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Wellness, Fitness, and Accessibility, for EveryBODY

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Wellness, Fitness, and Accessibility, for EveryBODY

  • Services
706539-5667[email protected]
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jromwellnesswarrior

GenXer teaching 40+ women to LIVE WELL holistically—with strength, gut health, nutrition, mobility, and mindset.
Have you ever felt like that? I did in a MASSIVE w Have you ever felt like that? I did in a MASSIVE way! I didn’t start my online business because I had extra time, or because I just wanted extra money. I started it because I needed something MORE. I love being a mom—outside of being a wife, it’s the most important role I’ll ever have! But if I’m honest, parts of parenting have been more overwhelming and heartbreaking than I ever anticipated. I needed something that was mine. A space where I could grow. A place where I could feel successful again—not just as a mom, but as ME. I needed a community too. Friends who shared my faith and values. People who understood my dreams that I didn’t want to relinquish just because I had hard things going on at home. Starting my gut health business gave me exactly what I needed. It gave me wellness—both mental stability and physical health. It gave me fulfillment outside of dinner plans, laundry, and doctor’s appointments. (I was still doing all those things, but with renewed energy, because I was getting positive affirmation!) It reminded me that I had value to give—and that in serving others, I could be successful. If you’re feeling that nudge to start something of your own, I’d love to hear about it. And if you’re curious what this could look like for you, I’m happy to share my journey and resources. No pressure—just a chat. We can see if it would be a good fit for you too! My DM is always open! #foundit #PurposeDriven #Fulfillment #GutHealthJourney #MomsWithGoals #CommunityMatters #LikeMindedFriends #MakingADifference #entrepreneur
Girl gang getaway, and race ready. 🫶🏽 Girl gang getaway, and race ready. 🫶🏽
What do you think when you see this late night buf What do you think when you see this late night buffet (from my cruise a while back)? My first thought was, “Heck no! I can’t eat that late at night. What the heck are these people thinking?!!” But part of my brain was thinking, “but it’s ‘free,’” “just a few bites,” and “treat yourself…” Our brains are “helpful” like that! Way back in history, access to food was necessary for survival and reproduction. But back then, food at our fingertips was rare. It had to be hunted or gathered, and storage wasn’t a thing yet. So when you had food, you ate it. Our brains haven’t gotten past that mentality. And Most of the western world has access to “enough.” Food is often within reach, available, and so we eat, and eat, and eat. Our brains then justify it! “It’s not that much. It’s only a spoonful. It’s just a bite….” A bite of this. A taste of that. Just a little. (Those little tidbits can range from 50 to 200 extra calories, by the way.) And that constant nibbling, grazing, snacking means that our brains and our hormones are conditioned to tell us we need MORE. This is one of the reasons so many of us eat more than our bodies need for fuel. Is this a struggle for you too? I battle it every day! If this resonates, click follow. I’ll be sharing what I’m doing to break my own unhealthy habits. They might be useful for you too!
Some memes are totally for the funny factor. But i Some memes are totally for the funny factor. But if you think you’re the only one who struggles with some of these meme topics, think again. Just because someone has a certification in personal training and expertise in gut health (me), doesn’t make them immune to the challenges of real life! So… laugh with me, share with friends, and come along for the ride. We might all learn something on the way!
