Priorities for Busy Moms: Wellness, Routines, Mindset, Habits, Stewardship

56 | Need Solutions to Anxiety and Stress? Prioritizing Time Outdoors With Kelsey Redd

Today’s conversation with Kelsey Redd explores the science behind finding calm through nature, the parasympathetic nervous system, and frequency. Learn how to shift your mindset, break negative habits, and build simple wellness routines that help you destress—even in busy, chaotic days. This episode offers practical tools for mental stewardship so you can reset your mind, find peace in the moment, and create space for what matters—whether that’s exercise, rest, or your next meal plan.
 
Ways to contact Kelsey Redd:
Click here for 50% off your 4 Week Nature Reset to start spending more time in nature in a practical way!
Find more resources at www.creatingintentionalmothers.com
Connect with Kelsey @creating.intentional.mothers
 
Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop
FREE LIVE WORKSHOP
I’m teaching the EXACT framework I use to take the basic elements of the Mediterranean cuisine to loosely plan meals based on themes for a week.
I’m teaching this  LIVE on April 14th @ 12pm CST– for free.  The workshop is called Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop.
Sign up at https://susanro.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Priorities for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to prioritize their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

55 | Stewardship of Time: Building Habits & Routines for Lasting Wellness

Control your day by building intentional habits and a focused mindset. Without structure, urgency takes over—but simple routines create clarity, wellness, and momentum. Start with a morning anchor: prayer, reflection, and calm focus before distractions. Plan your week ahead, identify daily “must-wins,” and protect peak energy hours. This is true stewardship—aligning your time with purpose.
Prioritize what matters: Exercise, Destress, Meal Plan, and grow spiritually.
When your day begins with intention, you stop reacting—and start living with direction and peace.
Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop
FREE LIVE WORKSHOP
I’m teaching the EXACT framework I use to take the basic elements of the Mediterranean cuisine to loosely plan meals based on themes for a week.
I’m teaching this  LIVE on April 14th @ 12pm CST– for free.  The workshop is called Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop.
Sign up at https://susanro.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Priorities for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to prioritize their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

54 | EXCITING NEWS!! It's Time to Prioritize Your Time

Time is a sacred gift from God, and stewardship of our time shapes the life we live. Instead of chasing “balance,” we live with intentionality and surrender, aligning our priorities with God’s direction for each season. Our focus centers on three areas: Faith, Family, and Self-Care. Through healthy habits, mindset, wellness routines, exercise, meal planning, and moments to destress, we build a life that sustains us and those we love. When our calendar reflects God-led priorities, we move from reactive living to purposeful stewardship—living with clarity, peace, and strength to fulfill the calling God has placed on our lives.
Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop
FREE LIVE WORKSHOP
I’m teaching the EXACT framework I use to take the basic elements of the Mediterranean cuisine to loosely plan meals based on themes for a week.
I’m teaching this  LIVE on April 14th @ 12pm CST– for free.  The workshop is called Meal-Plan Mediterranean: Prioritizing Family Dinner Workshop.
Sign up at https://susanro.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Priorities for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://suanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to prioritize their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

53 | The 5 Step System for Your Health and Fitness With Christa Baker

In this episode, I interview Christa Baker, a Christian health coach who shares her five-step system for health and wellness. Christa helps busy moms improve their health through simplified nutrition, purposeful movement, and building support systems.
You don’t need any more reasons, you just need to invite Jesus, then schedule it, and then grow in discipline.
 
Where you can find Christa Baker:
Strength for Generations
Instagram: @bakerfamilyfitness (https://www.instagram.com/bakerfamilyfitness/)
Facebook: https://www.facebook.com/chirstabaker
Move Mountains Method - https://bakerfamilyfitness.com/
 
Meal-Plan Mediterranean: Nourish and Flourish Workshop
FREE LIVE WORKSHOP
I’m teaching the EXACT framework I use to take the basic elements of the Mediterranean cuisine to loosely plan meals based on themes for a week.
I’m teaching this  LIVE on April 14th @ 12pm CST– for free.  The workshop is called Meal-Plan Mediterranean: Nourish and Flourish Workshop.
Sign up at https://susanro.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!
You don’t have to figure this out alone, mama.
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

52 | Need a Meal Plan Inspiration? A Kid-Approved Recipe for Family Wellness...Korean Beef!

Eating well is about patterns, not perfection. The Mediterranean diet recipes you love can reflect Wellness through quality protein, healthy fats, whole grains, natural sweeteners, and a variety of vegetables—less processed, more intentional. 
 
