The Christmas season always brings a beautiful mix of busy-ness, joy, and—of course—FOOD. But hear me on this: this is not the time to shove your goals onto the back burner or throw in the towel.
You can stay on track. You can maintain consistency. You can protect your health and still enjoy the season. And yes—you can do it while checking off that never-ending holiday to-do list.
With a little intention, a little balance, and a whole lot of grace, this can be a season where you feel strong, steady, and proud of how you showed up for yourself.
Here’s a Holiday Nutrition Strategy designed to help you stay energized, maintain muscle mass, and enjoy the season — while focusing on high protein, moderate complex carbs, and low healthy fats.
🎯 Overall Goal
Support muscle maintenance and hormone balance while navigating holiday meals and treats — staying nourished, not deprived.
🧠 1. Daily Macronutrient Targets (Guidelines)
These can be adjusted for your weight, goals, and training schedule, but a good starting ratio is:
Protein: 35–40%
Complex Carbohydrates: 35–40%
Healthy Fats: 20–25%
If you prefer to track by grams:
Protein: 1.0–1.2g per pound of bodyweight
Carbs: 1.0–1.5g per pound of bodyweight
Fats: 0.3–0.4g per pound of bodyweight
🍳 2. Meal Framework
Breakfast (High Protein Start)
Scrambled egg whites + 1–2 whole eggs
Oatmeal or cream of rice topped with cinnamon and berries
Optional: a small scoop of whey isolate mixed in oats for extra protein
Goal: 25–35g protein, 25–30g carbs, 5–10g fat
Mid-Morning Snack
Greek yogurt (plain, nonfat) + a few almonds or chia seeds
or Protein shake with a small banana
Goal: 20–30g protein, 20–25g carbs, 5g fat
Lunch (Balanced & Satisfying)
4–6 oz lean protein (chicken breast, turkey, fish, lean beef)
½–1 cup brown rice, quinoa, or sweet potato
Large serving of non-starchy veggies (broccoli, spinach, asparagus)
Goal: 30–40g protein, 30–40g carbs, 8–10g fat
Afternoon Snack (Holiday Energy Boost)
Protein shake or bar (choose one with <7g fat and <10g sugar)
or Cottage cheese + sliced fruit
Goal: 20–30g protein, 15–25g carbs, 3–5g fat
Dinner (Holiday Meal Smart Plate)
5–6 oz lean protein (turkey, salmon, lean beef)
½–1 cup complex carbs (roasted veggies, sweet potatoes, or a small serving of stuffing made with whole-grain bread)
Green beans, salad, or brussels sprouts
Limit creamy sauces, but enjoy a small drizzle of olive oil or a spoonful of gravy mindfully
Goal: 30–40g protein, 25–35g carbs, 10g fat
Evening (Optional)
Casein shake or small protein-rich snack (Greek yogurt, cottage cheese) if hungry
Herbal tea or warm cinnamon protein drink for dessert
Goal: 20–25g protein, low carb/fat
🧩 3. Holiday Strategy Tips
✅ Before Events
Eat a protein-rich mini-meal (e.g., shake + fruit) before you go. It helps control hunger and cravings.
Stay hydrated; dehydration often feels like hunger.
🍽️ During Holiday Meals
Start with protein and veggies first — they help stabilize blood sugar.
Choose one carb-based “treat” you really enjoy instead of sampling everything.
Use a smaller plate or fill half your plate with veggies and lean meat.
🌙 After Events
Resume normal eating the next day — don’t restrict or skip meals.
Add an extra walk or light workout to aid digestion and metabolism.
💪 4. Training-Day Adjustments
Add a bit more complex carbs (extra ½ cup oats or rice) pre- and post-workout.
Keep fats even lower around workouts to aid digestion and performance.
🌿 5. Healthy Low-Fat Fat Sources
Even though fats are lower here, quality matters:
Avocado (1–2 tbsp servings)
Olive oil or avocado oil (for cooking)
Fatty fish (salmon, trout) a few times per week
Nuts and seeds — small, measured portions
There IS a way to maintain a healthy balance this holiday season, and you can most certainly accomplish this!!! FTM Wellness wishes you all the Christmas joy!!
Stress touches every one of us—every single day. While it’s unrealistic to live stress-free, learning how to manage stress is absolutely essential.
Some stress can be positive, pushing us to perform or grow. Other stress weighs us down. Either way, when our body senses stress, it triggers the “fight or flight” response.
What Happens in the Body
The hypothalamus signals the adrenal glands (sitting on top of your kidneys) to release cortisol.
