God Is in This: Why the Health Journey Is Spiritual
Have you ever wondered why making changes to your health feels so deeply personal?
Why does it stir up so many emotions– sometimes even shame, frustration or grief?
Your health journey isn’t just physical. It’s not just about weight, waistlines or what’s on your plate.
It’s deeply spiritual— and God is in this with you.
You Are MORE Than a Body– You’re a Whole Person!
As daughters of God, we’re created as body, soul and spirit. You can’t just separate one out to work on, even though there are many surface-level fixes out there that keep you dealing with surface-level issues.
But real transformation– the kind that sticks– is rooted in the heart.
Your body matters to God.
Your thoughts matter to God.
Your struggles and victories on the health journey?
They matter to Him too!
Romans 12:1 reminds us to “present your bodies as a living sacrifice, holy and acceptable to God.”
That’s not a demand to be perfect (whew!)– it’s an inviation to bring all of you to Him.
Even the parts you feel ashamed of.
Even the pieces that feel too broken or too far gone.
Your Health Journey Is a Path of Connection
When you start to care for your body with grace and intention– not punishment or comparison– you begin to live in deeper connection with your loving Creator.
The One who created you in His image and delights in you just as you are.
As a result of that connection…..
🙏 Movement becomes an act of worship.
🌸 Breath prayers reconnect you to your Source.
🍎 Choosing nourishing foods becomes
a response to His love,
not a desperate attempt to earn approval.
You don’t have to prove anything– health is about living in alignment with who God says you are.
God Meets You in the Struggle
Half the battle is giving yourself permission to struggle!
Some of the most spiritual moments in my own journey have come in the midst of hard things: the frustration of physical limitations, the shame of past habits (or “falling off the wagon”), or the discouaragement of staring over (again).
But God is so faithful to meet us there– right in the middle of the mess!
He doesn’t wait until we’ve “got it all together” or figured out the “perfect” routine.
He’s in the baby steps.
He’s in the breath work.
He’s in the 5-minute workout that felt like a mountain to climb.
The health journey becomes spiritual when we stop separating our wellness from our walk with God.
When we invite Him in.
Grace Over Guilt
I always say this is a grace-based apporach, not guilt-based.
God is not shaking His head when you miss a workout. Or when life takes over and you struggle to get back to consistency.
He’s not disappointed in you when you eat the cookie or skip the green smoothie– or can’t even look at another salad!
He invites you instead to come back into union with Him, where there is no condemnation– only compassion and encouragement to keep going.
So now there is no condemnation for those who belong to Christ Jesus. And because you belong to Him, the power of the life-giving Spirit has freed you from the power of sin that leads to death. ~Romans 8:1-2 NLT
The Spiritual Practice of Stewardship
Health isn’t about control– not even “self-control.”
It’s about stewardship. Not in a burdensome way, but as an expression of worship.
Your movement can become a litrugy.
Your meals can become communion.
Your breath can remind you of the Holy Spirit within.
This journey, your journey, is holy ground.
So if you’ve been feeling stuck or discouraged in your health journey, let me remind you:
God is in this.
Not watching from afar, but walking beside you, leading you gently.
Its’ okay to start small.
It’s okay to start again.
The beautiful thing is, as you move your body, nourish your cells and shift your mindset, you’re not just getting healthier–
You’re drawing closer to the heart of God. 💜
My Take 5 Challenge starts August 18—and it’s a simple, grace-filled way to connect faith, fitness, and healthy habits. Be sure you’re on my email list so you don’t miss the details later this week!
Grace-Based Fitness: Movement as Worship
Can your workout be worship?
On New Year’s day, 2007, I told my husband “I guess I’ll be fat, but I’ll be flexible.”
I had been working out an hour a day with a “mommy fitness” workout, and not only did I not lose anything– I was barely holding steady at a size 22W!
This was from a printout. I hated exercise videos! I never could keep up, couldn’t understand if I was doing the moves correctly… it was frustrating.
I kept slogging through the workout because I was afraid I would totally balloon up if I didn’t.
Fear. Not a great reason to get healthy.
A Friend Indeed!
Shortly after that conversation with my husband, I was lamenting to a close friend about my frustrations with working out and seeing no changes.
“Well, I don’t know if you’d be interested, but I’ve lost 15 inches with this new workout.” She said cautiously. (She knew how much I disliked exercise videos!)
She also was a mom of many, homeschooling, not much time for working out.
“It’s just 15 minutes a day.”
I was ready to hear about it! 15 minutes vs an hour and needing an hour nap shortly after? With no results?! I asked her more questions. Got the book Fit and Fabulous in Fifteen Minutes from our library. A month later another friend loaned me her dvd… and I finally started seeing changes! AND I didn’t need a nap!
