Many women hesitate to start their weight loss journey because they fear giving up their favorite foods. But the truth is, you don’t have to live in restriction to see results. In this episode, I’ll show you how to shift your mindset, find food freedom, and lose weight in a way that is sustainable and honors God.

🔹 Why Restrictive Diets Don’t Work – The dangers of an “I can’t have” mindset and why sustainable eating leads to long-term success. 🔹 The Mindset Shift to Freedom – How to move from restriction to abundance and embrace a Kingdom-minded approach to food. 🔹 Practical Strategies for Sustainable Weight Loss – Portion control, mindful eating, the 80/20 rule, and setting food boundaries.

"Food does not have control over me. I can honor God with my choices and still enjoy food in freedom."

"Instead of focusing on what I CAN'T have, I focus on what I GET to have—God’s best for my health."

✅ Restrictive diets create a cycle of bingeing, guilt, and frustration—they don’t work long-term. ✅ A mindset shift from scarcity to abundance helps break food strongholds and leads to true freedom. ✅ Practical strategies like portion control, mindful eating, and the 80/20 rule allow you to enjoy food without losing progress.

(None for this episode)

🎟 Join the Rewrite Your Family’s Health Story Workshop: Breaking Strongholds, Transforming Generations – This 90-minute, biblical training will help you break free from unhealthy patterns and rewrite your health legacy. Join me on February 25 for just $47! Sign up here → kelseywickenhauser.com/workshop

📖 Related Podcast Episode: "Is it Time to Break Up With Counting Macros?" – [Listen Here]

Colossians 3:2 – “Set your minds on things above, not on earthly things.” This reminds us to focus on God’s plan for our health instead of fixating on worldly cravings.

1 Timothy 4:4-5 – “For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving…” Food is a gift to be enjoyed in gratitude and moderation.

🌍 Website: kelseywickenhauser.com 📷 Instagram: @kelseywickenhauser 📘 Facebook: facebook.com/kelseywickenhauser 📩 Email: info@Kelseywickenhauser.com

👩‍👩‍👧‍👦 Join the Kingdom Fit Moms community: kelseywickenhauser.com/kfm

If this episode encouraged you, please leave a 5-star rating and a written review on Apple Podcasts! Your support helps me reach more Christian moms looking for freedom from weight struggles. Don’t forget to subscribe so you never miss an episode!

Have you ever felt like no matter how hard you try to get healthy, you keep falling back into the same patterns? Maybe you've watched your parents struggle with weight, and now you see those same habits showing up in your life—or even in your kids. But what if you could break free, once and for all? In this episode, I share my journey as a PA and health coach, the truth about generational obesity, and the steps you can take to rewrite your family's health story.

In This Episode -

• Breaking free from generational obesity

• How our health choices impact future generations

• The spiritual, scientific, and practical approach to lasting weight loss

“What you do in your home and what you make normal will be passed on more than anything you teach.” “Your decision to get well will influence your great-great-grandkids.”

In this episode, these were my key takeaways -

1. Your health struggles don’t have to be your children’s struggles—you can break the cycle.

2. Weight struggles aren’t just physical; they are deeply tied to spiritual and emotional strongholds.

3. Living a healthy life is about freedom, not restriction—real food, movement, and mindset shifts are the key.

Featured Guests - N/A

Resources -

• Rewrite Your Family’s Health Story Workshop - Join us on February 25 for a deep dive into generational health, epigenetics, and the biblical foundations of transformation. Sign up at kelseywickenhauser.com/workshop

• Fit Moms Academy - Get ongoing support and coaching to make sustainable health changes. Learn more here.

• Recommended Reading: Practice the Presence of God by Brother Lawrence

Scripture Highlight: Exodus 20:6 - “But showing steadfast love to thousands of those who love me and keep my commandments.”

Reflection: God’s blessings extend for generations, and our choices today can create a ripple effect of health, healing, and wholeness in our family line.

Connect with Me - Website: kelseywickenhauser.com Instagram: @kelseywickenhauser Facebook: facebook.com/kelseywickenhauser Email: info@kelseywickenhauser.com

Join the Kingdom Fit Moms community: kelseywickenhauser.com/kfm

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 looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

In this episode, I’m diving into the importance of inner healing in the weight loss journey and why it's crucial for sustainable change. Whether you’ve done inner healing work or this is a new concept, I’ll share why addressing emotional roots and trauma is necessary to make lasting changes in your health and life.

In This Episode -

• Inner Healing
• Weight Loss Sustainability
• Overcoming Generational Trauma (These keywords will help in search engine optimization and allow listeners to know the main themes/topics of the episode.)

Quote: "We cannot skip the inner work if we want lasting weight loss, and that starts with inviting the Lord into our healing journey."

In this episode, these were my key takeaways -

1. Inner healing is about addressing the emotional and spiritual roots that impact our health and weight.
2. Breaking generational patterns and trauma is key to making sustainable changes in your life.
3. Weight loss is not just about dieting; it’s about aligning with God’s design for our lives and healing from the inside out.

