Tag Archives: wellness

Health & Wellness for 2026

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2026 is well underway, and we’re already halfway through January. The holidays sped right by, didn’t they? I sincerely hope your Christmas and New Year were filled with joy, rest, and sweet memories.

And just like that—we’re right back to business.
So let me ask you… are you back to “normal,” or are you working toward creating a new normal this year?

The good news? You don’t need to complicate setting new goals—or re-setting goals you didn’t quite reach. Sustainable wellness is built through simple, consistent habits.

Here are my top tips for setting wellness goals you can actually stick to—and reach!

1. Keep It Simple

Don’t overwhelm yourself by trying to change everything at once.

A. Pick ONE focus area
Nutrition, exercise, or sleep—just one. A full lifestyle transformation can happen over time, but attempting to change everything all at once often leads to burnout. Start small and build.

B. Set a reasonable goal and timeline
You know yourself best. Choose goals that are realistic and attainable. Small wins add up to lasting change.

C. Celebrate every victory
The scale is only one measurement tool. Better sleep, more energy, improved mood, clothes fitting better—those all count. Every win matters!

2. Avoid the Diet Trap

Yes, clean up your nutrition—but it doesn’t need to be complicated or exhausting.

• Prioritize lean protein
• Include complex carbohydrates (fiber & whole grains)
• Add healthy fats (avocado, eggs, feta, nuts)
• Plan your meals ahead of time and shop only for what you’ve planned

Simple structure beats extreme restriction every time.

3. Exercise Is Essential—And It Can Be Fun!

You do not need to spend an hour on the treadmill. In fact, you shouldn’t.

Cardio is important, but so is resistance training.

A. Find something you enjoy
Try a fitness class, boot camp, yoga class, or local gym offering. Just start somewhere.

B. Build or join a workout community
Accountability and encouragement go a long way.

C. Consider a personal trainer
Learning proper form prevents injury, maximizes results, builds confidence, and creates accountability.

You already have everything you need to succeed—you just need to believe in yourself. I truly hope these tips help you start (or restart) your wellness journey with confidence.

If you feel unsure where to begin, need help creating a plan, or want accountability, I’m here for you.
📧 Email me at Fitteachermom@aol.com or through the Contact me tab on this site to get started.

Cheering you on,
Coach Lisa

The Fifth FTM Wellness Pillar of Health: Stress Management

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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

  1. 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.
  2. 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.
  3. 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.
  4. Practice Relaxation Techniques
     Deep breathing, stretching, or yoga calm the nervous system and lower stress hormones.
  5. 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!)
  6. Connect with Others
     Don’t carry your burdens alone. Talk with friends, family, or church community. Sharing and praying together lightens the load.
  7. 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.

Self Care Is NOT Selfish!

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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.

The Third FTM Wellness Pillar of Health: Sleep

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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:

  1. Boosts Immune System
     Sleep truly is the best medicine—helping you recover and even prevent illness.
  2. Supports Weight Management
     Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (the “I’m full” hormone), which leads to overeating and cravings.
  3. Protects Your Heart
     Inadequate sleep spikes cortisol (stress hormone), increasing heart strain and blood pressure.
  4. Improves Mood
     You’re happier, calmer, and more resilient with better rest.
  5. Enhances Productivity and Focus
     Rested minds are sharper, more creative, and more efficient.
  6. 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!

The Second FTM Wellness Pillar of Health: Exercise

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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).

d. Cardiovascular Health

  • Aerobic exercise improves heart health, lowers blood pressure, and supports healthy cholesterol levels.

e. Immune Function

  • 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

Let’s get moving—together!

Just How Important Is Hormonal Balance

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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!  

Hello December!

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And just like that, we are into December – official Christmas season, busiest time of the year, and the last month of 2024.  Are you feeling holly and jolly or stressed and exhausted?

It just might come as a surprise if I told you that what you really  need in your life is exercise and healthy foods.  I’m sure you’re thinking – seriously?  ONE MORE THING?!  Well, with love and sincerity, YES!  Here’s the hidden thing about exercise. . . it’s MORE beneficial emotionally and mentally than it is physically.  I promise!  Any time you move your body – dancing, lifting, running, stretching, walking – your brain releases chemicals called dopamine and endorphins.  These make you feel happy and energized!  When I say exercise, I don’t mean you have to dedicate hours each day and slave away at a gym.  All you have to do is plug in 20 to 30 minutes!  Maybe once you’re good and awake, you get in a little pilates or yoga, get some steps in on a treadmill or pedal on a stationary bike, do some pushups and situps, or even dance around your room as you get ready.  Since it’s the Christmas season, plug in some Christmas music and rock around your Christmas tree!  Any exercise gives your body the very best outlet to release stored stress!  You’ll feel better, your mood will be happier, and you’ll find that you have just a little more energy.

And then there’s the other tricky thing:  healthy foods.  Tis the season for parties, cookies, baking, eating out and on the run. . . I completely understand!  Just keep in mind that sugar increases inflammation, decreases your immune system, and leads to major energy crashes.   Be intentional and strategic about your meals this season.  Keep prepping healthy meals and take those with you when you can.  Make sure you prioritize getting in lean protein with each meal.  It IS possible, I promise!!!  Order grilled chicken and seafood over fried, and lean cuts of steak.  Order baked potatoes, veggies of the day or salads with vinaigrette dressing  when available side substitutions.  Getting in healthy nutrition goes a long way in keeping you fueled up appropriately for marathon days that include working, shopping, transporting children to and from practices and school events, and those Christmas gatherings and parties.  YES, by all means, enjoy the parties and treats!  If you’ve balanced your meals with healthy choices, these treats won’t be terrible.  I’m willing to bet that the vast majority of holiday gatherings will have a few healthy options with veggie trays, sandwiches with protein sources, and maybe less sugary dips.  Even the occasional festive drink is fine.  All of these party things in moderation will keep you humming along.

