Welcome back, Fit Moms! Have you ever thought, “I overslept, missed my morning workout—so I’ll just start again tomorrow”? While I love your dedication to jump back in tomorrow, I also want you to shift your mindset so that no matter what, exercise happens in some capacity every day.

Let’s break free from the all-or-nothing trap and find ways to move daily—no matter what!

Before we dive in, let’s celebrate some amazing wins from inside our Fit Moms community! (Insert recent wins from members).

If you're ready to lose weight for the last time, join us inside Fit Moms Academy, the #1 Kingdom-minded program to help Christian women break free from dieting and create lasting health.

Inside Fit Moms Academy, you’ll get: ✅ A proven weight loss framework rooted in faith. ✅ Step-by-step guidance on food, movement, and mindset. ✅ A supportive community of like-minded Christian moms. ✅ Weekly coaching to keep you on track. ✅ Tools to help you finally ditch the diet cycle.

💡 Ready to get started? Join us at www.kelseywickenhauser.com/join

Life happens, mama! But instead of skipping movement altogether, here’s how to fit it in—no matter what.

• Walk while you take phone calls.
• Park farther away.
• Take the stairs.
• Little movements add up!

• Bathroom break? Do 50 squats.
• Lunch break? Take a brisk walk.
• Kids getting wild? Turn on a quick workout video.

• Walk together as a family.
• Make it a “PE class” with active games.
• Put on a kid-friendly YouTube fitness class.
• After bedtime? Hop on the treadmill while listening to a sermon.

• Step goal – Track and aim for a set number of steps.
• Miles goal – Break it up throughout the day (e.g., 1.5 miles at lunch, 1.5 miles after work).
• Strength goal – Aim for 100 squats, 100 lunges, 100 calf raises and check them off as you go.

You don’t need a perfect workout for it to be worth it. Every day is a good day to move your body. Drop the excuses and make it happen today, mama!

I’d love to hear from you and support your journey! Find me at:

• Website: www.kelseywickenhauser.com
• Facebook Group: Kingdom Fit Moms
• Instagram: @kelseywickenhauser
• Podcast: Subscribe to Kingdom Fit Moms Podcast on your favorite platform.
• Email: info@kelseywickenhauser.com

If you loved this episode, share it with a friend, leave a review, and tag me on Instagram with your takeaways! 💛

Welcome back, Fit Moms! Today’s episode dives into how gut health plays a pivotal role in breaking through weight loss plateaus. If you’re tired of spinning your wheels and wondering if your gut health could be the missing link, this episode is for you!

• Why Gut Health is Essential for Weight Loss A healthy gut influences:

  • Effective nutrient breakdown and absorption.
  • Reduced food cravings and chronic inflammation.
  • Fat storage, blood sugar regulation, and metabolism.
  • Better sleep, mood, and appetite through serotonin production.

• When to Consider a Gut Reset for Weight Loss Struggling with stubborn weight plateaus? Addressing your gut health might be the game-changer.

• Kelsey’s Family Results Hear how a gut reset transformed Kelsey’s health journey, including her husband Cody’s long-term weight maintenance after completing the reset.

• How to Do a Gut Reset the Right Way Skip trendy “magic gut pills” and follow a science-backed protocol:

  • Remove: Eliminate harmful foods, toxins, and pathogens.
  • Bind: Use binders to safely remove toxins.
  • Restore: Heal and rebalance your microbiome for long-lasting health benefits.

• Navigating the Trendy Gut Health Market Learn how to spot effective gut health strategies and avoid gimmicks that overpromise results.

Hey Fit Moms! Are you battling bloating, fatigue, hormone problems, or other health challenges? If so, it’s time to transform your health with a personalized gut reset.

Join the Grateful Gut Program with Leslie Mullins, Physician Assistant and functional medicine expert. The program includes:

• A personalized health assessment.
• Tailored supplements and dietary protocols.
• Supportive accountability in a community of like-minded moms.

Your gut health is the foundation for whole-body wellness—impacting digestion, mood, hormones, and even weight loss. Don’t miss this unique opportunity to reset your health the right way!

👉 Apply to the Grateful Gut Program here and get $100 off exclusively for Kingdom Fit Moms listeners.

We start February 15, 2025!

