Workouts and the Word | Beginner Fitness Routine, Strength Training, Prayer, Exercise, Biblical Encouragement, Working Moms

💪🏻 Strength Training for Middle-Aged Working Moms: 3 Simple Ways to Get Stronger With Age
✨ Mama, what if getting stronger with age had NOTHING to do with the number on the scale?
What if your fitness goals weren’t about losing weight, fitting into smaller jeans, or chasing a certain body type?
What if they were about carrying all those groceries in one trip (because you know we all try! 😂), getting off the floor after playing with your kids, having more energy for your family, and feeling strong and capable as you get older?
Mama, THAT is the kind of strength we’re talking about today! 💗
If you’re a busy working mom in your 30s, 40s, or beyond, wondering how to start strength training without spending hours at the gym, this episode of Workouts and the Word is for YOU!
We’re breaking down 3 simple, realistic ways to build muscle, improve functional strength, and stay active as you age, even when your schedule is filled with work, motherhood, laundry, and everything in between.
And the best part? You don’t need a fancy gym membership or a complicated workout routine to get started!
🌸 In This Episode, You’ll Learn:
💗 1. Why strength matters more than the scale. Discover how building muscle and improving everyday strength can help you feel more confident, capable, and independent as you age.
🏋🏻‍♀️ 2. How to start strength training just twice a week. Learn how two realistic, beginner-friendly strength workouts can help you build consistency without overwhelming your already busy schedule.
💕 3. How to make fitness fit YOUR life. Because between working, raising children, and managing a household, your workout routine needs to work with your schedule—not against it!
💪🏻 Your Simple Strength Training Challenge
Mama, let’s make getting stronger SIMPLE!
This week, choose two days to spend just 10–15 minutes strength training.
Try these beginner-friendly movements:
🌷 Sit-to-stands — strengthen your legs and support everyday movement.
🌷 Wall push-ups — build upper-body strength.
🌷 Resistance band rows — strengthen your back and improve pulling strength.
Start with a manageable number of repetitions, focus on good form, and gradually increase the challenge as you get stronger.
Remember: Progress doesn’t always show up on the scale. Sometimes it shows up when everyday life starts feeling a little easier! 🙌🏻
📖 A Little Workout and the Word Encouragement
1 Timothy 4:8 (KJV)
“For bodily exercise profiteth little: but godliness is profitable unto all things.”
Physical training has value, mama! But Scripture reminds us that our spiritual growth has even greater, eternal significance.
We can take care of our bodies, build muscle, and prioritize our health without allowing our appearance to determine our worth.
Our goal isn’t perfection.
It’s learning to steward the bodies God has given us while growing stronger in our faith. ❤️
💌 Let’s Stay Connected, Mama!
Want more simple at-home strength workouts, Christian fitness motivation, Bible study encouragement, and realistic healthy living tips for busy working moms?
Come join my Workouts and the Word email family! 💕
👉 https://workoutsandtheword.grwebsite.com
Because you deserve a faith and fitness routine that fits your REAL life—even when that life includes messy kitchens, overflowing laundry baskets, and children asking for snacks every five minutes! 😂
💗 One Last Reminder, Mama…
You don’t have to wait until you lose weight to celebrate what your body can do.
You don’t have to work out for an hour to make progress.
And you certainly don’t have to have everything figured out to START!
You’re not just building muscle for today. You’re building strength for the life you want to keep living tomorrow.
If this episode encouraged you, share it with another working mama who wants to feel stronger and healthier as she gets older!
And don’t forget to follow Workouts and the Word so we can continue growing stronger in our faith and fitness together.
💕 Keep showing up, keep growing stronger, and keep working out in the Word!
With love, Tarra 💪🏻📖❤️
🛍️ RESOURCES FROM THIS EPISODE
📖 My recommended Bible: https://a.co/d/04Z9tP3N 
💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

💪📖 Christian Fitness for Busy Moms: How to Work Out With Scripture and Steward Your Body
Mama, do your Bible and your dumbbells keep getting pushed aside because everyone needs something from you? 🙋‍♀️
Between work, children, homeschooling, and everything waiting at home, finding time for both faith and fitness can feel impossible. But you don’t need another reason to feel guilty and you definitely don’t need a perfect hour! ❤️
I share how I fit strength training into real mom life whether that means exercising before the children wake up, working out after work, or squeezing in a few sets throughout the day.
