Haley Marsteiner, Seeking Vitality Wellness

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Haley Marsteiner, Seeking Vitality Wellness

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NASM Certified Personal Trainer
Nutritional Therapist & Sports Nutritionist, Clinical Herbalist, Womens Fitness Specialist,
Board Certified Holistic Nutritionist, NANP
Board Certified Health & Wellness Coach, NBHWC

05/23/2026

Many of us kick off a new goal trying to change our habits first without ever addressing who we believe we are (now) and who we want to become through the accomplishment of this goal.
So in our attempts to accomplish this new goal we feel a strong resistance because our behavior no longer matches the identity we have been reinforcing for years.

Repeated actions shape your self-perception.
Self-perception drives future action...
It becomes a loop that can either work for or against you. The difference is in the intention.

If you want different outputs you must first determine who. you want to become and then choose actions that reinforce this.
Then do them.
The doing part is important 😜
You cant just think about it... i've tried it, it doesnt work.

Want help with this reframing, reshaping and rebuilding?
Check out my Revival Program if you want to go big, or my Values Based Goal setting mini-series to start smaller but with some solid clarity and then get on the launch list for my Vitality Planner to be one of the first to grab it when it becomes available! It is the coach-made tool designed to help you execute consistently, strategically and intentionally!

05/22/2026

More gold, same read: "On Jiu Jitsu 🥋" by Chris Matakas
Heres what I've highlighted this week!

What's everyone else currently reading?🤓

05/21/2026

Real life does not care that you made a plan OR how perfect that plan is...
The kids need something.
Work gets chaotic.
You’re tired.
Oil change time!
Leak under the kitchen sink...
Brain is fried...
BUT
Dinner still has to happen annnnnd -
The laundry is judging you from the corner.

When you are stressed, tired, or overwhelmed, your brain is not looking for the “best” option.
It is looking for the EASIEST option.
This is why so many people struggle to follow through, even when they genuinely care.
Not because they are lazy.
Not because they lack discipline.
Not because they need to "want it more".
But because the behavior still requires too much negotiation.
Should I work out?
What should I do?
When should I do it?
Do I have time?
Do I have energy?
What should I eat?
What do I need to prep?
Where do I even start?
That daily debate is energetically expensive.
Eventually, your nervous system gets tired of paying for it.
So if you want a new habit to stick, stop making it a daily argument.
Make the starting point smaller.
Make the first step obvious.
Remove as much friction as possible.
MAKE IT REALISTIC RELATIVE TO YOUR LIFE! Chaos, messes and all.
Repeat it long enough that it becomes familiar.

Your goals do not need more pressure.
They need a system that makes follow-through easier to execute...

Want some support on this? Check out my Revival Program and get on the Launch List for my Vitality Planner!
🌻 The Revival dives into the identity + behavior layer (and shedding) as well as self worth, self belief and holistic education.
📖 The Vitality Planner (launching soon) helps you structure the week so the right behaviors get repeated enough to stick.

05/19/2026

If a habit feels overwhelming, your nervous system will resist it because your system reads overload as threat. The body prioritizes safety before growth.

When demand feels too high relative to capacity (or "alostatic load"), stress rises.
When stress rises, consistency drops and its a LOT more difficult to reinforce new behavior patterns. When consistency drops, you assume you’re the problem... but its more like:
Your expectations are too high and timeline too narrow.

Learning happens through repetition.
Repetition and reinforcement requires regulation.
Regulation requires staying inside your current capacity.

This is why small works.
🤏 Small protein upgrade.
🤏 Small sleep boundary.
🤏 Small strength session.
🤏 Small planning
🤏 Small protein bumps.
🤏 Small sleep boundary.
🤏 Small strength session.

Repeatable + Within Capacity = Doable and Consistency

Capacity builds when the system feels stable.
And once stability is established, you can layer more and expand to some more exciting goals!

Most of us try to overhaul everything at once.
Nutrition, training, routines, supplements, mindset.
All in the same week... and not just foundationally but every single little tiny detail - controlled. Then when it all collapses, we assume we lack discipline.
Nope. Just human... we need to work WITH our tendencies, not against them to succeed.

I’ve found that starting smaller than you think you need to is what actually works long term.

Boring?
Yes.

Effective?
Also yes.