Cortisol mobilizes stored energy—breaking down fats and proteins and increasing blood sugar—to fuel muscles and the brain to handle the threat.
Once the stress passes, cortisol levels should decrease and the body calms down.
But when stress is chronic, the body never fully resets. Cortisol stays elevated, overworking the adrenal glands and putting your health at risk.
Effects of Chronic Stress
Constant high stress can contribute to:
High blood pressure & elevated heart rate
Greater risk of heart disease, stroke, or blood clots
Headaches & fatigue
Digestive problems
Hormone imbalances
Higher risk of Type 2 diabetes
Muscle tension, back/neck pain
Anxiety & depression
Sleep disruption
If you’ve ever felt these symptoms, stress may have been a key factor. The good news? You can take steps to reduce its impact.
7 Ways to Manage Stress Effectively
Prioritize Quality Nutrition Stress already challenges your digestion and hormones. Fast food, processed meals, and sugary snacks only make things worse. Whole, clean foods improve energy, sleep, and balance.
Exercise Regularly Physical activity is one of the most powerful stress relievers! Go for a walk, lift weights, swim, or take a class. Moving your body clears your mind and lifts your mood.
Prayer & Meditation Spending time with God through prayer and Scripture brings peace—especially during crises. Try combining movement with worship music and prayer for a double benefit.
Practice Relaxation Techniques Deep breathing, stretching, or yoga calm the nervous system and lower stress hormones.
Get Quality Sleep Sleep is non-negotiable for recovery, hormone balance, and mental clarity. (Check back on my earlier blog post for deeper sleep tips!)
Connect with Others Don’t carry your burdens alone. Talk with friends, family, or church community. Sharing and praying together lightens the load.
Make Time for Fun Schedule activities that make you smile—game nights, movies, massages, pedicures, outdoor time. Joy and laughter are powerful medicine.
✨ Bottom Line: Stress may be unavoidable, but it doesn’t have to control your life. By fueling your body well, moving daily, leaning into faith, resting deeply, and staying connected, you can build resilience and keep stress in check.
Managing a family, home, and job often feels like it takes more than the 24 hours we’re given each day. Finding “extra” time for exercise and healthy meal prep can be tough—but remember this: taking care of your health is the best investment you can make in your family.
We’ve already talked about the pillars of wellness—clean nutrition, regular movement, and quality sleep. But there’s one more that’s often overlooked: self care.
Too many of us treat self care like a luxury, or worse, like something selfish. In reality, it’s maintenance for your emotional, mental, and physical health. You wouldn’t expect your car to run smoothly without oil changes, tire rotations, and tune-ups. The same goes for you—without intentional care, you’ll eventually feel drained, overwhelmed, or even “stranded.”
Self care doesn’t have to be big or expensive. It could be as simple as:
A quiet coffee date with a friend
A soak in the tub
A massage or pedicure
A favorite hobby
Or even planning a getaway to reset and recharge
Remember—none of us can pour from an empty cup. Taking time for yourself gives you the energy, patience, and strength to keep giving your best to the people and things you love most. For me, just meeting a friend for coffee for 30 minutes, gifting myself a pedicure, or even a 20 minute soak in the tub can be a powerful “re-charge” for my brain and my heart!
Self-care is important because it’s the foundation of your overall health, happiness, and ability to show up for others. Too often, we think of it as “extra” or “selfish,” but in reality, it’s essential. Here are the main reasons why:
1. Protects Your Physical Health
Exercise, sleep, good nutrition, and rest are all forms of self-care.
Without them, energy levels drop, immunity weakens, and risk of illness increases.
2. Supports Mental & Emotional Well-being
Self-care reduces stress, anxiety, and burnout.
It gives you space to reset, recharge, and gain clarity.
3. Improves Relationships
When you care for yourself, you’re less drained and more present for loved ones.
You set healthy boundaries and avoid resentment.
4. Boosts Productivity & Focus
Rested, nourished people think more clearly and work more efficiently.
Breaks and recovery actually make you more effective.
5. Builds Confidence & Self-Worth
Taking time for yourself affirms that you matter.
Small acts of self-care reinforce self-respect and self-love.
6. Longevity & Independence
Consistent self-care habits (movement, healthy eating, stress management) allow you to maintain strength, mobility, and independence as you age.
👉 In short: self-care is not indulgence—it’s maintenance. Just like charging your phone or filling up your car’s gas tank, you can’t run on empty.
🌿 Practical Self-Care Strategies
🛌 1. Prioritize Rest & Recovery
Sleep: Aim for 7–9 hours. Create a wind-down routine (dim lights, stretch, journal, no screens 30 minutes before bed).
