Coach Missy’s Gym and Wellness Studio

05/04/2026

05/02/2026

Gi and her 4x4 team, they broke the 1988 record last evening at the Hoka Henderson Invitational!

05/02/2026

My Gi$ last Saturday!

04/21/2026

🌿When your body stops responding…

If your body isn’t responding the way it used to…
it’s not because you’re not trying.

I see this all the time.

Women showing up
working out
trying to eat better
pushing through…

…and still feeling stuck.

Low energy
Stalled progress
Holding onto weight
Not recovering the same

It’s frustrating, I know.

But here’s the truth most people miss…

It’s not always about doing more.

Sometimes your body is asking for something different.

More recovery
More support
Less stress on your system

That’s exactly why I added my “Recovery Heat Experience” inside the studio.

This isn’t just sitting in a sauna…

It’s a space designed to help your body
relax
reset
and respond again

If you’ve been feeling stuck or like your body just isn’t working the same…

👉 Comment HEAT
or message me and I’ll walk you through it

☀️ Now through summer, you can bring a second guest with you at no additional cost.

04/14/2026

✨ The Big 6 Lymphatic Self-Massage Touch Points ✨

Did you know your lymphatic system doesn’t have a pump like your heart? It relies on gentle movement and intentional stimulation to keep fluid flowing, support detoxification, and reduce swelling.

These six simple touch points can help activate lymphatic drainage and support overall wellness:

🔹 1. Cervical Nodes (Neck)
📍 Location: Along the sides of the neck
💧 Purpose: Drains lymph from the head and face
🤲 Technique: Gentle circular motions followed by downward strokes toward the collarbone

🔹 2. Supraclavicular Area (Collarbone)
📍 Location: Above and below the clavicles
💧 Purpose: Primary drainage point where lymph re-enters the bloodstream
🤲 Technique: Soft pumping or stretching motions toward the center of the chest

🔹 3. Axillary Nodes (Underarms)
📍 Location: Armpits
💧 Purpose: Drains lymph from the arms, breasts, and upper torso
🤲 Technique: Gentle circular or pumping motions with the arm slightly raised

🔹 4. Cisterna Chyli (Upper Abdomen)
📍 Location: Above the navel and below the sternum
💧 Purpose: Central collection point for lymph from the lower body
🤲 Technique: Soft circular motions with light pressure

🔹 5. Inguinal Nodes (Groin)
📍 Location: Crease where the leg meets the torso
💧 Purpose: Drains lymph from the legs and pelvic region
🤲 Technique: Gentle upward strokes and circular motions

🔹 6. Popliteal Nodes (Behind the Knees)
📍 Location: Posterior knee
💧 Purpose: Supports drainage from the lower legs and feet
🤲 Technique: Light circular motions while seated or lying down

🌿 Benefits of Lymphatic Self-Massage:
✔️ Reduces swelling and fluid retention
✔️ Supports immune function
✔️ Enhances detoxification
✔️ Promotes relaxation and nervous system balance
✔️ Complements hormonal and metabolic health

✨ Consistency matters more than perfection. Take just a few minutes each day to support your body’s natural drainage system.

💬 Save this post and try the routine today!
📩 Interested in learning more? Reach out to join The F.I.T. Method Reset™.

04/07/2026

WHY YOUR BODY STOPS RESPONDING 👇

There’s a pattern I see all the time…

IT EVEN HAPPENED TO ME.

Women doing everything right:
working out, eating better, staying consistent…

And then suddenly?

➡️ progress stalls
➡️ weight creeps up
➡️ energy drops

And it feels like your body just… stopped working.

⸻

It didn’t.

It shifted.

⸻

This commonly starts showing up around 38–45
(but I see it earlier when stress is high)

And it’s not about effort.

It’s about your system.

⸻

What’s actually happening:

• hormone signaling starts fluctuating
• stress load increases
• sleep quality drops
• recovery slows
• inflammation rises

And your body moves into protection mode.

⸻

So instead of burning…

your body starts holding.

Holding weight
Holding water
Holding energy

⸻

This is why pushing harder often backfires.

More workouts
Less food
More restriction

= more stress on a system already overwhelmed

⸻

Your body isn’t broken.

It’s adapting.

⸻

This is exactly what I address inside
The F.I.T. Method Reset™

🩵 Coach Missy

04/05/2026

04/03/2026

THE F.I.T. Method NIGHT TIME RESET™️

Your nights might be the reason your body isn’t responding…

Not your workouts
Not your food

👉 Your nights

If you’re going to bed too late…
snacking…
scrolling…
running on stress…

your body never gets a chance to recover.

And recovery is where the results actually happen.

