Why Wait? Start it Now.

Tag: wellness

  • Your Before the Holidays Plan!

    1.9 minute read

    3 Empowering Exercises for Women to Start Now—Before the Holidays!

    The holidays are just around the corner, and while they’re full of joy, food, and family, they can also bring stress and a disrupted routine. But here’s the good news: you don’t have to wait until January to start feeling strong, confident, and energized. You can begin today—right where you are.  I don’t wait, I start now. 

    Movement is a celebration of what your body can do—not a punishment for what you ate. And starting now, even with a few small steps, can boost your mood, build your strength, and create a healthy momentum that carries you through the season.

    Here are 3 fun, low-impact exercises perfect for women that you can begin today—no gym membership required:

    🧘‍♀️ 1. Chair Yoga – For Flexibility & Mindfulness

    Why it’s great: Chair yoga is an excellent way to ease into movement, especially if joint pain or balance is a concern. It’s gentle, grounding, and incredibly effective at releasing tension.

    What to do:
    Start with 10–15 minutes of stretches like seated cat-cow, side bends, and neck rolls. Focus on your breath and how your body feels—not how it looks.

    Bonus: This practice can reduce holiday stress and help you stay centered when life gets chaotic.  If flexibility is your friend, you may want to bypass the chair and try some yoga moves on the floor with a yoga mat and use a foam roller for some deep tissue focus. 

    Motivation Reminder: You deserve peace in your body and mind—this is your space to reconnect.

    🚶‍♀️ 2. Walking – Your Way, Your Pace

    Why it’s great: Walking is one of the most underrated yet powerful forms of movement. It boosts your health, lifts your mood, and requires no special gear—just you and a good pair of shoes. So lace up, get comfortable, and start putting those steps behind you!

    When it comes to what to wear, here are some save vs. splurge ideas to keep you stylish and comfortable:

    What to do:
    Start with 10-minute walks around your home, neighborhood, or even at the mall (hello, window shopping!). Use music, a podcast, or an audiobook to make it fun.

    Tip: If weather or mobility is an issue, try “indoor walking” YouTube videos designed for women.

    Motivation Reminder: Every step is a step toward strength. Start where you are, not where you think you should be.

    🏋️‍♀️ 3. Bodyweight Strength – Feel Powerful in Your Body

    Why it’s great: Strength training isn’t about bulking up—it’s about building confidence and stamina. Let me emphasize, strength training is not about bulking up. Muscle helps support your joints and boosts your metabolism.

    What to do:
    Try gentle bodyweight moves like wall push-ups, seated leg lifts, or modified squats holding onto a sturdy chair for balance. Just 2–3 sets of 10 reps is a perfect start.  As in chair yoga, if you are a bit more advanced, try these great dumbbell and resistance band options.

    You can do this 2–3 times a week.

    Motivation Reminder: You are stronger than you think—and strength looks different on every body.

    🌟 Final Thoughts

    You don’t need to “fix” yourself before the holidays. You’re not behind, you’re not late, and your journey is yours alone. Starting now doesn’t mean doing it perfectly—it means choosing to honor your body with love and intention.

    Small steps lead to big changes, and showing up for yourself is the most powerful move you can make.

    So, let’s move to grow stronger, feel better, and walk into the holidays with confidence, energy, and joy.

    Scream it from the rooftops, “I don’t wait, I start now!”

    You’ve got this. 💪✨

    Friendly Reminder:
    This blog post is here to inspire and encourage you to get moving and feel great, but it’s not medical advice. Everyone’s body is different, so it’s always a good idea to check in with your doctor or a healthcare professional before starting any new workout routine—especially if you have any health conditions or concerns. Listen to your body, take it at your own pace, and do what feels right for you. Stay safe and have fun!

  • Strong, Beautiful, and Just Getting Started

    A Journey to Wellness for Every Body

    There’s something powerful about starting.

    Whether it’s lacing up your sneakers for a short walk, trying your first yoga class, or simply choosing to drink more water—these small acts are not just healthy habits. They’re declarations. They say, “I’m showing up for myself.”

