Inspire Wellness Studio

09/05/2026

It's a holiday weekend and even though I'm not tracking my food, I'm still prioritizing PROTEIN and fiber! It's a simple way to never really get too far off track, and still feel like I've got freedom.

Which is really important!!!!🥰

The minute I feel restricted, I start to sweat and crave doughnuts. 🍩🍩🍩🍩

This is a really big thing for me. Having weekends where I know I'm gonna be hanging out with friends and family, eating picnic foods, its great to know that you can totally enjoy the foods you love.🍔🌭

And that doesn't have to flip your switch where you say, screw it, and start shoveling in mac salad with abandon 😝😂😂.

This is where you've gotta watch the cognitive distortions, like All-or-Nothing thinking.

If you can't be "perfect ", why bother? You keep starting over every Monday because the plan you're trying to follow is too restrictive.

Yet you refuse to try something with a little more freedom.

You can still get results without restriction. But, you're gonna have to be okay with it taking a little longer.

But you are after a lifestyle change , correct???
Not another diet???

If so, then this flexibility is what you're after, but its a learned behavior. It will take time and support.

This is where a health coach comes in and can help you work through the junk in your head. The destructive pattern of behaviors around food. Obstacles are gonna come up, you know they are!

You can have the best, most foolproof plan in the world and still screw it up. Because YOU are there! And we're creatures of habit. We don't like change. We don't like to be uncomfortable.

Even if what's waiting for us on the other side of that discomfort is the life we're after.

I speak from experience. Whether it's food, alcohol, or on my own unhealthy behaviors and lack of discipline. I have totally been that person. I think we ALL have, so there's no shame in it. We all have our junk!!!!💞

Did you get signed up for our Managing Macros Workshop yet? If you have questions, reach out! This is going to be a live 90-minute workshop held at Inspire Movement ( right next door to Inspire Wellness). The 1st class is on PROTEIN. Why its important. How to track it. What are good options. Packed full of solid information to help clear up the confusion! Starts Wednesday, September 16th at 6PM. Sign up link in comments!

**This is 1 whole egg, 2 egg whites, and 1/4 cup of 2% cottage cheese. 1/4 avocado on 647 toast with a smear of olive oil mayo.😋
Macros are: Protein-23 grams, Carbs- 22 grams, Fat- 17 grams. 9 grams of fiber. Somewhat of a light breakfast, but I'm heading in to teach strength training, so light is okay.👍

09/03/2026

09/03/2026

Learning new ways to train in every class, as well as fine tuning our other lifts, working on our form, and progressive overload. Today we were working on cable overhead triceps presses for the first time.

Working the triceps in this way provides constant tension throughout the entire movement, whereas a dumbbell overhead extension relies on gravity and loses tension at the top and bottom of the lift.

The resistance follows the path of the cable, which means your triceps stay loaded even at full lockout. 🥵🔥

You can get stronger and build muscle at ANY age.💯💯💯💯

We continue to talk about lifting heavy and that if you want to put on muscle, ( and If you've ever said you wanted to look lean or toned, that is the presence of muscle!), you need to be lifting a weight that truly makes you question if you can finish the last few reps.

That's how I know when my clients have found the correct weight. I have to keep my eye out for people trying to do too many reps and sets, and not taking a break, because that's the wrong approach for muscle building.🧐😝

Many of us women learned that working out meant getting our heart rate sky high. Light weights & a million reps.🏃🏃‍♀️🏃‍♂️🤸‍♀️🤸‍♀️🤸‍♀️

Muscle- building requires lifting heavy enough that you NEED a rest period to come back and be able to do another set. It can feel like you're not doing enough if you're sitting around taking breaks, but you've gotta trust the science here.

➡️ This is a hard pattern and mindset to bust out of. 🚫🚫🚫🚫

Everyone found it super challenging, but they also enjoyed it b/c it's fun to learn new moves and change it up *even if it hurts! 🎉🥰

Opening up another 6-week Foundations of Strength Training series Sept 14- Mondays at
9 AM. A couple of spots open! All low-impact. I'm a personal trainer certified through the American Council on Exercise. I love helping women fall in love with fitness!

09/02/2026

Our front lobby will be open until noon today, come on down to schedule a massage or pick up a gift card!

09/02/2026

I eat some variation of either a "sweet" or a "savory " breakfast every day. Both are made with whole foods, built around protein & fiber, and even contain carbs and fat!🥰 **Carbs and fat from real food are in a whole other class than the highly processed kind.