Build simple routines around checking ingredients, cooking at home when possible, and choosing better oils. Let plants lead, prioritize protein for steady energy, and flavor generously with herbs and spices. A balanced Meal Plan supports satiety and consistency without restriction. 
Pair mindful eating with Exercise, Destress habits, and Time Blocking to create a sustainable, nourishing lifestyle.
Slow Cooker Korean Beef Recipe:
Ingredients
¾ cup reduced-sodium beef broth
½ cup reduced-sodium Tamari or soy sauce
⅓ cup honey (this can be reduced to ¼  cup)
5 cloves garlic minced
1 tablespoon sesame oil
1 tablespoon olive oil
2 tablespoons rice vinegar
2 tablespoons grated fresh ginger
1 tablespoon Gochujang sauce (increase to 2 if you like it spicy)
½ teaspoon onion powder
½ teaspoon pepper
3-4 pound boneless beef chuck roast cut into 1-inch cubes
(optional) 1-2 tablespoons cornstarch depending on desired sauce thickness
Instructions
In a medium bowl, whisk together beef broth and the next 9 ingredients (up to roast).½ cup reduced-sodium Tamari or soy sauce,⅓ cup honey,5 cloves garlic,1 tablespoon sesame oil, 1 tablespoon olive oil, 2 tablespoons rice vinegar,2 tablespoons grated fresh ginger,1 tablespoon Gochujang sauce,½ teaspoon onion powder,½ teaspoon pepper
Place cubed roast into a slow cooker. A 4 or 5 quart slow cooker works well.
Pour sauce over cubed meat.
Cover and cook on low heat for 6-8 hours.
Optional if you like a thicker sauce:  In a small bowl, whisk together cornstarch and 1/4 cup broth.  Stir cornstarch mixture into the slow cooker.  Cover and cook on high heat for an additional 30 minutes, or until the sauce has thickened.
Contest Rules:
Write a review for the podcast on Apple Podcast and take a screenshot of your review.  
Email the screenshot to hello@susanro.com OR drop it in the FB Group: HERE
Time frame: send in the screenshot from the 20th-22th midnight to be entered into the contest.  I will email the winner on the 23rd.
Prize: A free coaching call with me!  Let’s chat! 😊
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

51 | Stuck in Routines? Spark Your Vision for Your Wellness

God-given VISION is a direction that begins in the mind and leads to life-saving action (Proverbs 29:18). In Scripture—like with Noah, Joseph, and Cornelius—vision required obedience, sacrifice, and courage. Write the vision (Habakkuk 2), sacrifice comfort (Luke 9:23), and renew your mind (Romans 12:2). Neuroscience confirms transformation through thoughts and words—“death and life are in the tongue.”
Execution flows from our mindset, thoughts, and words—which is supported by godly Routines, Time Blocking, Exercise, Destress practices, eating well, Mediterranean diet recipes, and a purposeful Meal Plan—all of which is fueling Wellness and faithful action.
Scriptures referenced: Proverbs 29:18, Habakkuk 2:2–3, 2 Timothy 1:7, Luke 9:23, Philippians 4:8, Ephesians 4:23, Proverbs 18:21, Proverbs 23:7
 
Contest Directions:
Write a review for the podcast on Apple Podcast and take a screenshot of your review.  
Email the screenshot to hello@susanro.com OR drop it in the FB Group: HERE
Time frame: send in the screenshot from the 20th-22th midnight to be entered into the contest.  I will email the winner on the 23rd.
Prize: A free coaching call with me!  Let’s chat! 😊
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

50 | Insulin Resistance and What to Target for Your Metabolism

In my 40s—especially after my fourth pregnancy—I realized endless cardio wasn’t the smartest path to boosting metabolism. Instead, I shifted to strength training focused on large muscle groups (legs, back, chest) to improve metabolic rate, insulin sensitivity, and blood sugar control. Short, consistent workouts—like squats, lunges, rows, band pull-aparts, and pushups—fit into busy seasons through habit stacking, especially during my bedtime routine. Paired with eating well (think simple Mediterranean diet recipes), stress management, and wise time management, small daily habits create lasting energy, resilience, and strength to serve your family and calling faithfully.
 
Have you ever ended the day wondering why taking care of yourself feels so hard? You are experiencing success in your career, You love your family deeply and give your all, — you are managing schedules, meals, practices, and endless to-do lists — yet your own health keeps falling to the bottom. I’ve been there too. I wanted to feel strong and healthy again, but without structure that fit my season, I felt stuck and exhausted. I wasn’t lazy or broken — I just needed a small, sustainable step. When I began with one simple habit, momentum followed. If you’re ready for that kind of hope and progress, visit susanro.com/coaching.
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