⸻

✨ Maybe your reset starts here:

✔️ Go to bed earlier than you think you need to
✔️ Aim for 7–9 hours of sleep, no less
✔️ Start your night routine BEFORE you’re exhausted

⸻

💙 If tea isn’t your thing, this is one of my go-to evening routines:

F.I.T. Reset Evening Recovery Drink™

• 2–4 oz tart cherry juice
• 4–6 oz filtered or sparkling water
• pinch of sea salt
• magnesium glycinate (capsule) OR magnesium drink powder
• squeeze of lime

👉 Hydrate
👉 Support recovery
👉 Help calm the nervous system

⸻

✨ Then slow it down…

Put your feet up
Breathe intentionally
Turn on calming frequency music (yes, those “healing” tones… they matter)

Give your body the signal:
👉 “We are safe. We can rest now.”

⸻

This is the part most people skip…
but it’s the part that changes everything.

⸻

If this resonates, you’re not broken…
you might just need a better rhythm.

And your nights might be where it starts

💙Coach Missy



04/02/2026

WHAT ACTUALLY HAPPENED TO MY WEIGHT 👇

I didn’t suddenly forget how to take care of myself.

I was always that 135-ish girl
…give or take a few pounds depending on life.

But the last 2½–3 years?

Things shifted.

➡️ perimenopause
➡️ life stress
➡️ my body staying “on” way too long at night

And my weight crept up to 149… then 157

I pushed back.

In January, I did a Daniel-inspired fast
and dropped back to 149

But within weeks?

➡️ 149 → 152 → 157 again

That’s not fat gain.

That’s stress.

⸻

Here’s what was actually happening:

• late nights
• high stress
• wired but tired
• inconsistent sleep

My body wasn’t in a fat loss environment…

It was in a stress-hold pattern.

⸻

When cortisol stays elevated:

• your body holds water
• inflammation goes up
• recovery drops
• fat loss slows

So the scale goes up…
even when you’re doing “everything right.”

⸻

This is why I always say:

👉 It’s not your body… it’s your state.

⸻

And I’ll be honest…

I’m heading into another summer
and I’m not where I want to be.

But I’m not quitting.

I’m not starting over.

I’m recalibrating.

⸻

If your weight feels stuck or like it’s bouncing…

You might not have a fat problem.

You might have a stress + recovery problem.

🩵 Coach Missy
THE F.I.T. METHOD RESET™️


04/01/2026

REAL TALK: What’s going on with Coach right now 💙

I always tell you… we don’t guess, we look at the body.

So I ran my labs.

And here’s the truth 👇

Nothing is “wrong”…
but everything is telling a story.

⸻

📊 What my labs are showing:

• Ferritin (iron storage) → LOW
My body doesn’t have strong reserves right now.
Even if you’re functioning, low iron = harder recovery, more fatigue, and higher stress sensitivity.

• B12 → LOW-ISH
I haven’t been taking it consistently, and it shows.
This affects the nervous system, energy, and how easily your brain can actually calm down at night.

• Vitamin D → LOW
Not deficient, but not optimal for hormones, mood, or inflammation control.

• C-Reactive Protein (CRP) → ELEVATED
This is a stress + inflammation marker.
Not disease… but a signal my body is under load.

• Lipids → Slightly elevated
Not dangerous… this is what we often see with stress, sleep disruption, and hormone shifts.

⸻

🧠 What this actually means:

My body isn’t broken.

It’s responding to:

• high stress
• inconsistent sleep timing
• staying “on” too late at night
• not fully replenishing reserves

Sound familiar?

⸻

🔥 What’s REALLY driving things right now:

Not my workouts.
Not my food.

👉 My nights.

Late work…
problem solving…
thinking through life…

That keeps cortisol elevated when my body should be shutting down.

And when that happens:

• recovery drops
• inflammation rises
• fat loss slows
• weight can creep up (not always true fat)

⸻

💡 What I’m focusing on (and what I coach you on):

• Earlier shutdown time
• Protecting my nights (no “second shift”)
• Rebuilding iron + B12
• Staying consistent with magnesium + evening routine
• Letting my body feel SAFE enough to rest

⸻

💥 The takeaway:

Not all weight gain is fat.
Not all “plateaus” are about food.

Sometimes your body is simply saying:

“I haven’t had a chance to recover yet.”

⸻

And yes… I’m applying the same system I teach you.

If this resonates…
you’re not off track.

You might just need to shift from pushing harder
to supporting your body better

💙CoachMissy


03/31/2026

STRUGGLING WITH SLEEP,

Do this for 5 minutes before bed…

Not for fat loss.

Not for calories.

👉 For your nervous system.

Most people don’t realize this, but your body can’t fully recover, burn fat, or regulate hormones if it’s stuck in stress mode all day.

This simple position helps change that.

By elevating your legs:

• you take pressure off your lower back

• you support blood flow back to the heart

• you reduce the workload on your system

Then something powerful happens…

👉 your breathing slows down

👉 your body starts to relax

👉 your nervous system shifts

This is where you move into your parasympathetic state

the state your body needs for:

• recovery

• hormone balance

• better sleep

⸻

This isn’t a magic fix.

But it is one of the simplest ways to tell your body:

“We’re safe… you can slow down now.”

And that’s something most people are missing.

💙COACH

WK1-💦🍒🍋‍🟩🧂🍷 ➡️WK2 🧠✨🧬💤➡️