A New Perspective
Even though I can’t say I love working out 😉 T-Tapp helped me feel more confident. With lots of support from the forums, I was able to stick with it when I hit a plateau, or when life got crazier (what I call the “insane crazy” vs the “normal crazy”!).
What really changed my perspective was the realization that working out was taking care of the body God gave me. Stewarding the gift well. Can you imagine giving someone an expensive gift then watching them abuse it?!
As I studied and trained to be a T-Tapp Trainer, I experienced the mind-body-soul connection even more. God brought a lie to the surface that I had believed for 21 years. After acknowledging and working through it, I watched my body reshape in ways I never thought possible after having 10 term pregnancies, health challenges and gaining so much weight!
1 Corinthians 10:31 says:
So whether you eat or drink, or whatever you do, do it all for the glory of God.
And that includes exercise!
Taking care of our body along with our soul and spirit becomes a gift we give back to God.
I ask you from my heart to give your bodies to God because of His loving-kindness to us. Let your bodies be a living and holy gift given to God. He is pleased with this kind of gift. This is the true worship that you should give Him. ~Romans 12:1 NLV
Exercise can be a form of worship— just as much as singing a beautiful hymn or meditating on His Word!
Seeing Fitness Through the Lens of Grace
Let’s reframe working out from a faith-based view:
- From punishment to partnership
- From shrinking to strengthening
- From striving to stewarding
- From obligation to overflow
Shifting how you think about working out makes all the difference—and can help you push through on those days when you just don’t feel like it… or when you wonder if it’s even making a difference.
Because when movement flows from a place of grace, gratitude, and joy, it stops being just another task—and becomes a way to worship, to care, to celebrate. It’s no longer about have to—it’s about get to. That mindset shift is powerful!
Invite God into Your Workout
Here are 3 simple ways to partner with God for your workout:
- Breath prayers before, during, or after a workout
- Worship music while walking
- Thank Him for what your body can do (vs focusing on what it can’t, or what you used to be able to do)
The real goal is to keep your focus on the gift God has given you—your body—and to see caring for it as a gift back to Him. To bring Him glory through movement, strengthening yourself to do what He’s called you to do.
It doesn’t have to be an hour at the gym. It can be two simple moves in your living room or a short walk outside—celebrating that you get to honor Him with every step.
That’s exactly the heart behind my upcoming Take 5 Challenge—simple, grace-filled movement you can actually stick with. 💜
I’ll be sharing more soon, but if this kind of faith-fueled fitness speaks to you, sign up below. I’ll be sending out information soon to my list with more details!
Nourished by Grace: Faith and Food Reframed
If you’ve ever found yourself in a tug-of-war between your plate and your peace, you’re not alone.
Many women don’t realize how connected our eating habits are to our beliefs. Not just about food– but about our worth. We compartmentalize our health journey, not realizing how spiritual it really is.
What if God cares not just that you eat—but how you feel about it?
What does the Bible say about food?
Here are 4 grace-centered truths about food and our bodies:
- Nourishment: God designed food for sustenance and strength (Genesis 1:29, Psalm 104:14–15).
- Celebration: Feasts and festivals were God-ordained (Exodus 12:14; Nehemiah 8:10).
- The Body as a Temple: Caring for ourselves is an act of worship (1 Corinthians 6:19–20).
- Jesus fed people—not just spiritually, but physically (John 6:1–13). It mattered.
God isn’t distant from our daily choices. He’s a God who sees and cares—even about what’s on your plate. (But without condemnation.)
Which truth speaks to you? Take some time to journal that truth along with at least one of the Scriptures listed. Meditate on the verse(s) in your favorite Bible version.
What the Bible Doesn’t Say About Food
Our modern culture’s approach to healthy eating is usually more along the lines of dieting– deprivation and shame when you fail.
Nowhere does Scripture glorify obsession, shame, or self-punishment. You won’t find a commandment about counting carbs or earning your worth by clean eating in Scripture. In fact, freedom is a key biblical theme (Galatians 5:1), not a fixation on food.
The enemy loves to twist what God made good—and food is no exception. But God brings clarity, not confusion.
My Journey
When I found T-Tapp I was fully breastfeeding my youngest child. I had been a part of a Bible study weight loss group, so I already knew that what I call deprivation dieting was NOT the answer. I knew enough that just cutting calories wasn’t truly healthy.
A few years after starting T-Tapp my whole family went on a gut healing eating plan. While it did help, I got so caught up in how good I felt that I ignored the little warning signs that my body needed more carbs. (Good, nutrient dense carbs– not cookies and pastry!)
Did I mention my mother had an eating disorder? I did not want to go down that path, but my obsession with “doing it right” and not listening to my body resulted in a crash. An “I need 3 naps a day just to function” crash!
I also got too thin. I wasn’t really chasing a particular size at that point, so I was concerned when I lost too much of my womanly curves.
I learned later that my body was actually catabolizing itself– think “cannibal”. Yes, it was eating fat I needed in a desperate attempt to keep balance.
