Marshall Wellness Centers

02/11/2026

❤️Wellness Wednesday: American Heart Month❤️

February is American Heart Month - a reminder to protect the organ that works for you 24/7.

Heart disease is the leading cause of death in the U.S., but many risk factors are preventable with simple, consistent habits.

Here are 4 ways to show your heart some love this month:

🏃🏻‍♂️ Move More
Aim for 150 minutes of moderate activity each week. Walking, strength training, stretching - it all counts.

🥗 Eat for Your Heart
Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce excess sodium, added sugars, and processed foods.

😌 Manage Stress
Chronic stress impacts blood pressure and inflammation. Prioritize sleep, deep breathing, prayer/meditation, and time outdoors.

🩺 Know Your Numbers
Stay up to date on blood pressure, cholesterol, and blood glucose screenings. Early detection saves lives.

❤️ Ways to observe:
• Wear red
• Start a walking challenge
• Schedule your annual check-up
• Quit smoking
• Encourage a loved one to do the same

Your heart beats about 100,000 times a day.
Let’s take care of it.

02/09/2026

North’s Wednesday morning chair yoga and afternoon yoga will be canceled this Wednesday our instructor is attending a funeral!!! Thank you for your understanding!!!

02/09/2026

✨ Wellness Tip of the Week ✨

Your nervous system doesn’t know the difference between “busy and productive”
and “overwhelmed and under threat.”

If you feel edgy, reactive, or exhausted this week, try this:

🫁 1-minute reset
• Inhale for 4
• Hold for 4
• Exhale slowly for 6–8
• Repeat 5 times

Longer exhales = signal safety to your body.

You don’t always need a new supplement.
You might just need a slower exhale.

Tag someone who needs this reminder. 🤍

02/05/2026

In honor of National American Heart Month:

Your heart loves simple habits:
❤️ A short daily walk
🥗 Adding one fruit or veggie to your meals
😴 Getting enough sleep

You don’t have to be perfect, just a little more consistent. Every healthy choice supports your heart.

02/04/2026

🌱 Wellness Wednesday 🌱

Your body doesn’t want another diet.
It wants nourishment.

When you drastically cut calories, your body doesn’t think, “Yay, fat loss!”
It thinks, “Uh oh… famine.”

So it does what it was designed to do to keep you alive:

🔬 Leptin (fullness hormone) drops → you feel less satisfied
🍽️ Ghrelin (hunger hormone) rises → you think about food more
🔥 Metabolism slows → your body burns fewer calories to conserve energy

That’s not a lack of willpower.
That’s biology protecting you.

📉 Chronic dieting makes this stronger over time.
Repeated cycles of restriction can lead to adaptive thermogenesis: your body becomes more efficient and burns fewer calories than expected.

This is one reason many people experience:
⚡ Fatigue
🤯 Intense cravings
⛔ Plateaus
🔁 Weight regain when normal eating resumes

Your body isn’t trying to sabotage you, it’s trying to restore balance and keep you alive.

Under-fueling can also:
⚡ Lower energy
🧠 Affect mood & focus
🏋️ Slow muscle recovery
🌀 Disrupt hormones (especially in active women)

Your body performs best when it feels safe and supported, not restricted.

Nourishment looks like:
✔️ Eating enough for your activity level
✔️ Including protein, carbs, healthy fats, fiber
✔️ Fueling workouts and recovery
✔️ Allowing flexibility - not food fear

A diet says: “Eat as little as possible.”
Nourishment says: “Eat enough to function, feel good, and thrive.”

One fights your body.
The other works with it.

This week, shift the goal from eating less to fueling better. Your body will thank you. 💛

01/30/2026

01/28/2026

✨WELLNESS WEDNESDAY✨

One of the biggest myths in weight loss?
👉🏼 “I just need to work out more.”

Exercise is AMAZING for your heart, mood, strength, and energy…

But when it comes to losing body fat, the real change happens somewhere else:

🥗 Your eating habits

You’ve heard it before:
“You can’t outrun a bad diet.”
And it’s true.

You can burn 300 calories in a workout…
…then accidentally eat that back in 5 minutes without even feeling full.

That’s not failure. That’s just how food works.

💪🏼The people who see real results usually focus on:
✔ Eating enough protein
✔ Watching portions (not starving)
✔ Cutting back on liquid calories
✔ Choosing whole foods more often
✔ Being consistent, not perfect

🏋🏽Exercise helps shape your body.
🍽️Nutrition helps change it.

The sweet spot? Both of them together.

But if the scale isn’t moving, don’t just add another workout. Try improving one daily eating habit instead.

Small changes. Done often. That’s the secret.

01/26/2026

Both locations will be operating as normal tomorrow morning! Stay warm! ❄️

01/25/2026

UPDATE ON OPENINGS:

We still plan on opening both locations at normal times in the morning! It could change depending on road conditions and potential closures. Please keep a look out for updates and stay aware of roadways!

01/23/2026

🌧️❄️REGARDING THE UPCOMING WEATHER THREAT:

Both locations WILL plan on being open all weekend unless the weather takes a turn. So far, the greatest threat of ice accumulation is further north. Our main concern will be Sunday night into Monday. We will continue to update here to keep you all in the loop. Stay weather aware and drive safely! ❄️