Well Women Flourish

In this episode of the Well Woman Coaching Podcast, host Alexis Crisp expands on a message she was invited to share at Cornerstone Victory Church for their Mental Holy Health Awareness service. This conversation dives deeper into the powerful connection between spiritual well-being and mental health, offering personal insight and practical encouragement.
Drawing from over two decades of lived experience navigating anxiety and depression, Alexis shares how she continues to thrive by anchoring her identity in Christ. She unpacks key points from the service, including how to use scripture as a mental anchor, set emotional boundaries, recognize and replace harmful self-talk, and embrace the healing power of worship.
Listeners will walk away with faith-filled strategies to build a mental health toolkit rooted in grace, truth, and daily commitment. Through an authentic and uplifting narrative, Alexis reminds every woman: your progress is worth celebrating, and your peace is worth protecting.

This episode was originally recorded during the 5:00 AM Talk Back Friday series with Breaking Dawn Ministries.
We dive deep into the biblical foundations of food, fitness, and faith — a holistic approach that has helped me victoriously manage anxiety and depression, reverse chronic symptoms, and support others on their journey to wellness.
You’ll learn:
Why your health is a form of worship
How juicing and the blood type diet have transformed my well-being
How scripture, purpose, and planning shape sustainable habits
Why movement matters — and how fitness reflects faithfulness
The five pillars of a God-honoring, sustainable fit life
Whether you’re managing a health challenge, starting over, or simply seeking spiritual alignment in your wellness journey, this episode offers encouragement, practical wisdom, and a renewed call to honor God with your body.
"Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well." — 3 John 1:2 (NIV)

Welcome to the Well Woman Podcast with Alexis!This episode, recorded during the Breaking Dawn Prayer call, dives into the power of juicing for your health.
Learn how juicing can help with inflammation, fatigue, skin issues, and more
Discover healing veggies like celery, spinach, and cucumber
Get easy, beginner-friendly juicing recipes
Avoid common mistakes that upset digestion
Hear real testimonies of better energy, vision, and clearer skin
Be encouraged with faith-based wellness tips
Treat your body like the temple it is. Let’s get well—together!

In this episode, I share how skipping the morning bed-making routine supports my mental and spiritual wellness. For me, starting with movement, hydration, and light helps quiet anxiety and avoid thought spirals. Later in the day, making the bed becomes a peaceful reset, not a pressure point.
Stay tuned to the end for a bonus reflection recorded the next morning, where I walk through a real moment of catching a negative thought before it hijacked my day, using scripture and intentional mindset tools.
Key message: This journey is not about perfection. It is about honoring the rhythm of grace. Let this episode be a gentle reminder that your routines should serve your wellness, not steal it.

I share a few journal entries and walk through my mindset as I reread them for the first time.

In this episode, Alexis shares how showing up - imperfect but intentional - helped her heal from anxiety and depression. Through Toastmasters, childhood hobbies, and the science of neuroplasticity, she explores how faith and repetition can renew your mind and reshape your life.
 
Scripture to reflect on:
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing, and perfect will.” Romans 12:2 (NIV)

Episode 1: Mindful Not MindlessEver grabbed a drink without thinking, only to realize later it was loaded with sugar? In this kickoff to our Mindful Eating series, I share a 4th of July moment that opened my eyes to how mindless habits sneak in. We’ll explore what mindful eating means, why it matters for your body and your faith, and how small, spirit-led choices can lead to big breakthroughs.
Includes science, scripture, and 3 simple steps to start eating with intention — not autopilot.

Read the Label, Renew the Mind
Not everything “healthy” is good for you, especially when the label tells a different story. In this episode, we break down how to read food labels with wisdom, spot hidden ingredients, and use tools like the Yuka app to make better choices. With Romans 12:2 as our guide, we’ll explore how renewing your mind can also reshape your plate.
 

If you’ve ever craved comfort food (maybe that's you right in this moment!) This episode is for you. Alexis explores the spiritual and scientific reasons behind cravings, from dopamine to childhood habits — and offers a Christ-centered tool to respond with grace, not guilt. Learn how to rewire old patterns, and invite God into your daily habits.
Be sure to leave a comment on what was most helpful!

In this final episode of the Mindful Eating series, Alexis shares how faith-filled preparation and intentional presence can transform your relationship with food. Grounded in 1 Corinthians 10:31 and insights from Fit Church by Matthew Gay, this teaching explores how spirit-led behavior change begins with simple, consistent habits that glorify God. You'll learn how to create practical systems that support healthy choices and embrace mindful eating as an act of worship — even in life’s most stressful moments.
Mentioned:
Fit Church by Matthew Gay
Faith-filled food prep strategies
Personal reflections on emotional eating and growth
Need coaching or resources? Visit:https://wellwomancoaching.net
I'd love to know what strategies were most helpful. Let's be well together!