Both meals clock in between 400-600 calories and at least 30 grams of protein because I'm eating to FUEL MYSELF & FUEL MUSCLE GROWTH.

I can't starve myself and build muscle at the same time. Now that being said , of course , I'm not just eating whatever. I've put thought & intention into my meals. I've got a super simple system that makes eating well easy & enjoyable!!

For most of my life, I was stuck in a cycle of trying to eat small meals(because I thought it was about eating LESS),but then I would have to snack all day because I was starving. I had no idea how many of what macro I was eating, it was all just guesswork and 𝙝𝙤𝙥𝙞𝙣𝙜 I was eating the right foods.🤷‍♀️

I would complain about not getting the results I was after, but unwilling to put in the work around food, so I remained stalled for many years.😝🤦‍♀️

As a culture, we've been duped by quick-fix diet culture. So there needs to be a willingness to explore all those ridiculous habits and ideas we've clung to since the 80's to really root them out & gain freedom, but it CAN BE DONE!!

All things we'll be discussing in our upcoming Macros Workshop starting Wed, September 16th at 6pm!

08/31/2026

Yes, it's Monday, but we got this! 😎Have a fantastic week!💖💯💫🤟

08/29/2026

You've been asking for it, and we finally listened!

Lisa and Alison, both Certified Health Coaches, will be leading a four-part health and wellness workshop for everyone who's been struggling to eat healthy, lose weight, and make lasting changes.

We will break it down in simple terms, assign reasonable monthly goals to work on between sessions, and set you up for success. We get it because we have been there too--cycling between binging and restricting, falling for the latest diet trends, feeling like crap physically and beating ourselves up emotionally, and just overall feeling like total FAILURES.

It's taken us years of personal experimentation, as well as health and nutrition classes and certifications, to get to where we are today. And we want to share our collective knowledge with you!

You have two options depending on the level of support you need:

1. Register for all four classes for $120
2. Register for all four classes and four 30-minute, one-on-one phone calls between sessions to hold yourself accountable and dive more deeply into what you need for $200. This last option means you get support every two weeks for four full months!

Reach out if you have any questions. We hope to see you there!

**This workshop formed as a result of standing around talking about food in between classes, getting to know each other, and realizing we had a lot in common.

We started joking that we needed to do a class called- Stop Eating Like An As***le. The more we talked about food, our own personal struggles, and what we'd discovered, the idea grew!💡 So, here you have it. Because we get it!
Spots are filling up, sign up today!

08/25/2026

Hey, everyone! Meet David, our newest licensed massage therapist at Inspire! He is a May grad of Integrative Bodywork School of Massage Therapy in State College.

Most of our current therapists are IBSMT grads, so if you appreciate their work, you'll also love David's technique!

He is looking to expand his clientele and experience. Beyond massage therapy, he is also a professional drummer and drum teacher in the area: lewisburgdrumlessons.com and previously ran his own Kombucha business, Earthly Delights Kombucha.

We're currently offering a special to come in and try David's massage.🥰 Book any 60-minute massage and receive an additional 15-mins of time. So, a 75-min massage for the price of 60! He's got spots open all week from 9 to 3, so let us know if you'd like to book!

08/19/2026

Join us for Flow to Restore on Friday, August 21st at 6! Sign up link below!🧘‍♀️💕

08/17/2026

You've been asking for it, and we finally listened!

Lisa and Alison, both Certified Health Coaches, will be leading a four-part health and wellness workshop for everyone who's been struggling to eat healthy, lose weight, and make lasting changes.

We will break it down in simple terms, assign reasonable monthly goals to work on between sessions, and set you up for success. We get it because we have been there too--cycling between binging and restricting, falling for the latest diet trends, feeling like crap physically and beating ourselves up emotionally, and just overall feeling like total FAILURES.

It's taken us years of personal experimentation, as well as health and nutrition classes and certifications, to get to where we are today. And we want to share our collective knowledge with you!

You have two options depending on the level of support you need:

1. Register for all four classes for $120
2. Register for all four classes and four 30-minute, one-on-one phone calls between sessions to hold yourself accountable and dive more deeply into what you need for $200. This last option means you get support every two weeks for four full months!

Reach out if you have any questions. We hope to see you there!

**This workshop formed as a result of standing around talking about food in between classes, getting to know each other, and realizing we had a lot in common.

We started joking that we needed to do a class called- Stop Eating Like An As***le. The more we talked about food, our own personal struggles, and what we'd discovered, the idea grew!💡 So, here you have it. Because we get it!