Active Rest: Yoga, walking, or gentle stretching instead of constant high-intensity workouts.
Mind Breaks: Take 5 minutes every few hours to step away, breathe deeply, or sip water.
🍎 2. Fuel Your Body Well
Hydration: Keep a water bottle nearby; add lemon or fruit if plain water bores you.
Balanced Meals: Pair protein + fiber + healthy fat to stay energized and avoid crashes.
Meal Prep: Even prepping one thing (like chopping veggies or cooking protein) makes healthy choices easier during the week.
🏋️ 3. Move Daily (Beyond Workouts)
Structured workouts are fantastic, but also:
Take the stairs.
Do a set of squats, push-ups, or stretches while dinner cooks.
Walk during phone calls or meetings.
Think functional fitness—movements that help you carry groceries, play with kids, and age strong.
🧘 4. Mental & Emotional Recharge
Journaling: Brain dump worries, or write 3 things you’re grateful for.
Mindfulness: 5–10 minutes of meditation, prayer, or deep breathing.
Joy Breaks: Read a chapter of a book, dance to music, or enjoy a hobby guilt-free.
💕 5. Set Boundaries & Say No
Protect your time and energy. Overcommitting leads to burnout.
Simple script: “Thank you for asking, but I can’t commit right now.”
👩👩👧 6. Social Self-Care
Schedule time with friends/family who lift you up.
Limit time with people or online spaces that drain you.
🧩 7. Personal Growth
Read, listen to podcasts, or take a course that inspires you.
Learning keeps your brain sharp and gives you something positive to focus on.
🗓️ 8. Build Self-Care into Routine
Attach it to habits you already do. Example:
While brushing teeth → practice deep breathing.
During coffee time → journal one sentence.
At lunch → walk for 10 minutes.
✅ The key is consistency, not perfection. Self-care isn’t about spa days (though those are lovely); it’s about creating daily rhythms that recharge your body, mind, and spirit. This week, pick ONE small act of self-care and schedule it like an appointment. Your health, your loved ones, and your future self will thank you.
Let’s Talk About Rest: It’s Not Laziness, It’s Necessary
If you know me, you know how much I “preach” about getting in your workouts, being active, prepping healthy meals, journaling, and taking charge of your wellness. It might sound like I’m always encouraging you to go-go-go. And yes, being active is essential. Clean eating takes effort—planning, prepping, and showing up for yourself.
But let’s be real: there’s a very real danger in overdoing it. Overtraining, overextending, and running on empty are not badges of honor. They’re warning signs. Rest isn’t a luxury—it’s a requirement for a healthy lifestyle.
There’s a big difference between rest and laziness. Your body needs rest—especially seven to eight hours of quality sleep per night. And I get it… even when I have time to sleep, my body doesn’t always cooperate. Especially as we age, sleeping through the night can be a challenge.
Understanding the Science: Your Circadian Rhythm
Just like digestion, hormone cycles, and metabolism, sleep is managed by a biological rhythm—your circadian rhythm. This 24-hour internal clock regulates your sleep-wake cycle, body temperature, hormone production, digestion, and brain function. It’s largely set by light—natural daylight is key.
Disrupting your circadian rhythm can affect your sleep quality and trigger long-term health issues, including hormonal imbalances, weight gain, poor immune function, and mood instability.
Why Sleep Matters: Benefits You Can’t Ignore
Here are just a few reasons why quality sleep is non-negotiable, according to trusted sources like SCLHealth and the American Heart Association:
Boosts Immune System Sleep truly is the best medicine—helping you recover and even prevent illness.
Supports Weight Management Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (the “I’m full” hormone), which leads to overeating and cravings.
Protects Your Heart Inadequate sleep spikes cortisol (stress hormone), increasing heart strain and blood pressure.
Improves Mood You’re happier, calmer, and more resilient with better rest.
Enhances Productivity and Focus Rested minds are sharper, more creative, and more efficient.
Elevates Athletic Performance No matter your sport—lifting, yoga, running—your performance thrives with proper recovery.
Overcoming the Obstacle: Real Life
The biggest challenge? Life itself. Kids, jobs, spouses, schedules, pets, cooking, cleaning—the list goes on. But the better you rest, the better you show up for everything else.
Here are proven sleep tips from the Mayo Clinic and Healthline:
Tips for Better Sleep
Get more daylight exposure. Open windows or go outside—natural light regulates your body clock.
Reduce screen time in the evening. Blue light suppresses melatonin. Use blue light-blocking glasses, apps, or power off 2 hours before bed.
Avoid caffeine late in the day.