In this heartfelt, unscripted and unedited episode, Alexis shares her reflections on the viral "We Do Not Care" movement, started by JustBeingMelanie, and how it resonates with women at every stage — not just those in perimenopause or menopause. She challenges the phrase “I don’t care,” offering a faith-based lens rooted in 1 Peter 5:7 and other scriptures that encourage casting one's cares on the Lord.
From the wisdom of The Artist’s Way to her current personal health challenge, Alexis unpacks the emotional and spiritual toll of constantly caring without reciprocity. This episode encourages women to stop squandering their creative energy on what doesn’t yield fruit — and start nurturing what truly matters by discovering their God-given purpose.
💚 Scriptures shared:1 Peter 5:7, Psalm 55:22, Matthew 11:28–30, Philippians 4:6–7

Discover how aligning your food, fitness, and daily life with your menstrual cycle can transform your health, energy, and mood. In the first episode of our Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis shares the biblical foundation for honoring your body’s God-designed rhythms, provides a quick overview of the four cycle phases, and shares her testimony of transitioning from painful cycles to pain-free, empowered living. Learn how to start tracking your cycle, identify patterns, and create structure that supports your body, mind, and spirit.
Scriptures: Ecclesiastes 3:1, Psalm 139:14, 1 Corinthians 6:19-20, Matthew 11:28
Cycle Syncing, Menstrual Cycle Health, Hormone Balance, Faith and Wellness, Christian Life Coach, Women’s Health, Natural Hormone Support, Bible and Health, Holistic Health for Women, Period Health Tips, Menstrual Phases Explained, Faith-Based Fitness, Wellness for Christian Women, Hormonal Health and Faith, Biblical Self-Care
 

In Part 2 of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis dives deep into the Menstrual (Days 1–5) and Follicular (Days 6–14) phases — your body’s God-designed time for rest, renewal, and rebuilding.
Discover how to support your body in each phase through phase-specific nutrition, restorative or energizing workouts, and faith practices that honor the rhythms God created. Alexis shares practical food and fitness tips from In the Flo, scientific insights on hormonal shifts, and her testimony of living pain-free through cycle syncing and juicing.
You’ll learn how to track your cycle, use it as a framework for your health and wellness goals, and start matching your lifestyle to your body’s natural seasons.
Scriptures: Matthew 11:28, Psalm 139:14, Ecclesiastes 3:1, 3 John 1:2

In Part 3 of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis dives into the Ovulatory (Days 13–15) and Luteal (Days 15–28) phases — the times when your energy and influence peak, and when you prepare for the next cycle by stewarding your energy wisely.
Discover how to support your body with phase-specific nutrition, from high-fiber vegetables in ovulation to magnesium-rich leafy greens in the luteal phase. Discover which workouts best suit your high-energy days and learn how to transition into gentler movements as your body prepares for rest. Alexis shares science insights, scriptural encouragement, and her testimony of eliminating PMS and menstrual cramps through intentional faith, food, and fitness practices.
You’ll gain practical strategies to plan social events, speaking engagements, and fitness goals around your natural hormonal rhythms — so you can honor God’s design instead of fighting it.
Scriptures: Proverbs 31:17, 1 Peter 4:10, Ecclesiastes 3:1, 3 John 1:2

In the final episode of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis brings everything together to help you make cycle syncing a sustainable, life-giving lifestyle.
You’ll learn how to plan your month around each phase of your cycle — Menstrual, Follicular, Ovulatory, and Luteal — so you can honor your body’s natural rhythms while living in alignment with God’s design. Alexis shares practical ways to apply phase-specific nutrition, workouts, and faith practices, along with personal insights from her journey of integrating cycle syncing with the blood type diet, juicing, and mental health support.
With grace as the guide, she shows how to create a personalized plan that supports your health, relationships, ministry, and calling — without rigid rules or restrictions.
Scriptures: Ecclesiastes 3:1, Psalm 139:14, 1 Corinthians 14:40, 3 John 1:2

Have you ever found yourself getting triggered by the same situations again and again — and staying upset for hours, days, or even weeks? In this episode, Alexis shares how she broke that cycle using the 90-Second Rule, a simple but powerful tool for emotional regulation backed by both science and scripture.
You’ll learn what happens in your body during a trigger, why it can pass naturally in just 90 seconds, and the five steps Alexis uses to let the initial emotional wave go without fueling it. She also shares personal stories of how this practice transformed her emotional stability, mental health, and relationships.
Discover how pausing, breathing, and inviting God into the moment can help you respond from a place of peace instead of reactivity — and protect your God-given joy.
Scriptures: James 1:19-20, Proverbs 16:32, Psalm 4:4, 3 John 1:2