What drove me?
Fear. Fear of losing my health.
And because of it, I lost my stamina and strength.
It took awhile to start to heal my metabolism, but I learned a valuable lesson:
Stop chasing numbers. All of them. Weight, inches, sizes, A1C, cholesterol…. we can get so focused on getting the numbers down we miss the little warning signs.
Then we crash.
It’s not worth it.
God didn’t expect me to be a certain size, or even to eat a certain way. I’m not accepted because of how I look or even how well I “perform” in the eating department.
I’m already a much-loved daughter of God.
He wanted to heal my fears, my heart. Healing from the inside out. Then my healthy habits, my eating could flow from my identity instead of trying to find my identity in them.
The shift was huge!
I didn’t focus on my eating for awhile. Not that I pigged out, but I didn’t get caught up in how many grams of fats/carbs/protein.
I just ate.
And gave thanks. For the food, for my body.
I didn’t need another food rule. I needed freedom— and that started with inviting God into my health.
Partnering with Him in every area– food, exercise, healthy habits– so that I could be and do all He created me to be and to do.
Practical Grace Tips for Faith-First Food Freedom
Three Simple Shifts:
1. From Fixation to Fuel– Ask, “How can this food serve me today?” Not “Did I earn it?”
2. From Shame to Stewardship– What would it look like to treat my body like a beloved temple—not a project under construction?
3. From Rules to Relationship– Start your meals with a short prayer of thanksgiving. “Lord, thank You for this provision. Help me eat with joy and wisdom.”
In God’s eyes, eating isn’t just for nourishment– it’s also for communion with your loved ones, your friends and, most importantly, with Him.
You are already loved— before your next meal, before your next workout, before your next health goal is ever met.
This isn’t about controlling every bite—it’s about walking in wholeness and inviting God into the journey.
Therefore, whether you eat or drink, or whatever you do, do all to the glory of God. ~1 Corinthians 10:31 NKJV
Helping Women Bloom Again: The Story Behind My Coaching
I’ve Been There Too…
I know what it’s like to feel overwhelmed, exhausted, and unsure where to start when it comes to your health—especially when you’ve spent years pouring yourself out for everyone else.
As a homeschooling mama of nine, life was beautifully full, but too often that meant focus on my health came last. I struggled with traditional exercise routines that left me more worn out than energized. For years, I pushed through, not realizing I could do it differently.
Then a friend told me about T-Tapp
My breakthrough came when I found a method of movement that didn’t wear me out but instead gave me hope. It was gentle, effective, and sustainable– especially with my busy life!
It helped me lose inches and gain strength—without spending hours exercising only to crash and need an hour and a half nap to recover! I didn’t feel like I was punishing my body into submission.
For the first time, I saw health through a new lens: not fear or frustration, but stewarding my body well. I began to treat my body like the gift it is. The concept of exercise and healthy choices as honoring God, even being a form of worship, began stirring in my heart.
Could a former P.E. hater become a fitness trainer?!
I started helping other “T-Tappers” on the forums, and I loved sharing about T-Tapp and how it helped me. A stirring deep in my heart began to take shape—to help other Christian women, especially those in midlife, who feel stuck, weary, or disqualified.
- Women who love Jesus but secretly wonder if they’ve missed their chance to feel strong and whole.
- Women who have always been the caregiver, the encourager, the helper—but now need someone to come alongside them with grace, wisdom, and support.
- Women who are stuck in the mindset that it is selfish to take care of the body.
This Is About So Much More Than Fitness!
This work isn’t just about workouts or food or habits.
It’s about freedom—freedom from shame, fear, and the belief that your worth is tied to your weight, your pants size, or your past.
It’s about reconnecting your wellness journey to your faith in a practical, grace-filled way.
It’s about knowing your identity in Christ so deeply that it transforms the way you care for yourself.
Why I’m Passionate About What I Do
Through my own healing journey, my years of study and training, and most importantly, my walk with the Lord, I’ve come to believe that true wellness begins at the core—physically, emotionally, and spiritually.
That’s why I coach with:
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Compassion, because I’ve been there and I know how hard the journey can be
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Personalization, because one-size-fits-all doesn’t work
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Prayer, because I truly believe in partnering with the Holy Spirit
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Practical grace-based tools, because lasting change starts small
I call it Very Intentional Progress, and it’s all rooted in grace.
So… Why Do I Do This?
Because I believe every Daughter of God deserves to live strong, vibrant, and free—at any age.
Because I believe movement can be worship.
Because our bodies matter—but they don’t define us.
Because I believe wholeness is possible when we partner with God.
And I want to walk with you as you rediscover it.
You Are WORTH It!
You are not behind.
You are not broken.
You are not beyond all hope.