05/17/2026

Willpower gets way too much credit.
Most of the time, the issue is not that you “don’t want it badly enough” in fact I am sure you want it BAD...
The issue is likely more or less that you are expecting yourself to work harder for it rather than smarer so your environment, routines, reminders, and rewards are not actually supporting the behavior you are trying to build.
Look, your brain is always looking for the easiest, most familiar path.
So if the cue for your current habit is stronger than the cue for your desired habit, the old pattern is probably going to win.
Long-term goals matter, but immediate cues and rewards are what help you actually start repeating the behavior.
And repeated behavior is what builds consistency.

The Revival helps you intentionally rebuild the identity, get the holistic health education, and rewire behavior patterns around sustainable health and your core values.

The Vitality Planner helps you bring those values and habits into your actual day-to-day life and execute with consisency and intention.

The Revival is available now, and the Vitality Planner is coming VERY soon.
Both the Revival and the link to get on my Vitality Planner Launch List is in my b!0.
Time to step off the hamster wheel.

05/13/2026

Your nervous system does not care about your goals.
It cares about efficiency.
Efficiency = energy conservation aka better survival.
Whatever you practice becomes easier to access.
Whatever you access often becomes your “normal.”

So this includes:
• late night snacking
• skipping workouts
• overcommitting
• scrolling and/or drinking alcohol to decompress
• skipping breakfast

And it also includes:
• protein dense breakfasts
• strength training
• shutting your laptop at a set time (full transparency... I need to work on this one)
• going to bed when you said you would
• planning your week before it starts

Identity isn’t built in big declarations at the start of every year.
It’s built in what you rehearse day in and day out.
Who do you want to become? What do they do regularly to BE that person?
This is what you want to ultimately rehearse until it becomes normal.

05/12/2026

Cravings aren’t random in fact they're generally communicating a need of some kind.
Most of us try to eliminate the behavior without fully understanding the state driving it which is extremely ineffective.
Cravings tend to run like this:
Cue → Routine → Reward.
(and the reward is rarely the actual craving itself)
The actual reward we are seeking tends to be:
relief.
stimulation.
distraction from discomfort.
comfort itself.
Some kind of temporary shift in physiology.

When energy dips, stress rises, or emotions spike, your system looks for the fastest regulation strategy available. If chocolate, scrolling, wine, or snacking has worked before, that circuit is already wired.
You don’t erase that wiring by “trying harder.”
You outcompete it.

By:
• identifying the cue/need
• replacing the action with a more aligned action that remedies this need
• and repeat...

not saying its easy, dont get me wront - but it is much easier and more efficient than what we've been doing. Give it a try.

05/11/2026

Under chronic stress load:
• The prefrontal cortex downregulates
• The amygdala becomes more dominant
• Automation defaults to what is already wired

New habits require reps and reps need some degree of safety for their ex*****on to actually happen.
Safety requires realistic load. This is why small, repeatable behaviors outperform dramatic overhauls.
If you care deeply about your health but feel inconsistent, it may not be as much about "who wants it more gets it".
It may actually be about calibrating the load to match your life.
& if you are already at capacity, then you need to off load something - no way around it...

Inside The Revival we walk through identity + behavior integration. It is self-paced so you get to immerse yourself as slowly or quickly as you wish to. The Vitality Planner was designed to operationalize that daily.
The two work together as a team to help you re-align and re-design your capacity and priorities then execute accordingly on a daily basis.
Real change compounds from what can be repeated.

Check out The Revival and get on the launch list for the planner using the link in my bio!

05/10/2026

Happy Mothers Day to all the mamas out there growing through it!
My kids have been some of the greatest teachers i've ever had and I wanted to share some of the wisdom i've accrued over my short term as a mother thus far...

I'd love to hear yours in the comments below!

05/07/2026

Your brain is built for efficiency. It will automate whatever you repeat most often.
It does not care if the pattern supports your goals.
It cares if the pattern is familiar, easy to execute & rewarding in some way.
Repetition wires circuits & early on, effort is required which is why it's always harder in the beginning.

But with repetition, behavior becomes reflexive. You can count on this. It's your physiological design.
So instead of asking,
“Why can’t I stay consistent?”
A better question might be:
“What am I practicing every week without realizing it that is sabotaging my health? What reward does it provide (I promise there is a reward even if the habit is unhealthy), and how can I get this reward in a way that better supports my intended outcome?”

Because what you practice becomes who you become, and im willing to bet that your goal likely requires you to become someone else...

This is exactly why I built:
• The Revival → identity + behavior restructuring
• The Vitality Planner → daily ex*****on, aligned with what you care about most to reinforces the right patterns
If you care deeply about your health but still feel inconsistent check out my link in bio.

Address

24 W Oregon Avenue
Creswell, OR
97426

Website

https://svwmacrocalc.my.canva.site/igmenu

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