    If you’re a woman just beginning your fitness journey, know this: you are not behind, you are not broken, and you are not alone. You’re stepping into a journey that’s about so much more than weight—it’s about strength, confidence, joy, and honoring your body in every stage and shape.

    Your Body Is Worthy—Right Now

    Let’s get one thing straight: you don’t have to “earn” the right to feel good, to move your body, or to show up in wellness spaces.

    Fitness is not a punishment. It’s not reserved for only some people. It’s not about shrinking who you are.
    It’s about celebrating your body. About discovering how strong, capable, and resilient you already are. About making space for your own health and happiness—without shame or apology.

    Take a little time for celebrating yourself.  A hydrating body lotion that smells amazing and is calming is such a treat. You could also try a refreshing scent for your shower as a great place to start. 

    You are not a “before” photo. You are a whole, incredible woman today, just as you are.

    Focus on How You Feel

    What really matters is how you feel inside your body.

    • Do you have more energy?
    • Are you sleeping better?
    • Are you standing a little taller, walking a little longer, or breathing a little deeper?
    • Are you proud of yourself for showing up, even when it’s hard?

    These are victories worth celebrating. All victories are progress.  Progress is measured in stamina and in self-love.

    You Belong in Every Space

    Walking into a gym or fitness class for the first time can be intimidating, especially in a world that often sends the message that only certain people belong in those spaces.

    But here’s the truth: you belong there. In every gym. On every hiking trail. In every yoga studio.

    If anyone makes you feel otherwise, that’s a reflection of their mindset—not your worth.

    Seek out spaces and communities that uplift you. Whether it’s online fitness groups, body-positive trainers, or just a friend who’s on a similar journey, surround yourself with people who cheer for your growth. 

    Start Small, Show Up Often

    You don’t have to overhaul your entire life overnight.

    Start with what feels manageable—and enjoyable. A 10-minute walk. A dance session in your living room. Stretching before bed. A gentle swim. Extra vegetables on your plate.

    You don’t have to do everything. You just have to do something.

    Consistency, not perfection, is what brings results—mental, emotional, and physical.  Take a moment and reflect on three things you are grateful for and one goal for the day.  Write them down in this journal. 

    Celebrate Every Victory

    Every step you take matters. Every choice counts.

    • You finished your first workout? That’s a win.
    • You chose movement over self-criticism? That’s strength.
    • You said something kind to yourself in the mirror today? That’s growth.

    Make room for celebration—not just when you hit big goals, but every time you show up for yourself.

    You are building more than a healthier body. You are building a healthier relationship with yourself.

    You’re Not Alone—And You’re Just Getting Started

    This journey isn’t about becoming someone else. It’s about becoming more of you—more confident, more energized, more empowered.

    There will be days when it feels hard. Days when doubt creeps in. That’s normal. That’s human.  Starting each day with a positive message helps.  This book gives women inspiration a positive daily nudge. 

    But in those moments, remember why you started.

    You are doing this because you have gratitude for your body.
    You are choosing health, joy, and movement because you deserve to feel good in your skin.

    This is your journey. And it’s only just beginning.

    So, keep going. One breath, one step, one choice at a time.

    You are strong.
    You are beautiful.
    And you are just getting started.

    Scream it from the rooftops, “I don’t wait, I start now!”

    Friendly Reminder:
    This blog post is here to inspire and encourage you to get moving and feel great, but it’s not medical advice. Everyone’s body is different, so it’s always a good idea to check in with your doctor or a healthcare professional before starting any new workout routine—especially if you have any health conditions or concerns. Listen to your body, take it at your own pace, and do what feels right for you. Stay safe and have fun!

  • Don’t Wait for a New Year’s Resolution

    5 Reasons to Start Exercising Before the Holidays

    1. Boost Your Energy and Mood Before Holiday Stress Hits

    Let’s be honest, while the holidays can be joyful, they can also be a lot. Planning, shopping, hosting, traveling all adds up. Regular exercise is one of the best natural stress relievers. It increases your endorphins (your brain’s feel-good chemicals) and helps reduce anxiety and depression.  Walking pads are easy to tuck away and you can walk while you work, watch a movie, or chat with family.  They are a great tool to get started.