Catch up on previous episodes from our gut health series:

1. What Is Gut Health and Why Is It Important?
2. Signs of an Unhealthy Gut
3. Will a Gut Reset Help Me Lose Weight?
4. Probiotics, Prebiotics, and Detoxes, OH MY! Common Mistakes When Doing a Gut Reset
5. How to Do a Gut Reset the Right Way

I’d love to hear from you and support you on your health journey! You can find me at:

• Website: www.kelseywickenhauser.com
• Facebook Group: Kingdom Fit Moms
• Instagram: @kelseywickenhauser
• Podcast: Subscribe to the Kingdom Fit Moms Podcast on your favorite platform.
• Email: info@Kelseywickenhauser.com

If you loved this episode, don’t forget to share it with a friend, leave a review, and tag me on Instagram with your takeaways. I can’t wait to see how God moves in your health journey this year!

In this episode, we’re diving back into the world of gut health with Leslie Mullins, Physician Assistant, functional medicine provider, and creator of the Grateful Gut program. Together, we’ll discuss why gut health is one of the most critical foundations for overall wellness and share actionable tips to help you optimize your health in 2025.

In This Episode:

• Reintroducing Leslie Mullins: Her passion for holistic health, gut health expertise, and her work with the Grateful Gut program.
• Why gut health is the foundation of overall wellness.
• Five practical gut health tips to transform your body and mind this year.

"A healthy gut is key to everything—from digestion and metabolism to mood and hormone regulation." "When you reset your gut, you’re not just healing your stomach; you’re resetting your entire body for optimal health."

Featured Moments:

• Favorite Parts of 2024: Leslie reflects on her favorite health milestones and success stories from the past year.
• Kelsey’s Gut Reset Journey: Why her family prioritizes annual gut resets and how it has transformed their health.

• Past Gut Health Series: Dive deeper into gut health with our previous mini-series. These episodes lay the foundation for understanding and improving your gut health:

  • What Is Gut Health and Why Is It Important?
  • Signs of an Unhealthy Gut
  • Will a Gut Reset Help Me Lose Weight?
  • Probiotics, Prebiotics, and Detoxes, OH MY! Common Mistakes When Doing a Gut Reset
  • How to Do a Gut Reset the Right Way

Join our next Grateful Gut Reset: Fit Moms, are you tired of dealing with indigestion, bloating, brain fog, or fatigue? It might be time for a gut reset! Join the Grateful Gut Program with Leslie Mullins for a personalized gut health plan, including tailored supplements, dietary protocols, and community support.

• Fun Fact: 70% of your immune system resides in your gut, and 90% of serotonin (your happy hormone!) is produced there too. A healthy gut is truly the foundation of overall wellness!
• Sign Up Today: Go to kelseywickenhauser.com/gratefulgut to apply.
• Special Offer: Kingdom Fit Moms listeners get $100 off!

5 Gut Health Tips for 2025:

1. Eat a Rainbow Diet: Prioritize one serving of each color daily to diversify your microbiome—smoothies can help!
2. Include Fermented Foods: Introduce beneficial bacteria through options like yogurt, kimchi, or sauerkraut. Start slow!
3. Choose Cleaner Foods: Go organic when possible, and focus on pasture-raised, grass-fed, or wild-caught proteins. Start with the Dirty Dozen and Clean 15.
4. Read Labels Carefully: Aim for short ingredient lists and avoid additives like BHA, BHT, and MSG. Health labels can be misleading!
5. Work with a Gut Health Expert: A professional can help tailor your journey and ensure you’re optimizing your gut for your unique needs.

Scripture Highlight:

• 3 John 1:2: “Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.” Align your health with God’s design for your body.
• Hippocrates: “All disease begins in the gut.”

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: Info@Kelseywickenhauser.com

Is weight loss the same as we age? Not quite! As women in their 30s, 40s, and beyond, our bodies change, and so should our strategies. In this episode, I’ll share practical tips for staying your healthiest, strongest self while embracing the wisdom and grace that comes with age.

In This Episode:

• Understanding Your Changing Body: How hormonal shifts and a slowing metabolism impact weight loss.
• The Importance of Strength Training: Why building muscle is key to maintaining a healthy weight.
• Surrendering Your Health Journey to God: Inviting faith into the process to find lasting motivation and freedom.

