Inspire Wellness Studio

06/05/2026

I asked the ladies a question mid-workout last week....

"So how much protein are we averaging?"

Answers varied from- "Don't ask questions you don't want to know the answers to😝,"........to 60-100 grams/day.

Here's the dealio with protein.

You eat it to build muscle. You might "think" you're eating a lot of protein. But, you have no clue because you have never actually tracked it.
And then when you go to track it , you realize you're eating 1/3 to maybe 1/2 of what you, as a grown woman, actually needs!

So what does that mean if you're not eating enough protein?🤔🤔

First of all , I would say you are probably eating too much of the other macros- Fat & Carbs.
** We need those things too , just probably not at the ratio that you're eating them.

When you start eating enough protein, you stay full for longer, so that automatically means you're going to be eating less fat and carbs. You're not gonna be tempted to eat all the junk and the empty calories that go right to your b***y or your gut.

And then let's go one step further and say that you are also doing consistent strength training. So now you're moving your body against resistance. Your muscles breakdown after a workout and they need two things to repair and come back stronger.

1. REST
2. FUEL

Are you trying to grow your muscle or your fat layer???? Because if you want to grow muscle , you need to reach your protein goal. You get that # by x your bodyweight by .8 or 1

Again, you can get caught in the weeds here and overthink it or waste time trying to be "perfect ", or you can start with that simple calculation and start getting it in the ballpark.

There's no way to get it going in the right direction without just getting moving.💯 Imperfectly. Messily. Good days and bad.

That is actually the way. 🎯🎯🎯

If you're looking for a space where you can show up and get put through a no-frills but EFFECTIVE workout, I've got you. Nothing fancy. Because nothing fancy is needed.

Summer can be a great time to get started. ANYTIME is a great time. There's no perfect time. But sooner is better than later. 😉

Check out my class schedule below and reach out with any questions.

06/04/2026

Interested in a small, private space for workouts? Check us out! 🏋‍♀️🏋‍♀️🏋‍♀️

Link to sign up in comments!

06/04/2026

Is it Friday yet??🤔😂😂😂

06/03/2026

We've got Yoga with Brooke tonight at
6 PM!
So come out and move your body for an hour. You owe it to yourself. 💕

06/02/2026

I believe this 💯💯💯😎

A clinical trial found yoga cut insomnia, fatigue and mood disturbances in cancer survivors compared to standard care alone.

The NCI-funded study tracked 206 survivors who practiced hatha and restorative yoga about 180 minutes weekly over four weeks.

Researchers called it a non-pharmaceutical solution for reducing four side effects at once.

06/01/2026

Guilty!!!🙋‍♀️🤓🙌

06/01/2026

Protein girlies be needing the fiber also!!! When I know I need to up the fiber ( I try for 25-30 grams/day, but sometimes life gets busy, I'm low on groceries,etc), I start my day with old fashioned oats, chia seeds, h**p hearts, and fruit!!!

I want to get in at LEAST 30 grams of protein/meal. (For things satiety and maintaining muscle as I try to drop a little body fat). So for something like oatmeal, I'm gonna need to supplement, because oatmeal is not a high-protein choice. So I added half a scoop of Sugar Cookie protein powder + an egg white *just add in halfway through boiling the oats.
**I drank the other 1/2 scoop in water afterwards to get in the full 25 grams protein.

Remember carbs are not problem. They become the problem when we don't balance them out with protein and fiber. The addition of the protein is going to keep your blood sugar level. The rush of pure carbs to your system is the problem.

But something like oats?? Totally a keeper, and a great way to enjoy carbs and not feel deprived.

It is SO HARD to completely cut carbs out, and I would never do it or recommend it.

But....actually understanding your portions and going a step further and tracking it??? Definitely!!! 💯💯💯 You don't have to "doet", but you should- AT THE VERY LEAST‼️‼️‼️understand what you're eating.

You can't say "nothing works ", if you're not doing the basics.

You can see from my screenshot of my MacrosFirst app, that this came in at 37 grams of protein, and 9.5 of fiber!!

05/31/2026

As a yoga teacher, I've learned a lot of people are afraid to try yoga. 😯

They think it's going to be too hard: endless arm balances or an hour of standing on your head. They think it'll be too easy: sitting around with your legs crossed doing nothing but breathing. They think it'll be too woo-woo and nutty: chanting and burning incense and listening to the vibration of your chakras.

I'm sure there are yoga classes like that out there somewhere. But for me and the yoga I teach, yoga is all about finding your edge.

I repeat: YOUR edge. Not your friend's edge, or your mother's edge, or the yoga teacher's edge. Yours.

What do I mean by this? It means that if you find a teacher you like and show up regularly, you'll start to see where your body is weak or tight or stuck.

That--for freaking sure--can be scary for some people. Who wants to find out they can bench press 200 pounds but can barely bend over and touch their toes? Who wants to discover that they're super bendy but can hardly hold chair pose for more than a few seconds? Who wants to learn that lying in co**se pose at the end of the practice is the hardest thing of all because their mind won't stop racing? Not me!! 😬

But once you find those places--where you hold a pose even though you're shaking or where you relax into a stretch even though your muscles are so bound up and tight--and you learn about them, you can DO something about them. You find your edge and you push past it, little by little. Your muscles get stronger, your joints become more mobile, your balance improves, and your lungs open up to breathe more deeply.

And then you find confidence that comes from within. Because you're not using weights or machines or bands or a miracle workout program or ANYTHING. It's just your body on the mat. Showing up over and over. Breathing and moving. Maybe sweating and shaking. Maybe finding a release. Maybe taking a deep breath for the first time in days or weeks. But when you get there, you and you alone did that, and that feels pretty awesome.

As for the woo-woo side of yoga...personally, I'm a busy mom who works and homeschools my son. Maybe someday I'll have time to sit around and listen to the vibration of my chakras. 😂 For now, I do yoga for much simpler and more humble reasons: to stay calmer and yell at my kid less, to fight with my husband less, to get less annoyed when the person in front of me at the grocery store takes HOURS to find every last penny at the bottom of their purse. Because yoga teachers can still have anger issues. 🤪

While teaching yoga, I like to listen to Nelly Furtado and Bad Bunny and Kesha. I like to make jokes and laugh. Because, without a doubt, yoga has profoundly changed my body and mind and made them both stronger. But it's also incredibly fun! It's one of the most important things I do for my physical and mental well-being, but I don't take it too seriously. And at the end of the day, yoga to Nelly Furtado is just way more fun than yoga to somber chants.

Are you nervous about trying yoga? Come try yoga with me! Mondays at 4:30pm and Saturdays at 10:00am at Inspire Movement. Nelly and I will see you on the mat! 😉

05/31/2026

Check out this week's lineup and get signed up!

05/30/2026

Absolutely!✅️ 💯 🏋‍♀️

We're much more likely to:

A. Do a shorter workout if alone.
B. Do an easier workout if alone.
C. Just completely talk ourselves out of it if alone.😝😭

That's the beauty of having signed up and paid for a class. It keeps you accountable!!

Today's lineup:
8:30~Strength training!
10 AM ~ Yoga

Link to sign-up in comments 😉