GRACE 2 CONQUER - Helping Women Find Freedom through Faith, Fitness, and Truth

Avoiding the Pitfalls of the Diet Culture Trap

Do you find yourself eating REALLY healthy during the week but on the weekends you let loose and perhaps even binge a little? (Or a LOT) O…only to find yourself feeling guilty come Monday and you either give up or you try to “exercise it all off”? That, my sweet friend, is a dieting TRAP and is brought on by the diet culture we live in where we are taught through social media and fad diets that you should only eat these things (insert lean protein and veggie type things here) and not eat any of “those” things (insert any carb, fat, deliciousness here). NOOOOOO!!! I’m here to HELP retrain how you look at nutrition and find your own sustainable and BALANCED lifestyle without the restriction that these fad diets teach you. Look, girl…I’ve been there!! I tried allll the workout videos (Beachbody) starting with Taebo when I was a teenager all the way to P90X. I actually really loved Turbo Jam with Chalene Johnson haha!!!! I also tried sooo many diets and companies: Atkin’s, Weight-watchers, Beachbody, 21 Day Fix, Xyngular, isagenix, It Works, Shakeology, Keto, low carb, low fat….seriously….!! I even did a cookie diet!!! (Face-palm!!!) So take it from me…in my 41 years, I’ve come a LOOOONG ways in figuring out the hard way what nourishing my body looks like and began studying nutrition having been a personal trainer for the past 8 years. I also had at least one eating disorder at a young age (I was bulemic) and didn’t know when I started having stomach pain all the time, that I was Celiac. I’m so grateful God has given me so much clarity in this area and that I can help other women break free from the dieting culture traps that we know today! Are you READY??? Don’t forget to leave me a review!!! And make sure you visit our grace2conquer.com website to get on the mailing list or connect with me on my Instagram account! (But dm me if you do so that I know!!) Have a great day.!

BONUS: Blended Families and Advice for Step-Parenting with Zoie Seay

We all know blending families with kids especially is HARD right?? Today’s episode is a real treat!! I have my friend Zoie on today talking about step-parenting and some worthwhile conversations you can have with your children when you are parenting. Zoie Seay is about to have her first book published in a series for blended families and I am so excited for her! The books will be for kids AND their parents to use as a tool to help them with the transition into their new “blended” family. We also talk about our experiences being in interracial families. Listen along as Zoie talks about her upcoming book and also gives some really great parenting advice, even if you’re not a step-parent! _______________________________________ Please follow Zoie Seay to find out more about her book release of “The Luckiest Child” and follow her social media: ________________________________________ Social Media: www.facebook.com/themooseexpress www.Instagram.com/booksbyzoieseay “The Luckiest Child: Becoming a Blended Family” November 20th **Pre ordering and book cover will be released soon. ** E-Mail: Themooseexpress@gmail.com

“Must be Nice”… The TRUTH Revealed Behind The Highlight Reels and

Must be nice to get to be at home all day. Must be nice to win a trip. Must be nice to have the time to go to the gym or have the money to buy all those supplements. These are just SOME of the statements I get when others see the things I’m doing! How judgmental of us to assume that “their” life is easier or better or nicer…when you don’t even know what was in the background. Today I am talking a little bit about what you don’t see behind what you think is the highlight reel. Because even though I’m honest, real, and anything but fake…all the pictures on social media of me working or being in pain or having inner turmoil or staying up late wouldn’t inspire you…would it? Let’s just be truthful…we’re attracted to the people who have it “all together” but we are secretly judging them or possibly being envious of them (at least if you say or think “must be nice…”) This is so prevalent being in the fitness industry! Although I worked with Xyngular, and ItWorks, and Beachbody (people think I’m a BB coach ALL the time)…I’m not! I do not sell anything…I do make a tiny commission off the products I use and promote, which is 1st Phorm…a company like no other. But I won’t try to sell you… if they don’t have a product I like or are lacking in something I find something else. (But they do have a lot.) the company itself is a fitness and supplement company founded by Andy Frisella who was also the creator of “75 Hard” which I talk about in this episode. They lead from the front and expect “coaches” (I’m also a certified personal trainer with NASM and own all my own business…not “just a coach”) to align with their core values which I absolutely do. Most of their following is young athletic type and I’m clearly 41 and a mom of 6 with a super busy lifestyle but I still find benefits and value in learning from Andy and his employees. Please take a listen and don’t forget, my course on “Creating BALANCE In Your Busy Life” is launching in less that 2 weeks!!!

