http://journeyvirtualfitness.com/

Journey Virtual Fitness, 17985 Armada Center Rd, Armada, MI (2026)

06/01/2026

From a coach who has lost nearly 100 pounds in her 40s… not every day is going to be your best day.

Last night I was wide awake from 2–4 a.m. and still had to get up at 6. I definitely wasn’t feeling my scheduled run today.

Instead of skipping it altogether, I adjusted. I swapped today’s workout for a shorter run I had planned later in the week and got it done as soon in the day as I could.

Was it my fastest run? Nope.
Did I feel amazing? Also nope.
But I showed up anyway.

That’s the lesson: consistency isn’t about crushing it every day. It’s about doing what you can with the energy, time, and circumstances you have.

Something is always better than nothing.

A shorter workout. A slower pace. A walk instead of a run. It all counts.

Keep showing up. The results come from what you do consistently, not what you do perfectly. 💪

06/01/2026

Read that again!

So many people spend years waiting for the perfect time.

When work slows down.
When the kids are older.
When life gets less stressful (as if that's a thing).
When motivation shows up.

But life doesn't usually get less busy. In fact, for many of us in midlife, the demands just keep coming.

The people who succeed aren't the ones with the most free time. They're the ones who learn how to take care of themselves in the midst of real life.

We know because we've done it. We have lost a combined 180 pounds and maintained it while raising three kids, working full-time, running a business, training for races and navigating all the chaos that comes with adulthood.

Change isn't easy. But neither is feeling frustrated, uncomfortable in your own skin, or watching another year go by without taking action.

If you're waiting for the perfect time, consider this your reminder: it probably isn't coming.

Start where you are. Use what you have. Take the next step.

And if you're tired of trying to figure it all out on your own, coaching can help make the path a lot clearer. Message us to see if online health and fitness coaching is right for you! Never any pressure.

05/31/2026

The most underrated fat loss tool?
SLOWING DOWN while you eat.

This simple habit helped me lose nearly 100 pounds in my 40s, and it costs absolutely nothing.

No special foods.
No supplements.
No complicated plan.

Just giving your body enough time to recognize fullness cues before you accidentally eat past them.

If you constantly feel like you “have no control” around food, try this:
✔️ Put your fork down between bites
✔️ Sip water throughout your meal
✔️ Pause halfway through and assess your hunger
✔️ Actually taste your food instead of rushing through it

Most of us have spent years eating distracted, rushed, or on autopilot. Slowing down can genuinely change the game on a fat loss journey because it helps you feel more satisfied with less.

And the best part?
You can start doing it today. Anywhere. Any meal. For free.

05/30/2026

My 85 lb weight loss journey taught me just how much the food we put in our body can have trickle down affect on the rest of daily living.

Yesterday our oldest and I spent the day downtown watching one of the practice rounds of the Detroit Grand Prix. This is something we've done a couple times, and it is easily one of my favorite days of the year. I know it's an all day type of thing, and one where I just want to enjoy the city while watching cars fly by me at speeds that are absolutely ridiculous!

The busyness of the day meant that I ate all three of my main meals out, and that is not something I normally do. I was able to make decent choices and managed to get 17,000 steps in, but I knew it might be a rough nights sleep.

I wasn't wrong! I never felt fully asleep, I woke up tired, and apparently I was snoring and kept Coach Mo up a bit too. Eating like crap feels like a night of drinking as I get older!

Now, old me would have said well there goes the weekend. I might as well "get it all in", and I would be going to town at every meal. Knowing what I know now though, and enjoying a good night's sleep, I decided to start my day off in a way that will set me up for a good rest of the weekend.

I made sure I had a ton of protein with breakfast this morning to keep me from snacking throughout the day. My cottage cheese, spinach, and pepper omelette quickly turned into scrambled eggs with the added cottage cheese, but it was still delicious.

The 47g of protein for breakfast has kept me full for almost 4 hrs now, and I'm ready for a nice chicken filled salad for lunch to add some fiber to my day.

