Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Training

43 | Here's A Revolutionary Time Management Strategy for Your Year

I’m a devoted reader who loves Scripture daily and growth-focused books like The 12 Week Year. This episode explores using 12-week cycles to create focus, urgency, and execution in life goals. I’m applying it to three areas in my life: gardening in the South, personal health (strength training, eating well, Mediterranean Diet recipes, stress management), and professional growth through podcasting and coaching. The method emphasizes lead habits, weekly planning, time management, reflection, and grace over perfection—helping busy people make consistent, meaningful progress in health, interests, and work.
 
Freebie 12 Week planner:
https://susanro.com
https://suroselfcare.myflodesk.com/planner
 
Friend, I know there’s a quiet fear underneath all of this.
The fear that “I should have figured this out by now.” The fear that “What if I never change?” The fear that “I’ll start… and fail again.”
But hear me clearly: nothing is wrong with you.
You’re in a full, demanding season — and God never intended for you to neglect yourself to serve everyone else. Your body, your health, and your peace matter.
If you’re feeling that nudge — that still small voice saying, “It’s time to take care of you” — I want you to listen to it.
Go book your call. Let’s do this together. I’ll walk with you, support you, and help you build habits that last — with grace, not guilt.
You don’t need to be perfect. You just need to begin.
So head over to https://susanro.com/coaching  to begin your journey.
 
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://suroselfcare.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

42 | Who's Got a Sweet Tooth? Here's the Mediterranean Diet Approach to Sugar.

Raising kids made our family rethink sugar and shift toward eating well as a lifestyle, not a battle. Reducing added sugar improves blood sugar control, lowers inflammation, and supports healthy appetite regulation. Instead of refined sugar, we focus on low-glycemic, whole-food options and traditional Mediterranean choices like fruit, yogurt, nuts, and small amounts of honey or dates. The Mediterranean Diet emphasizes retraining the palate, balance, and moderation—not daily sweets. Paired with Mediterranean Diet recipes, stress management, time management, and strength training whenever conveniently possible, it becomes a sustainable, health-centered way of life.
 
Here’s what working with me actually looks like:
When you book a call, we sit down together one-on-one and:
Clarify where you are right now (physically, mentally, spiritually)
Identify what’s actually getting in your way
Build a simple, realistic self-care plan tailored to your schedule
Create routines for eating, movement, screen time, and rest
Establish accountability so you’re not doing this alone
You’ll walk away with clarity, confidence, and a plan you can actually follow — 
No overwhelm.
No guessing.
No piecing things together from Google, Pinterest or Instagram.
Just support, structure, and steady progress.
 
If that sounds like something you want, head over to 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

41 | Is Your Life Crazy Busy? How to Adapt a Mediterranean Diet to Your Busy Life

After years of strict diets, food sensitivities, and unsustainable meal plans, I pivoted to eating well through a flexible, family-friendly Mediterranean approach. Focusing on whole foods, healthy fats, simple Mediterranean Diet recipes, and avoiding triggers transformed my health and simplified life. This lifestyle emphasizes quality, variety, and consistency—not restriction—while fitting busy schedules through shortcuts and simple plates. Paired with Strength training, Stress Management, and Time Management, the Mediterranean Diet became a sustainable path to better energy, balance, and long-term wellness.
 
I know you, Friend.
I know you’re tired of:
Feeling frustrated with your eating and worried about your health
Wanting to exercise but lacking the motivation or discipline to stay consistent
Feeling like your days control you instead of the other way around
Scrolling your phone at night and wondering where your time went
Wanting to be strong, healthy, and energized — but not knowing where to start
You want to feel physically strong, mentally calm, and spiritually grounded — not constantly behind and overwhelmed.
That’s why this coaching doesn’t just focus on food or exercise — it focuses on structure, discipline, and sustainable habits that support your whole life.  Come over to 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

40 | The Importance of Our Interests and Where That Can Lead Us...With Cecelia Curtis

Paying attention to your gifts, interests, and passions and then investing time into nurturing these is so important to your self-care.  In today’s episode, Cecelia Curtis will share her amazing journey of God leading in her life, God’s timing, the opportunities of growth and mindset changes, and moving past fear that affects every one of us.  As moms and wives, we are making a generational impact where God has us.  
Episode 8: Cecelia Curtis Interview
https://suroselfcareforbusymoms.podbean.com/e/cecelia-curtis-interview/
 
Ways to connect with Cecelia Curtis:
Podcast: The Heart of Friendship
Website: www.ceceliacurtis.com
Facebook: facebook.com/womenfriendshipcommunity
IG: @thefriendshiptourpodcast
ADA'S TEA CUP
Tea Company Website: www.adasteacup.com
Facebook: facebook.com/adasteacup
IG: @adasteacup
 