Featured Guests -

• [Guest Name] - [Brief introduction or title] (continue as needed) You can find more about [Guest Name] here: [LINK]

Resources -

• Freedom House Ministry - freedomhouseministry.com
• Episode 38 with Mari Anne Anderson - Link
• Rewrite Your Family Health Story Workshop: kelseywickenhauser.com/workshop

Scripture Highlight: Isaiah 61:1-4 - "The Spirit of the Lord God is upon me, because the Lord has anointed me to bring good news to the poor; he has sent me to bind up the brokenhearted..." This passage reflects God’s heart for inner healing and setting us free from all forms of bondage.

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!

As a mom, it’s easy to put everyone else’s needs before your own. You want to lose weight and feel better, but between taking care of your kids, your home, and your responsibilities, there’s little time left for yourself. On the other hand, you may also feel guilty—sitting on the sidelines, avoiding events, and struggling with confidence.

In today’s episode, we’re talking about how shifting your mindset around weight loss can actually make you a more patient, energetic, and fun mom. This isn’t just about the number on the scale—it’s about becoming the woman and mother God created you to be. Let’s dive in!

Fit Mom Wins: 🏆 January Victory! One mom lost 5.6 lbs by prioritizing her morning devotionals, doing a 40-day sugar fast, and setting non-negotiables for her health. 🏆 Push Challenge Prep! Another mom is excited for the February challenge, and her husband is stepping up to support her by helping with dinner so she can get her miles in.

These wins remind us that weight loss isn’t just physical—it’s a spiritual and emotional transformation, too!

Upcoming Workshop: 💡 Rewrite Your Family’s Health Story: Breaking Strongholds, Transforming Generations 📅 February 25 | 90-minute live workshop | $47

“I’ll never forget when my child asked, ‘Mommy, why don’t you ever play with us?’” That question changed everything. If you feel stuck, exhausted, or ashamed of the example you’re setting for your kids, this workshop is for you! Learn how to break free from generational struggles and create a legacy of health.

👉 Sign up now: kelseywickenhauser.com/workshop

Fit Moms Academy: Tired of yo-yo dieting? Falling off the bandwagon? Struggling with food guilt? It’s time to break free! Fit Moms Academy will help you lose weight for the last time—God’s way. You’ll gain confidence, energy, and clarity on what it means to be truly healthy.

Join today for just $97/month! 👉 Sign up at: kelseywickenhauser.com/join

Key Takeaways from Today’s Episode: 💡 Overcoming Weight Loss Obstacles:

• Overwhelm: Too many steps at once make us quit. Learn how to build a sustainable lifestyle one step at a time.

• Self-Doubt: If you’ve failed before, it doesn’t mean you can’t succeed now! Your identity is not in your struggles.

• Time Constraints: A holy no may be necessary to create space for your health journey. Healthy and busy CAN coexist!

• Isolation: You don’t have to do this alone. Community and support are essential.

💡 Why Your Health Impacts Your Parenting:

• Confidence: Confident moms raise confident kids! When you feel strong, you show up differently.

• Energy: Imagine being able to say yes to playtime, late-night talks, and family fun—without exhaustion holding you back.

• Disease Prevention: 90% of disease is lifestyle-related. The way you live today shapes your family’s future health.

• Mobility & Strength: Whether it’s hiking, playing tag, or skiing, your ability to move impacts your connection with your kids.

Momma, this journey isn’t just about you. It’s about your legacy. The healthier you become, the more present and engaged you can be for your family. Let’s shift your mindset and step into the life God has for you!

Links & Resources: 🎟 Rewrite Your Family’s Health Story Workshop: kelseywickenhauser.com/workshop 💪 Join Fit Moms Academy: kelseywickenhauser.com/join 📲 Follow & Share: @kelseywickenhauser on social media

🎧 If today’s episode blessed you, share it with a friend and leave a review! Let’s help more moms break free and step into their healthiest, most confident selves.

This episode is all about reflecting on your health journey, celebrating wins, and dreaming big for 2025. We’ll dive into practical steps to create meaningful health goals and turn them into reality. Plus, discover how Realign in 2025 and Fit Moms Academy can help you achieve freedom and lasting health breakthroughs.

In This Episode:

• Reflection and Gratitude: How to celebrate your 2024 wins and learn from challenges.
• Dream Big for 2025: Creating a God-centered vision for your health journey.
• Actionable Steps: Three non-negotiable habits to kickstart your January.

"Let your joy overflow, and invite the Holy Spirit to guide your dreams for the new year." "You’re a product of your daily habits—let’s make them count."

In this episode, these were my key takeaways:

1. Reflection helps us align with God’s plan and recognize His work in our lives.
2. Dreaming big and inviting the Holy Spirit into your goals can lead to breakthroughs.
3. Focus on three simple, actionable steps to build consistency and momentum.

Featured Guests: N/A

Resources:

• Join Fit Moms Academy: kelseywickenhauser.com/join
• Episode 159: Meal Planning Made Simple

Scripture Highlight:

• Philippians 4:4-7: "Be cheerful with joyous celebration in every season of life. Let your joy overflow! And let gentleness be seen in every relationship, for our Lord is ever near."
• Luke 9:62: "No one who puts his hand to the plow and looks back is fit for the kingdom of God." Reflect on how these verses encourage forward-thinking and gratitude as we set health goals.

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!

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