The Secret to Focus and Routine -Declutter your home

Have you ever had a difficult time focusing at home? You never get the things done you intend to because you have distractions at every turn. What if you could be able to focus and get the things done that you need to? ………………………………………….,, As a mom of 6, personal trainer, podcaster, insurance/financial business owner leading a team, wife and so much more, I have been there! I know what it’s like to be torn between focusing on my business and constantly battling clutter. _________________________ This episode is dedicated to helping you understand the “uncluttered home, uncluttered mind” thought process. My secrets as a business owner working from home, even having the kids home during COVID, to how I started getting things decluttered so I could have a healthy mindset and focus. __________________________ Let’s start being intentional about these areas so that we an live our best lives! Let’s create a simple and daily routine so that we can manage our busy household! This is going to be the best starting point if you are a homeschool momma or a mompreneur working from home. Make sure you leave a review and rating so that more people can here my podcast and thank you for your loyalty in listening! XoXo ~Cara

BONUS: How I Grew as a Mompreneur During COVID and How You Can Grow Your Home Based Business Too

2020 will go down in history for how everything in the US, and many parts of the world, closed down. Many people lost their jobs or businesses and suddenly moms were left trying to homeschool kids or at least help them figure out school online. Moms-were you out of your mind like I was?? Well, the good news is that my own business blossomed and so did the one I help my husband with. In this episode I talk about ways in which I grew or my businesses grew and also how you can still grow with your home-based or self-owned business now, even though things are slowly returning (not to normal because I don’t feel we’re headed quite there yet). Mompreneurs, I’d love to know how you grew during this time too! Please reach out to me as I’m looking for feedback and more way in which I can help you with YOUR business. You can email me at cara@grace2conquer.com OR you can message me through my website www.grace2conquer.com OR find me on Facebook and message me there! Can’t wait to hear from you! Oh, and did you hear about the NEW PROGRAM?! I just launched the first course with a mastermind group in HUSTLE 2 UNHUSTLE ACADEMY called “Creating BALANCE in Your Busy Life” that will touch on ALL areas of your life, helping you declutter and destress so that you can maximize your time and be more at peace-balanced and whole…yes, even as a busy Mompreneur!!! Signups for the next class will be opening up this week for the end of October start date! Stay tuned!!! As always, the greatest feedback I can get is by you leaving a written review and rating on your podcast platform-it’s what helps my podcast grow and get out there. Thank you ALL for your support!!

Self Love and Self Acceptance Pep Talk - Why I’ll never settle and why neither should you!

There’s a lot of self-love talk going on lately as well as social media being overwhelmed with “self acceptance” posts. Let’s take a look at who is posting this… Most of these don’t come from people who are taking CARE of their bodies-what they put in it and what they do with it. Hey, I agree that you can’t judge a book by its cover, and I would know-I live with chronic illness and autoimmune a that most people would never know I have. But just because I’m a “mom” or “over 40” or even married, does that mean I should just stop working towards a better (the BEST) version of me?! Man, I hope not!! I believe we need to speak up about what TRUE self love and self care is and that we should NEVER SETTLE for mediocrity. I know MORE now than I did in my 30s and I also look better than I did in my 30s…or even my 20s!!! No joke! Because I had this thought process engrained in me that I would get married, have kids, and just stay home cooking and cleaning and raising babies. But how has that gone for me all these years? So let’s talk about THIS! It’s a topic I LOVE bringing up at women’s groups and this episode is SHORT and SWEET!