Skip long or irregular naps. Power naps (20–30 minutes) are fine!
Set a consistent bedtime and wake-up schedule.
Consider a melatonin supplement. A low dose (1–2 mg) may help.
Optimize your sleep space. Control temperature, reduce noise/light, and create a peaceful layout.
Avoid heavy meals late at night.
Establish a bedtime wind-down routine. Hot baths, calming music, light reading, or deep breathing work wonders.
Invest in good bedding! A comfortable mattress and pillows matter.
If sleep still eludes you, talk to your doctor. Rule out disorders like sleep apnea.
And of course—exercise regularly. You knew I’d say it! Just not right before bed. Gentle evening yoga is an exception.
Bottom Line: Sleep Is Self-Care
Taking time to rest isn’t lazy. It’s one of the smartest, healthiest, and most productive things you can do for your mind, body, and spirit.
“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.” —Psalm 4:8
Let’s commit to better sleep, deeper rest, and the energy to live our purpose well. You deserve it!
There are far more reasons to move your body daily than to avoid it! Whether your goal is to boost overall health, balance hormones, improve mental clarity, combat the effects of aging, or enhance your body composition, exercise is a fundamental key. Impact-Site-Verification: ddcb1beb-0e89-4187-805f-e86fd7e7d952
Numerous studies have shown that individuals who engage in regular physical activity—particularly 150 minutes per week of resistance training—experience significant improvements in health markers and a dramatic reduction in age-related complications.
Consistent movement isn’t just a habit; it’s a powerful investment in your long-term vitality.
Let’s break this down just a bit. . . an all purpose, working definition of exercise is:
Exercise – Engaging in regular, purposeful movement to build strength, improve endurance, and enhance mood.
Buckle up; here we go!
Physical exercise offers significant benefits for hormone balance and healthy aging. Here’s a breakdown of the key advantages:
1. Hormone Balance
a. Insulin Sensitivity
Exercise improves insulin sensitivity, helping the body regulate blood sugar more efficiently.
This reduces the risk of type 2 diabetes and metabolic syndrome.
b. Cortisol Regulation
Regular moderate exercise helps reduce chronic stress and stabilizes cortisol levels, the body’s primary stress hormone.
Too much cortisol can lead to fat gain, muscle loss, and impaired immune function.
c. Growth Hormone & Testosterone
Resistance training and high-intensity workouts boost growth hormone and testosterone levels, both of which decline with age.
These hormones support muscle mass, bone density, and metabolism.
d. Estrogen and Progesterone
In women, exercise may help balance estrogen and progesterone, reducing symptoms of PMS and perimenopause.
It may also lower the risk of hormone-sensitive cancers like breast cancer.
e. Endorphins and Serotonin
Physical activity increases endorphins and serotonin, enhancing mood, reducing depression and anxiety, and improving sleep.
2. Healthy Aging
a. Muscle Mass and Strength
Exercise, especially strength training, helps prevent sarcopenia (age-related muscle loss), maintaining mobility and independence.
b. Bone Health
Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures.
c. Brain Health
Physical activity enhances cognitive function, reduces the risk of dementia, and promotes neuroplasticity (the brain’s ability to adapt and grow).
Moderate, consistent exercise boosts the immune system, reducing inflammation and increasing resilience against infections.
f. Longevity
Regular exercisers typically enjoy longer lifespans and better quality of life, with fewer chronic diseases.
There are so many wonderful ways to incorporate exercise into your daily routine! In our area alone, we’re blessed with a variety of options—everything from large commercial gyms to smaller, privately-owned fitness centers. Whether you’re into group classes, free weights, machines, or cardio equipment like bikes, ellipticals, stair steppers, and treadmills, there’s something for everyone. Plus, many of these spaces offer built-in community and accountability—which can make all the difference!
Beyond traditional gyms, you’ll find yoga studios, boutique fitness centers, and independent personal trainers offering private sessions and specialized classes.
And don’t forget—FTM Wellness (that’s me!) is here for you, too! I offer personal training (both online and in-person), energizing boot camps, and rejuvenating yoga classes. I would love to chat about your goals and any obstacles you might be facing so we can find a sustainable, healthy solution that fits you. Message me through the “Contact Me” link here, or email me at: Fitteachermom@aol.com
Clean, nutritionally balanced meals should be the foundation of any sustainable lifestyle change. To restore optimal health, rebalance hormones, and improve body composition, it’s essential to fuel the body with high-quality macronutrients while eliminating overly processed, sugary foods.