Why Are You Waiting for Retirement to Actually Liv Why Are You Waiting for Retirement to Actually Live—and Be Healthy? There’s a sneaky little belief floating around that says you can’t really enjoy your life—or even take care of yourself—until you retire. It’s like life is some kind of delayed reward system, and health is just a side quest until then. Too many people are stuck in that “I’ll live later” loop—and it’s robbing them of both joy and health NOW! Here’s why: 1. We’re Culturally Conditioned. We’ve been sold the “dream”: hustle for 40 years, then you can live on a beach, drink out of coconuts, and maybe finally take a yoga class. But you’re allowed to live now—and you don’t need AARP to give you permission. 2. Financial Fear. People often think they can’t “afford” to enjoy life or prioritize their health until they’ve hit some magical financial milestone. But you know what’s really expensive? Burnout. Disease. Regret. 3. No Vision for Life Outside Work. You’d be amazed how many people don’t even know what they want to do with their freedom because they’ve never considered it. Same goes for health. They wait until something breaks down—physically or emotionally—before they do anything about it. Here’s the bottom line: Stop waiting to live. Stop waiting to feel good. Retirement isn’t the starting line for joy or health—it’s just another chapter. And wouldn’t it be cool if you showed up strong and thriving? Want help rewriting your next chapter BEFORE you retire? Drop a 🔥 below.
The community! I made a new friend today. His na The community! I made a new friend today. His name is Ricco, and we shared stories about our lives for almost the entire 4 miles of the trail “run” (we pretty much just hiked it). Are we different? Some. 🤷‍♀️ But let me tell you, there are more similarities than differences. The course was challenging, even though it was a relatively short distance, but our conversation, and exchanges with other runners kept our minds off the discomfort. We laughed, we challenged each other, we talked about hard experiences, we praised God, we tripped, we stumbled, we encouraged, and together, we finished! If you’re trying to do life running solo, it’s a whole lot harder. Surround yourself with others who are working toward similar goals—find those who are a step ahead of you, those who will challenge you and encourage you to rise to your full potential. This won’t ensure a perfectly smooth journey, but you are far more likely to achieve your goals with a likeminded tribe. On the flip side, surrounding yourself with negative influences chips away at your confidence, clarity, and direction. Their habits and mindset slowly become yours, pulling you off course before you even realize it. If you’re serious about growth, choose people who lift, not those who limit you. Tag your friends who lift you to do better, to be better. #trailrunning #hike #needafriend
Who’s with me? If the habits I choose now are Who’s with me? If the habits I choose now are any “insurance,” I have no intention of wasting away in a care facility during my final years. I aim to skid up to the end on 2 wheels with my hair on fire. And if you want to do the same, you need strength! Muscle = Mobility. I mean without muscle, you can’t get out of chairs, climb stairs, or even go to the bathroom alone. Strength training puts stress on your bones, in the best possible way. And strong bones mean fewer fractures. Stronger muscles equal better balance and coordination. Think fewer falls! Strength training supports brain health, improves mood, and fights off depression and cognitive decline. Nursing home or not, you want your brain firing on all cylinders! Muscle also preserves dignity. Let’s be real—being able to wipe your own butt, dress yourself, and carry your own groceries isn’t just convenience; it’s dignity. Strength training gives you the capacity to take care of yourself longer. So, yeah, lifting weights now is your future self’s insurance for improved healthspan. Want to stay out of the nursing home as long as humanly possible? Pick up something heavy a few times a week. What do you need to strengthen to age well? Legs? Upper body? Tell me below.
Have you ever BEEN on a farm? 🤣 You never know Have you ever BEEN on a farm? 🤣 You never know what you’re going to have to do, and you may not have a chance to put on work clothes before you have to handle something. 😵‍💫 Yesterday two calves had found a gap in the fence and got separated from their moms, and I found them walking the fence line, when I was on the way home from the cookie crawl in town. So I did what needed to be done—sparkle shoes and all. Strength training gives me the ability to move however I need to Climbing over panels, under electric wire, dodging cows, running across the pasture (in Oofos thongs 🙄), driving fence posts… strength training helps with ALL the things. And it’s beneficial for all the activities of daily living that YOU do too! You may not be on a farm, but there are bags to carry, items that need to go onto high shelves, items you have to get off the floor (squats may be involved), stairs to climb, heavy luggage to maneuver (my personal favorite)—strength training helps with everything… and it keeps you independent later in life! What areas do you need to strengthen to make your daily life easier? Tell me below. I’ll be glad to suggest some simple exercises for you.