Food literally is our fuel, and when we make solid choices it makes our body perform at a higher level, but if we have a day where we maybe put a little trash in the system the key is to break the cycle and get back to what we know is best for ourselves.

05/29/2026

If you’re on a fat loss journey and struggling to lose weight even though you “eat clean”… this is probably why:

You’re not in a calorie deficit.

At the end of the day, your body loses fat when it’s consistently taking in less energy than it needs. That’s it.

Now before people lose their minds - YES, what you eat absolutely matters for your health, energy, hunger levels, muscle retention, digestion, hormones, and how you FEEL.

A diet built around lean protein, fruits, veggies, whole grains, healthy fats, and mostly minimally processed foods is going to support your body and make fat loss much easier to sustain.

But you can still overeat healthy food.

Peanut butter.
Avocados.
Trail mix.
Olive oil.
Smoothies.
“Healthy” snacks.

Healthy foods still contain calories.

Technically, someone could lose weight eating Twinkies if they were in a calorie deficit… but they’d probably feel like absolute garbage doing it.

If your goal is fat loss, stop relying on “I eat healthy” as the only metric.

Start paying attention to:
- portions
- snacking/grazing
- liquid calories
- weekends
- consistency

And honestly? Weighing your food for a short period of time can be incredibly eye-opening.

If you’re maintaining your weight easily and feeling great, keep doing your thing.

But if your goal is FAT LOSS, then yes, what you eat matters… but how much you eat matters too.

05/28/2026

If you want strong legs, lifted glutes, a resilient core, and better posture in midlife… stop skipping your strength training.

This is a kettlebell sumo RDL (Romanian deadlift) and it’s one of my favorite lower body moves for building strength without needing anything fancy.

Muscles worked:
-Glutes
-Hamstrings
-Inner thighs
-Core + lower back stabilizers

Quick hip hinge cue:
Think “push your hips BACK” instead of squatting down. Keep a soft bend in the knees, chest proud, core tight, and let the kettlebells stay close to your body. You should feel a big stretch in the backs of your legs.

And yes… this matters BIG TIME for:
✔️ Midlife women
✔️ Women on GLP-1 medications
✔️ Runners who think cardio is enough 😉

As we age, and especially during fat loss, we want to PROTECT muscle, bone density, metabolism, balance, and functional strength. Strength training helps you keep the muscle you’re working so hard to lose fat around.

And runners: strong glutes and hamstrings = better power, better stability, and fewer injuries. Your legs still need resistance training.

You don’t need to train harder. You need to train smarter.

05/27/2026

During our combined nearly 200 lbs weight loss journey, we quickly learned that our choices were both the cause of where we were physically, and the solution to reaching our goals.

The choices we make shine a light on what we actually prioritize. Yes, family, work, and friendships keep us busy. But we all have pockets of time where we choose—sometimes subconsciously—how we spend it.

If we tracked our phone scrolling time, the results would shock most of us! That’s time chosen for an app instead of a walk. And to be clear, that is perfectly fine if it’s what you want or need to unwind. But recognize it and make it a conscious, intentional decision.

I’ll never forget a conversation with a friend a few years after I started working out regularly. They kept saying they were way too busy and "didn’t have time" to exercise. Yet, throughout the evening, they recommended 5 TV shows they had recently binged and mentioned playing a video game for 400+ hours the previous year.

Again, perfectly acceptable hobbies! But the "I don't have time" excuse loses its weight in that light. Time is precious. Decide what is most important to you and set time aside for it intentionally—whether that's zoning out with a video game or going for an after-dinner walk.

Want to start making more intentional time for your health? Try these 4 steps:

- Audit your time: Check your phone's screen time report. Take a week to note where your hours actually go.

- Start small: Choose one small goal this week and schedule it. Maybe it’s a 15-minute walk after lunch or two quick strength sessions.

- Schedule it: Treat it like an appointment you can't cancel. You wouldn't bail on your best friend, so don't bail on yourself.

