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The Wellness Weigh

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United States
Centralia, IL
The Wellness Weigh

Nutrition and Exercise Wellness Program We focus on the fantastic duo of nutrition and exercise to help you feel your best and improve your overall health.

The Wellness Weigh is a friendly and supportive program designed for adults, meeting twice a week for two hours over six weeks. This program is all about encouraging positive changes in your life! We’re here to equip you with the tools and knowledge you need to reach your personal health and wellness goals in a fun and motivating way. Throughout the program, participants will learn the fundamental

s of healthy eating, covering topics such as food groups, healthy plate models, meal planning, food tracking, and tips for reading nutrition labels. Discussions will also address wellness, weight loss, the importance of hydration, blood sugar balance, inflammation, habit tracking, physical activity, mental and emotional health, the dangers of excessive sugar intake, and more! The Wellness Weigh program is all about bringing people together and creating a supportive community for those on similar wellness journeys. Our friendly, certified wellness instructors lead all the classes, ensuring everyone feels right at home. You'll enjoy valuable nutrition education from a certified nutritionist, engaging wellness activities, and exercise sessions tailored to fit your unique fitness level. The Wellness Weigh aims to adapt its approach to meet the diverse needs of participants, fostering an environment of inclusivity and support. The investment for this empowering program is $100.00, and includes membership to The Body Shoppe for the duration of the program with additional membership discounts available upon completion! For further details, please connect with the front desk staff at The Body Shoppe. At The Wellness Weigh, our staff is here to offer you exceptional support and encouragement on your journey to better health. Whether you’re managing a chronic condition, looking to prevent health issues, or just wanting to enhance your overall wellness, we’re excited to help you every step of the way! Our vision is to uplift the mind, body, and spirit of every participant. Join us for a journey toward wellness!

06/24/2025

🚫 Wellness Myth Buster 🚫
“You have to cut carbs to lose weight.”
FALSE.

🥦 The truth? Carbohydrates are not the enemy. It’s about choosing the right kind of carbs, in the right amount, and pairing them with protein, fiber, and healthy fats. (Yep—we call that “putting clothes on your carbs!” 😉)

✨ High-quality carbs include:
✅ Starchy veggies (sweet potatoes, squash)
✅ Legumes and beans
✅ Fruits (berries, apples, pears)
✅ Whole grains (quinoa, oats, brown rice)

🔥 These carbs provide energy, fiber, and nutrients—all key to sustainable fat loss, hormone health, and feeling satisfied.

💬 Want to know how to carb smart? Sign up for 1 on 1 nutrition coaching today!

06/23/2025

🌟 Mini Wins Monday 🌟
Because progress isn’t just about pounds lost or inches dropped.

At The Wellness Weigh, we celebrate the wins that often go unnoticed:

✅ Saying no to late-night snacking
✅ Drinking water before coffee
✅ Prepping your lunches for the week
✅ Lifting heavier than last week
✅ Walking instead of scrolling

🎉 These are the wins that build real change.

🫶 Drop your mini win in the comments below and let’s celebrate YOU.

Progress isn’t just what the scale says. It’s the choices you’re making when no one’s watching.

06/22/2025

🧘‍♀️ Sunday Reset: Mind + Body Check-In 🧘‍♀️
From your coach at The Wellness Weigh

Before we jump into another week of meals, movement, and mindset—let’s pause and reset.

Take a quiet moment to ask yourself:

✨ What felt really good in my body this week?
✨ What habit gave me the most energy or confidence?
✨ Where did I struggle—and what can I learn from it?
✨ What’s one intention I want to carry into this week?

This isn’t about guilt. It’s about growth.
This isn’t about starting over. It’s about starting aligned.

💬 Drop your weekly intention below—we’re stronger when we speak it out loud.

06/21/2025

📱🥗 Track It to Tweak It | The Power of Food Journaling 📝
From your certified nutritionist at The Wellness Weigh

Want to understand your eating habits, improve portion control, and finally hit your protein or fiber goals?

👉 Start food tracking with a free app like MyFitnessPal!

✨ Helps you spot patterns
✨ Keeps your goals front and center
✨ Builds awareness without guilt
✨ Encourages progress, not perfection

Pro Tips for Tracking Success:
✔️ Be honest—not perfect
✔️ Track ahead of time or as you go (not at the end of the day)
✔️ Don’t forget oils, sauces, and snacks
✔️ Focus on learning—not judging

🎯 Remember: you’re not tracking to restrict, you’re tracking to learn.