Feeling scattered, smothered, and covered? Groundi Feeling scattered, smothered, and covered? Grounding can help! All it takes is putting bare skin on the ground—grass, dirt, rocks, or sand will do. Yes, there are more expensive options, but my favorite is to kick my shoes off and just walk around in the yard. Even as few as 10 minutes can help lift your mood and reduce feelings of stress. 20-30 minutes can reduce stress more, and may reduce inflammation. And an hour may help with chronic pain and sleep disturbances. Any amount can help bring a sense of balance to your chaos. Grounding shifts the body from a stress response (sympathetic nervous system) to a state of relaxation (parasympathetic nervous system). And we can all use that! Drop a ☘️ if you’re willing to give it a try. And tag a friend who needs a chance to relax too.
Just me? 🙄 Anybody else fighting this battle? Just me? 🙄 Anybody else fighting this battle? We have to stick together! Tag your bestie and follow for more SHEnanigans.
I took a chance today with a new massage therapist I took a chance today with a new massage therapist. 😬 I’ve seen the others multiple times, and they know my preferences and common muscular issues. It’s always daunting to see someone who doesn’t know YOU—similar to finding a new hairstylist, when you have extremely finicky hair. Nadine exceeded all expectations! I melted off the table at the end. It was glorious! If you’re new to massages, here are a few tips: 1) Always take the opportunity to use the restroom before you settle in. You don’t want to waste any of your relaxation time thinking about how much longer before you can go pee. 🤦‍♀️ 2) Undress to YOUR level of comfort. Once on the table, you should be covered with a sheet and blanket that will be strategically held to conceal you completely, during any movement. 2) Ask for what you need. If your nose begins to run when you’re face down, ask for a tissue. If the knee pillow is in the wrong place, ask for it to be moved. This is your relaxation time. You should feel comfortable! 3) Ask for the right amount of pressure for you. If muscles are tender, ask the therapist to be gentle. Or if you need more pressure, request it. 4) If there are areas that are off limits, say so. Great massage therapists will ask, but if they don’t, you speak up for yourself. Never allow something that makes you uncomfortable or anxious. You get to choose! 5) Take your time getting off the table. Stretch and breathe for a few moments before you get dressed again. Relish the experience! 6) Tip well. Just … do. It’s the right thing to do. I’m grateful that my spa has stellar staff members. I trust each one completely. I have never been disappointed! If you’re local, come check it out! If you have questions about getting a massage, ask away! I’m no expert, but I’ll keep practicing. 😉
Ready for your body to say ahhhhhhhh? It’s goo Ready for your body to say ahhhhhhhh? It’s good for the SI joint, hip flexor tension, low back discomfort… Just prop your lower leg on a coffee table or the seat of a chair, and rest the other leg on the floor, as straight as is available. Wait 15 minutes. Allow gravity to help your spine settle. Then switch sides. If the floor isn’t good for you, try stacking couch cushions (about as high as your thigh length) on your bed—the stack should be firmer than pillows to give some resistance. Then do the same pose on your bed. How’d it go?
Do you get early-morning sunshine? 10-30 minutes Do you get early-morning sunshine? 10-30 minutes a day of early-morning sunlight can make a huge difference in your health! Better mood, better energy, better sleep, healthier YOU!
