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Monday 7:30am - 5pm Tuesday 7:30am - 5pm Wednesday 7:30am - 5pm Thursday 7:30am - 5pm Friday 7:30am - 5pm

Stonegate Wellness & Weight Management, 3901 Stonegate Park, Suite 100, Saint Joseph, MI (2025)

Q: What is the website?

https://stonegatewellnessandweightmanagement.com/

09/07/2025

🏈 Football, Fall Vibes, and a Little Bit of Fitness? Yes Please. 🍂

We’re all for game day snacks and cozy couches, but what if you added a little movement into the mix this season?

Introducing: Touchdown Toning. Our no-equipment football game workout challenge!

Do a move for every play, no gym required. Yes, even in your favorite leggings or while balancing a toddler on your hip.

📣 Here's how it works:

-Touchdown = 10 Squat Jumps
🧡Get that heart rate up to celebrate the score!

-Field Goal = 20 Walking Lunges
🧡 Pretend you’re marching down the field.

-Flag on the Play = 10 Pushups
🧡 Because penalties are painful 😂

-Timeout = 30-Second Plank
🧡 Hold strong while they reset.

-Turnover = 20 Jumping Jacks
🧡 Shake off that fumble energy.

-Commercial Break = Dance Party or Stretch
🧡 Move your body, refill your drink, or sneak in a shoulder roll and sip.

🏆 BONUS:

- If your team scores first: 1-min glute bridges
- If your team wins: celebrate with a hot girl walk or yoga flow

🔥 Pro Tip: Light a fall candle, throw on your team gear, and sip your protein pumpkin chai (yes, we’ve got you covered in that department too 😉).

Who says Sunday can't be equal parts self-care, snacks, and sweat? Tag us if you try it!

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

09/04/2025

What does it actually feel like to be on a GLP-1? Think of it as a rollercoaster, but the kind you’re glad you rode. 🎢

Okay, let’s be for real, the first few weeks can feel a little weird. You might experience nausea, fatigue, or feel totally turned off by foods you used to love. You’re not hungry. You’re not full. You’re just… neutral.

Then things start to shift.

Your definition of “full” changes. Two or three bites in, and you’re done. That can be liberating, but also a little frustrating, especially when social meals lose their usual spark. And those greasy, rich foods that used to hit the spot? Yeah… not worth the aftermath.

And then, something wild happens:

🧠 The food noise? Quiet.
🍟 The cravings? Gone.
🥗 The control? Finally yours.

Mentally, it can feel like peace and a puzzle all at once. But as you relearn how to eat slower, more intentionally, and with protein front and center, you begin to build a food relationship that actually serves you. Totally worth getting on the GLP-1 ride, right?

Now you know what you can expect! So if food freedom, mental clarity, and more energy are on your wish list this Fall, reach out to us at Stonegate!

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

09/01/2025

🍫 These Chocolate Peanut Butter Protein Cups Are Serving “Cozy September Craving… but Make It Healthy” Vibes. ✨

Let’s be real: Fall = a sudden urge to bake something rich, sweet, and comforting. But also… who has the time or the energy? These no-bake protein cups check all the boxes:

Dessert-like ✔️ Protein-packed ✔️ Meal prep-friendly ✔️ Hormone + blood sugar supportive ✔️

Here’s what’s inside:

🥜 Natural peanut butter (or almond if you're fancy)
🍫 Protein powder (chocolate or vanilla)
🥥 A little coconut flour for texture
💧 Almond milk to bring it all together
🧁 A dreamy melted chocolate topping (sugar-free, of course)

💪 Each cup has around 8–10g of protein, barely any sugar, and enough satisfaction to keep you out of the candy drawer.

Keep a batch in your fridge or freezer and thank yourself later.

Because fueling your body should feel a little indulgent, especially during back-to-school chaos and pumpkin-spice-everything season. 🍂✨

Tag us if you make them or swing by Stonegate for more wellness-inspired inspo. We’re all about fueling your goals and your sweet tooth. 💛

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/30/2025

Summer heat got you feeling beat? It might be your B12 talking.