With the colder weather setting in just in time for all of the holiday things, our immune systems can become compromised.  Be sure you’re taking your vitamins, especially Vitamins C and D, drinking plenty of water, and minimize your sugar intake as much as possible!  Make getting quality sleep a priority. Keeping your diet balanced with healthy choices and keeping your body moving with some form of exercise will go a very long way toward keeping you healthier.  

Enjoy your holidays!  Make precious, wonderful memories with your friends and families!!  Christmas time is absolutely magical, and only lasts for a minute.  So soak it all in. . . January is right around the corner, bringing in a whole new year.  In your few moments of down time, reflect on all you’ve accomplished in 2024 and what you would like to achieve in 2025.  Investing in that healthy balance right now will insure smooth sailing for you and your new 2025 goals!!

As always, I’m here to help!  Please feel free to email or message me if you would like to chat about your goals and how best to achieve them!

Merry Christmas!!!

Transform ~ R

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We all love dreaming about making a great transformation, don’t we?  Did you start on a transformation journey back in January?  Have you been following along with the Transform series here?  Once you get rolling, whether you see change and growth in your health & bloodwork numbers, grades in college courses, endurance and strength improvements in workouts, better sleep, fitting into smaller clothes sizes – you ARE transforming!

Here are the steps we’ve discussed so far:

T – Time; true transformation takes time.  Trust the process and make the best use of the time you have.

R – Remove; remove all negative thoughts, unhealthy foods, and time wasting activities that prevent you from being your most productive

A – Add; Add in more water, healthier foods, more rest, more workouts, lift heavier weights, run/walk a little farther.

N – Nutrition; Fuel your body for these workouts, better sleep, and burning body fat by being intentional with your food choices!

S – Shape; Building muscle improves your shape.  Eating healthier meals, making the most of your workouts, being consistent, sticking to morning and evening routines shape your habits!

F – Faith; our bodies were Divinely designed!  God has gifted each of us with gifts, talents, and purpose.  Improving and maintaining our health and fitness levels ensure we are FIT to serve!

O – out; get out of your comfort zone!  Challenge yourself, and you’ll be amazed at what you can accomplish.  If you don’t change anything, you can count on staying the same.  

And now we’ve moving our focus to~

R – REST; remember the caterpillar works really hard making that cocoon but then he rests.  Staying active and keeping up with your workouts is definitely important.  Just don’t overlook the importance of rest!  Your body and your mind need to shut down, recover and rest in order to become healthier and stronger.  Keep in mind that God Himself created the world in 6 days, then He rested.  He’s set the standard for us.

When we think about transforming, we typically think of all the work we have to do, right?  The workouts.  The meal prep.  Switching unhealthy habits for healthy ones.  We get so caught up in looking at the scale, and making sure we’re doing all the things that we all tend to overlook one of the most important puzzle pieces.  REST!    

One of the healthy habits we talked about adding was self care.  If you have created an evening and/or morning routine, I really hope that you included some self care and down time for yourself.  These lead to more productive rest and more sound sleep.

First things first – get that bloodwork done.  Get the mammogram.  Get the check up.

Then schedule the “body work” ~ routine chiropractic adjustments, neuromuscular massages, and yes, even pedicures.  Get those nails done.  Get your hair done.  Sit outside in the sun.  Read the book.  Dive into a Bible study.  Take a long, relaxing soak in a hot bath.  Go to lunch or dinner with a friend or relative;  it’s a great idea to make that a routine thing! Healthy relationships are like medicine!

You’re working your cardiovascular system and your muscles with the workouts, and you’re working every other system with daily life at work and with family.  Give yourself time to rest!  I guarantee that overtraining and failing to get adequate rest will sabotage your progress, AND your health.  Take care of YOU!!  Rest is most definitely as important as getting your workouts in and eating healthy meals!

And yes, of course, sleep is most definitely a huge part of getting rest. Our bodies NEED good, quality sleep, and there are SO many crucial benefits. It’s important to keep in mind the very real harm lack of quality sleep does to our overall health and wellness, even above and beyond our fitness journey. In order to truly be successful in any weight-loss, muscle-building, health improvement plan, we all need to follow this formula: Clean nutrition + Exercise + Rest/Self Care = Success

Here are just a few of the benefits you reap with seven to nine hours of quality sleep per night:

  • Our brains process and store information from the day while our bodies are “shut down.” This process is crucial for long-term memory storage
  • As we sleep, our brains release growth hormones and other chemicals that aid in repairing organs, muscles, and cells.
  • Quality rest allow the immune cells to work harder, which in turn aids our cells in fighting germs.
  • Quality sleep strengthens our hearts
  • Quality sleep increases exercise stamina and strength
  • Proper rest aids our bodies in not only losing body fat, but can also help to prevent weight gain
  • Quality sleep aids in decreasing inflammation
  • Aids in reducing stress levels

We have almost completed the breakdown to true TRANSFORM-ation success! All of these things will truly help improve you overall health and wellness, maintain a comfortable, healthy body weight, and boost your confidence and mood as you crush your very own transformation journey. As always, if you feel that a little accountability, guidance, and/or a balanced plan from a personal trainer or fitness coach is the missing piece for you, I am here for you! Please feel free to reach out to me through this site, or to email me at Fitteachermom@aol.com for more information. I genuinely would love to discuss your goals and obstacles with you!