You can change your mindset, your habits and your health, one small step at a time.And those small steps will add up to an amazing journey
Let’s walk it together. 💜
Five Simple Immune Boosting Tips
How do I support and strengthen my immune system?
Natural ways to boost immunity include drinking water, exercise, getting enough sleep, eating healthy foods– especially fruits and vegetables high in vitamin C. Getting outside for fresh air helps clear the head and destress– both of which give the immune system a helping hand!
You may be surprised that the first step to strengthen your immune system is not taking more vitamin C. Nor is it cleaning with high-powered cleaners. It’s not even drinking plenty of water or eating more whole foods.
This post will cover the first step in the series– be sure to sign up below so you don’t miss the rest!
First step–do NOT fear!
That may sound impossible (especially if you are scrolling through social media or watching every update on the news), but it is possible and it is truly the first step.
Fear will lower your immunity, which means no matter how well you are eating, drinking plenty of water, taking your vitamins and exercising, if you are giving in to fear, you will sabotage your efforts to protect health.
My husband once read an article that shared about people who died of a snake bite–even though the amount of venom was not lethal. How could that be?! The article went on to say that the fear itself lowered their immune system to where the smaller amount of venom did become fatal for them!
But it is also a sober reminder that we do need to first take every thought captive, so-to-speak. You’ve heard the expression “You can’t stop the birds from flying over your head– but you can stop them from making a nest in it”? This is a perfect example. We DO need to be informed and take precautions. We do NOT need to read about every illness out there or all the negativity (and there’s a LOT!). Yes, we need to be wise and take things seriously, but the fear of getting sick or fear of a situation could be worse than the situation itself!
My faith has been a rock for me during many frightening times in my life (husband in a serious accident when I was 8 1/2 months pregnant with our oldest son, for one). I would like to share a few Scriptures that have been helpful for me to focus and get my thoughts aligned with peace and hope instead of fear.
Don’t worry or surrender to your fear. For you’ve believed in God, now trust and believe in Me also. ~John 14:1 TPT
Peace I leave with you; My [perfect] peace I give to you; not as the world gives do I give to you. Do not let your heart be troubled, nor let it be afraid. [Let My perfect peace calm you in every circumstance and give you courage and strength for every challenge.] ~John 14:27 AMP
For God did not give us a spirit of timidity or cowardice or fear, but [He has given us a spirit] of power and of love and of sound judgment and personal discipline [abilities that result in a calm, well-balanced mind and self-control]. ~2 Timothy 1:7 AMP
Do not be afraid and anxious, little flock, for it is your Father’s good pleasure to give you the kingdom. ~Luke 12:32 AMP
Yes, feast on all the treasures of the heavenly realm and fill your thoughts with heavenly realities, and not with the distractions of the natural realm. ~Colossians 3:2 TPT
These are a few of the Scriptures that have helped me refocus my mind vs letting it go crazy following everything out there!
And if I could make this “subpoint A”–take some time away from social media and the news. Work on some of those unfinished projects you wished you had time for, or read that book you’ve been meaning to get to. Play a board game with those you love. You can’t change anything by worrying, so why not use the time instead to connect with those in your household or make time for yourself, rather than get consumed in all.the.things?
Incorporating “breath prayers” is another way to combine calming “do not fear” Scriptures with focused breathing– calming the mind, body and soul!
How do you do that? Try this:
- Inhale slowly through the nose, for a count of 4 if you can, while thinking “Be still and know”
- Hold for 2 counts, 4 if you can, and think “that”
- Exhale slowly through the mouth for 8 counts as you slowly say “I am God” (from Psalm 46:10)
Practice the focused breathing first, and if you can’t inhale a full 4 counts, go for 3. Hold for 1-2 counts, then exhale twice as many counts as you were able to inhale. Your stamina will improve!
Other Scriptures I use for “breath prayers”:
- “Because I am in Christ, I am a new creation” (2 Corinthians 5:17)
- “The Lord is my Shepherd, I always have more than enough” (Psalm 23:1)
- “Surely goodness and mercy will follow me all the days of my life” (Psalm 23:6)
- “I will teach you in the way you should go” (Psalm 32:8)
- “I am more than a conqueror through Him who loves me” (Romans 8:37)
Take your favorite Scirpture or Scripture based declaration, combine it with focused breathing to help calm your mind and body for a free immune boost!
More simple tips coming! Want to make sure you don’t miss any? Sign up below for blog updates as well as other tips, and I’ll send you a Scripture card sheet you can print out to tape to a mirror, window, or to set on your desk or dresser to help you with this most important immune boosting tool!
Get This Scripture Card Set!
You can unsubscribe at any time– but I will be sharing extra goodies throughout this series on boosting immunity!
Results of T-Tapp That You Can’t Measure!
(This post was originally shared on the T-Tapp forums)
Sometimes, on our journey, we find ourselves in a spot where the scales don’t show much, and the tape measure slows down or stops, too. It’s soooo easy to be discouraged, and you hear, “Focus on health benefits” or “Focus on improved stamina/flexibility/etc.” We hear that, but down deep, we want that tape measure to pull in tighter!
