Core Wellness

04/16/2026

Heard a great quote today from Jesse Itzler:
“If you have health, you have hope, if you have hope you have everything— stay healthy”

If you struggle with health put a comment below what you biggest barriers are.

04/14/2026

3 Ways to Get Going when Motivation is Lacking:

1. Just Start. Thinking about it just prolongs it. Give yourself a count down and do the thing. 3-2-1 ---> Go

2. Consider your future self. Write a letter to yourself if you have to. What does the future you need you to do today to reach your goals there?

3. Find your why, and don't let it be "because I want to look good." That's not enough to drag you out on the hard days.

Make a new Why to tie in something that you want to do. Make yourself accountable. EX: I want to run the Disney marathon- I'm posting progress on my timeline, my friends know, it's happening! If I can't run the marathon before then, I can't go. Which leads me to my Bonus point.

Bonus point: What's the cost if you don't? And if not today, win? I may have posted this before but one of my favorite quotes I've heard was "Procrastination is the arrogant assumption that God owes you another opportunity to do what he already gave you time to do.

"So whoever knows the right thing to do and fails to do it, for him it is sin." - James 4:17

01/19/2026

There is only forward in life. Stop looking back to the past, stop thinking about what you could have done and should have done. Worrying about the past prevents your future. We drive cars forward, planes forward, trains forward, so why are we stuck in reverse in our lives, thinking about the past instead of pressing on that gas pedal forward.

In Genesis 19, an angel appeared to Lot, telling him S***m & Gomorrah would be destroyed and he needed to flee. They specifically said “DO NOT LOOK BACK”. They were to look towards their future, but Lot’s wife looked back, and her life was destroyed because of it. Looking back to the past can destroy our chances for our future. Do not be like Lot's wife who looked back to her past and was destroyed by it. Look to your future.

Today’s "Ted Talk" has been inspired by a Goal Cast by Sgt. Travis Mills, who became a quadruple amputee while he was deployed. He was hit by a gr***de and his life completely changed. He spent time wondering why, but then he realized he could dwell in the past, or move forward for his wife and child. He chose to move forward and spend his time helping other military amputees to see the possibilities they have for their future.

So that’s what I’m asking you to do today. See the possibilities for your future. What do you see? What’s ONE thing you want to do in your life, and what’s one step you can take to do it?
Let me know in the comments!

SSG Travis Mills - photo credit

01/14/2026

I think one of the most painfully embarrassing moments in life is the first time you experience that slip in your bladder control and you leak out. To be real, no one notices. However, in our minds, it sends us spiraling straight back to grade school where everyone made fun of the kid who accidentally peed their pants.

The first bladder incident was when my kids had invited me to jump with them on a trampoline. I couldn’t resist. By the time I took that second jump, I realized my bladder had taken a hiatus and was no longer in control. Needless to say, after that experience, trampoline parks are a mommy no go.

So why am I sharing all this “TMI” information with you? Because it’s not talked about. Women tend to just see it as a side effect of having kids, sometimes people think it’s age, or maybe they just drink too much coffee.

What we dismiss as just a part of life, could be Pelvic Floor Dysfunction (PFD). It's one of the most common yet least discussed health issues in the world. It’s often called the “silent epidemic” because while it affects millions of people, the social stigma writes it off as normal. Over 50% of people with symptoms do not seek treatment, often due to embarrassment or thinking it’s untreatable.

A “weak bladder” usually isn’t just the bladder — it’s often a mix of:
-Pelvic floor muscles
-Bladder muscle behavior
-Nerve signals
-Hormones
-Lifestyle factors (hydration, diet, and stress management)

This is common, but should not be normalized. If you do have a weak bladder, please consider talking to your doctor about it. There are also other reasons you could be experiencing a weakened bladder, and they can make sure that you are diagnosed properly and are able to treat it.

Every 1 out of 3 women and 1 out of 6 men ti**le unexpectedly. You’re definitely not alone. Telling your doctor can improve your Core Wellness. You can eliminate the extra worry weighing you down about needing to use the bathroom a little too often.

Imagine being able to be at work, hang out with friends, go on vacations, and all other things you enjoy without having the stress of shifting your entire plans around your bathroom breaks.

It’s time to tell your bladder, potty time is over. Your body has carried you through so much, and it deserves to be heard, not ignored. If you’ve been putting yourself last, make today the day you prioritize your own healing. Remember, you are fearfully and wonderfully made—even the parts we’re too embarrassed to talk about.

