Tina Lahman - Certified Health Coach

11/28/2025

Every day this week:
trust the process… trust the process… trust the damn process.
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11/14/2025

✨ Educational Post: Inflammation, Menopause & Plateaus

🔥 Did you know…? (Save This)

If you’re in your 40s, 50s, or 60s and feel stuck ~ your body isn’t broken.
It’s inflamed, stressed, or under-fueled… and it’s trying to tell you something.

Here are 3 things that secretly stall fat loss in midlife:

1️⃣ You’re not eating enough protein

As estrogen drops, your muscle breaks down faster —
→ slower metabolism
→ more cravings
→ harder to lose fat

Aim for 25–35g per meal and your body will respond FAST.

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2️⃣ Chronic inflammation is stealing your energy

Inflammation shows up as stiffness, bloating, cravings, fatigue, and “why do I feel so off?”

Simple daily wins that help:
• bone broth
• leafy greens
• omega-3 fats (salmon, walnuts)
• 7–8 hours of sleep
• 20–30 minutes of daily movement

Quiet, simple changes… huge difference.

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3️⃣ You’re doing more, but recovering less

Midlife bodies need recovery as much as the workout.
The real formula is:
Strength + walking + cardio + hydration + electrolytes + sleep.

Recovery isn’t weakness — it’s strategy.

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✨ Your body isn’t fighting you. It’s asking for support.

Small, consistent habits (the quiet ones)… that’s where the magic happens.

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11/14/2025

It’s all fun and games, until….
🐶💙🏋️😂😫

11/07/2025

Boogie is all smiles after a good check up with her favorite vet … until I told her we have to cut back on snacks… 🐶

11/03/2025

Strength doesn’t just come from workouts & clean eating. It’s in how you reset, refocus, and keep showing up. 💪
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10/18/2025

07/16/2024

Captured this on my run last evening.

11/13/2023

Happy Monday EVERYONE!
Monday gets a bad rap! BUT, it doesn’t have to!
I always try to start my week off on right foot. One way I do this is, I try hard to never skip a Monday workout.
The simple fact that it’s Monday may be reason enough for you to want to skip…You have to go to work. The weekend was way too short. You laid on the couch all weekend and watched football, or perhaps you worked all weekend at home or otherwise and now you just don’t want to deal with Monday in any way shape or form. Guess what? That’s even more reason to work out!
Getting a Monday workout in is going to set your mindset for the rest of the week.
Here’s how:
* Helps you to focus at work, which..
* Will make you more productive.
* You’ll be in a better mood.
Your coworkers will appreciate that!
* You’re more likely to work out the rest of the week.
* You’ll sleep better…
These are just some of the reasons!

If you haven’t worked out yet today, it’s not too late! I haven’t either, yet!

As you can see, I can’t wait to get home and work out! Not too mention, these poor little biceps need it! 😂
Remember, the only work out you’ll regret is the one that you didn’t do!!

10/14/2023

Just another Friday night workout with this cool cat….
About to spot for chest press..

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10/02/2023

“Even the best weeks start with Monday.” ~

Exercise is a great way to kickstart not only Monday, but can set the tone for the rest of the week! Here are just some of the many reasons you should work out on Monday:
* Studies show that exercise gives you energy and makes you more productive. What better way to get tasks completed 1st thing, or perhaps tasks you’ve been putting off!
* Feeling stressed at work? Exercise helps to lower blood pressure and helps to reduce your stress level.
* Exercise helps to fight depression. Whether your depression is ongoing or your depressed because it’s Monday, exercise will help. Endorphins are released in the brain when we work out, giving an overall feeling of well being.
* You will smile more. 😊 Your clients/customers will love it! Granted, your coworkers might wonder what’s going on, especially if they hate Mondays ..and or every day. 🤣 😊
* You’ll sleep better. Even 30min can help improve sleep. For more sleep benefits, aim for 2.5 hours of moderate activity and 2 days of strength training a week.

So there you go! Just a few of the many benefits.
Reason enough to make a Monday workout a part of your routine. If for some reason you don’t get that Monday workout in, no excuses! Start on Tuesday. While Monday is a great way to start your week, you don’t have to wait for Monday. Every day is a new day, a fresh start.. Just remember, Some day is not a day! You have to start! 😊

09/14/2023

09/10/2023

Cheese, grapes and celery (yes celery) go great together and will keep you feeling full! Try it!