Live Free Wellness

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Live Free Wellness

Hi, I’m Marrisa! Tranformational Speaker
Cancer Survivor & Solo mom
👩🏻‍⚕️RN, BSN, MPH, CPT

I help people who feel beaten down after life shifts—those in the “now what?”—realign & rediscover who they are through integrative wellness & holistic coaching.

02/11/2026

I heard a 90-year-old woman being interviewed today.
They asked her for advice on living.

She said three things.

Move your body well.
Feed your body well.
Rest your body well.

And I just sat with that.

Because it’s so simple.
And also… not always easy.

There have been seasons in my life where I moved my body well.
Seasons where I fed myself better.
And seasons where rest was the hardest one to honor.

But those three things stay with me today.

Not as rules.
Not as another thing to perfect.
But as a reminder to come back to the basics.

This is how I think about health and healing.
Supporting the body instead of fighting it. Noursihing it and loving it.
Listening instead of forcing.

So today, that’s the invitation.

Move well in whatever way you can.
Nourish yourself without guilt.
Let rest be part of the process.

That’s enough.

02/10/2026

Whew.

Asking for help.
And actually allowing it.

I’m independent by nature.
I’ve spent a lot of my life doing things on my own.

So when someone offers help,
My first instinct is always, “No, I’ve got this.”

But I’ve learned to pause.
And say yes.

Not because I owe anyone anything
but because support is being offered.

Letting myself receive help
has been one of the most empowering shifts of my life.

You don’t have to do everything alone.

02/09/2026

Just wanted to come on and share for a minute.

As part of my program, we do Reiki.
For me, it’s a smooth energy shift.
Something gentle but powerful that happens in the body.

We also do breathwork.

Breathwork creates electrical impulses in the brain.
And for me, that sometimes looks like seeing colors.
Gaining clarity.
Breaking through things that felt stuck for a long time.

It’s a three-part breath
in through the abdomen,
in through the chest,
out through the mouth.

It’s arrhythmic.
And it works.

It’s helped me move through trauma.
It’s helped me when I’m really in the struggle.
And honestly, it’s been deeply transformative.

This is why I share it.
And why I bring it into my work with others.

02/06/2026

Massage for some of us is necessary!
It’s all about taking care of you.

Fun facts- massage therapy lowers the stress hormone cortisol and increases the "feel good" neurotransmitters like serotonin and dopamine, improving mood and reducing anxiety, while also working to boost circulation, relax muscles and strengthen your immune system.

So when you've lived through trauma, illness, grief, burnout, or are in survival mode,
the body often stays braced- tense, even when the crisis is over.

Massage becomes a bridge.
Back into your body.
Back into presence.
Back into yourself.
Back into healing.

This is how we begin to realign the system,
release the tension,
and reclaim our sense of ease, safety and self.

If you’re in the “Now what?” phase and ready to reconnect with yourself on a deeper level,
DM LIVE FREE or explore working with me inside the Live Free Wellness Coaching Program.

02/04/2026

So grateful to be featured in Voyage LA ✨

This article shares more of my story, the path that led me to Live Free Wellness, and why I’m so passionate about helping others move through life’s challenges with intention, resilience, and heart.

Thank you to everyone who has supported this journey, this one means a lot. 💛

Link in bio to read the full feature.

01/29/2026

We’re living in a really interesting time.

Not because everything is “new,”
but because we’re finally paying attention.

Our bodies are dealing with things past generations didn’t
wifi, phones, constant stimulation, environmental stress.

So we get to be more intentional.

Simple tools.
Small shifts.
Things that protect our nervous system and reduce inflammation.

Not to biohack life.
But to support homeostasis, so we can think clearly, feel better, and actually live.

This is how I approach health.
Grounded. Practical. Supportive.

If you want help figuring out what actually supports you, I’m here.

01/07/2026

Habits.
Routines.
Schedule.

This one is big for me and also totally backed by science!