Break the silence now, leave a comment, or a GIF if you found this relatable. If you’re up for sharing your story, I’d love to hear how your bladder has been controlling you, and what it would feel like to regain your control over your bladder again?

01/12/2026

Do you actually know what a Core does for you? If the core of earth disappeared today, there would be a catastrophic collapse. We would turn into a cold, dry, radiation filled, lifeless desert. Luckily for us, our core keeps life on earth moving.

When we think of our body's core, most people immediately think of their abs. However, your body’s core is so much more. Your core is made up of: your diaphragm, pelvic floor, spine muscles, Abs, and Obliques. Without these, you’d lack stability, balance, and posture. It’s the foundation of your body that without, just like the earth’s core, your body function would fall apart. With poor coordination, and increased injuries, you’d essentially be unable to stand, walk, or perform daily tasks effectively.

But your body has more than just a physical core, it has a mental core as well, that core- I like to call the Wellness Core.

The wellness core can be simplified into 10 categories. Without those all working together at some level, our wellness core falls apart which can lead to irritability, stress, anxiety, depression, poor sleep quality and more.

The 10 Categories of your wellness core are:
-Physical Health
-Mental Health
- Career & Work
- Finances & Wealth
- Personal Growth & Learning
- Relationships & Family
- Social Life & Friendships
- Spirituality & Purpose
- Home & Environment
- Recreation & Leisure

Think of your Wellness Core like a balloon animal. Without the right amount of air pressure in each compartment of the balloon animal, the animal can't exist. Too much air pressure in one side, the balloon pops, too little air pressure and the balloon animal because deflated and unrecognizable. Balancing our lives’ demands is just as important to our mental integrity as equalizing the air pressure into the sections of a balloon animal.

Think of your wellness core as the foundation of a house; without it, everything collapses. Like it says in Luke “They are like a man building a house, who dug down deep and laid the foundation on rock. When a flood came, the torrent struck that house but could not shake it, because it was well built.” -Luke 6:48

Building a solid core doesn't happen overnight. It takes the intentional choice to 'dig down deep' and find your foundation on the Rock. Remember: you aren't just building a body that looks good; you’re building a life that remains unshaken when the storms hit.

That’s why I created Core Wellness. To help you learn the exercises and skills required to check in on yourself and strengthen areas that may feel a little deflated.
You are worth the effort it takes to strengthen your center. Let’s stop living on the surface and start building from the core up."

If you had to pick just one of the 10 categories to give a little extra 'air' to today, which would it be? (No pressure to be perfect—just a 1% shift!) Drop the name of that category below! 👇 And make sure to follow along as we break down how to strengthen each one of these systems, starting next week.

12/10/2025

My opinion for school this is a MUST! Just like sick days these should be built in. It’s important for kids who need help regulating emotions especially in more vulnerable years. The push for attendance in schools is taking away from children’s health both physical and mental.

As a mom of 6, I’ve never hesitated to let my kids stay home if they had something the day before that happened at school and they needed a day to process. This means truancy letters and afterschool days to make it up, but forcing my kids into an emotional elevated situation over school funding is not okay for me.

On a work level- it would depend on employer. A minimum of off days should be allowed for sickness and PTO. PTO should not have to be scheduled so that if someone needs a mental health day they can choose between sick day or PTO. But also know some companies don’t offer a lot of time off. So in that case I do think it would be beneficial to add it in.

A lot of men tend to think they’re not allowed to feel because they’ve always been told, stop crying, suck it up, you’re a man. Men don’t cry. There’s no wonder that men account for nearly 80% of suicides (according to NIMH).

As a society we need to normalize mental health. If you go to the doctor with a broken leg everyone can see the injury. But mentally not so much. And when we are told we are weak for communicating our emotions it makes it a taboo conversation.

Just as if we see something, we should say something at school or work regarding something suspicious; we should be saying something when we see someone who seems to be having a hard day— rather that be at school or work.

What’s your take? Yay or Nay? Why or why not?

12/04/2025

Hard Truth: Motivation is lie. People always say, " I need motivation to work out." No, you need discipline. Motivation is waiting and procrastinating a task til you "feel like it". Discipline is doing it anyway no matter how you "feel".

Hebrews 12:11- "No discipline is enjoyable while it is happening-- it's painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way."

12/03/2025

The one 'healthy' food I refuse to eat, no matter how good it is for me, is ________

11/23/2025

Make your health a priority!!

11/23/2025