Our bodies require both macronutrients—such as lean proteins, complex carbohydrates, and healthy fats—and micronutrients like vitamins and minerals to function at their best. Clean, balanced nutrition provides the essential building blocks for muscle development, sustained energy, cellular repair, and hormone regulation. When nutrition is lacking, the body often signals distress through a wide range of symptoms, from mild and nagging to more serious health concerns. The first and most impactful step toward improving any health issue is to evaluate and enhance our daily lifestyle choices—starting with nutrition.
Far too often, people who want to improve their health focus almost exclusively on losing body fat. This can lead to chasing “quick fixes” or falling into the trap of fad diets, without taking time to understand their real obstacles or long-term goals. The truth is, sustainable lifestyle change doesn’t happen overnight. Real, lasting improvements in health, energy, and even hormonal balance require commitment — not gimmicks. But here’s the good news: creating healthy, balanced meals and developing mindful eating habits isn’t nearly as hard as it seems. It’s not the change itself that’s so difficult — it’s getting comfortable with the idea of change. Once you start, momentum builds, and transformation follows.
Let’s start with the health and fitness benefits in lean sources of protein. They play a key role in a healthy diet. They supply essential amino acids and vital micronutrients with relatively low saturated fat. Major nutrition guidelines emphasize lean protein sources as part of a balanced, heart-healthy diet (heart.org.) Research shows that choosing lean proteins can enhance muscle building, promote fullness for weight control, improve blood lipids, aid blood sugar management, and boost overall diet quality.
* Muscle growth and repair: Lean proteins provide the building blocks (amino acids) needed to rebuild and grow muscle after exercise (mcpress.mayoclinic.org.) Resistance exercise combined with protein intake maximizes muscle protein synthesis (MPS) and repair (jissn.biomedcentral.com).
* Weight management & satiety: High-protein diets, especially those built around lean protein, enhance fullness and help control appetite (pmc.ncbi.nlm.nih.gov}. Protein-rich meals stimulate satiety hormones and have a higher thermic effect (calorie burn during digestion) compared to fat or carbs (pmc.ncbi.nlm.nih.gov).
* Heart health & cholesterol: Choosing lean proteins helps reduce intake of saturated fat and cholesterol, benefiting cardiovascular health. The American Heart Association notes that eating fish regularly (about 2 servings/week) is linked to lower cardiovascular risk, and it explicitly recommends lean or unprocessed meats and low-fat dairy in a heart-healthy eating plan (heart.orgheart.org). Plant-based proteins also aid heart health: beans, lentils and other legumes are cholesterol-free and rich in soluble fiber.
* Metabolic health & blood sugar: Lean proteins have a minimal direct impact on blood glucose levels and can improve metabolic health. Protein digestion requires insulin but does not spike blood sugar the way carbohydrates do. In fact, higher-protein diets have been linked to modest improvements in insulin sensitivity and glucose metabolism. In practical terms, including lean protein helps slow the absorption of carbohydrate foods and stabilize post-meal blood sugar. Nutrients in lean proteins also support metabolism – for example, fish and nuts supply magnesium and omega-3s that help control blood sugar and inflammation. Thus, incorporating lean protein at meals (along with fiber-rich vegetables or whole grains) is a strategy for better blood sugar control and metabolic health (pubmed.ncbi.nlm.nih.gov).
* Nutritional density & diet quality: Lean protein foods are nutrient-dense – they pack many essential nutrients per calorie. Meats, fish, legumes and dairy provide not only protein but also vitamins and minerals that are often underconsumed. Studies note that protein-containing whole foods have a high ratio of micronutrients to energy (pmc.ncbi.nlm.nih.gov). .. Conversely, choosing lean proteins in place of calorie-rich, nutrient-poor foods helps avoid “empty” calories from added fats and sugars. Dietary Guidelines highlight lean protein foods (such as skinless poultry, fish, lean meats, beans and low-fat dairy) as part of a healthy eating pattern to help meet nutrient needs without excess saturated fat or (.orgpmc.ncbi.nlm.nih.gov.)
You can see why lean protein is so important! Earlier “fad” diets were mentioned. I know many people, desperate to lose excess body fat, turned to the Keto diet. Carbohydrates are not the enemy, but the quality of the carbohydrates we consume makes all the difference. Let’s dive deeper into why the right kind of carbs — complex, unprocessed ones — are essential for optimal health and fat loss, and why the wrong kind can derail progress.
1. Carbs Fuel Our Brain and Body
Glucose, derived from carbs, is the brain’s primary fuel source.
Muscles also rely on glycogen (stored glucose) during exercise, especially moderate to intense activity.
Without sufficient carbs, people often feel foggy, tired, or irritable — common in extreme low-carb diets.