    Start now, and you’ll be going into the holiday season with more energy, better sleep, and a calmer mind. Think to yourself; “I don’t wait, I start now”.

    2. Enjoy Holiday Treats Guilt-Free

    Whether it’s your grandma’s cookies or that extra glass of wine at the office party, food is a big part of holiday celebrations. Starting an exercise routine now means your body is already working more efficiently burning calories, building muscle, and improving metabolism.

    You’ll be able to enjoy your favorite foods without guilt or the “I’ll fix it in January” mindset. Spoiler: January-you will thank you. Whisper to yourself; “I don’t wait, I start now”.

    3. Build a Strong Foundation Before the January Rush

    Let’s be real, gyms are packed in January. But if you begin exercising now, you’ll have a head start. Pack a bag with all the necessities and keep it by your door, ready to go. You can ease into a routine at your own pace, learn what works for your body, and develop the habits that will help you stay consistent long after the New Year hype fades.

    By the time January rolls around, you won’t be starting from scratch, you’ll be building on momentum. Say out loud; “I don’t wait, I start now”. 

    4. Improve Immune Health and Stay Ahead of Seasonal Illness

    Exercise helps strengthen your immune system, which is especially important as cold and flu season kicks in. Moderate, regular movement can help your body fight off illnesses more effectively, meaning fewer sick days during the holidays and more quality time with the people you love.

    5. Reconnect with Yourself Before Reconnecting with Everyone Else

    The holidays are often focused on giving—time, gifts, energy—but starting an exercise routine now gives you a chance to prioritize yourself. It’s time to set aside just for you, to reconnect with your body and mind. Pull out your yoga mat and take time to stretch and care for your body.

    That self-care mindset can help you be more present and engaged when you’re with family and friends. You’re not just showing up, you’re showing up as your best self.

    Start Small, Start Today

    Start with 15–20 minutes a day—go for a walk using a weighted vest (start lighter), do some bodyweight exercises at home, or try an online workout video. The key is consistency, not perfection.

    In Summary: Don’t Wait—Feel Great

    Starting your fitness journey now means:

    • Feeling more energized and less stressed
    • Enjoying holiday meals and traditions guilt-free
    • Avoiding the January burnout
    • Staying healthier through the season
    • Showing up for the holidays as the best version of yourself

    So, forget the New Year resolution. The best time to start moving your body is today. Give yourself the gift of health now, and you’ll have more to celebrate when the holidays roll around.

    Your future self will be glad you didn’t wait.

    Scream it from the rooftops; “I don’t wait, I start now!”

    Friendly Reminder:
    This blog post is here to inspire and encourage you to get moving and feel great, but it’s not medical advice. Everyone’s body is different, so it’s always a good idea to check in with your doctor or a healthcare professional before starting any new workout routine—especially if you have any health conditions or concerns. Listen to your body, take it at your own pace, and do what feels right for you. Stay safe and have fun!

  • Stop Waiting, Conquer Exercise Procrastination and Start Moving Today!

    2.9 minute read

    A Friendly Guide to Overcoming Barriers and Building a Lasting Fitness Routine

    Why Do We Wait to Start Exercising?

    Let’s be honest—most of us have promised ourselves that we’ll start working out “tomorrow,” only to watch that day come and go. If you’ve ever found yourself stuck in this cycle, you’re not alone. The truth is, taking the first step toward exercise is often the hardest part. But what causes us to delay? Let’s explore the common obstacles that keep us from making fitness a priority and discover simple ways to break through.

    Common Roadblocks: Mental and Physical Barriers

    • Fear of Not Knowing Where to Start: Many feel overwhelmed by all the fitness options available. Should you do yoga, lift weights, or go for a run? The choices can be paralyzing.
    • Lack of Time: Busy schedules make it easy to push exercise down the priority list.
    • Perfectionism: Waiting for the “perfect” time, gym, or gear often leads to endless delays.
    • Low Motivation: It’s tough to feel excited about something that feels like hard work, especially when the results aren’t immediate.
    • Physical Discomfort: Concerns about soreness, fatigue, or even injury can make starting out seem intimidating.