Knowledge is power—and awareness is the first step to change.
Let’s use it to fuel your success. 💪

06/20/2025

📊 More Than a Number: Discover What You’re Really Made Of 💪
with the InBody Scan at The Wellness Weigh

Forget guessing games. It’s time to understand your body on a deeper level.

✨ Muscle mass
✨ Body fat %
✨ Water balance
✨ Visceral fat
✨ Metabolic health markers

The InBody scan gives you a full picture—not just your weight. Because real progress isn’t about shrinking... it’s about building strength, balance, and confidence from the inside out.

💡 Whether you're just starting or already crushing your goals, this scan helps you track what truly matters.

📅 Ask us about scheduling your scan during your next Wellness Weigh session!

You deserve to know your numbers—and use them to grow.

06/19/2025

🥩🌱 The Power Pair: Protein + Fiber 💪🍓
From your certified nutritionist at The Wellness Weigh!

Want to stay full longer, balance your blood sugar, and fuel your day with energy that lasts?
👇 Focus on this dynamic duo:

✅ Protein: Builds muscle, supports metabolism, keeps hunger in check
✅ Fiber: Aids digestion, balances blood sugar, supports gut health

Together, they help you:
✨ Curb cravings
✨ Stay energized
✨ Feel fuller, longer
✨ Support sustainable weight loss

💡 Try this combo:
• Greek yogurt + chia seeds
• Eggs + sautéed veggies
• Chicken breast + roasted Brussels sprouts
• Tuna salad + raw veggie sticks
• Protein shake + berries + flax

At The Wellness Weigh, we don’t chase quick fixes—we build habits that work.
So next time you plan a meal or snack, ask: “Where’s my protein? Where’s my fiber?” 💥

06/18/2025

🍓🥕 What’s for Lunch Wednesday | International Picnic Day Edition 🧺☀️
From your certified nutritionist at The Wellness Weigh!

Today we’re celebrating the joy of simple, fresh, picnic-inspired meals that nourish your body and soul.

✨ Fresh-cut veggies for crunch and fiber
✨ A light, protein-packed chicken salad
✨ Creamy Greek yogurt dips and spreads
✨ Whole grain crostini for satisfying carbs
✨ A colorful fruit and cheese tray
✨ Hydration from citrus-infused water & fresh produce
✨ And yes—joyful bites like a homemade cake to round it out!

This picnic spread is a perfect reminder: eating well doesn’t have to be complicated. It’s about real food, shared with people you love, in moments that matter.

🌿 What’s on your picnic plate today?

06/17/2025

💪 She Strengthens: 1-on-1 Personal Training for Women 💪

This isn’t just about workouts.
This is about becoming the strongest, most confident version of YOU.

✨ Personalized training built for women
✨ Safe, supportive, and empowering coaching
✨ Real results—physically and mentally

Whether your goal is to get stronger, lose weight, build confidence, or just feel better in your skin—She Strengthens is here to help you every step of the way.

👟 Show up for YOU.
📩 DM “STRONG” to claim your spot.
💥 Limited spaces available!

06/16/2025

🌟 Motivational Monday 🌟
“You don’t rise to the level of your goals. You fall to the level of your habits.” – James Clear

At The Wellness Weigh, we know big changes don’t happen overnight. It’s the small, consistent habits that create lasting transformation.

💪 Drink water before coffee.
🥗 Add protein to every meal.
🚶‍♀️ Move your body daily.
🧠 Choose progress over perfection.

These little choices stack up to BIG results.

This week, choose one habit to master—not perfectly, but consistently. Need help picking one? Let us know—this is what we do together. 🙌

06/13/2025

🧘‍♀️ Feeling Good Starts With You! Check out our class! Our hearts are so full!

💬 “Today, let’s weigh in on wellness — not just weight! In this session, we explored how small, mindful choices transform your health journey. Every step, every bite, every breath matters.”

✅ What we covered:
• The shift from “scale-happy” to “self-care-first”
• Why daily tracking doesn’t have to be stressful
• Nourishing habits that stick (hint: protein-packed snacks, water routines, and mindful meals)

🔥 Why it works: We’re not chasing a number — we’re building wellness from the ground up. Celebrating steady wins makes progress real and sustainable.

📣 Your challenge this week: Pick one simple habit — like sipping more water, adding extra veggies, or checking in with how you feel — and share your progress using !

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1138 West McCord Street
Centralia, IL
62801

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