Self-Care Reset Coaching….If you’re thinking, “This sounds great… but I don’t have time,” let me stop you right there.
This coaching is designed to make healthy living simpler — not harder.
✔ No complicated meal plans ✔ No extreme workouts ✔ No gym membership required ✔ No hours of prep or tracking
We focus on Lifestyle routines such as:
10–15 minute movement routines
Simple strength training and walking
Practical eating habits (including Mediterranean-style options)
Daily rhythms that bring structure without rigidity
This isn’t about doing more — it’s about doing what actually matters, consistently.
If this resonates with you, come over to susanro.com/coaching to get started on 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

39 | Tired of Strength Training? 4 Reasons to Add Rebounding to Your Workout Plan

Are you finding yourself in a fitness rut and bored?  Do you want inspiration to try something fun?
Rebounding on a small trampoline reconnects us to the joy and freedom of childhood recess while offering a simple, effective workout for busy moms. Just 1–2 songs (about 10 minutes) provides low-impact cardio, supports lymphatic health, improves balance and core strength, and helps with stress management. It’s a fun, time-efficient way to move—especially when paired with worship music. Combined with eating well, Mediterranean diet recipes, strength training, and good time management, rebounding helps steward your body so you can live healthy, energized, and at peace while impacting your family and God’s kingdom.
 
Friend, I want to invite you into something different.
I invite you into Self Care Reset Coaching — a simple, personalized coaching experience designed specifically for busy Christian moms in their 40s who want to feel healthy, disciplined, and at peace again without adding more pressure to their already busy lives.
You don’t need another diet.You don’t need another workout plan you won’t stick to.
You don’t need another thing to feel like a chore on your never ending to-do list. You need support, clarity, and a realistic plan that works with your real life.
And that’s exactly what we do together.  So head over to 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

38 | LIVE COACHING: Time Management With Creative Time Blocking So You Are Blessed

You are in for a treat today!  I am including a short clip of my coaching call where we dive into one small scheduling struggle and find a solution that is actionable and doable.  Don’t dismiss things that seem small in your life, because they do matter and make a huge difference in our daily lives when we address the small things that need adjustments.  If you’re a busy mom struggling with eating well, Mediterranean diet recipes, strength training, stress management, and time management, this coaching call may give you ideas for your gentle re-structure that may be the answer you’ve been praying for.
Friend, have you ever reached the end of the day and thought, “Why is it so hard for me to take care of myself?” You love your family deeply. You’re running kids to sports, managing schedules, making meals, and trying to be everything for everyone — yet your own health keeps getting pushed to the bottom of the list.
I’ve been there.
I remember wanting to eat healthier, move my body, and feel strong again — but feeling completely undisciplined. I’d tell myself I’d start tomorrow… and then tomorrow came with practices, laundry, exhaustion, and taking care of all the to-do’s.
I wasn’t lazy.I wasn’t broken.I just didn’t have structure that fit my season.
And the longer I ignored my health, the louder the stress, fatigue, and frustration became — physically, mentally, and spiritually.
…Until I started a momentum to my self care that started with one small habit.  Friend, I want you to experience that small win and to get your own momentum to your self care because it matters to your family and for you to do all God has for you on this side of heaven.  
So come over to suroselfcareforbusymoms.com/coaching to see if this might be the answer you have been praying for.
 
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://suroselfcare.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

37 | Want a Chicken Souvlaki Dinner? Do This For An Easy Mediterranean Diet Meal

Are you looking for another Mediterranean meal idea?   Do you want flexibility and versatility with your meal planning?
I used to anchor my weekly meals with Trader Joe’s marinated chicken, which led me to a flexible framework: protein, veggies, rice or bread, and flavor driven by marinades. While experimenting with Mediterranean diet recipes, I adapted a Greek chicken souvlaki recipe—skipping skewers, the grill, and several ingredients—and cooked it simply in a pan. It turned out delicious and stress-free. This approach supports eating well, smart time management, and stress management alongside real life (and even strength training seasons).
Chicken Souvlaki recipe:
https://www.themediterraneandish.com/greek-chicken-souvlaki-recipe-tzatziki/
 
Hey sweet friend!  Tomorrow is our Live Workshop!!  If your 2025 ended with “I’ll get healthy… next year” one too many times…This is your sign.  I’m hosting a FREE 60-minute live workshop called Meal-Plan Mediterranean: Nourish & Flourish.  This will be on Monday, January 27, 2026 @ 11AM CST
You’ll walk away with:
-Your custom 7-day Mediterranean meal plan (done together LIVE)
-3 dinners planned out for the week with plenty of leftovers for between the days.
-Printable workbook (yours instantly when you register)
No more 5 PM panic. Just calm, healthy, faith-filled dinners.
I will also be giving away a door prize at the event!  Go to suroselfcare.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 Self-Care for Busy Christian Moms: HERE
Step 2: Become an Insider right HERE  or type: https://suroselfcare.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