You’ll learn how to stop waiting for life to slow down, combine exercise with Scripture, and build a realistic Christian fitness routine that works in your current season. ✨
💪 Strength for the Season Workout
Complete 2–3 sets:
Dumbbell sumo deadlifts: 10–12 reps
One-arm supported dumbbell rows: 10 reps per side
Half-kneeling shoulder presses: 8 reps per side
Glute bridges: 12–15 reps
Dead bugs: 8 reps per side
Rest as needed and choose weights that make the final repetitions challenging while still allowing you to maintain good form.
Can’t finish every set at once? Complete one set in the morning, another later in the day, and the final set when you have another few minutes. Your workout doesn’t have to look perfect to matter! 🙌
📖 Scripture for This Episode
Psalm 18:32: God is the One who equips us with strength and makes our way secure.
You don’t have to depend on motivation alone. Ask God for the discipline to care for your body faithfully One workout, One set, and One choice at a time. 🙏
💌 Let’s Stay Connected!
Join the Workouts and the Word email list for simple strength workouts, biblical encouragement, and realistic wellness tips created for busy Christian moms just like you! 
workoutsandtheword.grwebsite.com
🛍️ RESOURCES FROM THIS EPISODE
📖 My recommended Bible: https://a.co/d/04Z9tP3N 
💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV
🎙️ ABOUT WORKOUTS AND THE WORD
Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.
We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.
⭐ ENJOYED THIS EPISODE?
Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.
Strong body. Strong faith. Real life. 💪🏼📖✨
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

3 Easy High-Protein Dinner Recipes for Busy Moms | Quick, Healthy Family Meals ✨🍽️💪
Mama, if you have ever stood in your kitchen at 5:00 PM staring into the fridge like it was going to magically tell you what to make for dinner… this episode is for you. 😂
Today on Workouts and the Word, we’re making healthy eating simple with three easy, high-protein dinner recipes for busy moms that are quick, family-friendly, customizable, and actually realistic for real life.
No complicated ingredients. No making three separate dinners. No spending two hours in the kitchen while everyone asks, “When are we eating?”
Just simple meals that help you nourish your body, feed your family, and keep moving through your day with more energy.
Because healthy family dinners do not have to be fancy to be effective. 🙌
🍴 In This Episode
You’ll learn how to make:
Sheet-Pan Chicken Fajita Bowls 🌶️
Slow-Cooker Turkey Taco Soup 🌮
High-Protein Cheeseburger Skillet 🍔
We’re also talking about:
How to build a balanced dinner without overthinking it
Why protein matters for strength and recovery
How carbohydrates help support energy
Easy ways to make meals more kid-friendly
How to use shortcuts without feeling like you “failed”
Why frozen veggies, microwaveable rice, canned beans, and precooked ingredients can be a busy mom’s best friend
How to stop making multiple meals for different people
How a little planning can make your evenings feel way less chaotic
🌶️ Recipe 1: Sheet-Pan Chicken Fajita Bowls
This meal is one of those throw-it-on-a-pan-and-call-it-dinner kinds of meals—and I love that for us.
Chicken, peppers, onions, rice, black beans, cheese, salsa, Greek yogurt… everybody can build their own bowl and make it the way they like it.
Busy-Mom Shortcut ✨
Use precut peppers and onions or a frozen fajita veggie blend, and grab microwaveable rice.
Less chopping. Less cleanup. More sanity. 😂
🌮 Recipe 2: Slow-Cooker Turkey Taco Soup
This one is perfect for:
Workdays
Homeschool days
Sports nights
“I know I’m not cooking later” days 😂
Lean ground turkey and beans give you protein, while the beans also add fiber to help keep the meal filling and satisfying.
Busy-Mom Shortcut ✨
Brown several pounds of ground turkey at once and freeze it in meal-sized portions.
Then future-you can just dump everything in the slow cooker and keep it moving.
That is the kind of teamwork I like—present you helping future you. 😂
🍔 Recipe 3: High-Protein Cheeseburger Skillet
This one has all the cozy cheeseburger vibes with a little extra protein built in.
Lean ground beef or turkey, blended cottage cheese, cheddar cheese, tomatoes, and classic cheeseburger flavors come together into a creamy, family-friendly skillet meal.
