https://www.livewellbynatalie.com/

Natalie Weis Wellness, LLC, 1 King Street Suite 109, Saint Augustine, FL (2026)

05/13/2021

Movement for mental health 🏃🏽‍♀️

For as long as I can remember, movement was something that came natural to me. I was always playing outside, trying every sport/activity that was available to me, and a lot of family memories were active ones.

It wasn’t until I started to doubt myself and look to others to tell me how to move my body that my relationship with it started to become toxic. It was reduced to numbers, mindless hours on cardio equipment with no connection to anyone around me, calories in, calories out, a form of procrastination.

In recent years, I removed trackers from my life & now I move to well... MOVE.

My favorite ways to move are definitely group settings where I feel connected to the energy in the room, the energy of everyone working to create something positive for themselves that day. I love anything that gets me outside and away from stats or time or numbers like hiking, walking & swimming in the ocean (which if I lived near it I would be there daily). 🌊

Intense exercise was always a way for me to zone out and almost numb myself to what I was going through. I tried that technique a week after my dad passed, and within minutes was breathless, dizzy and full of tears because I “didn’t know how else to destress.” I immediately booked two weeks at hot yoga & realized that sometimes we have to see movement as a practice. It’s not something that has to be the same. Different ways of movement allow us to explore different parts of ourselves. In those two weeks at yoga, I not only repaired some of the stress to my body, but would have an emotional release the whole ride home that I didn’t know I needed.

My point is, movement can look like many different things & is a TOOL. A tool that doesn’t always have to look the same. Whether it’s dropping elbows in a cycle class, dancing with friends on the weekend or a walk to wind down the day with someone you care about, all of it counts towards your practice.

Get curious about your body and what it likes. This will translate to how your mind feels and in the end, hopefully be a source of peace, instead of anxiety. 💜

What forms of movement have you been exploring lately?! 👇🏽

05/10/2021

Thanks for walking with me through this crazy life - holding me when it’s hard - laughing with me when it’s good - believing in me when I doubt myself 💚 Couldn’t ask for anything more 🙏🏽

11 years together 💕
2 years married 💕

This is still my favorite day ☀️

📸: @ The White Room

05/06/2021

🍌 SAVE & SHARE 🍌 BLENDER BANANA BREAD // GF&DF

My GO-TO recipe. I’ve tried so many banana bread recipes (I’m sure you have too #2020 wink), but this is one I’ve tweaked based on ingredients I like, texture and overall satiety. This loaf is balanced in itself with healthy fats, protein and some vitamin-rich carbs from the 🍌 And it’s great for my GF peeps!

It’s a WIN-WIN 🙌🏽

Bonus: it takes 2 pieces for baking equipment for less mess so you get to bread faster 😉

BLENDER BANANA BREAD
Preheat oven to 350.
Into the blender:
• 1.5 c GF rolled oats
• 1 c nut butter (I prefer peanut butter)
• 2 medium spotty bananas
• 2 eggs
• 1/4-1/2c maple syrup depending on desired sweetness
• 1 tsp vanilla extract
• 3/4 tsp baking soda
• cinnamon (more tha better IMO!)
• pinch sea salt (more if nut butter is unsalted)
• opt for extra protein: 2 scoops collagen

Blend all until smooth & creamy.
Mix in chocolate chips. I used unsweetened cacao chips from which was a nice balance to the sweetness and added antioxidants 👍🏽

Pour into a oil-prepped loaf pan. Bake 30-35 minutes or until edges are browned and center is firm!

So how do we feel about banana bread at this point? Hopefully you’ve given it a break since this time last year 😉 PS made this loaf yesterday and about 1/3 is left 😁

05/05/2021

How are you doin?

No really. HOW are you?

It’s and after this last year, it’s more important than ever to check-in with not just others but ourselves.

We’ve all experienced trauma, loss, loneliness, anxiety in some capacity this past year, so let’s take a second to acknowledge that and to also accept there is some healing we might have to do.

Starting Monday May 10, I’ll be hosting a 7 day mental health challenge. All you need to do is DM me your email and I’ll be sending you a daily mental health check-in to support you wherever you are at in your process 💚

Mental health is a HUGE component of our health - I would argue it trumps physical health, fitness, nutrition. If mentally we are struggling, it’s going to make all the other things a challenge. It’s an art to find the balance of which actually comes first, because we all know how moving & nourishing your body regularly, can radically change the chemistry of our brains. But coming from a place of awareness when it comes to the status of our mental health can really guide our intentions and the daily habits we engage in.

And remember it’s A-OK to ask for help, to ask for support. I’ve learned this past month that sometimes our ego stops us from receiving what we need. You are not broken. Just human. 💜🙏🏽

I’m excited for this 7 day journey with y’all! Let’s support each other and finally get over the peak of this MOUNTAIN called 2020 😁

You in?! 👇🏽👇🏽👇🏽

04/30/2021

Ever feel like your period is out to get you? It will stop at nothing to make you miserable for at least a few days?🩸

I’ve been there & thought this was always the norm. However, for the majority of my adult life, I actually had amenorrhea, overexercised, ate a low-fat, vegetarian diet & had tons of anxiety (aka chronic stress). Once I gained a little weight, my cycle came back, but I dreaded it every month because of breakouts, sugar cravings, & how intense the mood swings, fatigue & pain were. So bad i would have to “fake it” while teaching spin (while feeling like I was going to puke) or couldn’t get out of bed to go to my 9-5.

I couldn’t believe that this was “normal.” I worked so hard to have a cycle that was regular, but every month felt physically & mentally WORSE than before.

