Marshall Wellness Centers

12/23/2025

This is your friendly reminder that rates will be increasing on January 1st!! You have 9 days to lock in your current rate!

12/22/2025

Reminder of our holiday hours! 🎄

❄️🎄Holiday Hours Are Here!🎄❄️
As we head into the most wonderful (and busiest!) time of the year, our hours will look a little different. Be sure to check out our full holiday schedule! Stay merry, stay active!💪🏼🎅🏼

12/22/2025

‼️SOUTH LOCATION ONLY‼️
Our 9:15am yoga class with Darla is cancelled this morning! As well as our 5:30pm spin class this evening with Stephney! We apologize for the inconvenience. Thanks!

12/16/2025

Merry Christmas from North’s 7:30am Stretch and Balance class🎄🌲

12/10/2025

🎄 10 Habits of People Who Lose Weight & Keep It Off (Holiday Edition) 🎄

The holidays = joy, treats, travel, stress, and routines flying everywhere. Yet some people STILL stay balanced and keep their progress long after the decorations come down.

Here’s how:

1. Keep simple routines
A morning walk, protein breakfast, or consistent bedtime can anchor chaotic days.

2. Stick to “core foods”
Protein, veggies, balanced snacks, and water stay steady leaving room for holiday treats without guilt.

3. Walk more
Park farther. Walk after dinner. Use movement to manage stress. Walking is the #1 long-term habit of weight maintainers.

4. Plan around triggers
Late-night snacking, stress, dessert overload - prepare for the moments you know will tempt you.

5. Protect your sleep
Wrapping gifts + late-night Christmas movies can wreck hunger hormones. Even 15–30 minutes more of sleep makes a difference.

6. Track something
Steps, water, protein, weight 1–2x/week. Awareness > perfection.

7. Hydrate like crazy
Holiday foods = salty & rich. Water reduces cravings, bloating, and overeating.

8. Don’t “save up” calories
Skipping meals before a party always backfires. Eat balanced meals so you can enjoy the fun without overdoing it.

9. Allow treats (without guilt)
Enjoy cookies, dinners, and traditions then go right back to your normal routine. No shame. No spiraling.

10. Identify as a healthy person
They move their body, eat intentionally, balance joy and discipline, and care for their health year-round.

✨ Final Thought:
Weight loss is a season.
Maintenance is a lifestyle.
Healthy habits last long after the tree comes down - one small choice at a time.

🎄 Happy Wellness Wednesday! 🎄

12/03/2025

Stay warm! 🔥☕️

12/03/2025

📢 ONE personal training spot left!

I have one training spot open and I’m trying to fill it with someone who’s ready to finally put themselves first. 💪

I’m at the gym every Monday & Wednesday morning with clients from 7–8am and 9:30–10:30am, and I’d love to work with someone in that perfect little window from 8:00–9:00am.

If you’ve been thinking about getting stronger, feeling better, or having some accountability, this is truly the best time slot I offer. You get great energy, privacy, and a consistent routine to set the tone for your whole week.

This slot is ideal for:
- Someone who wants structured, beginner-friendly strength training
- Anyone who wants form coaching + personalized programming
- Someone who wants a coach actually watching and guiding them (not just standing there)
- Someone who needs accountability and a realistic routine
- Someone who wants to feel proud of their progress again

I only have this one spot and once it’s filled, it’s gone.
If you want more info, comment “INTERESTED” or send me a quick message.

I’ll reach out and we can see if it’s a great fit for your goals.
Let’s finish 2025 strong and start 2026 with experience.

12/02/2025

“It’s the most difficult time of the year” - and for many, that’s true.

While the holidays can be festive and full of joy, they can also bring stress, grief, family tension, financial pressure, loneliness, and emotional overwhelm. However you’re celebrating (or choosing not to), remember: your well-being matters, too.