Serve it over:
Potatoes
Rice
Protein pasta
Or make it into a cheeseburger bowl with lettuce, tomatoes, and pickles
And if your kids are already side-eyeing the cottage cheese—blend it first.
They may never even know it is there. 😉
🥦 The Easiest Healthy Dinner Formula
When you do not know what to make, keep it simple.
Aim for:
Protein
A carbohydrate for energy
A fruit or vegetable
That is it.
You do not need every dinner to look like it belongs on Pinterest.
Frozen vegetables count. Canned beans count. Microwaveable rice counts. Bagged salad counts. Shortcuts count.
Convenience is not failure.
Sometimes convenience is what helps us stay consistent.
📖 Scripture for This Episode
1 Corinthians 10:31
“So, whether you eat or drink, or whatever you do, do all to the glory of God.”
Even something as ordinary as making dinner can be an opportunity to care for the body God gave you and serve the people He placed in your home.
You are not “just making dinner.”
You are nourishing your family, supporting your strength, and stewarding what God has given you. 🤍
✅ Your Meal Challenge
Pick just one of these meals to make this week:
Sheet-pan chicken fajita bowls
Slow-cooker turkey taco soup
High-protein cheeseburger skillet
Add it to your grocery list and choose the night you are making it.
Because waiting until 5:00 PM on your busiest day to decide what is for dinner is how cereal becomes a strong contender. 😂
And listen—sometimes cereal is fine.
But a little planning can make your evening feel so much easier.
🎙️ ABOUT WORKOUTS AND THE WORD
Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.
We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.
⭐ ENJOYED THIS EPISODE?
Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.
Strong body. Strong faith. Real life. 💪🏼📖✨
Workouts and the Word Scripture & Strength Training for Busy Moms
💌 Join Workouts and the Word
Want more simple workouts, biblical encouragement, healthy family meal ideas, and realistic wellness tips made for busy moms?
Join the Workouts and the Word email list at:
workoutsandtheword.grwebsite.com
Come get stronger in your faith, your fitness, and your everyday life—one simple step at a time. 💪🤍
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Apply the Bible to Your Daily Life: James 1:22 for Busy Christian Moms ✨
Mama, have you ever read your Bible, closed it, and then five minutes later realized you barely remember what you read? 😂📖
The kids need breakfast, someone can’t find their shoes, work is calling, the laundry is waiting…and suddenly that verse you just highlighted is gone from your mind.
In this episode of Workouts and the Word, we’re talking about how to go from simply reading the Bible to actually living it out in the middle of busy mom life.
James 1:22 reminds us:
📖 “But be doers of the word, and not hearers only…”
God’s Word isn’t meant to stay highlighted on the page. It’s meant to shape how we respond to our kids, our husbands, stress, worry, conflict, work, health, and everyday life.
✨ In this episode, we’re talking about:
📖 How to apply Scripture to your daily life instead of simply reading and forgetting it
🙏🏼 How to read the Bible with the intention of responding to what God shows you
✍🏼 Simple questions to ask after Bible study so you can understand what God may be teaching you
👣 How to choose one practical action step from what you read
💪🏼 Why living out Scripture is a lot like strength training—you don’t get stronger just by knowing what to do…you actually have to DO it 😂
🤍 How obedience grows our faith without becoming another thing we have to do perfectly
🏡 How to live out biblical truth in motherhood, marriage, work, health, and everyday routines
👧🏼 Why letting your children see you apologize, pray, forgive, and return to God’s Word is such an important part of discipleship
🌿 What to do when you don’t live the verse perfectly—and why you can always return to God’s grace
✨ Your Simple 3-Step Challenge
1️⃣ Read with the intention to respond.Before you open your Bible, pray:“God, show me what You want me to know about You and how You want me to respond.”
2️⃣ Choose one specific action.Finish this sentence:
“Because of what I read today, I will…”
Maybe you’ll apologize.
Maybe you’ll pray instead of panic.
Maybe you’ll encourage your husband.
Maybe you’ll choose patience with your kids.
Maybe you’ll care for your body through movement, rest, hydration, or a nourishing meal. 💪🏼🥗
One truth. One action. One faithful step.
3️⃣ Carry the Scripture into your day.Put it on your bathroom mirror.Write it beside your computer.Repeat it while driving.Think about it while folding laundry.Talk about it with your kids.