If we’re not careful, we’ll let numbers steal our joy! I found that true with the scales! I have “only” lost 20 pounds in just over a year of tapping–but 70 inches! I finally decided to not weigh regularly anymore. This is the second week I didn’t weigh, and it wasn’t even tempting! Too many times, the tape measure showed 1.5-2.5 inches of loss, but the scales showed nothing. Then I let that depress me. Steal my sweetness of success. I decided “Forget it! NO more!”
Well, the tape measure has been slowing lately, too, even though I’m not LTL nor close to goal! January and February found me fighting with the same .75 inch over and over and over! Finally I lost a few inches, then nothing. Then 2.5 inches, then nothing. Then nothing again! I have a choice–get down over it, or look at benefits–things you can’t “measure”!
So, here are some things I thought of:
I’ve posted before about my “lump” under one arm. It appeared 21 years ago when my oldest dd was born–a “misplaced milk gland” the doctor said. It fluctuated over the years, but after gaining all this weight, it was bigger. I noticed last summer it seemed a bit smaller, so I tried to “measure” it. I couldn’t measure it with a tape measure easily, so I used my fingers. It was 3 fingers across (not encompassing it) and stuck out almost 3 fingers. It is now 3 fingers across all encompassed (meaning I can enclose it with those fingers) and sticks out just a little over 1 finger! The “gland” or lymph node inside used to be much bigger–maybe the size of the end of my thumb. It is now about pea sized! THAT is a biggie for me, as I have been keeping a close eye on it!
(see update at the end!!!!! )
Okay, that was a long one! Here are some more:
- Better stamina (especially during the workouts–and I can’t use PG spray right now due to breastfeeding)
- Stronger quads (I used to not be able to last on a bike–last summer I biked around a campground with both my boys in a trailer with hardly a thought about it!)
- Better posture
- More energy (I don’t HAVE to have a nap now! )
- Less problems with my feet (I’ve had plantar fasciitis before, and I also cracked a bone in my foot a few years ago, and T-Tapp has helped the pain of both)
- Knee fat diminishing
- Pecs a bit perkier (amazing feat since I’m nursing my 9th!)
- Stronger back
- See the chiropractor less (which has PAID for the workouts I own many times over!)
- Less cellulite
- Buns lifting
- Skin tightening (especially in my belly area which has been my worst–I looked 7 months pregnant when I started and I was 3 months post-partum!)
- I look younger (So I’ve been told!)
- More firming
- Don’t need the supplement I used to take to help keep me “regular”
- Hormones more balanced (PMS not as bad!)
- Better immunity
- Less brain fo
- Better eating habits
- More awareness of my muscles–especially the lats and transverse abs
- I’ve lost sizes–FIVE now–and listen–
You just read how I’ve lost only 4.5 inches since the first of the year. Most of that it was nothing or the gains canceled the losses. In late January I couldn’t fit comfortably into 14s, so I would say I’m a “comfortable” 16. I’ve been a 16 for almost 6 months.
So imagine my surprise today to not only fit comfortably into 14s, but I could put on 12s, button and zip them!!! AND could still breathe! (Although they wouldn’t be comfortable long-term just yet!)
WOOO-HOOOOOO!
And yet I haven’t lost much inch-wise–but it is getting “jigglier”! And I still lost size-wise! Sometimes, even when the scales and tape measure don’t show a loss, the obvious drop in a size says something is happening!
Please be encouraged–you might be stalling, you might be slowing down– but your body may be rebuilding from the inside out or regrouping! Hang in there, and in the meantime—
Look for the results that you can’t measure except in how good you feel!!!
Update #1
10-08-09:
Bumping this up….had to share about that lump under my arm! It reduced by at least another third during the retreat!
Then Margie gave me a massage….and….
IT IS SMALLER THAN IT HAS BEEN IN TEN YEARS!!!!!!!!!!
T-Tapp is MORE than just inch loss, ladies!
Update #2
I’ve lost another 46 inches since that original post—and gained 4 pounds!!!
I rehabbed my shoulder–did something funky to it last May, and went to the chiro a few times, got too busy, was going to go back…..and realized I didn’t need to! Let’s see…..$35 a visit times at least 2 times a month….T-Tapp just saved me $140!
Keep our eyes on the things that really matter–less pain, better health, better energy, better outlook on life!
Update #3
4-15-10:
I can’t believe I hadn’t updated this…but in February…
THE LUMP UNDER MY ARM DISAPPEARED!!!!!
Cyber WEEK Specials on All Class Packages!
The holidays are upon us– are you struggling to keep unwanted inches and pounds at bay?