2. Complex Carbs Promote Fat Loss
Unlike refined carbs that spike insulin and trigger fat storage, complex carbs digest slowly, supporting better blood sugar control and reduced cravings.
The fiber in whole grains, vegetables, and legumes adds bulk, helping us feel fuller longer — reducing overeating.
3. Hormonal Balance and Metabolic Health
Healthy carbohydrate intake regulates insulin — a hormone crucial not just for blood sugar control but also for fat metabolism.
Very low-carb diets (like keto) can disrupt thyroid function and leptin levels, which are important for metabolic rate and hunger signaling.
4. Digestive Health and Detoxification
Complex carbs are rich in soluble and insoluble fiber, which:
Promotes regular elimination
Feeds beneficial gut bacteria (prebiotic effect)
Supports the body’s natural detox systems via liver and colon function
5. Nutrient Density
Whole, complex carbs come packed with essential nutrients:
B vitamins for energy production
Magnesium for muscle and nerve function
Iron and zinc for oxygen transport and immunity
The Problem with Processed Carbs ~ These are the foods that have earned “carbs” a bad reputation — not the nutrient-rich, slow-burning sources our bodies actually thrive on.
Whole-grain bread or pasta rather than white versions
Not convinced about getting those carbs in yet? Here is a little more information for you:
Benefits of Complex Carbohydrates
Sustained Energy Release
Complex carbs (like whole grains, legumes, vegetables) digest slowly, providing a steady source of energy and preventing blood sugar spikes and crashes.
Ideal for endurance and consistent physical performance.
Improved Digestive Health
Rich in dietary fiber, which promotes regular bowel movements, supports gut microbiota, and helps prevent constipation.
Enhanced Satiety and Weight Management
Fiber increases fullness, reducing overall calorie intake and aiding in weight control or fat loss.
Better Blood Sugar Control
Helps stabilize blood glucose levels, reducing the risk of type 2 diabetes and insulin resistance.
Nutrient-Rich
Often contain essential vitamins and minerals (e.g., B vitamins, magnesium, iron) important for energy metabolism and overall health.
Improved Heart Health
Fiber helps lower LDL (bad) cholesterol, reducing the risk of heart disease.
Support for Muscle Recovery and Growth
Replenishes glycogen stores post-exercise, supporting muscle recovery when paired with protein.
Fitness-Specific Impacts
Before Exercise: Provide long-lasting fuel, especially useful for long-duration or high-intensity workouts.
After Exercise: Aid in glycogen replenishment, especially when combined with protein.
For Athletes: Improve endurance and reduce fatigue over prolonged periods.
And now, it’s time to talk about healthy fats. After so many years of trying to avoid fatty foods and being focused on losing body fat, the phrase “healthy fats” sounds contradictory. You’re absolutely right — the idea of healthy fats can feel counterintuitive, especially after decades of “low-fat” diet trends. But not all fats are created equal. Healthy fats, like those found in avocados, nuts, seeds, olive oil, and fatty fish (like salmon), are essential for your body’s overall function. They help with:
Brain health (your brain is nearly 60% fat)
Hormone production
Nutrient absorption (like vitamins A, D, E, and K)
Heart health (certain fats can lower bad cholesterol)
The key is choosing the right types of fat — primarily monounsaturated and polyunsaturated fats, while limiting trans fats and excessive saturated fats.
Here are the reasons why:
1. Supports Heart Health
Monounsaturated and polyunsaturated fats can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
Omega-3 fatty acids (found in fatty fish like salmon and flaxseeds) reduce inflammation and lower the risk of heart disease.
2. Boosts Brain Function
Your brain needs fat to function properly. Omega-3s in particular are linked to improved memory, focus, and mood regulation.
Deficiency in healthy fats can lead to mental fatigue and mood swings.
3. Enhances Nutrient Absorption
Fat is required to absorb fat-soluble vitamins: A, D, E, and K.
Without fat in your meals, your body can’t fully utilize these essential nutrients, which support bone health, immunity, and skin.
4. Improves Fat Burning and Metabolism
Healthy fats help regulate insulin levels and reduce sugar cravings.
Including them in your diet helps your body become more efficient at using fat as fuel — especially important for endurance athletes and during low-carb phases.
5. Hormone Regulation
Fats are building blocks for hormones like testosterone and estrogen.
Fat digests more slowly than carbs, helping you feel fuller longer.
This can reduce overall calorie intake and help with weight management.
7. Reduces Inflammation
Omega-3 fatty acids have powerful anti-inflammatory effects, which aid recovery and reduce joint pain.