When it comes to strength, resistance is actually When it comes to strength, resistance is actually ESSENTIAL! Resistance training with weights, bands, or even bodyweight is necessary to maintain muscle mass and strength. Muscles only increase in strength when they’re consistently challenged beyond their current capability. Regular strength training: 💪🏽 stimulates muscle, which leads to adaptation and growth 💪🏽 increases bone density and joint stability 💪🏽 enhances endurance and metabolic efficiency 💪🏽 develops mental toughness and discipline through physical challenge Without resistance, muscles will gradually lose strength. Even as early as age 30, we begin to lose from 3-8% of our muscle mass per decade—a process called sarcopenia. And that percentage of loss will accelerate as we age… if we don’t RESIST! Without strength training we risk these consequences: Increased frailty due to muscle weakness Reduced bone density—increasing risk of osteoporosis and fractures Slower metabolism—less muscle means fewer calories burned, making weight management harder Loss of mobility and independence—weakness affects balance, coordination, and the ability to perform daily activities Increased risk of injury—poor muscle strength leads to falls, joint pain, and reduced stability. I see evidence of these consequences each week with my precious peeps at the nursing home. Most are dependent on someone else to care for their most basic needs—changing position if uncomfortable, toilet care, even eating can be inaccessible. The good news is that any amount of resistance training can reverse this decline! It is never too late to build muscle and regain strength! Aging doesn’t have to mean being weaker or becoming dependent. Everyone, no matter their age, can increase muscle mass, improve balance, and boost overall health through resistance training. Build a body that supports you for LIFE! Who do you know who needs to hear this? Tag them below, or share. You just might improve their life!
Everyone you meet is carrying something that you k Everyone you meet is carrying something that you know NOTHING about. Her name was Sarah Ellen. This reel isn’t for pity. It has two purposes: 1) It’s a reminder to lead with kindness, always. How you treat others matters. And 2) Whatever trauma you’ve experienced, and maybe stuffed down deep, WILL surface one way or another. (The Body Keeps the Score—IYKYK.) I haven’t ever talked about this much. I’ve kept it close, hidden, like a sacred secret, but also like a shame. I mean think about the names for what I, and many other women, have experienced: “MIScarriage,” I “LOST the baby” … even the name implies that I did it wrong. But finally, after 31 years, I’m talking about it, with a therapist. I’m choosing to go into the dark places and poke around, prod the painful parts, and feel the pain of grief that I have stifled for so long. It’s not pleasant, but it’s necessary. If I am to be the best me—fully living out my calling to help others gain their best health, I also must work on my own. Trauma is often stored in our body—not just in our mind. That chronic pain, that muscle tension that no stretching resolves, those joint issues, sleep disturbances, inflammation, increased cortisol production (constant fight or flight mode)… all can be the result of trauma, no matter how well you mask it to the outside world. And unresolved traumas can contribute to unhealthy coping mechanisms (addictions to food, alcohol, etc.), a suppressed immune system, and also to chronic diseases like cardiovascular disease, diabetes, autoimmune issues, and more. It can even affect the cellular aging process, which accelerates physical decline. Getting the help of a professional to heal trauma isn’t a sign of weakness. It’s a sign that you’re willing to do the work to grow! And your body will thank you for it. Healing trauma helps regulate the nervous system, reduce inflammation, and restore homeostasis, improving physical resilience and the body’s ability to heal. If you’ve experienced infant loss, I’m profoundly sorry. You have a friend, supporter, and prayer warrior in me. I’m here if you ever need me. We don’t have to do life alone. #infantloss #miscarriage
I sure do, BUT… I make my own from fresh, organ I sure do, BUT… I make my own from fresh, organic grain every 4-6 weeks. What’s so different, you ask? 1) I know exactly what’s in it: Water, fresh ground wheat, yeast, honey, salt, and coconut oil. That’s it. No preservatives. Nothing extra. 2) It’s less expensive than store bought—roughly $1.47 per loaf. 3) It tastes better! (Duh!) 4) Fresh-ground grain flour has more nutrients, more fiber, and more whole grain benefits than “enriched” and refined bread—vitamins B, E, and essential minerals like magnesium and zinc are present. Commercial flours are stripped of germ and bran to increase shelf life—even if they’re called “whole grain.” 5) This bread has a lower glycemic index than commercial breads—not as low as sourdough, but I’m working on getting that going too. 6) Fresh whole-grain bread retains its resistant starch, which functions like fiber and supports a healthy gut (WOOHOO!!). The bottom line is: homemade bread from freshly ground wheat is a truly complex carbohydrate, providing more fiber and a more stable blood sugar response than store-bought breads. If your goal is sustained energy and better metabolic health, fresh ground wheat is the healthier choice. You may not have the time or the resources to make your own bread. I get it! But… someone in your local community might. Ask around. Check the Next Door app. Someone might even be making and selling sourdough from fresh grain. That could be a WIN-WIN for both of you! Have you tried homemade bread from fresh-ground grain? What did you think?