I’ve created over 100 classes and packages based on the T-Tapp workout, mostly short classes so you can get the most results in a short amount of time! You don’t have to wait until the first of the year to “start fresh”!
Are you ready for some great specials on class packages?!
I’m sure you’ve been flooded already, but if you’ve been waiting for a great sale on my class packages and bundles– and even my e-book!– it’s HERE! From now through Friday, December 3 you can get 35% off ALL class packages AND bundles by using the code LB921 at checkout! Once you go to checkout there is a place directly beneath the class graphic that says “Apply Coupon”. Click on that, type in the coupon and hit apply and it should immediately show the sale price. You can use the coupon as much as you like between now and midnight PST on Friday!
NEW Class Packages!
Remember all my Sanity Saver videos? These are short videos featuring one T-Tapp move or a short mini workout that is 10 minutes or less. I originally created these for my Facebook group. They’re still free on my YouTube channel and in my Facebook group, but I decided to create packages of complementary moves and workouts focusing on different areas. There are 5:
- Core Cardio
- Amazing Arms
- Torso Trimmers
- Lower Body Blast
- Fabulous Floor
If you purchase one of the Sanity Saver packages, you can also grab Sanity Savers Stretches at checkout at less than half price! Check out the Sanity Saver Series to learn more!
Want ALL of the Sanity Saver Series packages?! Check out the Sanity Saver BUNDLE!
I also created a NEW Core Concentration package using my Core Focus videos from my Defeating Diastasis program, originally focused on closing the diastasis recti gap. But I first starting focusing on “curling the core” with a client when I first became a trainer! The videos are all around 5 minutes, still instructional, and great for more than closing a tummy gap– you’ll notice more ab awareness and core strength, too! The NEW Core Concentration is the same material but are the professionally recorded videos with updated checklists to download.
I also created a NEW Core Concentration package using my Core Focus videos from my Defeating Diastasis program, originally focused on closing the diastasis recti gap. But I first starting focusing on “curling the core” with a client when I first became a trainer! The videos are all around 5 minutes, still instructional, and great for more than closing a tummy gap– you’ll notice more ab awareness and core strength, too! The NEW Core Concentration is the same material but are the professionally recorded videos with updated checklists to download.
Here are a few categories to make your shopping easier!
Seated Workouts– my specialty! 🙂
Short Workouts– because sometimes it’s hard to fit it in!
Need help getting started? Check out the Getting Started Workouts! If you need more help narrowing it down, hit reply and I’ll be glad to help!
Prefer more In-Depth Classes to help you work more on alignment and activation and get the more results from your workouts?
With the 35% off sale, want to check out ALL the Bundles?!
Annnnnd–my e-book, Fatigued to Fabulous is also on sale for $5!
Fatigued to Fabulous is my story of losing 8 sizes interwoven with tips to help you get started on your inch loss journey! There are 10 schedules to help you plan using T-Tapp workouts. Check it out on the sidebar for more info! (No code needed for discount.)
Remember, the code is LB921 for 35% off all class packages and bundles, and the sale is on through midnight PST on December 3! If you have any questions about any of the packages or need help choosing the right package for you, please comment below or contact me through the Talk to Trisch tab at the top of this page. I’ll do my best to get back to you within 24 hours. (Usually sooner!)
With the variety of class packages available, all focused on the T-Tapp method, you can take advantage of this sale and snag a great deal on a packages to help you keep off unwanted inches and pounds through the holidays and as well as help you get a jumpstart on your 2022 fitness goals!
Ready to Transform Your Life?
One of the surest ways to sabotage your healthy fitness goals is to try to change it ALL at once!
I recently listened to coaching that encouraged picking only THREE areas to set goals in. Only THREE?!?
After getting over the “I-don’t-see-how-that-can-work” shock, I realized it really is sound advice. Trying to keep several plates spinning at once is the way to disaster–and a lot of broken china!!!
I understand overwhelm–especially when it comes to setting realistic fitness goals that still stretch you a bit. What workout should I do? If I only do 3 moves, which 3? Which healthy eating plan is best? How quickly can I get results? How often should I work out? Won’t I lose momentum if I don’t work out every day?
Before you know it, you’ve talked yourself out of doing anything! Or you get started, trying to do “all the things”–and… all the “plates” crash.
In my 28-Day Transformation Challenge, we’re only going to focus on a few things. You’ll create your own custom “challenge within a Challenge”!
- Movement– Keeping it short and sweet! Each week there will be 1 stretch, 1 seated mini workout, 1 standing mini-workout, 1 sneaky fit. You get to choose from those which one(s) and how often.
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4 Healthy Habits to choose from–choose just 1 or 2 to focus on throughout the Challenge
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Mindset– We’ll focus on small steps to shifting our mindsets so our beliefs and feelings don’t sabotage our goals!*
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Healthy Eating– Tried-and-true recipes my family loves–even my teenage boys! 😉
I will be your coach, helping you to pare down the steps to reach your short-term goal for this Challenge, and how it fits into your longer term goal for your overall fitness.