Chronic inflammation is linked to conditions like arthritis, heart disease, and obesity — so reducing it is key for long-term fitness.
Why Clean, Balanced Meals Matter for Your Health
Nourishing your body with clean, nutritionally balanced meals is essential for your overall health and wellness. While it can feel overwhelming with all the information out there, understanding the basics is a powerful first step. We’ve explored macronutrients—protein, carbohydrates, and fats—but there’s even more to consider.
Micronutrients—including vitamins, minerals, and other essential compounds—play a critical role in hormone balance, immune function, and energy levels. They’re just as vital to your well-being as the big three macronutrients.
That’s where Coach Lisa with FTM Wellness comes in. As both a Certified Personal Trainer and a Certified Hormone Health Coach, she’s uniquely equipped to help you navigate your wellness journey.
🌱 Ready to make a lasting change? Schedule a free consultation with Coach Lisa to talk about your health goals and create a sustainable plan for a healthier, stronger you.
FTM Wellness believes lasting health and vitality are built on five foundational pillars:
Nutrition – Fueling the body with balanced, nutrient-rich foods that support energy, metabolic function, and overall well-being.
Exercise – Engaging in regular, purposeful movement to build strength, improve endurance, and enhance mood.
Sleep – Prioritizing deep, restorative rest to allow the body and mind to recover, reset, and thrive.
Self-Care – Cultivating routines and habits that foster self-awareness, emotional balance, and personal empowerment.
Stress Management – Developing tools and strategies to reduce stress, build resilience, and support mental and physical harmony.
When these pillars are strengthened and work together in alignment, individuals experience optimal health, improved hormonal balance, increased energy, stronger immunity, and a renewed sense of well-being—just for starters. At FTM Wellness, we empower you to build this foundation and thrive from the inside out.
We will be diving deeper into each of these pillars over the coming weeks, so stay tuned! Please feel free to email Coach Lisa to discuss your goals and obstacles or to schedule a free consultation! Fitteachermom@aol.com
Women know all too well what chaos our cycles bring into our lives every single month. And – even though pregnancy brings our little bundles of joy, it also brings a bundle of CRAZY with all of the hormone level changes. Since hormones run our bodies, they also run our lives. We are all aware that hormones change and surge, but just how important is hormone balance? When they get out of balance, it rains down a ridiculous amount of maladies on us. This can also affect men!
Each stage of life brings different challenges as well as physical changes. Anyone over the age of 18 has experienced or at least heard of PMS, pregnancy hormone changes, post partum changes, and menopause changes. Don’t forget perimenopause and post-menopause. Hormones are always present and working in our bodies! The balance is what is most important. Personally, I am post menopause for a couple of years now. These hormone levels change and get out of balance, which affects us in SO many ways – some of which may be very surprising!
This has directly affected me, so I felt led to dig in and research this. According to many sources such as Myclevelandclinic.org, Healthline.com, Mindbodygreen.com, hormonal imbalances can drastically affect our general health. Typical symptoms of hormone imbalance are hot flashes, night sweats, brain fog, low libido, fatigue, and mood swings. A surprising sign of a hormonal imbalance is also inflammation, including joint pain, swelling and stiffness. Digestional issues that indicate poor “gut health” may also be caused by a hormonal imbalance.
In addition to these general health disruptions, a hormone imbalance can also directly affect our metabolism. Signs your metabolism is suffering from hormones being out of balance are:
Rapid or slow heartbeat (tachycardia)
Unexplained weight gain or loss
Fatigue, lack of energy
Constipation
Diarrhea or more frequent bowel movements
Numbness and/or tingling in your hands
Higher than normal cholesterol levels
Uncommon anxiety or depression
Being unable to regulate body temperature (unable to tolerate cold or warm temperatures)
Dry, coarse hair and/or skin
Irregular body fat distribution
Darkened skin in armpit area or back and sides of your neck
Skin tags and/or skin growths
Extreme thirst and frequent urination
First things first ~ what are these hormones, and what purpose do they serve in our bodies? Here is a brief breakdown, courtesy of research by emetabolic.com.
Estradial / Estrogen: influences the way joint tissues assist with bone production and rebuilding, promotes muscle growth, and decreases muscle breakdown. Estrogen protects joints from weakening, protects against osteoarthritis, and reduces the likelihood of joint replacement. Lower than optimal estrogen levels have been repeatedly linked to osteoarthritis.
Progesterone: is widely reported to be anti-inflammatory. Our bodies convert progesterone into cortisol, known as the “stress” hormone, one of the more powerful anti-inflammatory naturally recurring resources in our bodies. Studies have shown that progesterone actually reduces neuropathic pain.