Don’t leave God’s Word sitting in the chair where you studied it. Take it with you. 📖✨
🤍 A reminder for the busy Christian mom:
Being a doer of the Word does NOT mean applying Scripture perfectly.
It means allowing God’s Word to correct you, guide you, and keep changing you.
If you lose your patience…
If you worry again…
If you don’t respond the way you hoped…
Go back to God.
Confess it. Receive His grace. Make it right when needed. And keep growing. 🤍
📖 Scriptures mentioned in this episode:
✨ James 1:22✨ Ephesians 4:32✨ James 1:23–25
💪🏼 And remember this:
You can read every strength-training book, save every workout on Instagram, and know exactly how to do a squat…
…but your legs aren’t getting stronger until you actually do the squat. 😂
The same is true with our faith.
We don’t just want to KNOW God’s Word.
We want to LIVE it.
✨ JOIN THE WORKOUTS AND THE WORD COMMUNITY
If you’re a busy Christian mom who wants to grow stronger in your faith, take better care of your body, and build healthy habits that actually fit real life, join my email list!
You’ll get:
📖 Biblical encouragement💪🏼 Simple workouts for busy moms🥗 Realistic wellness + healthy habits🙏🏼 Faith-filled motivation🤍 Practical ways to stay consistent without chasing perfection
💌 Join here:Workoutsandtheword.grwebsite.com 
🎙️ ABOUT WORKOUTS AND THE WORD
Workouts and the Word is a Christian faith and fitness podcast for busy moms who want to grow stronger spiritually and physically without adding more overwhelm.
We talk about Bible study for busy moms, applying Scripture to everyday life, Christian motherhood, realistic strength training, healthy habits, body stewardship, faith-based wellness, consistency, and learning how to keep God at the center of real life.
⭐ ENJOYED THIS EPISODE?
Follow Workouts and the Word so you don’t miss the next episode, share this one with another busy Christian mom who wants to grow in her faith, and leave a rating or review to help more moms find the podcast.
And remember:
📖 Read one truth.👣 Choose one action.🤍 Take one faithful step.
Don’t just hear the Word—live it. ✨
💪🏼📖🤍 Strong body. Strong faith. Real life.
🛍️ RESOURCES FROM THIS EPISODE
📖 My recommended Bible: https://a.co/d/04Z9tP3N 
💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Balance Studying Scripture and Busy Mom Life in 3 Easy Steps ✨
Mama, if you want to spend more time in God’s Word but every time you sit down someone needs a snack, the laundry is buzzing, or your brain suddenly remembers 12 things you forgot yesterday…this episode is for you. 😂📖
You do NOT need a perfectly quiet house, an hour-long morning routine, or a fancy Bible study plan to grow closer to God.
In this episode of Workouts and the Word, we’re talking about how busy Christian moms can build a realistic Bible study routine, stay consistent in Scripture, and grow in faith right in the middle of real motherhood. 🤍
✨ In this episode, we’re talking about:
📖 How to create a simple Bible study routine for busy moms
☕ How to connect Scripture to habits you already do every day
✍🏼 A simple Read, Write, Respond Bible study method
🙏🏼 How to pray through what you read and actually apply Scripture to your life
🤍 Why your time with God does NOT have to look perfect to be meaningful
🏡 How to study the Bible in the middle of motherhood, work, laundry, noise, and real life
✨ Why carrying one Bible verse throughout your day can help you stay rooted in God’s Word
👧🏼 How letting your kids see you read Scripture can help make faith a normal part of everyday family life
🌿 Why missing a day doesn’t mean you failed—and why you can simply start again
Mama, Bible study doesn’t have to be another thing on your to-do list that makes you feel behind.
It can be five minutes with your coffee.
One verse at the kitchen table.
A Psalm during your lunch break.
A prayer whispered while folding laundry.
It still matters. 🤍
✨ Your 3-Step Bible Study Challenge
1️⃣ Choose an anchorConnect your Bible time to something you already do—morning coffee, lunch, nap time, or bedtime.
2️⃣ Read, Write, RespondRead a short passage, write down one truth that stands out, and respond to God in prayer.
3️⃣ Carry one verse with youRepeat it while driving, working, cooking, cleaning, or taking care of your kids.
That’s it.
You don’t need more time.