In this inspiring and faith-centered episode, Alexis shares how talking to strangers and forming new connections can support your wellness journey — emotionally, mentally, and spiritually.
Sometimes, the people closest to us may feel emotionally drained or too familiar with our struggles to offer a fresh perspective. That’s where new connections — people outside your usual circle — can bring unexpected compassion, encouragement, and clarity.
This episode explores:
Why connecting with strangers can enhance your emotional and mental health
The science behind “weak tie” relationships and how they help us thrive
Biblical examples of life-changing encounters with strangers
Trusted resources and support groups to help you expand your wellness community
If you’ve been feeling isolated or unsure where to turn for support, this episode reminds you that help, hope, and healing can often come from the people you haven’t met yet.
🔗 Mentioned Resources & Referral Links
🧠 Focusmate – Virtual Body Doubling for Productivity👉 https://www.focusmate.com/?fmreferral=ZpyoPYBH4m
⛺ Caveday – Deep Work Sessions with a Global Community👉 https://www.caveday.org/try?via=alexis-crisp
🧩 NAMI NYC – Mental Health Support Groups👉 https://naminycmetro.org/support-groups/
📚 Victory Readers Book Club – Faith-filled fellowship through books👉 Bookclubs.com
💪🏾 FIT Church Nassau County – Faith-based fitness and encouragement👉 https://www.facebook.com/groups/FITChurchNassau
📖 Scriptures Referenced
Hebrews 13:2 (NIV)“Do not forget to show hospitality to strangers, for by so doing some people have shown hospitality to angels without knowing it.”
Proverbs 27:17 (NIV)“As iron sharpens iron, so one person sharpens another.”
John 4:29 (NIV)“Come, see a man who told me everything I ever did. Could this be the Messiah?”
3 John 1:2 (NIV)“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.”
🙌 Connect With Me
🌐 Website: www.wellwomancoaching.net📧 Subscribe: Get coaching tips and wellness resources in your inbox📲 Follow: @wellwomancoaching
🎧 Listen to more episodes: wellwomancoaching.podbean.com

Most women only get 15 grams of fiber a day — but we need 25. In this episode, Alexis shares why fiber is essential, how vegetables serve as God's natural medicine, and practical ways to reach your daily fiber goal.
📖 Scripture: Genesis 1:29, 3 John 1:2
Episode Highlights:
What fiber is and why it matters
Daily fiber needs: 25g for women
Top fiber-rich vegetables: broccoli, Brussels sprouts, carrots, leafy greens, cauliflower, sweet potatoes
Benefits: digestion, blood sugar, heart health, gut-brain connection, inflammation reduction
Alexis’s testimony on health and mental wellness through vegetables
Practical tips to add more fiber to every meal
Challenge:Track your veggies for 3 days. Aim for 5–7 servings daily.
Connect with Alexis:Website: http://wellwomancoaching.netFIT Church Nassau County Facebook Group: Join our faith-inspired training and fitness fellowship!📚 Victory Readers Book Club: Join me in the Cornerstone Victory Church book club.📸 Instagram: @wellwomancoaching

In this episode of the Well Woman Coaching Podcast, Alexis dives deeper into the power of fiber — God’s built-in “waste management system” for our bodies.
Part two of the fiber series focuses on bowel regularity — understanding what’s normal, how fiber works, and the practical ways to support your digestive and spiritual health. Learn the science behind soluble and insoluble fiber, the role of hydration and movement, and how to know if your body’s rhythm is in balance.
You’ll also discover:
How fiber improves stool consistency and gut health
What “regular” truly means according to medical research
Simple daily steps to support your digestive rhythm
📖 Scripture of Reflection:“Therefore, since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”— 2 Corinthians 7:1 (NIV)
🎧 Listen, reflect, and start your journey to a cleaner, lighter, and more balanced body — inside and out.
💡 Resources Mentioned:
Gibbons Family Fitness Classes – Join Here
WellWomanCoaching.net
🕊️ “Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.” — 3 John 1:2 (NIV)
⚖️ Disclaimer
The views, thoughts, and opinions expressed in this podcast are solely for informational purposes and should not be considered medical advice. This content is not a substitute for professional diagnosis or treatment. Listeners should always seek the guidance of their physician or other qualified health provider.

