Marshall Wellness Centers

07/24/2025

😂Laughter is LITERALLY the Best Medicine💊

Yep - real, joyful, belly-shaking laughter. It’s not just fun, it’s scientifically proven to be good for you.

Here’s what research says laughter can do:

🧠 Reduce stress by lowering cortisol levels
❤️ Protect your heart by improving blood flow and lowering blood pressure
🤧 Boost your immune system by activating infection-fighting cells
🛌 Relieve pain & improve sleep through the release of endorphins
🧘🏼‍♀️ Enhance brain function and fight anxiety and depression
👩🏼‍🤝‍👨🏽Deepen relationships by increasing connection and trust

The best part? It’s free, accessible, and can work in minutes!

But here’s the thing: as adults, we laugh way less than we used to. Kids laugh 300+ times a day. Adults? Maybe 15.

Let’s change that.

💡 WELLNESS CHALLENGE:
Find one intentional moment every day this week to laugh. Watch a comedy. Reminisce about a funny moment with a friend. Be playful with your kids and pets. Share a joke. Read somthing light-hearted before bed. Play charades with your family.
Let yourself enjoy something on purpose.

“A cheerful heart is good medicine…” – Proverbs 17:22
God knew what He was doing when He gave us laughter. Let’s not forget to use it.

👇🏼Tell us what has made you laugh this week! Share it and spread the medicine.

07/16/2025

Wellness Wednesday: 7 Ways to Keep Mentally Fit

Your mind matters just as much as your body so let’s keep it strong and healthy! Here are 7 powerful ways to build mental fitness and feel your best:

1️⃣ Practice mindfulness and meditation
2️⃣ Keep learning (books, hobbies, puzzles - keep that brain growing!)
3️⃣ Move your body regularly (exercise is amazing for mental health too!)
4️⃣ Stay socially connected (your support system is everything)
5️⃣ Nourish your brain with healthy, whole foods
6️⃣ Prioritize quality sleep (aim for 7–9 hours, regularly)
7️⃣ Practice gratitude and positive thinking (this helps re-wire your brain!)

💡It might feel like we talk about these same habits over and over…and that’s because they work! They’re essential for your overall health and well-being. Take them seriously. Your future self will thank you. 💛

Drop a comment below and tell us which one you’ll focus on this week!👇🏼

07/10/2025

✈️ Traveling this summer? Here’s how to stay healthy while still soaking up every moment! 🌴☀️

Summer trips are all about exploring, relaxing, and making memories, but they can easily throw off our healthy routines. The great news? You can enjoy your vacation AND take care of your body at the same time!

💦Keep water close and sip often.
Long flights, road trips, and hot days can sneakily leave you dehydrated. Carry a water bottle with you and make it a habit to drink regularly throughout the day.

🥗Choose fresh, colorful foods.
Find local spots that offer fresh salads, veggies, fruits, and lean proteins. Enjoy the treats too, but try to balance them with nutrient-rich meals so you can keep your energy up.

💃🏽Move in ways that feel fun!
Whether it’s walking on the beach, renting bikes, swimming in the hotel pool, dancing at a local pub, or stretching in your hotel room - keep your body moving. It helps you feel more energized and present.

😴Don’t skimp on sleep.
Travel can easily disrupt rest. Try to keep a steady sleep schedule and wind down before bed, so you can actually feel rested for the next day’s adventures.

🧘🏼‍♀️Tune in to your body’s needs.
Pay attention to how you feel. Rest when you need to, slow down when your body asks for it, and don’t feel pressured to do everything.

🍨Enjoy without guilt.
Say yes to the local ice cream and extra snacks! The key is balance and not overindulging. The goal is to enjoy the experience, not restrict yourself!

Wherever you go this summer, remember: small, mindful choices add up and help you come home feeling recharged instead of worn out.

🛩️ Where are you traveling this summer? How do you keep your health in check on vacation? Share below and let’s inspire each other! 💪🏼✨

07/07/2025

🌟 Protein: The Powerhouse Nutrient We All Need! 🌟

When most people think of protein, they think of muscle building, but it does so much more! Protein is essential for:
✅ Keeping you full and satisfied (so you’re less likely to snack on empty calories)
✅ Supporting a healthy metabolism
✅ Repairing and building tissues (including skin, hair, and nails!)
✅ Balancing hormones and supporting immune health

Whether your goal is to maintain energy throughout the day, lose weight, build strength, or simply feel your best, getting enough protein is key.

A good general guideline is to include a quality protein source with each meal and snack. The picture below gives you some ideas of high-protein sources to include in your diet!

Some favorites include:
🥚 Eggs
🐟 Fish and seafood
🍗 Chicken and turkey
🥩 Lean beef and pork
🥛 Greek yogurt and cottage cheese
🌱 Beans, lentils, edamame, and tofu
🥜 Nuts and seeds

Don’t forget: small changes add up! Even adding a little extra protein to breakfast or snacks can make a big difference in your energy and cravings throughout the day.

