Mind Body With Soul

02/14/2026

Happy Valentine’s Day ❤️💕

Valentine’s Day looks a little different in this season of life - & honestly, I wouldn’t trade it for anything ☺️🤩

Today I’m blessed to spend it w/ my valentines:
Sticky hands.
Big hugs.
Little giggles.
& a hubby who still makes my heart full ❤️💕

It may not be fancy dinners & late nights out right now - it’s heart-shaped crafts, extra cuddles, & loving on the people God gave me to care for. & that feels pretty perfect 🙏🏼😍

Love isn’t just romance - it’s family, laughter, teamwork, sacrifice, & showing up for each other daily

My heart is full today 🥰

✨ Who are you spending Valentine’s Day w/ this year? Drop a ❤️ for your valentines below!

02/13/2026

🦋 A new health favorite I’m actually excited about, that I use no been using daily for over 4 years

& only now it’s the one thing everyone in the health space is buzzing about…
👉 Creatine for women

For years it was marketed as a “guy supplement” for bulking - but the research now is showing it’s one of the most supportive supplements for women, especially as we age

Why I love this trend:
🦋 Supports lean muscle
🦋 Helps with strength + recovery
🦋 May support brain function
🦋 Helps maintain muscle during fat loss
🦋 Can support hormones + metabolism

& no - it does NOT make you bulky.
Muscle is protective. Muscle is longevity. Muscle is metabolic insurance.

As women move into their 30s, 40s, & beyond, preserving muscle becomes non-negotiable if we want to age gracefully

This is one of those trends I can truly get behind because it supports what I’ve been preaching for years: strong over skinny - ohh & I enjoy it in my coffee every morning 😉😏

✨Curious if creatine makes sense for your season & goals? Comment LEAN or DM me. Let’s personalize your plan instead of following random trends 🦋

02/12/2026

🦋 Transformation Thursday - but not the kind you’re expecting.

This one isn’t about the scale.
It’s about my mindset around food - and how drastically it has changed

8+ years ago, I truly believed this was a “healthy-ish” meal:

🥑 Double whole wheat (or white flour sourdough) avocado toast
🍳 2 poached eggs
🍟 Fries
🥗 Side salad
🥞 Shared pancakes w/ my now husband

I mean…I was eating avocado toast, right? That has to be healthy?!

NOPE. Wrong. 😅

On the surface it looked healthy.
But it was overloaded, unbalanced, blood-sugar spiking, & not aligned w/ what my body actually needed - especially in the season I was in

The biggest transformation in my life hasn’t just been weight.
It’s been learning:
🦋 What truly supports my metabolism
🦋 How to balance protein, carbs, & fats
🦋 How to eat for hormones
🦋 How to nourish w/out overdoing

I’ve come a long way from “healthy-looking” to actually healthy

& here’s the empowering part - once you understand how to fuel your body correctly, it changes everything

✨ If you’ve ever thought something was healthy just because it looked trendy, comment REAL HEALTH or DM me. I can show you how to eat in a way that truly supports your body in this season🦋

02/12/2026

🦋I haven’t had much time for movement lately…& no, this isn’t an excuse - it’s just the honest truth of this season.

The good news?
I’ve been very consistent w/ my eating, staying on point & fueling every 3 hours - even while being in the middle of my religious fast. That part has felt really grounding and honestly great

But here’s what I’m noticing:
I miss movement.
& my body is reminding me that it needs it.

When I don’t move enough, I actually feel worse - more stiffness, more discomfort, more aches. Movement for me isn’t just about workouts…it’s about keeping my body feeling good & functional

This is a good reminder that health isn’t one-dimensional.
Nutrition matters.
Faith matters.
& movement matters too - even gentle, intentional movement.