Anxiety can often feel like a storm within, racing thoughts, tightness in your chest, and the urge to escape or fix everything at once. But what if anxiety is not a flaw, but a form of discernment?
In this episode, Alexis shares how viewing anxiety through both faith and science can transform it from something that consumes us into something that communicates to us. Drawing on insights from Scripture and research, she reframes anxiety as a signal to pause, pray, and realign with inner peace.
Whether you have experienced anxiety yourself or love someone who does, this message will remind you that awareness is not weakness, it is wisdom.
Show Notes
In this episode, you will discover:
How anxiety can serve as a spiritual and biological signal rather than a sentence
Why identifying and naming your emotions reduces stress in the brain
The power of reframing anxiety as refinement, not definition
Scriptural foundations from Philippians 4:6–7 and Psalm 139:14
A guided reflection and prayer to restore peace
📖 Key Scripture:“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” — Philippians 4:6–7 (NIV)

If you’ve been feeling restless, burned out, or easily irritated, this episode is for you. You are not alone.
In Are You on Edge? Finding Calm When Life Feels Too Loud, Alexis explores what happens when the body stays in “fight or flight” mode for too long and how to activate peace through faith and nervous system regulation.
You’ll learn:
The science behind stress and the health risks of chronic tension
How to help your body return to calm and balance
A faith reflection from Matthew 11:28–30 to remind you that rest is sacred
A practical check-in you can use anytime life feels overwhelming
Peace isn’t the absence of problems. It’s the presence of God in the middle of them.✨ New episodes every Wednesday on all podcast platforms.
Listen. Reflect. Breathe. Be well.
#WellWomanCoaching #Faith #Fitness #Wellness #Podcast #MindBodySpirit
📖 Learn more: https://wellwomancoaching.net📸 Connect on Instagram: @wellwomancoaching💬 Support & resources: Patreon.com/WellWomanCoaching

Have you ever felt overlooked or dismissed and started questioning your worth? In this episode, Alexis shares how faith and self-awareness can help us reframe rejection, not as a setback, but as redirection. She opens up about a personal story and how she has matured beyond the sting of rejection in one area of her life. Through science, scripture, and real-life reflection, discover how to stay grounded in your value and see rejection as part of God’s refining process.
 
Connect with Alexis Crisp🌿 Website: wellwomancoaching.net🎙️ Podcast: Well Woman Coaching Podcast on Podbean, Apple, Spotify & more💌 Email: info@wellwomancoaching.net📱 Instagram: @wellwomancoaching📘 Facebook: Well Woman Coaching💚 Patreon: patreon.com/wellwomancoaching☀️ Faithia App: Daily devotionals & wellness programs coming soon
 

Have you ever felt the fear that someone you depend on might leave or forget you? In this heartfelt episode, Alexis explores the fear of abandonment and how it affects our emotions, relationships, and sense of safety. Through a Moment of Science, you will understand how early attachment patterns shape these fears. In a Faith Reflection, you will be reminded that God’s presence is steadfast. He never leaves or forsakes us. And in a Practical Check In, you will learn how to calm your mind, retrain your nervous system, and rest securely in His love.
This episode is for anyone who has ever felt unseen, left out, or anxious about being alone. You will walk away grounded in the truth that peace does not come from who stays but from who is always with you.
On a personal note, I am currently overcoming all of these topics I'm sharing in these episodes. I am working on an overcoming anxiety and depression devotional that I hope to share early next year. I hope these messages create a feeling of connection. You are not alone.

In this personal and faith-centered episode, Alexis Crisp shares her journey through discouragement while building the Well Woman Coaching Podcast. Through honest reflection, science-based insight, and biblical truth, she explores what happens in the mind and spirit when discouragement shows up and how to keep moving forward in purpose.
This episode offers encouragement for anyone facing self-doubt, learning curves, or uncertainty, reminding us that God does not require readiness, only a willing heart.
Scriptures referenced: Galatians 6:9, 2 Corinthians 4:8–9, Proverbs 16:9, 3 John 1:2

Are you waiting for the perfect time to focus on your health?
If you've been waiting to start exercising, struggling with consistency, or feeling overwhelmed by trying to change everything at once, this episode will encourage you to take the next small step.
In this episode:• Why waiting for the "right time" keeps us stuck• The problem with all-or-nothing thinking• How small habits shape lasting identity change• Why consistency matters more than intensity• An invitation to join the 26 Days of Movement Challenge
Remember: small changes, repeated consistently, can lead to big transformation.