Here’s the thing: all of this ISN’T normal, & they’re MAJOR signs of hormonal imbalance & stress in the body. You see, cortisol production is prioritized over progesterone production during times of stress. Our lovely adrenals have to pick up the slack to help with the demands of stress & the need for more energy. If over time the demand is too high, they get wiped out (hello feelings of BURNOUT). This leads to all sorts of issues like low energy, excess belly fat, breakouts, low s*x drive & heightened anxiety/ depression.

I know this now, bc after becoming an NTP & practicing what I preach when it comes to blood sugar regulation, stress management & balanced strength training, I no longer am wiped out by my period. 💪🏽 IN FACT I feel empowered when it comes to my health & how I feel in my body. I have unlocked an energy source & a schedule around my period that maximizes my energy, creativity & productivity.

And I’m so excited to help you do the same.

I’ll be sharing more & tips, & am taking 1:1 clients struggling with these.

Stress management (a form of this is NOT overexercising) & proper nutrition are KEY 🔑 when it comes to balancing hormones, taking back control over your health & feeling good in your bod.

If you want to learn more, DM me HORMONES & let’s chat ❤️

04/28/2021

How to nourish your body during times of stress 🥵

We all encounter stress. Stress is any time you encounter emotional strain and feel unable to cope with everyday life like getting out of bed, taking care of others, going to work. It can be momentarily during your day, or it can be a season of stress that doesn’t lift simply by getting through that present moment.

When encountering stress, our central nervous system and adrenals send signals not the body to prepare for stress. This can be things like releasing hormones like:

ADRENALINE // which increases your heart rate, elevates your blood pressure and surges energy supplies (notice how out of breath and physically exhausted you are after a good cry?)

NOREPINEPHRINE // to increase alertness and blood flow to muscles, and...

CORTISOL // which increases blood sugar levels to say the least - which chronically can lead to decreased immunity, digestion, acne and high blood pressure.

As well as shift your system to be more sympathetic dominant which turns off rest and repair mechanisms as well as digestion.

To do all of this our bodies use up 3 key nutrients like VITAMIN C, B VITAMINS and MAGNESIUM. During times of stress it’s super important to get lots of whole foods containing these vitamins and minerals so they can be ready to replenish the body and help you better deal with stress. 💪🏽

This is my favorite bowl from spring menu, salmon sushi bowl, which has the perfect combo of stress combatting nutrients from salmon (B vitamins), mango, snap peas (vitamin C), and brown rice (magnesium). Another way this bowls helps reduce stress is that I don’t have to shop or make it myself ;) Something that is hard to prioritize, but necessary when you are stressed. Pick one up if you’re in the STL area!

This past month I felt stress manifest in my body in way I’ve never felt. 😔Lots of nourishing foods, slow gentle, yet strong movement and lots of rest has been key to keeping me moving forward. 🙌🏽🥗🥑

Hope this was helpful! Share below how stress manifests in your body and any ways you combat it 👇🏽

04/22/2021

Defining 💫SUCCESS💫

I used to define success as:
- Validation from others
- A “secure” job
- living up to others’ standards
- proving my worthiness
- Working out the hardest, the most
- Looking a certain way, maintaining a certain size
- Complete restriction when it came to food
- a dollar amount in a bank account

None of these things brought me any joy. None of these things were ever even ABOUT me. I think that’s why for so long I lacked so much confidence. I was never being successful in a way that served myself.

My definition of success looks different these days & I’m proud of the awareness I’ve built with help from & my PL fam.

Success looks like:
- Constantly becoming aware of the stories I have created over the years and dismissing the ones that aren’t serving me.
- being present for myself before others. When I work on me I show up as my best self for others
- giving myself and body grace each day. Remembering that the amount or the intensity I workout, or how I look does not determine my overall worth or capabilities.
- not feeling like I have to put a face on just to make others feel
comfortable.
- loving myself so much I am willing to invest in my potential

Finally, continuing to choose joy, growth & live out my purpose to make THIS GUY proud, as well as myself. 💜

How you define your version of success? It goes so much deeper than you think 💜

04/18/2021

I’ve become more comfortable with sharing the real hard stuff in my life here, and worked to open up space for those tough convos for others. Despite how much I want to shut off right now, I know this is now part of my story, so I’m going to talk about it.

TBH I’m feeling sad.

A sadness that isn’t one that will go away tomorrow. It storms its way in and overtakes me when I think I’m okay again. It’s unexpected. It happens when I see people at the ball game with people they love. It happens when I eat something my dad used to eat. It happens when I’m by myself and just want to call or text him.

No one realizes how this process works until they have to go through it. They don’t realize what flowers or texts or check-ins or funny memes or hugs or snacks mean. But also, the world doesn’t stop.

For a brief moment it might, but you’re expected to have some “time” and just pick right back up where you left off. The flowers die, and you’re left alone to process, while also expected to continue on like nothing has changed.

It’s hard to put in words the space I’m in - I feel like I can go on with the everyday, and then random moments remind me that I have no more visits, no more baseball games, no more asking for help with projects around the house, no more calls after my long tuesdays.

I know it sounds scarce, but this is the step in the process I’m in. It’s sad. It’s lonely. And I’m finding comfort in talking about that part of it. 🙏🏽

If I can offer anything - here are some books (and beautiful flowers) that have been gifted to me by myself and others, and have helped me in this process.
1. After the Rain
2. It’s okay to not be okay
3. Healing After Loss - Martha Hickman

@ St. Louis, Missouri

Natalie Weis Wellness, LLC

05/13/2021

05/10/2021

05/06/2021

05/05/2021

04/30/2021

04/28/2021

04/22/2021

04/18/2021

Address

Website

Alerts

Shortcuts

Featured

Share

Category

Listing takedown request