Vitamin B12 isn’t just another nutrient on the checklist. It’s a behind-the-scenes hero for so many of your body’s major systems. 🦸‍♀️

It keeps your brain sharp and focused, protects your nerves (literally, there’s a little coating called the myelin sheath it helps maintain), and can even help with mood and memory. 🧠

B12 also powers your red blood cell production and helps oxygen travel where it needs to go, which means more energy, better workouts, and way less fatigue or shortness of breath. 🩸

And let’s not forget your immune system and digestion! 🍊 Yep, B12 helps with both. It supports immune defense and can be especially helpful if you’ve got gut issues like IBS, celiac, or anything that makes nutrient absorption tricky.

If August has you feeling like you’re running on fumes, B12 might be the boost your body’s been missing.

📍Here at Stonegate, we offer quick, effective B12 injections to help you feel like yourself again: focused, energized, and fully charged. 💉✨

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/28/2025

☀️ Summer cravings don’t have to sabotage your goals… you just need smarter swaps! 🍉🍟

If you love food (and let’s be real, who doesn’t), but also want to feel good in your skin this summer, these healthy swaps are about to become your new go-to’s. Zero sad salads, we promise. 😉

10 Healthier Summer Swaps You’ll Actually Want to Try:

-Instead of coffee creamer → Heavy cream + a drizzle of maple syrup or monk fruit
✨ Creamy, clean, and no weird additives.

-Instead of regular pasta → Chickpea or lentil pasta
✨ More protein, more fiber, same comfort you crave.

-Instead of bagel + cream cheese → Rice cake topped with cottage cheese and everything-but-the-bagel seasoning
✨ Crunchy, savory, and high in protein.

-Instead of ice cream → Frozen banana blended with Greek yogurt and protein powder
✨ All the soft-serve vibes with way more benefits.

-Instead of sugar → Monk fruit or coconut sugar
✨ Sweet without the blood sugar rollercoaster.

-Instead of mayo → Mashed avocado or Greek yogurt
✨ Creamy goodness with bonus nutrients.

-Instead of fruit juice → Infused water or LMNT electrolyte drink
✨ Hydrating and refreshing, minus the sugar crash.

-Instead of chips → Roasted chickpeas or seaweed snacks
✨ Crunchy, salty, and actually satisfying.

-Instead of regular flour → Almond flour or protein pancake mix
✨ More nutrition, fewer crashes.

-Instead of candy → Dark chocolate paired with nut butter
✨ Sweet tooth satisfied and blood sugar friendly.

Now you can still enjoy everything you love about summer, just with a little more intention and a lot more yum. 😋

Need help building habits that actually stick this season? Reach out to us today and we’ll help you with your goals every step of the way!

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/14/2025

MOM MODE: ACTIVATED 💪☀️

No gym? No babysitter? No problem.

Introducing the 10–10–10 Summer Rule. Your go-to, nap-time-approved, full-body workout in 30 minutes.
Here’s the breakdown:

🔥 10 Minutes Lower Body

10 squats
10 lunges (each leg)
10 glute bridges
👉 Repeat for 10 minutes (b***y = activated)

💪 10 Minutes Upper Body & Core

10 push-ups (modified is totally fine!)
10 tricep dips (use a chair, bench, or even a cooler)
10 plank shoulder taps
👉 Repeat for 10 minutes (hello, arms and abs)

🏃‍♀️ 10 Minutes Cardio & Burnout

30 sec jumping jacks
30 sec high knees
30 sec mountain climbers
👉 Rest 30 sec, then repeat for 10 minutes (sweat = guaranteed)

We are calling this “MOM MODE 30” and we guarantee it will work for you because it’s simple, sweaty, and fits into REAL LIFE, meaning you’re more likely to stick with it. No equipment, no overthinking. Just 30 minutes, full-body, and done, because let’s be honest, that’s all moms have time for 💁‍♀️

Save this for busy summer mornings, post-pool movement, or anytime you need a quick mood-boosting sweat! ☀️💦

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/12/2025

August reminder: Your worth is not defined by a chart. ✌️

Let’s break down the truth about BMI.

BMI (Body Mass Index) is a quick calculation using just height and weight. It puts you into a category like “normal,” “overweight,” or “obese”… but it leaves A LOT out.

Here’s why BMI isn’t the full picture 👇

🔹 It doesn’t measure actual body fat. You could be muscular and healthy, but still labeled “overweight.”