✨ If you’re in a season where you’re doing some things well but need help fitting movement back in realistically, comment MOVE or DM me. Let’s find what works for this season of life 🦋

02/11/2026

😏😏😋😋

Berry Crumble - (S)

Blackberries and raspberries are in many local grocers right now at some of the best prices of the season, but if you can't find them fresh, frozen berries are a great alternative!
Berries are considered a foundation food within the THM lifestyle. Blackberries ranked as number one for antioxidant content. Strawberries, raspberries and blueberries all showed up in the top ten. Get your berry fix on with this amazing Berry Crumble!

Serves: 6

Ingredients
Berries:
*5 cups fresh berries (can use frozen)
*1 Tbsp TH Gentle Sweet (or 1/2 tbsp TH Super Sweet Blend)
Topping:
*1/2 cup coconut flour
*1/2 cup golden flax meal (or ground golden flax seed)
*1/4 cup TH Gentle Sweet (or 2 tbsp TH Super Sweet Blend)
*1/2 tsp TH Mineral Salt
*1/2 cup butter (cold)

Instructions
*Put berries into a pie pan or 8×8 baking dish.

*Sprinkle with 1 tbsp of Gentle Sweet (or 1/2 tbsp of Super Sweet Blend)

*In a separate bowl or a food processor add all the dry ingredients for the topping.
*Dice cold butter into cubes and then cut in using a pastry cutter or pulse in the food processor until topping resembles a coarse meal.

*Gently press topping on top of berries, covering evenly.

*Bake at 350 for 30 to 40 min or until berries are bubbly and topping is browning.

Recipe Notes:
*The berries will release a bit of their juice so this will be dripping with sweet goodness, especially when hot. As it cools there will be less liquid. It is delicious either way.
*You can use 1 c of Trim Healthy Mama's Baking Blend in place of the coconut flour and flaxmeal if desired.

This recipe and many others can be found at trimhealthymembership.com

02/11/2026

😏😏😋😋

Apple and Walnut Salad (E)

Enjoy this amazing salad with fresh apples, walnuts, tuna and lovely romaine!! The dressing on this salad is just out of this world delicious!! This recipe is part of the Veggie-Full Ultra-Trimming Menu!

Serves: 1

Ingredients
*1 Finely Does It Romaine Hack Recipe (1 head romaine lettuce; finely diced)
*1 apple (diced)
*balsamic vinegar (to taste)
*apple cider vinegar (to taste)
*TH Mineral Salt (to taste)
*TH Gentle Sweet (to taste)
*3 ounces tuna (3-oz foil pack of tuna or chicken breast)
*1 sprinkle Make 'Em Count Spicy Nuts Recipe (garnish amount to stay in E-mode)

Instructions
*Place the romaine lettuce in a bowl or on a plate.
Add the apple and then pour over both kinds of vinegar liberally, sprinkle on the mineral salt and the THM Gentle Sweet to taste. Stir all together well.

*Add tuna and then nuts and you’re done!

Make 'Em Count Spicy Nut Hack
Ingredients
*chopped nuts (we chose walnuts; as many as you like) (best to do a whole lot as they will keep well in a baggie in your cupboard)
* Bragg liquid aminos
*cayenne pepper
*TH Gentle Sweet (optional; see Recipe Note)

Instructions
*Spread nuts out on a baking dish. Sq**rt Braggs liberally over them then generously sprinkle with cayenne pepper (you should put more on than you think you’ll like as you need each tiny nut morsel to really count flavor wise in your meal).

*Put tray on medium rack in oven and broil until tops of nuts start to brown (this only takes a minute or two so keep a vigilant watch so nuts don’t burn and blacken). Toss nuts then broil again until new sides of nuts are browning… another minute or so.
Remove from oven, allow to fully cool before putting in ziplock baggie.
If you love a little sweetness to your nuts, sprinkle some THM Gentle Sweet over the cayenne pepper.

Recipe Notes:
Apple and Walnut Salad is part of the Veggie-Full Ultra Trimming Menu.