"Sustainable, God-centered health is about consistency, not perfection." "Your healthiest self is found when you prioritize grace over guilt and focus on progress, not age."

In this episode, these were my key takeaways:

1. Hormonal and metabolic changes require adapting your approach to weight loss.
2. Strength training is essential for boosting metabolism and maintaining overall health.
3. Trusting God in your health journey brings peace, freedom, and lasting success.

Featured Podcasts:

• Jill: "Finally Free from Diet Culture! Jill's Story of Losing 50 Pounds and Inviting Jesus Into the Journey" Listen here
• Vicky: "It’s Never Too Late to Start! How Vicki Was Transformed Through Christian Weight Loss at Age 63!" Listen here

Resources:

• Join Fit Moms Academy: kelseywickenhauser.com/join

Scripture Highlight:

• Isaiah 40:31: “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Reflect on how trusting God renews your strength in every season of life.
• 1 Corinthians 6:19-20: “Do you not know that your bodies are temples of the Holy Spirit?” Treating your body with care honors God’s design.

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE

Subscribe & Review: If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms who are looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

Is it time to break up with counting macros? Many women have found success and structure in counting macros, but for others, it might be time to shift their approach. In this episode, we explore the pros and cons of macro tracking, why it may no longer serve you, and how surrendering to God's guidance in your health journey can lead to lasting freedom and success.

In This Episode:

• Understanding Macros: What they are and how they can help in achieving specific fitness goals.
• The Drawbacks of Macro Tracking: When it becomes a hindrance to true health and freedom.
• A God-Centered Approach to Health: Inviting the Holy Spirit into your health journey for intuitive eating and lasting motivation.

"You’re not meant to be in bondage to food rules; freedom comes from aligning your health journey with God's purpose." "True health isn’t about perfection; it’s about consistency, grace, and trusting God’s design for your body."

In this episode, these were my key takeaways:

1. Macro tracking can create awareness but may lead to obsession if not balanced with intuition and faith.
2. Real health comes from focusing on real, whole foods and trusting God in your journey.
3. Surrendering to God’s plan for your health provides freedom, grace, and lasting results.

Featured Guests: N/A

Resources:

• Sign up for Realign in 2025
  • https://kelseywickenhauser.myflodesk.com/realignin2025
• Join Fit Moms Academy
  • http://kelseywickenhauser.com/join
• Episode 159: How to Eat Consistently Heathly Meals as a Busy Mom

Scripture Highlight:

• Proverbs 27:17: "As iron sharpens iron, so one person sharpens another." Reflect on how mentoring and community can encourage and guide you in your health journey.
• Philippians 4:6-7: "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE

Subscribe & Review: If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms who are looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

In this episode, we’re getting fiery and calling out the lies that keep Christian moms stuck in food addiction and weight obsession. This isn’t your plot in life—it’s time to strip away the strongholds, break free from the lies, and step into the freedom that’s already yours through Christ.

• Identifying and breaking free from the lies around food addiction and weight struggles
• How food addiction often starts and why it's time to heal from the root
• Developing a righteous anger to fight for your health and God’s design for your body

"We are not meant to struggle with weight—it’s a man-made problem. It’s time to fight back and restore God’s original design for our lives." "Are you willing to let go of the lies and step into the freedom God has for you?"

1. Food addiction often stems from unmet needs or wounds—healing starts by uncovering and releasing these roots.
2. A righteous anger at what’s been stolen is necessary to fight for your God-given health and identity.
3. Surround yourself with truth—Scripture, uplifting voices, and those who model true health and freedom.

• Free Weight Loss Intensive - Realign in 2025: Learn to break free from dieting, invite God into your health journey, and set a foundation for lifelong weight loss. Join us January 13-15 for three powerful days! Sign up here.
  • https://kelseywickenhauser.myflodesk.com/realignin2025
• Fit Moms Academy: Walk in freedom and transform your health with a kingdom-minded approach for just $97/month. Learn more here.
  • http://kelseywickenhauser.com/join
• Podcast Recommendation: The Doctor’s Farmacy with Dr. Mark Hyman for insights on true health and nutrition.

