IronStrong Coaching

03/25/2025

Sugar can be SNEAKY….and it’s hiding in plain sight in many of the foods that we “think” are healthy.

If you're a busy mom trying to make healthier choices, you’ll want to be on the lookout for these foods that might be sabotaging your energy, weight loss efforts, or workout recovery.

Here are 7 sneaky (& unexpected!) places added sugars can be hiding:

1. Instant Oatmeal Packets: These are usually loaded with sugar. Go for plain oats and add natural sweetness with fresh fruit.

2. Non-Dairy Milks: Almond, oat, and other plant-based milks are usually sweetened. Opt for the “unsweetened” versions to skip the extra sugar.

3. Nut Butters: Check those labels! Many brands add sugar to make it sweeter. Look for all-natural options made with just nuts and salt.

4. Dried Fruit: Even “healthy” dried fruit can be loaded with sugar, especially things like dried cranberries. Choose brands with no added sugar or stick to fresh fruit.

5. Granola Bars: Marketed as a healthy snack, but many have as much sugar as candy bars! Choose bars with minimal sugar and real, whole ingredients.

6. Flavored Yogurt: Fruit-flavored yogurts can be sugar bombs. Stick with plain Greek yogurt and add your own berries or honey.

7. Salad Dressings: Store-bought dressings often sneak in a LOT of sugar. Make your own with olive oil, vinegar, and fresh herbs.

Suggested CTA: 👉 Follow me for more simple swaps and healthy eating tips to keep your energy high and your body feeling its best!

03/24/2025

Let’s give some credit where it’s due: “A healthy outside starts from the inside.” — Robert Urich.

Your gut is the real unsung hero. It does SO much more than just digest food — we’re talking about energy levels, your mood, and even your skin.

When your gut’s happy, you just feel better. But when it’s off, there can be bloating, fatigue, and those all-around blah feelings.

So, how do we keep our gut in check without overcomplicating things?

🥦 More fiber. Think veggies, fruits, and whole grains. Your gut loves it.

💧 Water = magic. I know, it sounds basic, but staying hydrated keeps everything moving the way it should. If you’re feeling sluggish, start here!

🚶 Take a walk. Even a 10-minute stroll after a meal can work wonders.

One thing that’s made a difference for me: I get veggies with every meal and I try to move as often as I can throughout the day. They are seemingly small things, but it makes for better days.

Your gut is always talking to you—are you listening? Drop ONE habit you’re working on to keep your gut happy in the comments. Let’s swap ideas!

03/17/2025

Hey, busy professionals, this one’s for you: “Balance isn’t better time management, but better boundary management.” — Betsy Jacobson.

Want some tips that ACTUALLY help you to create more balance in your life?

🛑 Say “no” more often: Protect your energy by only committing to what truly matters. It’s not selfish… and it’s 100% necessary.

📅 Schedule downtime: If rest isn’t on your calendar, you’ll skip it. Treat your self-care time as seriously as any other appointment.

🙅‍♂️ Drop the guilt: None of us can “do it all.” Letting go of the pressure to be perfect can be a huge relief.

For me, finding balance meant setting a non-negotiable ‘close things down by 7pm’ rule so I could recharge before bed. It was reallllly hard at first, but my mental health and energy levels have thanked me ever since.

So, what boundary could you set TODAY to feel more balanced in your own life? Let me know below!

If this hits home, save this post and follow me for more real, relatable advice to help you build a consistent workout routine without burnout.

03/13/2025

Your body is always communicating—it’s just a matter of tuning in. These 3 signs might be your body’s way of saying, “Hey, I need a little help!”

Which one feels the most relatable to you right now?

Save this for the next time you’re feeling a little off, and follow me for more strategies to get your body back into balance and lose that last 20 pounds!

03/12/2025

Hey Busy Professionals: Exhausted? Bloated? Running on fumes? 😫

You’re not alone. Most of us are juggling:
❌ Nonstop schedules
❌ Bloating & low energy after meals
❌ And the frustration of feeling “off”

That’s why I created the FREE 12-Step Gut Health Roadmap—to help you:

✅ Feel refreshed and energized every day
✅ Build gut-friendly habits that fit YOUR life
✅ Finally feel GOOD in your body

You don’t have to settle for “just okay.”

🔥 Comment GUT HEALTH to get your FREE guide today!

03/11/2025

There is so much noise in our world today - what the world defines as success, adversity when you do succeed, so many boxes people will put you in or words they will use about or against you. The ONLY voice and opinion that matters is that of your Creator!! Never forget that!!

03/10/2025

In a world that makes us feel like we should be doing all the things, it’s easy to forget that every choice has a COST…

When you say “yes” to one thing, you’re inevitably saying “no” to something else. That’s just a part of life. Think about it:

👉 If you’re training for a marathon, you might have to trade it for some time with your friends.

👉 Or maybe you’re meal prepping to stay healthy, which means scrolling less downtime on the weekend.

At the end of the day, getting clear on what matters MOST means making intentional trade-offs...

So, what’s one trade-off you’re willing to make to put your 2025 goals first? Drop it below — I’d love to support you.

⚡️ If you want more real-life tips and strategies to keep life balanced and your goals on track, hit follow—we’re in this together!

03/07/2025

If you know the author of your story, you can surrender control, and rest in the fact that his plan and timing are best, no matter what!

03/06/2025

“I don’t feel worthy of investing in myself.”

Yikes. Here’s something most people don’t ever talk about. Here we go...

I’ve had conversations with people who constantly give everything to their families, careers, or friends, but struggle to give themselves even a tiny FRACTION of that time or attention.

They’ve told me things like, “I’ll focus on myself when...” always putting their well-being on the back burner.

We all know that “when” never really comes... because the truth is there will always be more to do, more people to take care of, and more excuses to put yourself last.

I want you to know that YOU are worth it right now. Not “when you lose the weight,” or “when you have more time,” or “when you’ve taken care of everyone else.”

Right now, just as you are.

And you already know you can’t run on empty forever — eventually, it catches up with you.

When I work with clients who feel unworthy of investing in themselves, we focus on:

👉 The fact that taking care of yourself isn’t a luxury — it’s what gives you the energy to show up for the people who rely on you.

👉 Even carving out 15 minutes a day to do something just for you can remind you that your needs matter, too.

👉 Speaking to yourself with the same kindness you’d offer a loved one helps you see that you’re deserving of care and attention, no strings attached.

Because here’s the bottom line: You are worth making yourself a priority — not because of what you do for everyone else, but because YOU matter. End of story!

If this resonates, drop a comment or shoot me a DM.

03/04/2025

What you focus on determines the direction your life heads… Choose your focus wisely!

03/03/2025

Think about how many times a day a negative thought pops up in your head. Probably a lot right?

Well that’s completely normal. Happens to me, too (often)...

And from experience, I’ve learned that the key isn’t NOT to have any negative thoughts (which is pretty much impossible)... but it’s to learn how to respond to them.

Here’s a powerful exercise I use with my clients:

1. Notice the thought. Instead of fighting it, acknowledge it. If it’s a thought like, ‘I’m never going to be able to lose weight,’ just notice it without judgment.

2. Name it. Give that thought a label, like “the critic” or “the perfectionist.” Naming it helps you create distance.

3. Redirect your focus. Choose a thought or action that serves you better, like, “I’m committed to taking one step at a time.”

Remember, thoughts are just thoughts. They don’t dictate your reality—unless you give them the power to!

The next time a negative thought pops into your head—try this quick exercise and see if it makes a difference!

03/01/2025