Find these recipes and more at trimhealthymembership.com

02/10/2026

🦋 Here’s another health trend that’s getting a LOT of attention right now (for good reason) 😏

The trend? Nervous system regulation.
& no - it’s not just about “relaxing more.”

More research is showing that chronic stress & staying in fight-or-flight mode can directly affect:
🦋 Weight loss resistance
🦋 Hormone imbalance
🦋 Poor sleep
🦋 Digestive issues
🦋 Low energy

If your nervous system doesn’t feel safe, your body won’t prioritize healing or fat loss - no matter how “perfect” your diet is.

That’s why practices like:
✔️ walking
✔️ breathwork
✔️ strength training (not over-cardio)
✔️ adequate fueling
✔️ consistent routines

are becoming core health tools - not extras

✨f you feel like you’re doing all the right things but your body still feels stuck, comment CALM or DM me. I’ll help you support your nervous system so your body can finally respond 🦋


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02/10/2026

Thanks for being a top engager and making it on to my weekly engagement list! 🎉🙌🏼💕

Samantha Hokinson, Cao Sequeira, Maria Oliveira

02/09/2026

🦋 If yesterday didn’t go as planned, today is NOT the day to punish yourself

If you over-indulged during the Super Bowl, hear this loud & clear:
👉 Deprivation is not the answer.

Today is simply a new day - not a reset button, not a punishment, not a reason to restrict. Just start again.

Fuel your body correctly, not aggressively:
🦋 Prioritize protein
🦋 Eat balanced meals
🦋 Hydrate well
🦋 Move your body gently if you can

Your body doesn’t need extremes - it needs consistency & care. When you respond w/ nourishment instead of restriction, you stay on your path w/out triggering the cycle of guilt & overdoing it.

One meal didn’t derail you.
One day didn’t undo your progress.
What matters is what you do next

✨ If you’re choosing progress over punishment today, comment RESET or DM me. You’ve got this - keep going 🦋

02/09/2026

🦋 Pause for a moment & reflect - who are you walking this health journey w/?

“How good and pleasant it is when God’s people live together in unity.”
- Psalm 133:1

This verse speaks so deeply to health, even if we don’t always realize it.
Unity isn’t just about relationships - it’s about alignment

When your mind, body, & soul are working together, health begins to flow.
When your habits align w/ your values.
When your goals align w/ your season.
When you surround yourself w/ people who encourage growth instead of extremes

Health was never meant to be a lonely journey.
We thrive when we are supported, encouraged, prayed over, & held accountable - just like Psalm 133 describes

There is something powerful about walking in unity:
🦋 unity w/ God
🦋 unity w/in yourself
🦋 unity w/ others who are pursuing wellness too

That’s where growth happens.
That’s where healing happens.

✨ Who are you walking alongside on your health journey right now? If you’re ready for support, encouragement, & alignment, comment UNITY or DM me. Let’s do this together - mind, body, & soul 🦋

HealthCoach

02/09/2026

🦋 Super Bowl Sunday looks a little different over here…& I LOVE it 💕

Nope - my Dallas Cowboys didn’t make it (of course 😅), but that never stops us from watching, cooking, & celebrating anyway. Football, food, family, and friends? Always a win in my book 🏈🇺🇸

What made today extra special for me was this: everything we made was on plan & healthy - & no one felt deprived for a second. That’s a proud moment right there.

Here’s what was on the menu:
🦋 Fresh guacamole
🦋 Nachos using
🦋 Chili made in my
🦋 Bacon-wrapped wieners cooked w/ monkfruit
🦋 Oven-baked wings (crispy + delicious!)

This is what sustainable health looks like - enjoying traditions, honoring your goals, & feeding your people well w/out missing out

Sundays like this remind me that health doesn’t mean skipping life - it means living it better

✨ If you want help creating game-day (or party-day!) menus that keep you on track & happy, comment GAME DAY or DM me. You can have both🦋