Girl. Your body-ody has done some amazing things.
Birthed humans?? Are you kidding me?
Now it’s your turn to WERK and feel amazing in the body that gave you your greatest treasures.
LETS GOO
Move more than you think you are
You don’t need a workout.
You need NEAT — Non-Exercise Activity Thermogenesis, which is science’s fancy way of saying “the walking, cleaning, fidgeting, and pacing”
Stack 10-12k steps a day (roughly 45-60 min walk) on top of that and you’re most of the way there without doing a single squat.
Then, 2-3 times a week, take it up a notch: a sweaty incline walk. 12 incline, 3 speed, 30 minutes. That’s it. That’s the whole trick. Add a real strength session 2-3x a week and you’ve built a body that can carry both the groceries and the emotional weight of mom-ing without complaint.
“The art of walking is the art of thinking, and the art of thinking is best done with shoes on and the world at your feet.”
Eat RESPECTfully and MINDfully
Skip the rules. Use your hand.
- Protein = palm
- Veggies = both fists
- Carbs = cupped hand
- Fat = thumb
That’s the whole system. No scale, no app, no spiraling. Load up on greens because they’re the one food group you’re allowed unlimited access to.
And fruit! Fruit is not the enemy. A frozen grape or a banana before your walk isn’t sabotage, it’s fuel. Sugar can go. Fruit stays.
Fix the reward, not just the food
That after-dinner bowl of cereal isn’t hunger. It’s your brain cashing in on a reward it’s used to getting. So give it a new one — a proper cup of tea. Retrain the craving. Sugar before bed wrecks your sleep anyway, and bad sleep wrecks everything else.
Know your number, then stop obsessing over it
Yes, fat loss comes down to eating a bit less than you burn (your TDEE). Ask ChatGPT to estimate yours, subtract 250-500 calories, and you have a target. You can even talk your meals into ChatGPT like a food diary — no measuring cups required.
But here’s the line I want you to actually hear: know the number so you can stop thinking about the number. The goal isn’t obsession dressed up as discipline. The goal is enough structure so that you can auto-pilot weight loss.
Stay consistent, not perfect
Anchor new habits to things you already do. Miss a day? Come back.
That’s the whole spiritual discipline of it — faithfulness looks like returning, not never leaving.
“You make known to me the path of life; in your presence there is fullness of joy.” — Psalm 16:11
Here’s what nobody tells you about getting healthy: it’s not really about the jeans. It’s about waking up with enough energy to actually live your day instead of just surviving it. Journaling again. Calling your mom back. Feeling something other than SPENT by 3pm.
Small, faithful choices now become the whole shape of the woman you’re becoming later. Stay Happy Mamas.
“The tragedy of life is not that it ends so soon, but that we wait so long to begin it.” – William M. Lewis, Modern Reflections