Here are a few ways to care for yourself through the season:

✨ Set boundaries. It’s okay to say no to gatherings, conversations, or expectations that drain you.
✨ Create small moments of peace. A walk, a quiet cup of coffee, deep breaths, or stepping outside for fresh air can reset your mind.
✨ Honor your grief. Missing someone this time of year is heavy. Make space for your feelings without judgment.
✨ Limit comparison. Social media highlights aren’t real life. Give yourself grace.
✨ Simplify where you can. Choose what truly matters to you, not what’s expected.
✨ Follow healthy drinking habits. Stay hydrated, pace yourself, set limits, and avoid drinking to “cope.” Your body and mind will thank you.
✨ Ask for help. Reach out to a friend, your partner, a pastor, or a mental health professional if you need support.
✨ Move your body. Even gentle movement can lower stress and lift your mood.
✨ Protect your rest. Sleep is healing, especially when emotions feel big.
✨ Practice gratitude in small doses. Not toxic positivity. Just noticing what’s still good.
✨ Give yourself permission to celebrate differently. Or not at all. You get to choose what feels right.

“Be gentle with yourself. You’re doing the best you can with what you have, where you are and that is enough.” ❤️

12/01/2025

❄️🎄Holiday Hours Are Here!🎄❄️
As we head into the most wonderful (and busiest!) time of the year, our hours will look a little different. Be sure to check out our full holiday schedule! Stay merry, stay active!💪🏼🎅🏼

11/27/2025

Happy Thanksgiving from Marshall Wellness Centers! We hope you have a safe and healthy holiday with your families! We’ll see you back in the gym tomorrow! 🧡🥧🦃🍽️

11/27/2025

🚨 EARLY BLACK FRIDAY ANNOUNCEMENT 🚨

Introducing the “New Year’s Head Start” package

(LIMITED TO 3 PEOPLE ONLY)

Everyone waits until January 1st to start. But the people who actually see results are the ones who plan ahead and begin BEFORE the gyms get crowded.

So if you want to:
💫 Build momentum before January
💫 Get stronger with expert guidance
💫 Finally stay consistent
💫 Start 2026 from experience, not from scratch

This deal is for you.

Here’s what you get:

💫 12 In-Person training sessions
💫 Normally $360, now $300
💫 That’s only $25 per session (my lowest rate EVER)
💫Only 3 spots available

These sessions are fully personalized and designed to give you a structured, sustainable routine that sets you up for long-term success. Not just a quick, stressful January that leaves you burnt out before it’s even over.

Comment “HEAD START” below or DM me and I’ll send you more details.

Once the 3 spots are gone, that’s it. Offer ends 12/06/2025

Start the New Year ahead of everyone else. Your future self will thank you! 💪🏻💜

11/26/2025

✨ Wellness Wednesday: Being Grateful Is Actually Good for Your Health ✨

We always hear “be thankful,” but here’s the wild part - gratitude is scientifically proven to improve your physical and emotional health. A few quick reasons why:

💛 1. It lowers stress

Gratitude reduces cortisol and activates your “rest & digest” mode. Your heart rate slows, your muscles relax, and your whole body calms down.

😴 2. It helps you sleep

People who write down a few things they’re grateful for before bed fall asleep easier and stay asleep longer. It quiets that racing mind.

❤️ 3. It supports heart health

Daily gratitude is linked to lower blood pressure, better heart rate variability, and less inflammation. Your heart loves thankfulness.

🦠 4. It boosts immunity

Lower stress + balanced hormones = a stronger immune system (perfect timing for cold/flu season).

🧡 5. It makes you more resilient

Gratitude doesn’t ignore the hard stuff. It gives your brain something good to anchor to so you don’t get overwhelmed.

👨‍👩‍👧 6. It improves relationships

Expressing appreciation releases oxytocin (the bonding hormone), which strengthens connection and reduces conflict.

Simple Gratitude Practices for This Week:
✨ Write 3 things you’re thankful for
✨ Take a slow breath before Thanksgiving dinner and actually savor the moment
✨ Send one “thank you” text
✨ Go on a gratitude walk and notice what you appreciate
✨ Say a prayer of thanks for something God carried you through this year

The takeaway:
Gratitude isn’t just a feeling; it’s a wellness tool that helps your mind, body, and relationships thrive.

Let this Thanksgiving be a reminder that thankfulness is powerful medicine. 💛🍁

Have a happy and healthy Thanksgiving!