Testosterone: as an anabolic hormone, it aids in the building and strengthening of tissues. It has also been proven to reduce inflammatory markers.
Cortisol: reduces inflammation and controls the body’s immune response. Our adrenal glands release cortisol in stressful situations; this is intended to be short-term to handle a serious, unexpected stressor, (for example, sudden braking or swerving to avoid an auto collision) and should then return to normal levels. Chronic, long-term stressful situations cause a problem in that the adrenal glands are active too often, which depletes cortisol levels. This depleted cortisol level leads to inflammatory processes being out of control which leads to pain, swelling, and tissue damage.
So, how do we know for sure a hormone imbalance is the culprit of a myriad of problems? What do we do about it?
The very first step is to make an appointment with your doctor. Have your blood drawn, and a full hormone panel run to find out what your numbers are and where your levels are. Discuss all of your concerns and symptoms with your doctor, and any options available to you. I cannot stress enough just how crucial this first step is!
The next step – you’ve likely already guessed! Lifestyle and health habits. . . Exercise and nutrition! Chemically enhanced and processed foods are YOUR ENEMY! Just don’t eat them. Seriously. There are so many delicious clean, healthy, whole foods that taste delicious and will make you feel better! I’ll break down some specifics with nutrition in next week’s blog. For now, please work on eliminating (or at least decreasing) foods with dairy, gluten, and excessive sugars in them. Shop around the outside of the grocery store. If you look at the ingredient list on a bag, box or can, and you don’t recognize most of the things listed – put it back on the shelf.
Make sure you’re taking a good multi-vitamin daily. It would be a great idea to add a probiotic, and ground flaxseed or flax oil into your daily routine as well.
Exercise! My friends – just get up and move. Find what you enjoy and do more of that. Do you love music? Try dance fitness classes! Do you love being outdoors? Go on more hikes and walks! Get a group of friends to work out with you. Group walks, boot camps, workouts – any of these things will beat sitting on the couch eating unhealthy things! Find an accountability partner or group. If you are local to me (McDonough, Georgia), you are more than welcome to join FTM Wellness Boot Camp and Yoga classes! (Just click on the tabs in the menu for more information.)
If any of these things hit home with you, go ahead and make that doctor’s appointment. Choose today to eat cleaner and move more. Let’s face it, friends. Hormones rule our bodies and our health, emotional, mental, AND physical. I am currently half way through a Hormone Health Coach certification course, and it is absolutely fascinating and mind boggling. If it’s all a little overwhelming, and you would like help navigating these things, I would love to help you!
February’s group fitness challenge is all about faith, fitness, and wellness. This is a private online Facebook group with daily Bible study, fitness, and nutritional goals.
Faith: All you really need is your Bible! If you already have a Bible Concordance or wish to get one, that’s always a wise investment. We will be digging into the book of Romans for all 28 days in February. Suggested accessories are Bible highlighters and a prayer/Bible notes journal. We’ll dig into Romans together!
Fitness: Each day we will have a 30 to 35 minute workout of the day, which will be either pilates, yoga, yogalates, cardio of your choice, or HIIT (high intensity interval circuit). A link will be posted daily for the workout. We will work on balance, flexibility, mobility, and strength!
Nutrition: Each day will have a nutritional goal, recipe, and/or tip.
There will be additional wellness tips (nutrition, fitness, self care, supplements, etc) sprinkled throughout the month.
Previous faith and fitness challenges have been really incredible, with the sweetest and most encouraging ladies! Many of them will be continuing on with this challenge, and we would LOVE for you to join us! The cost is $25, which is less than one dollar per day! Please DM or email me at FitTeacherMom@aol.com with any questions. Click https://forms.gle/r1ACDnf3AFoN2Gzo7 to sign up!
Ohh, ya’ll! Don’t even blink, because Christmas is practically HERE, which means the new year is literally around the corner. It sure seems like 2024 has been a blur, and we’re now just days away from 2025! I sincerely wish each of you a wonderful Christmas, and pray you make precious memories with family and friends.
Looking ahead, did you meet the goals you set for this year? Have you set any goals for the upcoming year? Now is the perfect time to narrow that down and get prepared to start 2025 strong.
Whether you are wanting to keep current momentum going, start fresh building a healthier you, or somewhere in between, the Fields of Grace winter challenge will definitely get your 2025 rolling the best way!
It is a private, Facebook group that incorporates Bible study, daily workouts, nutrition goals and tips, built-in accountability and encouragement from me AND the community in the group, along with all kinds of tips (fitness, nutrition, time management) sprinkled along the way.
FTM Wellness 