The TRUTH About Protein, and More Supplement Talk Including Magnesium and Fiber

What is the BIG deal about PROTEIN anyway? Why do so many fitness professionals harp on their clients about getting enough Protein. Protein is the driver of fat loss and I will explain this in more detail. Complete protein sources are: white meats, beef, fish, egg/whites, some dairy (cottage cheese, Greek yogurt), and whey protein (look for low-temp processed). I’m also talking about Magnesium today and why so many people take it to help them sleep better and the SHOCKING statistic about 95% of Americans being short on Fiber!! Supplementation means assisting what you already do and in the nutrition & fitness world it means filling in the gaps after your whole food. As a trainer and coach, I always recommend a person FIRST see if they can fill their gaps in nutrition with real FOOD so that we can have a strong foundation-if it’s not possible, then we look at supplements. Of course, all of us are different and have unique needs based on our lifestyle, gaps, and goals! If you need help figuring out your ideal supplement stack, take advantage of my coaching program that I have on sale through August ($50 off) or connect with me at Cara@Grace2Conquer.com! I would love to walk with you on your wellness journey! Thanks for joining me on this journey of helping each and every person to find FREEDOM in fitness through faith and hope. If you found value in today’s episode, please share a screenshot on Instagram and tag me: @grace_2_conquer or leave a review and be entered into my monthly gift card drawing! I’m also about to start a mastermind group and have a few spots open and this is something we’re going to dive into. Make sure you send me a message on my website or through Facebook or Instagram or sign up on my website! Thank you! Website: www.Grace2Conquer.com Facebook Group: https://www.facebook.com/groups/220473999028997/ Cara’s favorite brand’s supplements for each of what was talked about on today’s episode. Protein: Phormula 1 Post-workout protein (rapid absorbing): https://1stphorm.com/products/phormula-1/?a_aid=Foote Level-1 protein (slower absorbing): https://1stphorm.com/products/level-1/?a_aid=Foote Magnesium powder: https://1stphorm.com/products/magnesium/?a_aid=Foote Fiber: (Multi-fiber) https://1stphorm.com/products/multi-fiber/?a_aid=Foote

A Deeper Look at Micronutrients, Omega 3s, Digestive Enzymes and Probiotics and Why they HELP with Gut Health

Ever wonder about your gut health and the impact Micro (small) Nutrients has on it? In this episode, I’m explaining a few of my top supplements that are foundational and that I recommend my clients take daily to boost their immune system and give better metabolic function on a cellular level as well as keep energy levels going. While we always recommend a good multi-vitamin, you need to aim for whole food sources for good sources of vitamins and minerals too. You may have heard "eat the rainbow" (vegetables and fruits, not Skittles! 😂) for the most variety and vitamin/mineral content. Think about a fast food meal: burger and fries… What color is the majority of that? BROWN! Not a lot of vitamins/minerals come from that meal. Now, picture a big leafy green salad filled with assorted veggies - that's going to be a much better choice for health! In addition to more vitamins/minerals, eating a wide variety of foods helps to build your gut microbiome. Every food we eat has a different world of it's own bacteria (the good kind!) that helps strengthen our gut health. When you eat the same foods, you're not getting a variety of bacteria. By having a wide variety, you're getting so many more strands of that good bacteria that the body needs. This is why I supplement with micronutrients, greens, and omega-3s to provide a better variety and diversity that I would never otherwise get and I’ve included the links for each one below. Make it a priority this week to add more fruits/veggies of all colors to your meals. Pick one new one a week and explore fun ways to cook it. This is also great for getting kids to try new things! Share with me what you're trying out this week to add more color/vitamins/minerals on my Facebook group! Microfactor Vitamin Pack (micronutrients): https://1stphorm.com/products/micro-factor/?a_aid=Foote Opti-Greens50 (greens-digestive enzymes & probiotics): https://1stphorm.com/products/opti-greens-50/?a_aid=Foote Full Mega (omega-3): https://1stphorm.com/products/full-mega/?a_aid=Foote Other companies referenced in this episode were it Works! and Beach Body but there are many other companies that make “greens”. Please make sure they are low temperature processed and have adequate variety including sources for digestive enzymes and 1+ billion cfu’s of probiotics.