I’ll also be your cheerleader! YES! We are going to CELEBRATE every small step and success!
We start next Monday, February 15 with a Kick-Off The Party Zoom Call at 8 pm EST! If you can’t join just yet–no worries! You’ll be able to sign up through next week and still get to view the Kick-Off Call in the course area. 🙂
I’ll be participating and working towards my own fitness goals–we’ll be a team holding each other accountable AND celebrating with each other along the way!
You can register through Monday, February 22. Next week I will be focusing on setting goals, which will also be in the course area so you won’t miss a thing! There is also a 2-payment option to help you jump right in!
After having “one of those weeks” that set me behind, I’m going to focus on setting goals this first week. So you actually get a FIVE week Challenge! 🙂
Simplicity, authenticity and accountability–3 keys for our transformational success! I’d love to have you join me! Check out the details at 28-Day Transformation Challenge page.
Any questions? Let me know in the comments below or use the Talk to Trisch tab and I’ll get back to you as soon as possible!
*Mindset material will be faith-based.
Birthday Bash Sale–and a NEW Seated Class!
Tomorrow is my birthday!
So let’s CELEBRATE with a BIG BIRTHDAY BASH SALE!
My new Healthy Hormones in a Chair seated class package is ready! This is the entire Healthy Hormones workout, modified for a chair. There are 11 Instructional videos of alignment and each move and 12 classes of 3 moves each, more to tempo. A few of the classes are longer than 10 minutes (none over 15)– sometimes there was just too much goodness to share and fit in! 😉
I loved creating this class package–and I hope you’ll love it too! (There are previews of a few classes–scroll down on the description page once you click the link.)
I have also created Birthday Bash Bundles of my favorite workout class packages, standing and floor! And a few of them include the new Healthy Hormones in a Chair package, too!
The Bundles–each bundle is a savings of over 20%!
Birthday Bash Bundle 1– Healthy Hormones! This bundle includes Healthy Hormones in a Chair, Beautiful Basics Healthy Hormones package, and 3-in-10 Healthy Hormones package. GREAT package to take you from basic form with the chair version, then Master class level for standing, and end up with the 3-in-10 at tempo to practice what you’ve learned!
Birthday Bash Bundle 2–MORE! This bundle includes Beautiful Basics MORE package and 3-in-10 MORE package–again, start off slow and focused with the Master class level teaching in Beautiful Basics and then progress to 3-in-10 classes, which are more to tempo.
Birthday Bash Bundle 3– Trisch’s Favorite Standing! These three workouts are my favorites for standing workouts! MORE made up nearly half of my workouts as I lost 8 sizes. Healthy Hormones really helped me when I was working on healing my adrenals, and my body really loves Fascia Fitness! I respond very well to the extra fascia activation in this one. (I split it up–of course!) The bundle includes the Beautiful Basics packages for all 3 of these workouts PLUS the 3-in-10 packages for both MORE and Healthy Hormones.
Birthday Bash Bundle 4–Trisch’s Favorite Floor! Bundle #4 includes classes for my two absolute FAVORITE floor workouts, Teresa’s Favorite Fascia Stretch and Brain-Body Fitness Floor. Teresa’s Favorite Fascia Stretch really helps me stay limber and keeps my fascia happy. 🙂 I rotate this one in from time to time, but I also do the beginning stretches nightly. They feel sooooo good! The Master class instructional style will help you get more out of the same stretches that are in Brain-Body Fitness Floor. When Teresa first introduced these moves at the 2015 Retreat, I did Brain-Body Fitness Floor 3 times per week for a month and lost a pants size! If you’re looking for more core, tummy and torso work, this is your bundle!
Want it ALL?!
Birthday Bash ULTIMATE Bundle!
- Beautiful Basics MORE package
- Beautiful Basics Healthy Hormones package
- Beautiful Basics Fascia Fitness package
- Beautiful Basics Brain-Body Floor package
- Beautiful Basics Teresa’s Favorite Fascia Stretch package
- MORE 3-in-10 package
- Healthy Hormones 3-in-10 package
- Healthy Hormones in a Chair
Or if you really like having it all AND any new classes added automatically, you can go with my Fitness Fusion with Trainer Trisch membership! For $27/month you get ALL my classes, including any NEW classes that I create! The only exception is my Defeating Diastasis program. With the new Healthy Hormones in a Chair package, there are now 20 class packages, most with several classes each. I plan to add at least one new package per month, and sometimes it will be more. My next project is a stretch class package, teaching you the stretches I do every night to keep inflammation down in my body as well as keeping my fascia limber and happy! After that I will be working on a Back to Basics series, covering the starter workouts (Basic Workout, MORE, Healthy Hormones and Senior Fit) as well as seated versions of each–just like Healthy Hormones in a Chair!