49 | Stumped on what to make? AI Tool for Meal Plans and the Mediterranean Diet

In this episode, I share how I use AI (like ChatGPT) to plan meals and support eating well despite a busy schedule—great for time management and stress management. I created a gluten-free slow cooker Mediterranean meatballs after dry oven and air fryer attempts. Inspired by Mediterranean diet recipes, the dish features ground beef, herbs, feta, and a savory tomato sauce, cooked low and slow for tender results. It’s simple, healthy, and versatile—perfect for fueling an active lifestyle, including strength training, while keeping mealtime easy and flavorful. God bless you, sister!
Slow Cooker Mediterranean Meatballs (Gluten-Free)
Prep Time: 15-20 minutes
Cook Time: 3-4 hours (High) or 6-8 hours (Low)
Yields: 4-6 servings 
Ingredients
The Meatballs:
1 lb ground beef (80/20 or 85/15)
1 lb ground lamb or turkey (or just 2 lbs beef)
½ cup gluten-free breadcrumbs OR almond flour
1 large egg, beaten
¼ cup fresh parsley, finely minced
½ cup grated red onion
3-4 cloves garlic, minced
1 tbsp olive oil
1 tsp salt
½ tsp black pepper
1 tsp dried oregano
½ tsp cinnamon (optional, for authentic Mediterranean flavor)
½ cup crumbled feta cheese (optional, but recommended) 
The Tomato Sauce:
1 (28 oz) can crushed tomatoes
1 (14 oz) can diced tomatoes
2 tbsp tomato paste
1 tsp dried oregano or Italian seasoning
2 cloves garlic, minced
Salt and pepper to taste 
Instructions
Prepare the Sauce: In your slow cooker, mix the crushed tomatoes, diced tomatoes, tomato paste, minced garlic, dried oregano, salt, and pepper.
Make the Meatballs: In a large bowl, combine all meatball ingredients (meat, breadcrumbs/almond flour, egg, parsley, onion, garlic, olive oil, spices, and feta). Mix with your hands until just combined, being careful not to overwork the meat.
Form Meatballs: Shape the mixture into 1.5-inch meatballs.
Assemble: Gently place the raw meatballs into the sauce in the slow cooker, trying to submerge them.
Cook: Cover and cook on Low for 6-8 hours or High for 3-4 hours.
Serve: Serve hot, garnished with extra fresh parsley, over cauliflower rice, gluten-free pasta, or with a side of tzatziki sauce. 
Tips for Success
Easy Cleanup: Lightly spray the inside of your slow cooker with cooking spray before adding ingredients.
Brown for Better Texture: While optional, you can sear the meatballs in a skillet for 2-3 minutes before adding to the slow cooker to enhance flavor and texture.
Make Ahead/Freeze: You can make these meatballs ahead and freeze them raw or cooked for up to 3 months. 
Gluten-Free Serving Suggestions
Zucchini noodles or spaghetti squash
Gluten-free rice or quinoa
Cauliflower rice (for Paleo/Keto)
Crumbled Feta cheese and Kalamata olives on top.
 
If you’re worried you don’t have time for healthy living, this coaching is designed with you in mind. It’s about simplifying wellness — not adding more to your plate. There are no complicated meal plans, extreme workouts, gym memberships, or endless tracking. Instead, we focus on realistic lifestyle routines: 10–15 minute movement sessions, simple strength training and walking, practical eating habits (including Mediterranean-style options), and daily rhythms that create structure without feeling rigid. This isn’t about doing more — it’s about doing what truly matters, consistently. If this speaks to you, visit suroselfcareforbusymoms.com/coaching and start building your healthy life one simple habit at a time.
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

48 | Soul Care as Self Care and Overcoming Self Doubt With April Morris

I had such a great conversation today with April Morris.  I know you will be super encouraged with April’s clear explanation of self care as soul care and how we can nourish our soul with God’s word.
 
Ways to reach April Morris:
Personal Development for Christian Women in Business
https://the5daygrowthchallenge.com/
 
Here’s what working together looks like. When you book a call, we meet one-on-one to gently clarify where you are physically, mentally, and spiritually, and identify what’s truly been holding you back. Together, we build a simple, realistic self-care plan that fits your schedule, with supportive routines for eating, movement, screen time, and rest. You’ll also have accountability, so you’re never doing this alone. You’ll leave with clarity, confidence, and a plan you can actually follow—no overwhelm, no guessing, and no piecing things together online. Just structure, support, and steady progress.
 
If that sounds like something you want, head over to https://susanro.com/coaching to get started.
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan

47 | Is Anxiety Overpowering You? Here’s the Mindset for Breakthrough for Busy Moms

True breakthrough begins with a renewed mind fully surrendered to God. As we live in continual prayer, meditate on Scripture, and replace fear, anxiety, and negative thinking with God’s truth, transformation follows. Our thoughts shape our hearts, actions, and results, so guarding what we see and hear is essential.  Intentional thought patterns shape actions and results. Through prayer, faith, and discipline, we build godly Routines that support Wellness—from spiritual growth to practical habits like eating well, following Mediterranean diet recipes, creating a Meal Plan, Exercise, Destress, and Time Blocking—all flowing from a renewed mind.
 
You’re tired of struggling with eating, inconsistent exercise, and feeling overwhelmed. You want to be strong, healthy, calm, and spiritually grounded—but don’t know where to start. This coaching goes beyond food and workouts, building structure, discipline, and sustainable habits to support your whole life. 
Come over to https://susanro.com/coaching to get more information!
 
Next Steps:
Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://susanro.myflodesk.com/insider 
Step 3: Leave a quick review for the show on Apple podcasts.  
Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!
Step 5: Book a Call! HERE
I am always so encouraged to know that this podcast is helping you! 
Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  
 I appreciate your kindness, God bless!
Xo Susan