Lacy J. Martin Health Coach

09/23/2025

09/19/2025

Wall sits!
https://www.facebook.com/story.php?story_fbid=687534404356632&id=100093002365051&post_id=100093002365051_687534404356632&mibextid=Nif5oz

Just 60 seconds a day of wall sits can have a surprisingly profound impact on your body and overall health. What looks like a simple static hold is actually a powerful full-lower-body and core challenge. By pressing your back firmly against the wall and sinking into that invisible chair, you’re activating your quads, glutes, hamstrings, and even your abdominal muscles in one coordinated effort.

Over time, this isometric hold builds muscular endurance the ability of your muscles to stay engaged under tension which translates directly into better performance in running, cycling, and everyday movement.

But the benefits go far beyond strength. Wall sits naturally encourage proper spinal alignment, training your body to maintain an upright posture and reducing the strain on your lower back. They also stimulate circulation, counteracting the stagnation caused by hours of sitting at a desk. With improved blood flow comes not only healthier muscles, but also better oxygen delivery throughout the body, which can leave you feeling more energized.

On a deeper level, wall sits are as much a mental challenge as they are physical. The longer you hold, the more you confront discomfort and the urge to quit, which sharpens your mental resilience and discipline qualities that carry over into every aspect of life.

What’s even more impressive is the research: studies show that this single exercise can lower blood pressure more effectively than many aerobic or strength routines. And when practiced consistently, wall sits can improve mobility, stability, and posture in just a matter of weeks, making them one of the simplest yet most transformative additions you can make to your daily routine.

09/13/2025

I wish more doctors researched. But it's getting better. 🩷

08/03/2025

Sunday!

07/20/2025

Workout this morning, 30 minute core and legs. Post oikos protein shake. 3 weeks with no alcohol. Trying for a reset. A shake for breakfast and lunch and a hearty dinner with protein and veggies. My health is important and cutting out processed foods and making it simple works for me. My goal is a month with no alcohol. And to drop some of the weight I've gained the last 2 years. Making a strict change reminds me of the discipline and will power I yield. We can do anything we set out to do. 💜

07/12/2025

Working with a 30lb kettlebell this morning. Strength training matters as we get older. Leg,core,and glute strength mean better balance and bone health. Happy Saturday!

07/10/2025

Tonight!

06/18/2025

This! Happy Hump Day!

05/28/2025

6am work with this lady. It makes our day so much happier!!

05/10/2025

Pyramid challenge with weight. 15 to 35s. I don't know if I'll ever be able to pull out a good push up. 😵‍💫

05/08/2025

I struggle with this daily. Anyone else? It's easy to dog on yourself when things aren't going right or when you feel down. Or, just in general sometimes. We've got to bring ourselves back to love and kindness. Self work is always being done, if we are recognizing negative self talk as harmful to our growth and well being. Negative self thoughts will always creep in, the key is to let them go.