🔹 It doesn’t show where fat is stored. And visceral fat (around your organs) is the kind we really want to monitor.

🔹 It doesn’t factor in age, gender, or ethnicity, even though all of those have a huge impact how your body stores and uses fat.

🔹 It doesn’t guarantee metabolic health. A “normal” BMI doesn’t mean your blood pressure, insulin, or cholesterol are where they should be.

So if you’ve ever felt discouraged by your BMI, here is your reminder that it truly is just a number… and Math is not Biology, duh! 🧬 Your BMI is just one data point, not your destiny.

Want a better guide?

At Stonegate, we use an InBody composition scale to measure fat, muscle, hydration, and more, giving you a full view of your health, not just a number.

Ask us how to schedule a consultation to see where you are! 💪

Keep going. Keep learning. And most of all, keep being kind to yourself this August. 💛

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/07/2025

Macros Made Easy (Yes, We Mean Really Easy) 🥑🥚🍓

When you're eating less on GLP-1 medications every bite counts. It’s not just about weight loss, but about protecting your health from the inside out. So let’s talk macros 👇

✨ Protein, carbs, and fats = macros, and each plays a key role in helping you feel full, stay energized, and preserve your metabolism while losing fat.

Here’s what matters most right now:

🥚 Prioritize protein — It protects your lean muscle and keeps your metabolism strong. Think: Greek yogurt, eggs, tuna, or protein shakes at every meal.

🍠 Don’t fear carbs — Just choose whole sources (like fruit and oats) over the ultra-processed stuff. Your brain and body need fuel.

🥑 Eat fats, but watch portions — Healthy fats (like avocado and nuts) help with hormones, satiety, and vitamin absorption.

💦 Focus on nutrient density — Less food, but more intention. Choose colorful veggies, lean proteins, and hydrate often.

💪 Protect your muscle, protect your progress — The goal isn’t just fat loss, but better metabolic health long-term.

And get this: A recent NIH study, linked below, shows patients who prioritize balanced macros on GLP-1s lose more fat, keep more muscle, and feel better doing it.

(https://pmc.ncbi.nlm.nih.gov/articles/PMC10584355/)

No more guessing games or eating “less” just to shrink the number on the scale. It’s about eating smarter and stronger, not smaller.

Need help building balanced meals or figuring out your protein goal? Book a visit and let’s make this both doable and delicious!

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/05/2025

Busy mornings? 😜 Meet your new BFF: Easy High-Protein Egg Bites. The ultimate GLP-1-friendly grab-and-go breakfast!

🥚 Easy High-Protein Egg Bites (Breakfast that actually fuels you!)

🍳 Ingredients (makes 12 bites):

8 large eggs
½ cup cottage cheese (for creaminess + protein)
½ cup shredded cheese (cheddar, mozzarella, or goat cheese)
½ cup chopped veggies (spinach, bell peppers, mushrooms, etc.)
½ cup cooked turkey bacon, sausage, or deli meat (optional for extra protein)
Salt & pepper to taste
Optional: garlic powder, onion powder, or smoked paprika

🥄 Instructions:

Preheat oven to 350°F (175°C).
Spray a 12-cup muffin tin with avocado oil or use silicone liners.
Blend eggs, cottage cheese, shredded cheese, salt, and seasonings until smooth.
Stir in chopped veggies and meat (don’t blend these).
Pour evenly into muffin cups.
Bake 20–25 minutes, until centers are set.
Let cool, then store in fridge (up to 5 days) or freezer (up to 2 months).

🔁 Variations:

Swap turkey sausage for diced ham or veggie sausage
Add hot sauce or salsa on top before eating
Try feta + spinach for a Mediterranean twist

Each bite packs 7–9g protein depending on ingredients. Pair with your protein coffee for a quick, GLP-1-friendly breakfast that powers your morning in under 5 minutes!

☀️Fuel your mornings with something simple, tasty, and made just for your busy life. Ready, set, bite!

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

08/02/2025

💉✨ Shots fired. In a good way! Let’s talk vitamin injections vs. pills (and why both can play a role in your wellness routine).

Ever feel like your vitamins aren’t really doing much? Well, it could be a matter of how you’re getting them.

