The Refinery Movement Podcast
Welcome to The Refinery Movement Podcast — where faith meets fitness and women of God are equipped to grow stronger in body, mind, and spirit.
Hosted by AJ Amrhein, a Christian strength and conditioning coach, and former WWE Superstar, this show is for women who are ready to break free from the world’s extremes — the sin of neglect and the idol of the mirror — and step into true, biblical health.
Each episode blends spiritual truth, practical training, and real-life encouragement to help you honor God through discipline, consistency, and stewardship of the body He gave you.
Here, we believe health isn’t about perfection — it’s about purpose. You’ll find motivation, education, and community that reminds you that refining your body and your faith go hand in hand.
✨ Join the movement.
Grow in strength, deepen your faith, and live as the woman God designed you to be.
👉 Learn more at therefinerymovement.com
The Refinery Movement Podcast
Practical Budget Friendly Grocery & Cooking Guide
Walking into the grocery store shouldn’t feel overwhelming, defeating, or financially stressful—but for so many women, it does.
In this episode, we’re talking about how to grocery shop with confidence, clarity, and stewardship, even on a tight budget and a busy schedule. This is not about perfection, fancy recipes, or “clean eating” trends. It’s about simple, repeatable systems that actually work in real life.
I walk you through two practical grocery scenarios:
- Option A: a single woman or single mom shopping for herself
- Option B: a mom feeding herself, her husband, and two kids
If grocery shopping has ever made you feel stressed, behind, or discouraged—this episode is here to give you confidence, peace, and a plan.
OPTION A
Single Woman
Weekly Budget Target: $60–$80
CORE STAPLES
Proteins
- 2 lb chicken thighs or chicken breasts
- 1 lb ground turkey or ground beef 93/7
- Eggs (18-count if possible)
- Greek yogurt
Carbs
- Rice (large microwavable packets if tight on time) (large non-microwable bag to cook is cheaper though)
- Oats
- Potatoes or sweet potatoes
- Bread or wraps
Fats
- Olive oil or avocado oil
- Peanut butter
Produce
- Frozen broccoli or Frozen green beans
- Frozen mixed vegetables
- Bananas or apples
HIGHLY RECOMMENDED STAPLES
- Rotisserie chicken
- Almond milk
- Protein powder (optimum nutrition gold standard)
OPTIONAL
- Salsa
- Low-cost pasta sauce
- Seasonings:
Salt - Pepper
- Garlic powder
- Chili flakes
OPTION B
Mom + Husband + Two Kids
CORE FAMILY STAPLES
- 4–5 lb chicken thighs or breasts
- 2 lb ground beef or ground turkey
- Eggs (24-count)
- Frozen chicken nuggets
Carbs
- Rice
- Pasta
- Potatoes
- Tortillas or bread
Produce
- Frozen broccoli
- Frozen corn
- Frozen mixed vegetables
- Apples
- Bananas
- Oranges
Fats
- Olive oil
- Butter
FAMILY ESSENTIALS
- Pasta sauce
- Cheese
- Peanut butter
- Cereal
OPTIONAL
- Just Bare chicken nuggets
- Tyson grilled chicken strips
- Kirkland frozen meatballs
- Frozen shrimp
Disclaimer
The nutrition and training plans provided by The Refinery Movement and AJ Amrhein, LLC are intended for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any fitness program, nutrition plan, or lifestyle change—especially if you have any medical condition, injury, or specific dietary concerns.
By choosing to follow these plans, you acknowledge and assume full responsibility for your own health, safety, and results. Individual outcomes may vary based on factors such as genetics, medical history, consistency, and effort. The Refinery Movement and AJ Amrhein, LLC disclaim any liability for injury, illness, or adverse effects that may occur as a result of following these plans.
Listen to your body, progress at your own pace, and seek professional guidance when needed.