One MORE special– my e-book, Fatigued to Fabulous, is still on sale for $9!
The e-book sale and bundles are good through June 30.
I hope you have fun checking out the bundles and the other free previews of the new Healthy Hormones in a Chair package! Do you have a June birthday? Or a summer birthday? I’d love to celebrate with YOU, too! ♥
3 Simple Tips to Activate Your Inner Core
Ever hear of your “inner core muscles”? As I continue to learn better activation techniques and applying them to T-Tapp, I get excited and just have to share with YOU! How about tips to improve core activation and pelvic floor function?!
Yes, PLEASE!
Your inner girdle (or inner “Spanx” as Teresa used to call it) is made up of various muscles—transverse abdominis, external and internal obliques and rectus abdominis that form the abdominal core muscles that most of us are familiar with. When we want to lose inches off the abs or strengthen our core, these are the muscles we target with traditional sit-ups, crunches and planks. Yet often these exercises don’t result in the core and spinal stability needed to protect from injury or result in the much-coveted inch loss.
Even with T-Tapp moves such as Organs in Place and Half Frogs, you can miss the key component to maximize results such as core strength and inch loss. So what’s a girl to do?!
Getting to the CORE of the Core!
Even deeper are the lumbar multifidus (deepest layer of back muscles), pelvic floor and diaphragm, which along with the transverse abdominis muscle form the “inner core” of the core—often referred to as the core stability muscles. Physical therapist Julie Wiebe calls it “the anticipatory core” because these inner core muscles have the ability to turn on to stabilize the body before you even take a step (or move your arms). It’s important to engage and activate the “inner core” or the “outer core” (obliques and rectus abdominis) can’t function to its fullest, which decreases performance (aka inch loss and strength) and increases potential for injury, due to the lack of stability.
So how DO you engage that inner core?
First–BREATHE!
The simplest and easiest way is breathing. Yes, breathing! When you inhale deeply, expanding the ribs, not only are you stretching the fascia between the ribs and expanding the diaphragm, but you are also relaxing and lengthening the pelvic floor and transverse abdominis. When you exhale, there’s an automatic tightening or “recoil” that creates activation that exercises the pelvic floor muscles gently and naturally. It also exercises the diaphragm fully, where “chest breathing” keeps it shallow with not much activation happening. As you fully exhale, “pulling ribs together” as Teresa says, you get the dead air out, and it really works the fascia around your rib cage as well as your core—inner and outer!
Second–ZIP It UP!
Zipping up the abs can also be super helpful to get that deep inner core activation. Doing this slowly while lying on the floor (knees bent, feet on floor), zipping from pubic bone to rib cage will help you activate more deeply. You can take your finger and thumb, as if you were holding a zipper pull, and slowly zip up—all the way to the ribs. Slowly unzip, too—it’s not easy, but VERY effective!
Third–CURL That CORE!
Curling core on floor is another way to reach that deep inner core. Similar to zipping up the abs, you are activating the abs to slowly lift toward belly button (creating an inner core pelvic lift), curl the tailbone under—using mainly core to do so. This will flatten your lower back against the floor. You can then refocus lifting pelvic floor to stabilize for elevating ribs—but don’t let that lower back arch!
Curling the core standing, not fully tucking but keeping a more neutral spine, also really works the inner core.
It’s a GROUP effort!
The lat muscles in the back and obliques and rectus abdominis in front form the “outer core”. I like to cue thinking of being between 2 panes of glass, or between the door and storm door as my kids used to do, shutting each other in! That way you are not tilting ribcage to get ribs up, not arching the back—because you’ll hit the door if you do! Outer core and inner core all work together for posture, pelvic floor function, ease of movement– and yes—inch-loss results!
Want to follow along with a demonstration of how you can work that inner core—in a chair?! Check it out on my YouTube channel HERE!
Want even MORE? Sign up below and get access to a standing technique and move to help you work that inner core for optimal stability and results! (You’ll also receive e-mails 3-5 times per month where I share blog updates, subscriber-only form tips and first notice AND previews on new classes! Unsubscribe at any time—but I hope you’ll stick around!)
My two popular chair workout packages are back! Chair Champions and Chair Cruisers—and a bundle option of BOTH! These are short, doable classes to help you get max activation in a chair!
3-in-10 Classes are also available—3 moves in 10 minutes or less from 3 popular standing workouts! Choose from Basic, MORE and Healthy Hormones— or get all THREE in a discounted BUNDLE!
You can even try a few classes before you buy! Look for “preview” next to a class to check it out!
Buy Trisch’s New Book!
How does a hypothyroid, adrenal-challenged, busy mama of 9 go from barely maintaining a size 22W and being so tired she needed a 1 1/2 hour nap every day to an energetic mama and size 8 T-Tapp trainer?
That’s my story in Fatigued to Fabulous!