When you create routines, your brain doesn’t have to work so hard. Things start to feel more automatic. Clear. Supported.

And that’s when decision-making gets easier.
That’s when life feels less chaotic.

So let me ask you:

You wake up in the morning what do you do?
What are your habits?
What routines are you doing?
What does your schedule actually look like?

Because this isn’t about not going with the flow.
It’s about helping your brain function better so decision making comes with more ease!

01/05/2026

Goals don’t have to be rigid to be real.�Clarity + intention + focus go a lot further than rigidity or pressure ever will.
Sometimes it’s not about pushing harder — it’s about listening.

I listen.
I simplify.
I pay attention to what actually guides me.
And I do the next step to accomplish or create my next goal.

It can be simple or big and ambitious.

Because when goals get too complicated or the next steps aren’t laid out, they can get hard to follow through on.

This is the work I love doing with people
getting clear, stripping it down, and making goals doable.

So let me ask you...
what’s your goal?
do you have clarity on how to accomplish it?
and how are you accomplishing it?

Drop it in the comments.

12/31/2025

Gluten-free, refined sugar–free baking isn’t about restriction. I’m not even gluten-free, but this recipe is so easy, delicious, and loved by me and my son, how could you not make it?

These banana, carrot, ginger muffins are hearty, nutrient-dense, and help keep you full while supporting digestion, steady energy, and a regulated nervous system. Grounding. Nourishing.

Perfect for early morning breakfasts, tucked into lunchboxes, or an afternoon snack when your body needs a little extra care.

No guilt. No hard sugar crash. Quick, easy, and kid-friendly.
Just food that says: I’ve got you and your family.

This is living inspired, how we nourish ourselves and our families while healing and rebuilding, especially as we step into a new year.

Want the full recipe?
DM me MUFFIN and I’ll send it to you.

12/29/2025

Feeling it.

Not because everything is perfect.
But because I’m present.

In my body.
In my truth.
In this season of becoming.

This is what alignment feels like when you stop rushing your own healing
and start trusting yourself again.

Living Inspired. Realigned. Rooted.

12/27/2025

Cold plunging doesn’t have to be just a trend. It’s nervous system work.

Cold exposure has real, science-backed benefits, and when used intentionally, it’s one of the most effective tools for regulation and resilience. Start with what works best for you even if it’s one min. 2-3 mins will help body recovery and longer will help with energy and mental clarity (4-10 mins)

Why I use it:
Reduced muscle soreness & faster recovery
Improved mood (↑ dopamine, ↓ cortisol)
Increased metabolism by activating brown fat
Better circulation & lymphatic flow
Sharper mental focus & stress tolerance
Potential immune system support

But the real magic?
Cold teaches your body how to stay present in discomfort and then return to safety. That skill translates far beyond the water. When you are in it- you are practicing a strong form of mindfulness. Being present. Remember to breathe. Focus on your breath.

What’s the most effective way to do a cold plunge at home if you don’t have one?

End your shower with 30–60 seconds of cold
Gently submerge your face in a bowl of ice water for 15–30 seconds
(This is a nervous system regulation tool I learned years ago in therapy—and it works.)

Cold → breath → regulation → warmth.

That sequence matters.
This is how we train the body to feel safe again. To know and feel regulated.
Less spiraling. More clarity. Building trust in yourself.
Use the tools. Respect the body. Living Inspired.

If your nervous system feels stuck in survival mode, Comment ‘REGULATE!

12/25/2025

SENDING CARE
to those who are…

moving through this season quietly
feeling disconnected or far from loved ones
navigating illness or recovery
holding grief or anniversaries
struggling with their mental or emotional health
working while others are resting
feeling alone, overwhelmed, or unseen

You matter.
You’re not forgotten.
Light and care are being sent your way.

Happy Holidays! ❤️

Address

1125 N McCadden Pl
Los Angeles, CA
90038

Website

http://Livefreewellness.org/

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