- Get creative: Waiting 20 minutes in the parking lot during your kid's practice? Go for a walk. These "exercise snacks" add up fast (just like regular snacks)!

It can seem like a lot at first, but over time, it just becomes part of who you are.

What are some of your favorite ways to make time for daily movement?

05/26/2026

I thought if I worked REALLY hard, maybe I could get under 200 pounds and live there someday.

That was the dream.

And maybe wear a size 12-14 instead of shopping in the plus size department.

But something unexpected happened during my 100-pound weight loss journey…

For YEARS, I would lose and regain the same 20 pounds over and over again. It felt like no matter what I did, I always ended up back in the same place.

I couldn’t seem to get over the hump.

Then eventually… something clicked.

The habits got easier.
The consistency became more automatic.
And little by little, my identity started changing too.

Instead of constantly “starting over,” I was finally building a lifestyle I could actually stick to.

One day I walked into a store wearing a size 18 and grabbed size 16 shorts.

They were huge.

Then the 14s were huge.
Then the 12s.
Then suddenly I was standing there in a size 10 absolutely shocked.

I truly could not believe it.

I think part of this is what people call the “paper towel effect.”

When you first start losing weight, especially with a lot to lose, it can feel like NOTHING is changing. Like taking one sheet off a brand new roll of paper towels - you barely notice a difference.

But as the roll gets smaller, every sheet makes a much bigger impact.

That’s why sometimes the changes seem to happen “all of a sudden” later in a weight loss journey, even when the rate of loss is actually similar.

The biggest lesson?

Don’t quit during the phase where it feels like your hard work isn’t showing yet.

Sometimes getting over the hump isn’t about finding the “perfect” diet. It’s about staying consistent long enough for the small changes to compound.

And sometimes the life you can’t even imagine yet is waiting on the other side of that hump. It was for me!

05/25/2026

Today we remember and honor those who gave their lives in service to our country.

Memorial Day reminder:

Enjoy the cookout.
Eat the burger.
Have the dessert.
Make memories.

Honor the day. Move your body because you can. Appreciate your health. And remember what today is truly about.

Wishing everyone a safe Memorial Day spent with family, friends, and gratitude for the freedoms we enjoy because of their sacrifice. ❤️

05/25/2026

One thing my 85 lb weight loss journey taught me is that you need a plan A, B, C, and sometimes more.

I was listening to a favorite podcast of mine recently, and one of the hosts talked about when we train we train like we are going to a night at the symphony. Everything is setup perfect for us to complete the task in front of us. And then race day comes and we realize that our tickets are in the mosh pit, and we don't know how to handle it the chaos.

90's nostalgia aside I love this analogy for many reasons. We often talk about being prepared, and setting yourself up for success. With the understanding that part of that preparedness is having a back up plan for when things don't go as planned. Because more often than not they don't.

So, what does this look like? If we're talking about setting ourself up for success for weight loss this means looking at our upcoming week, and planning our meals as much as possible, knowing what obstacles are in front of you, and developing a strategy for how to handle them, and what you're going to do if something goes off track.

Here are a few ways I set myself up for success.

- I plan dinners 6 nights a week. This means on the weekend I sit down, pick meals, and add it to the grocery list.

- I make sure we have a "back-up" meal or two on hand in case things don't work out for one of the planned meals (and if needed we know where the closest Chipotle is)

- I ingredient prep to make sure we have an easy ready made source of protein on hand for lunches and snacks. One big time saver here is pre-shredded rotisserie chicken!

- I schedule my workouts. Days, rough times, and what I will be doing. They're appointments on my calendar.

It doesn't have to be perfect, and it doesn't have to all start at once. Pick one thing to work on this week. Pick a couple dinners, and go shopping for them. Or go pick up some pre-made shredded chicken and have it on hand with some bagged salad mixes.

What are some of your weekly tasks that help set you up for success?

Journey Virtual Fitness

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