    These barriers are real, but they’re not impossible to overcome. Understanding them is the first step toward breaking free.

    Call to Action

    • Repeat this statement out loud 3 times – “I don’t wait, I start now”. 
    • Find a mirror, look yourself in the eye, and say it with attitude and conviction.  Verbal affirmations are powerful and used by world class athletes.  

    Overcoming Barriers: Practical Strategies and Mindset Shifts

    • Start Small: Don’t aim for marathon training on day one. Begin with a 10-minute walk or simple stretches. The goal is progress, not perfection.
    • Set Realistic Goals: Instead of vague promises, commit to specific, achievable actions like “I’ll move with purpose for 15 minutes this week 4 times.”
    • Shift Your Mindset: Think of exercise as self-care, not punishment. Focus on how moving makes you feel rather than how you look.
    • Remove Obstacles: Lay out workout clothes the night before, or keep your exercise gear visible. Make it as easy as possible to get started.
    • Find Your Why: Whether it’s wanting more energy, better sleep, or a mood boost, connect with the deeper reasons you want to move.

    Call to Action

    • Start with just one – one body weight squat, one leg rear lunge, one pushup (assisted, if necessary), one crunch, etc.  You get the picture.  Look at it this way, one is 100% better than zero.
    • Try this light weight and comfortable dumbbell set.  These are great for toning arms, shoulders, and more.  They are universal!  If you already have some dumbbells, try these resistance bands.  They provide a great alternative for your muscles and joints.     

    Motivation Tips: How to Get Started and Stay Inspired

    • Buddy Up: Exercising with a friend makes it more fun and keeps you accountable.
    • Track Progress: Celebrate small wins—every extra step, push-up, or stretch counts!
    • Mix It Up: Try different activities to keep things interesting. Dance, hike, swim, or simply play outside.
    • Reward Yourself: Treat yourself after workouts—a smoothie, a relaxing bath, or your favorite movie.
    • Be Kind to Yourself: Missed a day? That’s okay. What matters is getting back up and moving again.

    Call to Action

    • Tell someone what you just accomplished.  No need to lay out the detail of your workout.  Just letting someone know that you just finished a workout is extremely gratifying.
    • After your workout, try my all-time favorite yoga pose – Savasana (this is where you just lay still on your back, lol.  This is most comfortable while using a yoga mat.  Another great and beneficial idea is to utilize a foam roller to hit those feel good, deep tissue areas.

    Building a Sustainable Routine: Steps for Long-Term Success

    1. Schedule Your Workouts: Add exercise to your daily calendar like any important appointment.
    2. Set Reminders: Use phone alerts or sticky notes to prompt yourself to move.
    3. Listen to Your Body: Adjust intensity and rest as needed; consistency matters more than going all out.
    4. Celebrate Milestones: Recognize when you’ve formed a habit, hit a goal, or simply showed up.
    5. Keep Learning: As your confidence grows, explore new workouts and keep challenging yourself.
    6. Last, but definitely not least, stay hydrated throughout the day, every day, with an Owala Freesip Sway cup.

    Building a routine is about creating habits that fit your lifestyle, not forcing yourself into someone else’s schedule.

    Final Encouragement: Take That First Step!

    Remember, the hardest part of starting an exercise journey is just that—starting. You don’t need fancy gear, a gym membership, or a perfect plan. All you need is the decision to move, no matter how small the step. Every bit of effort adds up, and you’re capable of more than you think.

    So stop waiting for the “right time.” Your health and happiness deserve your attention today! Let’s lace up those sneakers, stretch out, and make movement a joyful part of everyday life. You’ve got this!

    Scream it from the rooftops; “I don’t wait, I start now!”

    Friendly Reminder:
    This blog post is here to inspire and encourage you to get moving and feel great, but it’s not medical advice. Everyone’s body is different, so it’s always a good idea to check in with your doctor or a healthcare professional before starting any new workout routine—especially if you have any health conditions or concerns. Listen to your body, take it at your own pace, and do what feels right for you. Stay safe and have fun!