Have you ever had your doctor recommend exercise, only to leave the appointment with good intentions and never take action?
You're not alone.
Most people don't struggle with knowing exercise is important. They struggle with turning that knowledge into consistent action.
In this episode, Alexis shares three common reasons people fail to stay consistent with exercise and practical ways to overcome them. You'll learn why doing too much backfires, why motivation is unreliable, and why waiting for the perfect time keeps you stuck. Alexis also explores how your self-talk and personal identity may be shaping your habits more than you realize.
If you're tired of starting over and ready to build a sustainable fitness routine, this episode will help you take the first step.
Plus, hear details about the Move26 Challenge, a simple 26-day movement challenge designed to help you build consistency one day at a time.

Have you ever started a fitness routine, challenge, or healthy habit with excitement only to lose momentum a few days or weeks later?
You're not alone.
In this episode of the Well Women Flourish Podcast, Alexis explores why so many people start strong and struggle to stay consistent. You'll learn why motivation isn't the answer, how the all-or-nothing mindset keeps us stuck, and what science and scripture teach us about getting back up after setbacks.
Most importantly, you'll discover why every missed day does not define you, but years of inactivity can impact your health, mobility, energy, and quality of life.
This is an encouraging but honest conversation about grace, responsibility, and taking action before the consequences of doing nothing become too costly.
Based on the episode transcript.
In This Episode
Why motivation is overrated
The hidden danger of the all-or-nothing mindset
What research says about habit formation
Why resilient people recover quickly after interruptions
The physical cost of inactivity
Muscle loss, mobility decline, and healthy aging
A faith perspective on starting again
Practical questions to help you regain momentum
Why grace and accountability must work together
Scripture
Proverbs 24:16"Though the righteous fall seven times, they rise again."
Reflection Questions
What usually causes me to lose momentum?
What excuse do I keep repeating?
What would happen if I stopped waiting to feel motivated?
What will my health look like in five years if I continue doing nothing?
Connect with Alexis
@alexis.crisp on IG
Join the Move26 Challenge
Text MOVE26 to (929) 379-6716
Daily encouragement, accountability, and simple 5-minute workouts designed to help you build consistency one day at a time.

Feeling tired, stiff, or like exercise is harder than it should be?
Chronic inflammation may be playing a bigger role than you realize.
In this episode, Alexis Crisp discusses how inflammation impacts energy, movement, and overall wellness. Learn why exercise can feel impossible when your body does not feel well and how small nutrition and movement changes can help you break that cycle.
In This Episode:
00:00 Introduction01:00 What inflammation is and why it matters03:00 Common contributors to chronic inflammation05:00 How inflammation affects exercise consistency07:00 Why movement is an anti-inflammatory tool09:00 Building healthier nutrition habits without restriction11:00 The 14 Day Anti-Inflammatory Grocery Guide12:30 Faith Reflection: 3 John 1:213:30 Wellness action steps
 
🌿 Resources Mentioned
🥦 Free 14 Day Anti-Inflammatory Grocery Guide💪 Elite Fitness & Nutrition Coaching📱 Yuka AppScan food and personal care products to better understand ingredient quality and identify additives that may not support your health.
🌐 Connect with Alexis Crisp
🌿 Website📷 Instagram🎙️ Well Women Flourish Podcast
⭐ Enjoying the Well Women Flourish Podcast?
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Follow the podcast.
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Keep taking bold, consistent action. Every healthy choice helps you flourish.
#WellWomenFlourish #FitnessNutritionMindset #AntiInflammatoryLiving #WomenOver40 #FaithAndWellness

Functional Fitness for Healthy Aging
What if your workouts prepared you for everyday life instead of simply helping you burn calories?
In this episode, Certified Fitness Trainer Alexis Crisp breaks down the eight essential movement patterns that every person uses every day and explains why strengthening these movements is one of the smartest investments you can make in your long term health.
You'll discover how pushing, pulling, squatting, lunging, hinging, carrying, rotating, and planking improve strength, mobility, posture, balance, and independence as you age.
If you've ever wondered what functional fitness really means, this episode gives you practical examples you can immediately recognize in your daily routine.
In This Episode
What functional fitness really means
The eight movement patterns every adult needs
Why strength training supports healthy aging
How movement helps maintain confidence and independence
Simple ways to practice functional movement every day
Coaching Cue
This week, begin noticing your movement patterns throughout the day.
Every time you sit down, stand up, carry groceries, lift laundry, or reach for something overhead, remind yourself that these are the very movements you're strengthening through exercise.
Fitness isn't separate from life.
Fitness prepares you for life.
Ready for Coaching?
If you're ready to build strength, improve mobility, and create healthy habits that last, I'd love to work with you through online fitness and nutrition coaching.
Visit this coaching link to learn more and schedule a consultation.