Total Care Therapy and Wellness LLC

04/17/2025

𝟱 𝗽𝗼𝗽𝘂𝗹𝗮𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝘁𝗶𝗽𝘀 𝘁𝗵𝗮𝘁 𝘀𝗲𝗰𝗿𝗲𝘁𝗹𝘆 𝘄𝗿𝗲𝗰𝗸 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝗮𝗻𝗱 𝗷𝗼𝗶𝗻𝘁𝘀.⁣
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Women over 30 are constantly told to shrink, push through, and “do more”…⁣
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But most of those tips?⁣
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They actually backfire — especially when you’re dealing with pain, stress, and hormone shifts.⁣
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In this post, I’m breaking down 5 popular wellness rules that are secretly wrecking your metabolism, joints, and energy.⁣
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👀 Swipe through — and tell me which ones you’ve tried (and regretted 😩).⁣
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👇 Drop a 💀 in the comments if you’ve fallen for all 5.⁣
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04/10/2025

I gained 15 lbs doing all the same things I used to do in my twenties… and honestly, it hit me harder than I expected…⁣
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I thought I had it all figured out. ⁣
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I was eating the same foods, doing the same workouts, and staying active like I always had. ⁣
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But instead of feeling stronger or seeing the results I used to, I felt frustrated, tired, and—let’s be real—completely defeated.⁣
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What I didn’t realize was that my body had changed. ⁣
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What worked for me in my twenties wasn’t going to cut it anymore. ⁣
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My hormones, my metabolism, my joints—they were all different, but I was still treating my body the same.⁣
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And all that was doing was piling on more stress, more inflammation, and more weight.⁣
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It’s not about doing more of the same things; it’s about doing what your body truly needs. ⁣
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That means supporting it with smart, intentional movement that honors your joints, fueling your body with the right nutrients, and giving yourself the grace to heal and rest.⁣
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This journey wasn’t easy. ⁣
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But now, I’ve learned that the right approach to fat loss doesn’t mean pushing harder—it means being kinder to myself and listening to my body.⁣
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If you’ve been struggling with this too, I see you. ⁣
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I get it. ⁣
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It’s time to let go of those old rules that aren’t working for our bodies anymore and step into a new way of taking care of ourselves.⁣
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Ready to ditch the frustration and start seeing real progress? Drop a ❤️ if you’re done with the cycle and ready for a new approach.⁣
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03/26/2025

✨ “How do I lose fat without making my joint pain worse?” ✨ ⁣
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If you’ve ever wondered this, you’re not alone!⁣
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I get this question 𝘼𝙇𝙇. 𝙏𝙃𝙀. 𝙏𝙄𝙈𝙀. And I get it—every time you’ve tried to lose weight before, it either:⁣
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❌ Made your pain WORSE⁣
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❌ Required workouts that felt impossible⁣
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❌ Left you feeling exhausted & frustrated⁣
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But here’s the truth: 𝗙𝗮𝘁 𝗹𝗼𝘀𝘀 𝗮𝗻𝗱 𝗷𝗼𝗶𝗻𝘁 𝗽𝗮𝗶𝗻 𝗿𝗲𝗹𝗶𝗲𝗳 𝗰𝗮𝗻 𝗴𝗼 𝗵𝗮𝗻𝗱 𝗶𝗻 𝗵𝗮𝗻𝗱! ⁣
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You just need the right approach. 👇🏾⁣
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✅ 𝗛𝗲𝗿𝗲’𝘀 𝗛𝗼𝘄 𝗬𝗼𝘂 𝗖𝗮𝗻 𝗟𝗼𝘀𝗲 𝗙𝗮𝘁 𝙒𝙄𝙏𝙃𝙊𝙐𝙏 𝗪𝗼𝗿𝘀𝗲𝗻𝗶𝗻𝗴 𝗝𝗼𝗶𝗻𝘁 𝗣𝗮𝗶𝗻:⁣
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1️⃣ 𝗗𝗶𝘁𝗰𝗵 𝗛𝗶𝗴𝗵-𝗜𝗺𝗽𝗮𝗰𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 – ⁣
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No, you don’t need burpees or running!⁣
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Strength training, walking, and mobility work are your best friends.⁣
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2️⃣ 𝗘𝗮𝘁 𝘁𝗼 𝗥𝗲𝗱𝘂𝗰𝗲 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 – ⁣
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Processed foods and sugar = 🔥 for your joints (and not in a good way). ⁣
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Focus on whole foods, lean protein, and healthy fats.⁣
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3️⃣ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 – ⁣
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Rest days, stretching, and proper sleep help your body heal and prevent flare-ups.⁣
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4️⃣ 𝗦𝘁𝗼𝗽 𝗢𝘃𝗲𝗿𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗻𝗴 𝗜𝘁 – ⁣
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No extreme diets, no punishing workouts. ⁣
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Just sustainable changes that work for YOUR body and lifestyle.⁣
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💡 𝗧𝗵𝗲 𝗸𝗲𝘆? ⁣
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A plan that works WITH your body, not against it! ⁣
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That’s exactly what I help my clients with. 💪🏾⁣
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𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘀𝘂𝗳𝗳𝗲𝗿 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗽𝗮𝗶𝗻𝗳𝘂𝗹 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗼𝗿 𝘀𝘁𝗮𝗿𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁. ⁣
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You just need the right strategy. Save this post & follow for more tips! 💕⁣
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💬 Drop a 🔥 in the comments if this is helpful!⁣
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03/18/2025

