Catherine Marsden Wellness

27/11/2025

Grateful to be able to run and celebrate Thanksgiving at the Turtle Trot 5K in Hilton Head Island.

30/09/2025

Tired of feeling guilty and overwhelmed by diet culture? As a mid-life woman navigating hormonal shifts, your body is changing, but the diet rules haven't. If you're stressed, paralyzed by food choices, and defining your self-worth by the number on the scale, it's time for a change. This isn't about willpower. It's about moving away from all-or-nothing dieting toward a place of peace. Discover how Intuitive Eating can help you reclaim your natural instincts and finally feel vibrant again.

Stop Dieting. Start Trusting Your Body. Read more in my latest blog post.

31/07/2025

You know what’s motivating? It’s not another pep talk or waiting for that magical morning when you finally wake up feeling “ready.”

👉 It’s seeing RESULTS—the kind of progress that makes you think:

💡 “Wow… this is really working.”

💡 “I’m already feeling better, and I’ve just started!”

The fastest way to get there? One step at a time.

When I work with clients, we focus on:

✅ Balancing blood sugar so energy levels stabilize fast.
✅ Increasing daily movement to feel stronger right away.
✅ Boosting protein intake to reduce cravings

Nothing builds confidence faster than real, noticeable progress—no matter how small.

So if you’re stuck waiting for motivation, you can make it happen!

Take one small action today… and one tomorrow, and the next day, and you’ll find that elusive motivation — and the momentum to keep it going!

(Not to mention confidence, energy, and so much more!)

Need help picking an action that makes a difference, fast? DM me and let’s figure out the right one for you!

27/07/2025

If you think success means constantly doing MORE, pushing HARDER, and always reaching just beyond your capabilities…

It’s time to take a deep breath and relax those shoulders!

The real success — the kind you can live with long after you crush your goals — comes when you choose the simple wins… and keep choosing them every day!

Like:

✅ Adding protein to every meal to keep your energy steady.
✅ Getting 7 hours of sleep even when you want to watch the next episode on Netflix
✅ Grabbing a handful of nuts instead of a candy bar.

This isn’t fancy or complicated… and yes, it does require a little stubborn discipline. But it works!

👉 Follow me for more real-life weight loss strategies to stay consistent without starting over every Monday.

22/07/2025

You’re not always gonna feel like it.

But that doesn’t mean you can’t stay consistent…

It just means you need a few go-to strategies for the days when motivation’s MIA.

👉 DM me “READY” and I’ll help you create a simple, doable plan that actually works for your life.

20/07/2025

There’s a myth that being healthy has to look like…

✅ Meal prep every Sunday
✅ 5 workouts a week
✅ Cutting out sugar, carbs, and anything remotely fun

But that version of “health” isn’t realistic for most people over the long term…

And (spoiler alert!) you don’t have to live like that in order to feel amazing.

What if sophisticated actually meant… simple?

Things like:

💡 Going to bed early enough to get 7-8 solid hours of sleep.
💡 Tracking your NON-workout activity to make sure you’re not just active during your workouts.”
💡 Rereading your goals and positive affirmations at least once a week to stay focused.

These habits might not look flashy on the outside…

But they’re foundational. And they help you stay consistent — without burning out.

Simple isn’t just sustainable… it’s smart!

What’s one “boring but effective” habit you’re doubling down on this season? Drop it below—I want to cheer you on.

16/07/2025

You know that moment you’re starving... and suddenly every snack looks like a good idea?
And 10 minutes later, you're wondering how you just ate 300 calories and still feel hungry? 😅
Been there. Here’s the problem…
Most “healthy” snacks are:
❌ All carbs, no staying power
❌ Labeled “clean,” but full of sugar
❌ Basically candy bars in disguise
That’s why I made a list of better ones. 👇
✅ A mix of sweet + salty
✅ Packed with protein, fiber, and healthy fats
✅ All found at your local grocery store — no fancy health food store required
If you want to stay full between meals and crush those cravings...
📥 Grab this FREE snack guide now and save yourself from your next hangry meltdown.

My Top 25 Healthy Grab & Go Grocery Snacks

13/07/2025

If “starting over” is your most-used health strategy… it might be time for a new one.

There’s something sooo satisfying about checking something off your to-do list. (right?!) ✅

That feeling of satisfaction builds momentum…

Even when the effort is small.
And every time you follow through, you’re sending yourself a message: “I do what I said I would.”

It helps you build something powerful: self-efficacy — the knowledge that you can count on yourself to do hard things.

The more you do it, the easier it gets…

And the more momentum you build, the less you’ll need motivation to get started
What’s ONE thing you’ll do today to get closer to your goals? Drop it below and let’s celebrate the momentum 👇

12/07/2025

You know that moment when you’re tired, hungry, or just over it… and you’re tempted to make a choice that won’t feel good later?

This is your backup plan to help you stay on track, so you don’t feel like you're back to square one later.

Which tip do you need the most right now? Drop it below 👇

🔥 Follow for more real-life tools that actually fit your busy schedule.

10/07/2025

I used to roll my eyes when people told me to:

❌ Eat more protein at breakfast.

I mean… does it really REALLY make that big a difference?!

But one day, I decided to go ahead and give it a try. You know, in the spirit of being open-minded.

And guess what?

💡 My energy felt even all morning.
💡 And I wasn’t staring at the clock, waiting for lunchtime so I could eat.”]

Now? It’s a baked-in part of my everyday routine! I don’t even have to think about it.

Funny how the habit I resisted made such a big difference, right?

👉 What’s ONE habit you swore you’d never try… but now you’re secretly obsessed with?

Or is there something you’re still resisting? 👀 Drop it below—I’m all ears!👇

Need a little accountability with your weight loss plan, DM me and let’s make it simple!

09/07/2025

When Rachel first reached out, she had one goal in mind:

👉 Lose 10 pounds and avoid going on blood pressure medication.

But somewhere along the way, she realized the real win wasn’t about the number on the scale...

It was about feeling:

💡 Comfortable in her favorite jeans again.
💡 Hearing her doctor say more medication was not needed
💡 Like she had energy left after work to enjoy life again.

And here’s the part that still makes me smile… she did it without giving up her Friday pizza nights..

You don’t have to be “perfect” to feel stronger, fitter, and faster …. and you absolutely can do it while creating a version of life that feels good to live.

So if you’re stuck thinking I have to choose between enjoying life and making progress… this is your sign it’s possible to have both.

Drop a 🎉 if you’re ready to feel good in your body and your life again! Or DM me “START” and I’ll share the first simple shift I give every client to get started.

07/07/2025

You know that moment you’re starving... and suddenly every snack looks like a good idea?

And 10 minutes later, you're wondering how you just ate 300 calories and still feel hungry? 😅

Been there. Here’s the problem…

Most “healthy” snacks are:

❌ All carbs, no staying power
❌ Labeled “clean,” but full of sugar
❌ Basically candy bars in disguise

That’s why I made a list of better ones. 👇

✅ A mix of sweet + salty
✅ Packed with protein, fiber, and healthy fats
✅ All found at your local grocery store — no fancy health food store required

If you want to stay full between meals and crush those cravings ...

📥 Grab this FREE snack guide now and save yourself from your next hangry meltdown.