First Small Change

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Online Fitness & Nutrition Coach
✨faith, wellness, real life
DM “energy” to chat! Certified Personal Trainer & Nutrition Coach

26/10/2026

But seriously, though.

Tell me, if you could change ONE thing about how you feel right now, what would it be?

22/10/2026

It's and these guys deserve to be showcased today.

10 years ago (around this time actually), I was a tired, often-sick Special Ed teacher who really just needed some more energy to stay awake past 8pm.

Little did I know that my gut issues were also not normal....Nor my cycle issues...Nor my super high stress.

These guys (and now Vivx+ added to the mix) have kept me going strong through all of life's curveballs.

-It's what I recommend to my fitness and nutrition clients to fill in the gaps.
-It's the first thing that gets packed when we go on a trip.
-It's the first place I go to when I feel a little wonky.
-It's the only product I trust that has been around 70 years and has all the studies and science to prove its effectiveness and safety.

Health is an investment. Health takes time.

But if you don't focus on it NOW, you're certainly paying for it later.

And who knows - that thing you've got going on that the doc said is "normal for your age"...probably not. I can help 🙃

21/10/2026

𝟱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀, 𝟯𝘅 𝘁𝗵𝗿𝗼𝘂𝗴𝗵: 40 seconds of work with a 20 second rest 🙃
*No weights needed if you don't have any!
(𝘐𝘧 𝘺𝘰𝘶 𝘥𝘰 and 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘧𝘺, 𝘨𝘰 𝘧𝘰𝘳 𝘪𝘵...)

-scissors
-reverse crunches
-boat pose heel taps
-alternating V-ups
-mountain climbers

That's it. Carry on. Check it off as a win for yourself today ❤️

20/10/2026

Posted this last year. I still stand by it.

19/10/2026

You don't have to tell me everything you've been through.
You don't have to explain why you're tired.
You don't have to justify why taking care of yourself feels hard right now.

You can simply decide:
𝘐 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘣𝘦𝘵𝘵𝘦𝘳.

Stronger.
More energized.
More confident.
More connected to myself.
..And we can start there.
One small change at a time.

If this sounds like the season you're in, my DMs are open. ❤️

14/10/2026

Fitness does NOT have to be:
- punishment
- all-or-nothing
- hours and hours everyday at the gym
- shrinking your body

It CAN (*should*) be about:
- strength
- energy
- confidence
- mobility
- feeling capable
- caring for yourself

This is the kind of wellness I want to help women create.
Because I get it. I've been there. I've done both. I know what works.

AND, I'm still working through what we need in the different phases of life.

Don't you want to do what's best for your mind and body right now?

09/10/2026

Last night, I got dressed up and went to a social/networking event.

I made it an hour. Honestly, that was more than enough right now.

I'm learning that showing up doesn't always mean having all the energy, staying the whole time, or being the version of myself I might have been in another season.

Sometimes, it's simply taking the step and giving myself grace for what I have to give that day.

One verse we've been holding onto through this season is 2 Corinthians 12:9:

“My grace is sufficient for you, for my power is made perfect in weakness.”

What a reminder that we don't have to be at our strongest for God to work in and through us.

We don't have to have it all together. We don't have to do it all.

Sometimes we just show up, lean on His strength, and trust that it's enough for today.

Maybe you need that reminder today, too. ❤️

05/10/2026

Saw this on a t-shirt at the running store and LOVED it! (for the message AND the turtle 😉🐢)

I think we put so much pressure on ourselves to “get back on track”..

Back to the workouts.
Back to a faster pace.
Back to eating better.
Back to our old routines.
Back to the person we were before life got complicated.

But what if you don't need to go back?

What if you simply need to ask:
What would help me feel a little better today?

Maybe it's a workout.
Maybe it's a walk.
Maybe it's eating an actual breakfast.
Maybe it's getting to bed earlier.

It doesn't have to be dramatic to matter.
Start where you are. Take one small step.
That's where change begins. ❤️

𝗪𝗵𝗮𝘁'𝘀 𝗼𝗻𝗲 𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘄𝗼𝘂𝗹𝗱 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗮 𝗹𝗶𝘁𝘁𝗹𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄?
𝘋𝘳𝘰𝘱 𝘪𝘵 𝘣𝘦𝘭𝘰𝘸 𝘴𝘰 𝘐 𝘤𝘢𝘯 𝘤𝘩𝘦𝘦𝘳 𝘺𝘰𝘶 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬!

30/09/2026

I've spent a lot of time this year learning that feeling better doesn't necessarily mean going back to who I was before life got hard.

For a while, I think I thought getting “back to myself” meant getting my old energy back, feeling stronger again, getting back into my routines, or simply feeling more like the person I remember being.

But I'm realizing it's a little different than that.

I'm learning what my body needs now.

I'm learning what gives me energy now.

I'm learning to move because I want to feel strong—not because I need to punish myself.

I'm learning to give myself some grace when things feel different.

And I'm slowly finding my groove again.

I don't have all of it figured out. And I'm not sure I need to.

Maybe feeling better isn't about becoming who we were before.

Maybe it's about learning how to care for who we are right now.

That's something I'm learning for myself—and something I want to help other women learn, too.

𝘠𝘰𝘶 𝘥𝘰𝘯'𝘵 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘺𝘰𝘶𝘳 𝘸𝘩𝘰𝘭𝘦 𝘴𝘵𝘰𝘳𝘺 𝘧𝘪𝘨𝘶𝘳𝘦𝘥 𝘰𝘶𝘵 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝘴𝘮𝘢𝘭𝘭 𝘴𝘵𝘦𝘱. 🤍

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Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

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http://www.firstsmallchange.com/, https://go.firstsmallchange.com/first-small-change-welcome-572722

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