✨ What’s your favorite way to get more protein? Share below! ⬇️

07/03/2025

🇺🇸✨ Happy Fourth of July! ✨🇺🇸

In honor of Independence Day, both of our wellness locations will be closed on Friday, July 4th, so our team can relax and celebrate with their loved ones.

We encourage you to enjoy some sunshine, good food, and time with family and friends! 💙❤️🤍

We’ll reopen and be ready to serve you on Saturday, July 5th!

Wishing you a safe, happy, and healthy holiday! 🎆🎇

07/03/2025

🎉NEW T-SHIRTS!🎉

Show your support for Marshall Wellness in style! 💚💪🏼

Our brand new Marshall Wellness T-shirts are here! Perfect for workouts, walks, or just repping our community wherever you go.

👕 Sizes M–XL: $12
👕 Size 2XL: $14

Grab yours before they’re gone! Stop by to get yours today!

06/26/2025

☀️ The summer has finally arrived…and it’s definitely letting us know it’s here! 🔥

Between the sun-drenched mornings, blazing afternoons, and steamy evenings, there’s no denying that summer is officially in full swing. 😅🌞 Whether you’re chasing toddlers through the sprinklers, juggling errands in a hot car, or just trying to keep your energy up in this heat, remember to prioritize your wellness:

💧 Hydrate like it’s your job.
🥗 Keep meals light, fresh, and nourishing.
🌳 Make time for stillness. Even if it’s just five minutes in the shade.
👟 Move your body, but listen to it too.
💛 Give yourself grace. The heat can bring fatigue and irritability so remember to take it slow when you need to.

This season has so much potential for joy, connection, and growth. So let’s embrace it with care. 🌻

What’s one thing you’re doing to take care of yourself in this summer heat? Share below! ⬇️

06/25/2025

📢 READY TO FINALLY START STRONG?

You’ve been thinking about getting back on track…
But let me ask you, how much longer are you going to wait?

If you...
👉 Want to stop guessing and start seeing results
👉 Want a plan that actually fits into your busy life
👉 Are tired of restarting every Monday

Then Starting Strong was made for you.

💪 This one-time program gives you a full training plan designed to build strength, confidence, and consistency, without spending hours in the gym or obsessing over what to do.

I’ve coached a number of clients through this exact framework and it WORKS.
You just need to follow the plan and commit to yourself.

🎯 DM me “START” or click the link in bio to grab your copy now.

No more waiting.
This is your sign.
Let’s get you strong, confident, and consistent—starting now. 💥

06/19/2025

😴 “Sleeping Yourself Thin”
Is that a thing? Actually…YES. 🛌✨

We talk a lot about workouts and willpower, but one of the most overlooked weight loss tools might just be your pillow.

Here’s the skinny on sleep and fat loss:

🧠 Less Sleep = More Cravings: Poor sleep throws off your hunger hormones, ghrelin spikes (the hormone that tells you to eat everything), while leptin drops (the one that says “I’m full”).

🍕 More Sleep = Smarter Choices: When you’re tired, your brain craves sugar and junk. But with good sleep? You’re more likely to make healthy and mindful choices.

🔥 Deep Sleep = Better Burn: Quality sleep resets your hormones, improves insulin sensitivity, reduces stress (goodbye cortisol belly), and boosts metabolism.

💤 You snooze, you lose…literally. Your body burns fat more efficiently when it’s well-rested. So if you’re hitting the gym but skipping sleep, you might be limiting you progress.

Tonight, trade the scrolling for snoozing. Your waistline - and your energy - will thank you!

06/17/2025

What an AMAZING turnout for Katie’s Cardio Kickboxing class last night! 🥊 You all brought the energy, and it was nonstop fun from start to finish! Huge shoutout to everyone who showed up and crushed it! 👏🏼

If you missed it, don’t worry! They’ll be back at it tomorrow night (Wednesday) at 5:30pm! Come kick, punch, and sweat it out with Katie!Let’s keep the momentum going! 🔥👊🏼

06/16/2025

Instructions on how to apply have been added to the post! Apply now!

🌟 We’re Hiring! We will be conducting interviews on the 20th and 24th! Get your applications in! 🌟

To apply — go to www.mmcenters.com > click on “Jobs” > “Apply Online” > search “Wellness” > scroll down to “Fitness Tech” and apply!

Looking for a rewarding part-time job with a great team? We’re excited to announce that we’re hiring for a part-time position — and we’d love to hear from YOU!

✨ What we offer:
- Flexible hours
- A positive, team-oriented work environment
- Opportunities to grow your skills
- Free gym membership
- And much more!

Whether you’re a student, a parent, a retiree, or someone looking to pick up a few extra hours — this could be the perfect fit!

📍 Marshall Wellness Center South
📞 To apply or learn more, message us here or call us at 256-840-3349.
📧 You can also email tiffany.aaron@mmcenters.com.

Tag a friend who might be interested!