Are you making this mistake too? Initially, I wa Are you making this mistake too? Initially, I was ONLY concerned about the scale. I had hit my highest weight ever, and wasn’t really thinking about wellness AT ALL. I just wanted to be “skinnier.” What I didn’t realize is that all of the problems I was experiencing: sleep issues, low energy, puffiness, food sensitivities, aching joints, headaches, sugar cravings, moodiness, and the excess pounds were related! They were tied to my gut! I had experienced a lot of stress (fertility issues, and then a difficult adoption); I had been prescribed lots of antibiotics over the years; I was eating the typical American diet of junk (lots of sugar and processed foods); I wasn’t sleeping well… and decades of those factors contributed to my gut dysbiosis (a jacked up gut). Ironically, I found the right company to help, but at first, I used only part of the solution! It was like grabbing the broomstick with no bristles, and still trying to sweep. 🤦‍♀️ It took me 1.5 years to learn that I needed to approach my weight loss differently—that if I actually addressed the health of my gut FIRST, the results I wanted would be free to follow. Those results weren’t instantaneous—there had been DECADES of damage that had to heal first. But they DID come, and because my gut health is a priority, they have been maintained—for over 10 years! So… if you tell me you want to get healthy, to lose weight, to gain energy, to improve your mood swings, to sleep better, to have less gas and bloating, to manage how you respond to stress, to have less achy joints, to have fewer headaches… whatever it is. My question to you is… “How’s your gut?” What health issue are YOU working on? Tell me below. And if you want to go straight to what my solution is, DM the word HEALTH. I’d love to help you see if it’s right for you!
First meme dump of the year. I made sure it was a First meme dump of the year. I made sure it was a good one! 🤣 Which is your fave?
Who needs dopamine? ALL of us! Dopamine a crucia Who needs dopamine? ALL of us! Dopamine a crucial neurotransmitter that communicates between nerve cells and the brain. But we can’t just have a flood of dopamine non stop, and we can’t have too little. Like Goldilocks, we need it to be JUST RIGHT—Balanced. Balanced dopamine levels are key for mental health and physical function. Dopamine is often called a happy hormone, because it does help regulate mood. It helps motivate us, by driving us to seek rewards, and when we get them, we FEEL GOOD—it gives us a sense of pleasure and satisfaction! Cognitively, dopamine helps us retain information—to learn, memorize, and make decisions. Physically, dopamine is responsible for creating smooth movements. Deficiency can contribute to conditions like Parkinson’s Disease. It also regulates sleep-wake cycles, determining if we feel alert or drowsy. So, yes! We NEED dopamine, but we also need it from the right sources! Natural dopamine is best. Exercise, social interaction, achievements, time spent in nature, and learning new things, all produce natural dopamine. That type of “reward” is longer lasting, and gives you healthy feedback. On the flip side, sugary and junk foods, alcohol, gambling, excessive social media scrolling, and drugs are artificial triggers. They may give you a quick high, but just as quick a crash. They can also lead to desensitization and/or addiction. Natural sources build resilience and fulfillment, while artificial triggers can create cycles of dependency if not managed carefully. So… what’s your favorite natural source of dopamine? If you learned something new, save this or share with a friend. And if you need another splash💦 of dopamine… watch again! 🤣
Do you complicate things when it comes to getting Do you complicate things when it comes to getting healthier? Do you try to do everything all at once? Or plan for every day to be perfect? It doesn’t have to be hard! Start with one habit. Change one thing. Get good at it, and THEN you can add another. Start with simple—more water, a few more steps each day, one healthy food swap… What’s your one thing? Drop it below!
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