on the major factors that will help you stick with your self-care habits. And having EFFECTIVE ACCOUNTABILITY is a huge key to becoming more consistent. Unfortunately, most of us don't really know what accountability actually means. Is it…
 
We're going to cover A LOT of ground on today's episode, because I'm answering YOUR questions! This week we're addressing some unanswered questions from the alcohol episode, plus: What counts as a splurge, All about carb cycling, Taking glucosamine to help heal injuries, Running/working-out while fasted, Shoulder pain, The benefits of the BMI (body…
 
To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies. On this episode, you'll learn: Why alcohol is in a category of its…
 
Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea? On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you: Why all carbs are NOT created equal, How carbs are stored, Workout nutrition and the right way to carb-load, How to individ…
 
FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat. On this episode, you'll learn all about: The pr…
 
This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn: Why protein is such a big deal, How much protein we should be aiming for, The best protein sources (both plant & meat based),…
 
We need to talk about depression and anxiety, whether it's postpartum or chronic. On this final episode in the Strong Mom Series, Scott and I are sharing our own personal struggles with mental illness. And boy, do we get vulnerable! We're sharing the true ugliness of how it manifests within us...from baby-shaking to 7 hour-long panic attacks. Also,…
 
Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life. You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle: Nausea and morning sickn…
 
Our Strong Mom Series continues with a comprehensive look at fitness and exercise during pregnancy and postpartum. This is the only guide you'll need!! On this episode, we're looking at the exercise strategies that you should do and what you should avoid for a strong and healthy pregnancy experience. You're going to learn about: Core and pelvic flo…
 
Let's kick off Season Two with a full series dedicated to mom-body specific issues! On this episode, let's scroll forward and take a closer look at what's going on in our bodies during (peri-)menopause. Not just for older women! Whether you're in your 20's, 30's, 40's or 50's, this information is extremely beneficial. The habits you create when you…
 
It's the 50th episode!! And in honor of this milestone, I thought I'd get vulnerable and air my dirty laundry with you. Fitting, right? On this episode, I'm confessing all the imperfections in my own eating and exercise habits. I'm sharing all the splurges, all the skipped workouts, the struggles to stay motivated, and even the continuing battle wi…
 
We're going to cover A LOT of ground on today's episode, because we're answering your questions!! Last week on my social feeds I asked if you had any questions you'd like me to answer, and you came through...big time! So let's talk all about: meal planning with kids that are picky and/or have food allergies, full fat vs. nonfat dairy products, why …
 
Stress eating. Comfort foods. Emotional mindless munching. When our stress levels rise, food quickly becomes our go-to coping mechanism. There are 3 types of stress eating problems: 1) Using food for comfort, 2) Mindlessly eating when you're stressed, 3) Not eating at all when you feel anxious and distracted. On this episode, we're chatting about e…
 
If you need inspiration and motivation right now, this is it! This episode is a good challenge for you to step it up and see what you're made of. The phrase "hold my beer" sounds a bit irreverent, but it's the attitude that it conveys that's absolutely necessary for accomplishing big things, especially during tough times. We need to talk about our …
 
How can you keep your immune system operating at its absolute best? First, you have to understand that it's so much more than just taking Vitamin C! A healthy immune system actually requires a four pronged approach: managing stress, sleep, exercise, and nutrition. On this episode, we're looking at each of these four aspects and how they affect our …
 
Why do you workout? Why are you trying to eat healthy? What's motivating you to do these things? How you answer these questions greatly determines whether or not you can stay consistent and actually enjoy the process. I can't help but notice how deeply afraid many gym-goers and healthy-eaters are, even the extremely fit ones. They're scared to deat…
 
How can you keep up with your workouts during the holiday season so you stay fit and strong? On this episode, Scott and I are chatting all about when you get thrown off your normal rhythm and can't seem to find the time to workout. We're going to discuss the most common fitness mistakes people make during the Christmas season, including putting it …
 
What if this holiday season was different? What if we made a handful of better decisions and purposefully avoided some common mistakes this season? What if we entered 2020 feeling content and at peace with our bodies, rather than feeling in need of a drastic health overhaul? On this episode, we're tackling 8 common nutrition and mindset mistakes we…
 
Not liking our bodies, or having a negative body image, is so common that we usually don't give it much thought. However, thinking negatively about your body can feel like it's rotting your soul, if left to its own devices. I know that one of your deepest desires is to get to a place where you don’t have anything negative to say about your body...w…
 
We all crave to be supported, especially by the ones we love the most. But we don't often get this luxury. Usually, we're trying to make healthy choices in an environment that may not be very conducive to our success. More often than not, our own home and family members can feel like the biggest obstacles standing between us and our goals. And not …
 
How does your menstrual cycle affect your eating habits, your hunger, and your cravings? How does it affect your ability to workout hard and get the most from your training sessions? And how does it affect your mood and enthusiasm? The truth is that your menstrual cycle can impact just about everything, so it's foolish to ignore it and not plan for…
 
Let's have an honest conversation about candy, sugar, and all sorts of sweet treats! As we come into the holidays, especially Halloween, sweets abound. It's helpful if we can enter this season with a good knowledge base to help influence our choices about treats. On this episode, Scott and I are going to discuss: The short- and long-term dangers of…
 
How can we become more consistent with our eating and exercise habits? Because clearly, consistency is crucial for achieving our goals. If we approach our "consistency" from the perspective of “faithfulness”, we can see that this is as much a quality and maturity of personal character as much as it is about habit choices. On this episode, we'll see…
 
Are weight loss plateaus inevitable? Are they predictable? Is there a way to avoid them? And what's the best way to bust through a plateau when it happens? That's what we're talking all about on today's episode! When we’re talking about a plateau, we’re usually referring to a stall out in body composition changes, even when our habits are still on …
 
You asked, I'll answer! This entire episode is dedicated to answering all of your questions about exercise, nutrition, and the balance and interplay of these things in our lives. We're going to talk all about carbs, fasting, bad knees, running, how to be more consistent and setting a good example for our kids. The scope of topics we're covering on …
 
Get a behind-the-scenes look at what a professional's own workouts actually look like! I'm going to pull you into my workout space and show you how I lay out my own personal workouts, what my week of workouts look like, and how long I train. I'll reveal my complete training history (including a random, terrible triathlon!), and even all the injurie…
 
Today's episode is all about "cheat meals", splurging, and how to find balance so you can still see results and be healthy. It's human nature, isn't it? As soon as we know what we should be doing, we immediately want to know how much of the wrong thing we can do before facing the consequences. In order to make a breakthrough here, we need to comple…
 
“Working out and eating healthy isn’t supposed to make you cry.” We've been told that self care, exercise, and good nutrition is strictly physical. It's just surface-level actions and behaviors. But then why on earth are so many of us falling apart into a ball of tears in the middle of a workout? Whether the feelings we have are sorrow, anger, a se…
 
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