Why SUPPLEMENTS & my Top 5 Revealed When it Comes to Health, Fitness, and Nutrition

Who else has ever felt lost in the supplement aisle?😅 ✋🏻✋🏼✋🏽✋🏾✋🏿✋ Finding the right supplements can be so overwhelming when there are so many…not to mention when we have social media telling us what to try as well as trainers and spouses and friends. 🗣 In this episode, Cara breaks down WHY we may need supplements and what they can be beneficial for as well as the top 5 MOST necessary supplements and why they are important for your every day life. Today’s episode will NOT delve deeply into each one as those will be separated out into upcoming episodes or bonus episodes so STAY TUNED!! Supplementation means assisting what you already do and in the nutrition & fitness world it means filling in the gaps after your whole food. As a trainer and coach, I always recommend a person FIRST see if they can fill their gaps in nutrition with real FOOD so that we can have a strong foundation-if it’s not possible, then we look at supplements. Of course, all of us are different and have unique needs based on our lifestyle, gaps, and goals! If you need help figuring out your ideal supplement stack, take advantage of my coaching program that I have on sale through August ($50 off) or connect with me at Cara@Grace2Conquer.com! I would love to walk with you on your wellness journey! Thanks for joining me on this journey of helping each and every person to find FREEDOM in fitness through faith and hope. If you found value in today’s episode, please share a screenshot on Instagram and tag me: @grace_2_conquer or leave a review and be entered into my monthly gift card drawing! I’m also about to start a mastermind group and have a few spots open and this is something we’re going to dive into. Make sure you send me a message on my website or through Facebook or Instagram or sign up on my website! Thank you! Website: www.Grace2Conquer.com Facebook Group: https://www.facebook.com/groups/220473999028997/ Cara’s favorite brand’s supplements for each of what was talked about on today’s episode. Microfactor Vitamin Pack (micronutrients): https://1stphorm.com/products/micro-factor/?a_aid=Foote Opti-Greens50 (greens-digestive enzymes & probiotics): https://1stphorm.com/products/opti-greens-50/?a_aid=Foote Full Mega (omega-3): https://1stphorm.com/products/full-mega/?a_aid=Foote Protein: Phormula 1 Post-workout protein (rapid absorbing): https://1stphorm.com/products/phormula-1/?a_aid=Foote Level-1 protein (slower absorbing): https://1stphorm.com/products/level-1/?a_aid=Foote Magnesium powder: https://1stphorm.com/products/magnesium/?a_aid=Foote

Understanding Intermittent Fasting and Intuitive Eating

Intermittent Fasting…I feel like between that and Keto, it’s all I hear about diets these days. Everyone is doing it! But not everyone is aware that they are making some big mistakes and why. It’s the same with Intuitive eating. Gurllll, if I could eat intuitively, I’d be living off of Oreo’s & Milk and Nutella!!! So, we really need to be aware of these things and no matter what how you’re eating or working out, today’s topic is going to be really applicable to anyone! Thanks for joining me on this journey of helping each and every person to find FREEDOM in fitness through faith and Hope. If you find value in today’s episode, please share a screenshot on Instagram and tag me @grace_2_conquer or leave a review, because this NEEDS to be heard-we need to share the truth and help each other find freedom. I’m also about to start a mastermind group and have a few spots open and this is something we’re going to dive into. Make sure you send me a message on my website or through Facebook or Instagram or sign up on my website! Thank you! Website: www.Grace2Conquer.com