You need a simple rhythm that helps you stay connected to God in the life you already have. 📖✨
💡 Scriptures mentioned in this episode:
📖 Deuteronomy 6:6–7📖 Psalm 119:105📖 Philippians 4:6–7📖 Psalm 46:10📖 Luke 10 — Mary and Martha
🤍 A reminder for the busy mom:
The dishes will need to be washed again.
The laundry basket will refill. 😂
Another email will come.
But time in God’s Word helps prepare your heart for everything else you are carrying.
🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY
If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!
✨ Faith-filled encouragement💪🏼 Simple workouts for busy moms🥗 Realistic healthy habits📖 Biblical encouragement🤍 Motivation to help you stay consistent
Join here:Workoutsandtheword.grwebsite.com
🛍️ RESOURCES FROM THIS EPISODE
📖 My recommended Bible: https://a.co/d/04Z9tP3N 
💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV 
🎙️ ABOUT WORKOUTS AND THE WORD
Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.
We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.
⭐ ENJOYED THIS EPISODE?
Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.
Strong body. Strong faith. Real life. 💪🏼📖✨
Workouts and the Word Scripture & Strength Training for Busy Moms
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.

✨ How to Work Out With Bible Scripture for the Busy Working Mama
Mama, does it ever feel like Bible study, exercise, caring for your kids, and getting to work on time are all competing for the same few minutes? I get it. 💕
In this episode of Workouts and the Word, I’m sharing a simple way to bring Scripture into your workout. We’ll choose one Bible verse, pair it with a short strength training routine, and use movement as a chance to pray. You don’t need a perfect schedule to begin. Even five or ten minutes can be a beautiful place to start. 🌷
In this episode, we’ll talk about:
✨ Keeping faith and fitness in perspective with 1 Timothy 4:8 📖 Choosing one verse for the day you’re having 💪 Pairing Scripture with a simple strength workout 🙏 Turning your walk, workout, or cool-down into prayer
Your simple workout: Complete 2–3 rounds of 10 bodyweight squats, 10 wall push-ups, 1 minute of marching in place, and 10 standing knee raises on each side. Keep Isaiah 40:31 nearby and reflect on it as you move. Adjust the movements to what feels right for your body.
Your challenge this week: Choose one verse and spend ten minutes moving, reflecting on God’s Word, and talking with Him. If a child needs you halfway through, mama, your workout still counts—kids and all! 🤍
Want more simple workouts, biblical encouragement, and practical tips for busy moms? Join my email list at workoutsandtheword.grwebsite.com. 💌
Scriptures mentioned: 1 Timothy 4:8 · Isaiah 40:31 · Philippians 4:6–7 · Galatians 6:9
If this episode encouraged you, share it with another busy working mom who could use a little less pressure and a little more encouragement today. 🌸
 
🤍 JOIN THE WORKOUTS AND THE WORD COMMUNITY
If you’re a busy Christian mom who wants simple workouts, strength training tips, healthy habits, biblical encouragement, and realistic ways to take care of yourself without adding more overwhelm to your life, join my email list!
✨ Faith-filled encouragement💪🏼 Simple workouts for busy moms🥗 Realistic healthy habits📖 Biblical encouragement🤍 Motivation to help you stay consistent
Join here:Workoutsandtheword.grwebsite.com
🛍️ RESOURCES FROM THIS EPISODE
📖 My recommended Bible: https://a.co/d/04Z9tP3N 
💪🏼 Beginner dumbbells: https://a.co/d/0hSX4VcV
 
🎙️ ABOUT WORKOUTS AND THE WORD
Workouts and the Word is a Christian fitness and wellness podcast for busy moms who want to get stronger, feel better, build healthy habits, and grow closer to God without making fitness another full-time job.
We’re talking simple strength training, workouts for busy moms, faith-based fitness, biblical wellness, healthy habits, body stewardship, motherhood, consistency, and learning to care for the body God gave us, one simple step at a time.
⭐ ENJOYED THIS EPISODE?
Follow the podcast so you don’t miss the next episode, share this one with a busy mama who needs the encouragement, and leave a rating or review to help more Christian moms find Workouts and the Word.
Strong body. Strong faith. Real life. 💪🏼📖✨
Workouts and the Word Scripture & Strength Training for Busy Moms
Disclaimer This podcast is educational and not individualized medical advice, and listeners should consult an appropriate healthcare professional before starting a new exercise or nutrition program when needed.