36 | 3 Types of Rest for Your Self Care That Have Nothing to Do With Stress Management or Time Management

What do you believe rest looks like for you?  Do you have a deep seated desire for rest?
In this episode, I’ll discuss 3 types of rest in the Bible and discuss what resting looks like for each rest type. 
Rest in Scripture goes deeper than stopping activity. Believer’s rest is salvation—trusting Jesus’ finished work, not religious effort. Sabbath rest is a weekly rhythm God designed for renewal, not rigid rules, supporting stress management, time management, and physical restoration. Abiding rest is living daily in God’s presence—security, peace, and freedom from anxiety. Together, these rests fuel holistic self-care: spiritual peace, emotional stability, and wise daily practices like eating well, Mediterranean diet recipes, strength training, and intentional rhythms that support a healthy, God-centered life.
Scripture referenced: 
Hebrews 4:1-3 , ‭‭Matthew‬ ‭11‬:‭28‬, Ephesians 2:8 , Ephesians 1:4, 2 Timothy 1:9, Hebrews 4:10, Exodus 34:21,  Colossians 2:16, Mark 2:27, Psalm 91:1
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Or on our website: suroselfcareforbusymoms.com
Friend, I invite you to join me in my Meal-Plan Mediterranean: Nourish and Flourish Workshop on Tuesday, January 27, 2026 at 11 AM CST for one hour.  We will go step by step into the basic elements that you can prepare ahead of time so that you can make any night of the week a Mediterranean Night!  I will also be giving away a door prize at the event!  The link is  https://suroselfcare.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: suroselfcare.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!
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

35 | What to Steward That Is Essential for Your Self Care and Your Stress Management

Do you think you are too busy to do any hobbies?  Do you think that nurturing your gifts and talents God has given you is being selfish?  
Even in busy seasons, nurturing your gifts and hobbies restores your mind, reduces stress, and sparks joy. Creative pursuits—crafting, music, writing—help steward God-given talents, strengthen your heart, and bring life balance. Pairing hobbies with healthy routines like eating well, strength training, and smart time management boosts overall well-being. Make time for what lights you up!
Scripture referenced: Exodus 33:14,  1 Peter 4:10,  Proverbs 17:22,  Mark 6:31
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Or on our website: suroselfcareforbusymoms.com
Friend, I remember a time when I was running from one emergency meal to another.  I didn’t know how to strategically plan a grocery trip, and I was stressed out every night by dinnertime.  Over the years, my family’s love for Mediterranean food was the turning point that helped me figure out the basic elements to this type of cuisine and then to loosely plan meals based on themes for a week.  This was a gamechanger for me and made grocery shopping smoother and with greater focus and efficiency.  I had flexibility with structure.  This was the perfect balance for me as a busy mom with multiple schedules and sometimes unpredictable dinner schedules.
Fast forward: I’m stronger, calmer, and actually excited for dinner.
The secret? A Mediterranean meal framework that takes 20 minutes to plan and works even on soccer/baseball/or other commitment-type nights.
I’m teaching the EXACT framework LIVE on January 27th @11am CST– for free.  The workshop is called Meal-Plan Mediterranean: Nourish to Flourish Workshop.
Sign up at https://suroselfcare.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://suroselfcare.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!
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

34 | Have You Been Disappointed With Meal Plans? 4 Easy Steps to Eating Well With Meal Plans

Have you had great success with meal plans?  Or have they ended up in failure in the past for you?  
 
Meal planning used to stress me out—wasting food and switching cuisines nightly. Now, I focus on three well-planned dinners a week, use leftovers, and let ChatGPT tailor recipes—Mediterranean diet favorites, gluten-free, or 5-ingredient meals. It’s eating well, reducing stress, saving time, and making family meals enjoyable and memorable.
Scripture referenced: 1 Corinthians 10:31
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Or on our website: suroselfcareforbusymoms.com
My free live Meal-Plan Mediterranean: Nourish and Flourish Workshop is going to go step by step into what a Mediterranean Diet looks like and then we’ll look at 3 basic elements that you can prepare in advance that will make it so easy to whip up 3 different Mediterranean options for dinner.   Your 2026 starts with the workbook that we will use in the workshop.
Print it. Bring a pen. We fill it out together LIVE on Jan 27 @11am CST. By 12:15 PM you’ll have:
Week 1 meals mapped
Grocery list done
The link to sign up is: https://suroselfcare.myflodesk.com/workshop.  You’ll get a downloadable workbook that we will use in the workshop!  I will also be giving away a door prize at the event!  It’s going to be so fun!  Are you ready? 
 
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://suroselfcare.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!
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