Health Triad by Nataliya

Health Triad by Nataliya When you like to do something, do it. There is nothing more pleasant as to do what you like and to like what you do.

12/29/2025

The holiday season is here, and with it comes the constant temptation: cookies at the office, desserts at every gathering, sugary drinks, late-night snacking… all the things that make you feel like your health has to “pause” until later.

But here’s the truth I remind my clients of every year: You don’t have to suffer, restrict, or miss out. You just need to choose better options that still feel enjoyable. 🌿✨

You can stay mindful and still celebrate. You can enjoy treats without losing progress. You can be in the holiday spirit and take care of your body.

It’s not about being perfect - it’s about finding simple swaps that keep you feeling good instead of sluggish and guilty.
Here’s one of my favorite healthy cookie ideas you can make in 10 minutes:

Healthy Holiday Cookies (3 ingredients!) 🍌 2 ripe bananas 🥜 1 cup oats (quick or rolled) 🍫 A handful of dark chocolate chips or crushed nuts Mash the bananas, mix in oats and chocolate chips, form little cookies, bake at 350°F for 10–12 minutes. That’s it. Warm, soft, guilt-free holiday cookies you can enjoy anytime.

The holidays don’t have to pull you off track. You’re still in control of your choices, and simple choices like this help you feel stronger, lighter, and more energized through the season. 💛

12/26/2025

Cook with me

12/26/2025

Matthew 5:5 has such a quiet strength to it. 🤍

“Blessed are the meek, for they will inherit the earth.” 🌿

Meek doesn’t mean weak. It means steady, humble, gentle in spirit, trusting God’s timing more than our own. It’s the kind of strength that doesn’t need to prove anything, because it’s rooted in peace.

This verse reminds me that God honors the hearts that stay soft in a hard world. The ones who choose grace, patience, and humility even when life feels heavy. Those are the ones who receive more than they ever imagined. 🙏✨

12/26/2025

This is my kind of comfort food.
Fiber-rich veggies, beans for fullness, and a light dressing that doesn’t weigh you down.
Simple ingredients. Real nourishment.
Food doesn’t have to be complicated to support your body.
Comment if you want me to share the recipe

12/25/2025

I’ve been thinking a lot about how much gratitude shapes the way we show up for our health. It’s easy to get caught up in goals, timelines, numbers, and comparisons. It’s easy to feel frustrated, behind, or discouraged when progress feels slow.

But when you slow down and remember how much of this journey is a blessing… the whole mindset shifts.

Being able to move your body is a gift. Being able to nourish yourself is a gift. Waking up with another chance to try again is a gift. Even those hard days, the ones that humble you, teach you something important. 🌿

Humility in fitness means admitting you don’t have to be perfect. Gratitude means honoring the effort you can give. Thankfulness means noticing every small win your body creates for you.

And honestly, this attitude changes everything. You stop punishing yourself. You stop chasing perfection. You start appreciating progress that once felt “too small” to matter.

The woman who approaches her wellness with gratitude is the woman who stays consistent… because she’s not fighting against herself anymore.

So today, breathe. Thank your body. Thank God for another day to improve, to grow, to heal. And move forward with a mindset rooted in gratitude, not pressure.

Your journey becomes lighter when you stop demanding perfection and start appreciating the opportunity.

Merry Christmas “Today, in the town of David, a Savior has been born to you.”— Luke 2:11Faith. Peace. Rest.Jesus is the ...
12/24/2025

Merry Christmas

“Today, in the town of David, a Savior has been born to you.”
— Luke 2:11

Faith. Peace. Rest.

Jesus is the reason. 🤍

12/24/2025

Here’s what I’ve learned through my own ups and downs: your fitness journey isn’t shaped by the big moments… It’s shaped by the small habits you repeat every day. The ones you don’t even think matter, but they do. They add up. They build momentum. They help you feel more like yourself again.

Morning movement ☀️ Start your day with something light. A walk, stretching, a few minutes of bands. It wakes up your body and clears your mind for the day ahead.

Midday assessment 🌿 Pause for a moment and check in with yourself. How’s your energy? Are you staying aligned with your goals? This is where you adjust, not judge.

Evening reflection 🌙 End your day by celebrating your wins and acknowledging your effort. Even the smallest choices count. This is where confidence grows.

These three simple habits can change the entire direction of your fitness journey. You don’t need perfection. You just need intention.

12/23/2025

If you’ve been feeling tired, bloated, or just not like yourself lately… this is your reminder to make today’s meals count. 🌿💛

Not with restriction. Not with perfection. Just with simple, nutrient-rich foods that give your body the energy it’s been asking for. Your day gets easier when your meals support you. Your mood feels lighter. Your cravings calm down. Your focus returns.

Most women don’t need a brand-new diet. They need to get back to the basics they already know: protein, fiber, color, water, and consistency. And if you’ve been off track because life knocked you down, that’s exactly why this matters today.

Make one good choice. Then another. Let your meals be the first step in rebuilding your strength. Your body is always worth the effort.

12/22/2025

You know, I see it all the time that self-care gets talked about like it’s cute and optional, but let’s be honest… most of us avoid it because slowing down feels uncomfortable. We get stuck in survival mode. We push through stress. We ignore the signs our body is begging for rest, movement, nourishment, or just one quiet moment.

But here’s what I’ve learned watching women go through hard seasons - and especially living through my own: When you skip self-care, your body eventually forces you to stop. Fatigue hits harder. Motivation disappears. Your mood dips. Your health reflects the chaos you’ve been carrying.

And it’s not because you’re weak. It’s because you’ve been doing everything for everyone else while running on empty.
Real self-care is the opposite of selfish. It’s creating a version of you who can handle your life without burning out. It’s eating to fuel your body, not punish it. It’s moving to feel strong again, not to chase perfection. It’s giving yourself space to breathe so you don’t break.

Your health can’t wait for the “perfect time.” Self-care isn’t the reward - it’s the foundation. It’s the thing that helps you become the woman you know you can be.

And if you’ve been feeling disconnected, exhausted, or unsure where to start… you’re exactly who I help. 🌿

Some days, self-care looks like a full workout and a perfectly planned meal.And some days… it looks like under-eye patch...
12/20/2025

Some days, self-care looks like a full workout and a perfectly planned meal.

And some days… it looks like under-eye patches, wet hair, and choosing not to quit on yourself.

This season of my life taught me something important: I don’t need to do everything. I just need to do something that supports my body, mind, and spirit.

12/19/2025

I read Matthew 5:4 this morning, and it touched a tender place in my heart. 🤍

“Blessed are those who mourn, for they will be comforted.” 🌿

There’s so much hope in this promise. God doesn’t ignore our pain. He doesn’t rush our healing. He draws near to the brokenhearted and brings comfort in ways the world never could. 🙏

If you’re grieving something quietly: a loss, a season, a version of yourself, know this: you are not alone. Heaven is closer than you think. 💛

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