Let’s break it down: Vitamin Injections vs. 💊 Pills

🔸 Better Absorption
Injections go straight into your bloodstream, bypassing your digestive system. Pills have to be broken down first, and thanks to gut issues or inflammation, many people only absorb a fraction.

🔸 Faster Results
Injections work almost immediately, especially for things like energy, focus, immune support, or workout recovery. Pills can take weeks to build up enough in your system to make a noticeable difference.

🔸 Higher Potency
Injections deliver a therapeutic dose that’s hard (or even impossible) to get from pills alone.
Example: A single B12 shot delivers far more than a high-dose capsule ever could.

🔸 More Convenient
Most injections are weekly or monthly. No daily reminders, no bottles cluttering your counter. Just a quick visit with zero downtime.

🔸 No Fillers or Additives
Supplements are great, but some come with extra stuff your body doesn’t need (like dyes or binders). Injections? Pure, medical-grade nutrients only.

The bottom line: Injections aren’t here to replace supplements! They are here to simply elevate your routine when you need a targeted boost.

At Stonegate, we’re here to help you build the plan that works best for your body. 🤍

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

07/31/2025

Fitness Myth Busters 🚫 You Need to Know

Still think you have to spend an hour sweating buckets at the gym to “earn” results? Let’s set the record straight, because it’s time to ditch the guilt and start moving smarter, not harder.

⏱ 30 minutes of strength or intentional movement (even walking!) can do wonders when done consistently. You don’t need marathon sessions. You need muscle, metabolism, and a plan that works for your life.

Speaking of muscle... No, lifting won’t make women bulky (you literally don’t produce enough testosterone). What it will do? 🏋️ Sculpt, tone, and help you burn more fat even while you sleep. Cardio has its place, but weights? They’re the metabolic MVP.

And if you’re not sore or dripping in sweat? That’s okay. Soreness isn’t proof of progress. And rest days matter just as much as workout days. More isn’t always better. Smarter is better.

And please, don’t sleep on walking. It's low-impact, mood-boosting, stress-lowering magic ✨, especially if you’re on a GLP-1, navigating hormone shifts, or just trying to move more in a busy season.

Always remember, the best workout is one that supports your body, your goals, and your lifestyle. Let’s stop chasing perfection and start building strength with purpose. 💛

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

07/29/2025

What if weight loss isn’t just about the scale… but about how light you feel in your mind, too?

Yes, fat loss can change labs, inflammation, and health risks, but it also has the power to shift how you feel day-to-day.

As your body gets stronger, your mind often follows:

💛 Confidence grows when you feel good in your skin, and that confidence shows up in your work, relationships, and energy.

🧠 Mood and clarity improve when better sleep, movement, and nutrition support your brain’s feel-good chemistry (hello, serotonin + dopamine).

😌 Many even notice less anxiety or depression as blood sugar stabilizes, inflammation drops, and they start feeling more in control of their habits.

And that last part? It’s key.

Because the biggest shift often isn’t just physical, it’s the moment you realize: “I can do hard things. I’m capable. I’m showing up for myself.”

Of course, the journey isn’t perfect. Body image struggles don’t vanish overnight. Fear of regaining weight is real. It’s also important to watch out for identity loss or “imposter syndrome” and be mindful of burnout if you start spending too much time on “perfection.” Sometimes, the mental pressure to “keep it up” can feel heavier than the weight you lost.

But here’s the truth: healing is layered. Growth is complex. And you don’t need perfection to make progress, just a path that prioritizes both your mental and physical health.

☀️ You’re not just losing weight, you’re gaining clarity, confidence, and the kind of resilience that lasts far beyond a goal weight.

You deserve to feel good, inside and out, and Stonegate Wellness & Weight Management is here to help you in the beginning of your journey, throughout this process, and even after your weight loss goal is met.

📍 3901 Stonegate Park Ste 100
📍 Saint Joseph, MI
📲 (269) 281-7042
🖥 https://stonegatewellnessandweightmanagement.com

Stonegate Wellness & Weight Management

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Monday	7:30am - 5pm
Tuesday	7:30am - 5pm
Wednesday	7:30am - 5pm
Thursday	7:30am - 5pm
Friday	7:30am - 5pm