"You were bought at a price. Therefore honor God with your bodies." - 1 Corinthians 6:20 Reflection: Recognizing that your body is God’s temple changes how you approach health. Freedom from weight struggles begins with honoring the body He designed for you.

Website: kelseywickenhauser.com Instagram: @kelseywickenhauser Facebook: facebook.com/kelseywickenhauser Email: info@Kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE.

If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

In today’s episode, I share practical strategies for busy moms to prepare consistent, healthy meals that support weight loss and simplify your health journey. Whether you’re a working mom, a stay-at-home mom, or anything in between, these tips will help you break free from the overwhelm and create a plan that works.

• The mindset shifts you need to stay consistent with healthy eating
• Creating boundaries and letting go of the "busy mom" excuse
• Practical tips for meal planning, delegation, and making healthy living easier

"Busy and healthy are not mutually exclusive. Are you willing to let go of that excuse?" "Anything that’s a priority has boundaries. Healthy living needs them too."

1. Stop using “busy” as an excuse and start speaking life over yourself.
2. Healthy living requires boundaries—prioritize what truly matters and say no to the rest.
3. Weekly meal planning, delegation, and preparation are essential for consistent success.

• Free Weight Loss Intensive - Realign in 2025: Learn to break free from dieting, invite God into your health journey, and set a foundation for lifelong weight loss. Join here.
  • https://kelseywickenhauser.myflodesk.com/realignin2025
• Fit Moms Academy: Get the tools, coaching, and support you need to transform your health with a kingdom-minded approach. Learn more here.
  • http://kelseywickenhauser.com/join

"The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty." - Proverbs 21:5 Reflection: Diligence in planning, including meal planning and prioritizing health, leads to a life of abundance—both physically and spiritually.

Website: kelseywickenhauser.com Instagram: @kelseywickenhauser Facebook: facebook.com/kelseywickenhauser Email: info@Kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE.

If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

🎙️ In today’s episode, we’re diving into a question many women wrestle with: What should my goal weight be?

Here’s what you’ll learn:

• What BMI really tells us (and doesn’t).
• How to approach your goal weight without feeling overwhelmed.
• The key to setting realistic, God-honoring milestones for your weight loss journey.
• Why the number on the scale isn’t the full story—and what to focus on instead.

This isn’t just about numbers, friend. It’s about finding peace and freedom in your health journey while honoring the body God gave you.

Fit Moms Wins 🥳 Listen in as a fellow Fit Mom shares her testimony of how inviting God into her health journey transformed her life. These wins will inspire you to embrace consistency, faith, and joy as you pursue health in 2025.

Ready to be a part of our tribe? Start today inside Fit Moms Academy! Start for only $97 at www.kelseywickenhauser.com/join.

Don’t Miss This! 🌟 Realign in 2025 is coming! This FREE 3-day weight loss intensive will help you:

• Break free from the stronghold of food.
• Create systems that make healthy living simple.
• Invite God into your weight loss journey like never before.

🎁 Bonus: Win incredible door prizes! Save your spot here:

https://kelseywickenhauser.myflodesk.com/realignin2025

Episode Highlights: 1️⃣ What is BMI?

• Discover the history and purpose of BMI, its limitations, and why it’s not always the best tool for assessing health.
• Real-life examples (like my husband’s story!) that showcase how BMI can sometimes misrepresent true health.

2️⃣ How to Decide on Your Goal Weight:

• Why starting with small, realistic milestones is key.
• How to reflect on past experiences to determine your next step.
• The importance of reassessing and celebrating progress along the way.

3️⃣ Beyond the Scale:

• Learn why tools like body composition tests and non-scale victories matter.
• The joy of setting fitness goals and embracing the process with gratitude and grace.

Your Action Step for the Week: Reflect on this question: When have I felt my best, and what can I learn from that season of my life?

Let’s start with a step, not a leap. Together, we’ll keep moving forward with faith and purpose. 💪

Let’s Connect! 💬 What’s your biggest takeaway from today’s episode? Share it in our Kingdom Fit Moms Facebook Community! 📲 Don’t forget to subscribe to the podcast and leave a review—it helps other Christian women find the encouragement they need.

Keep shedding the burden and shining your light, Mama. ✨ Until next time!