If you 𝙧𝙚𝙖𝙡𝙡𝙮 want to stay stuck, here’s the perfect game plan:⁣
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👉🏾 𝗜𝗴𝗻𝗼𝗿𝗲 𝘁𝗵𝗲 𝗽𝗮𝗶𝗻 ⁣
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– Just push through it. Who needs functional joints anyway? 🙃⁣
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👉🏾 𝗖𝗿𝗮𝘀𝗵 𝗱𝗶𝗲𝘁 𝗲𝘃𝗲𝗿𝘆 𝗠𝗼𝗻𝗱𝗮𝘆 ⁣
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– Nothing like starting the week with unrealistic restrictions and ending it with a Friday night binge.⁣
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👉🏾 𝗦𝗸𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 ⁣
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– Who needs strong muscles to support their joints when you can just suffer through it?⁣
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👉🏾 𝗥𝗲𝗹𝘆 𝗼𝗻𝗹𝘆 𝗼𝗻 𝗰𝗮𝗿𝗱𝗶𝗼 ⁣
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– Because running on sore knees sounds like a GREAT idea, right? 😅⁣
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👉🏾 𝗖𝘂𝘁 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗲𝘅𝘁𝗿𝗲𝗺𝗲 ⁣
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– Slower metabolism? More cravings? Sounds fun!⁣
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𝗢𝗥… 𝘆𝗼𝘂 𝗰𝗼𝘂𝗹𝗱 𝘁𝗿𝘆 𝘁𝗵𝗶𝘀 𝗶𝗻𝘀𝘁𝗲𝗮𝗱: ⁣
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Focus on strength, mobility, and sustainable habits that actually support your body and your goals.⁣
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Because fat loss and pain relief don’t have to feel like punishment.⁣
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👉🏾 DM me “RESET” if you’re ready to feel better and see results!⁣
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03/13/2025

02/07/2025

I used to think consistency was my biggest weakness. ⁣
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No matter how many times I promised myself I’d stick to a workout routine, stress and anxiety always seemed to win.⁣
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Some days, I’d wake up motivated, ready to tackle a new plan. ⁣
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But then work would pile up, deadlines would loom, and suddenly, my workout felt like another task I was failing at. ⁣
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Other days, I’d be too exhausted to even think about exercising—mentally drained before I even started.⁣
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And the guilt? ⁣
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Oh, it was loud. ⁣
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I’d beat myself up for skipping workouts, convincing myself that I’d never be the kind of person who could “just stay consistent.”⁣
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But here’s what I wish I had known back then: 𝘊𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘪𝘴𝘯’𝘵 𝘢𝘣𝘰𝘶𝘵 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯. 𝘐𝘵’𝘴 𝘢𝘣𝘰𝘶𝘵 𝘴𝘩𝘰𝘸𝘪𝘯𝘨 𝘶𝘱 𝘪𝘯 𝘢 𝘸𝘢𝘺 𝘵𝘩𝘢𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘠𝘖𝘜.⁣
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Once I stopped trying to force myself into rigid routines that didn’t fit my life and instead focused on movement that felt good and manageable, everything changed.⁣
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💛 I ditched the all-or-nothing mindset. A short workout still counts. A walk still counts. Resting still counts.⁣
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💛 I stopped punishing myself with workouts and started choosing movement that relieved my stress, not added to it.⁣
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💛 I built a system that adapts to my life—so I don’t feel like I’m “failing” when things get busy.⁣
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Now, this is exactly what I help you do. ⁣
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Because I know how it feels to struggle with consistency when anxiety and overwhelm take over. ⁣
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And I know how freeing it is to finally have a plan that fits you instead of fighting against you.⁣
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✨ Have you ever felt like stress and anxiety were holding you back from being consistent? Send me a DM—I’d love to hear your story. 💬⁣
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01/01/2025

Tired of making New Year’s resolutions that don’t stick? ⁣
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You’re not alone—but it doesn’t have to be this way.⁣
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Swipe through to uncover why most resolutions fail and how you can finally set goals that last!⁣
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🌟 Ready to stop starting over and start seeing results? ⁣
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Let’s chat about how my 90-Day Metabolism Reset Method can help you crush your goals this year—without burnout. 💬⁣
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