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Gains With Goins

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Gains With Goins

My name is Stacy Goins. I am a Certified Fitness & Nutrition Coach! My goal is to help YOU gain conf

01/31/2026

You don’t need to be perfect.
You don’t need to be extreme.
You just need to keep showing up.

Small workouts.
Simple meals.
Daily walks.
Better sleep.
One good choice at a time.

Consistency is what turns effort into results and habits into a lifestyle. It’s not about doing more—it’s about doing it again. Show up. Even when it’s boring. Especially when it’s boring.

01/29/2026

Learning a new skill isn’t about being perfect — it’s about becoming more capable. It’s time I get back to the cooking basics and build from there. Cooking is one of those skills that builds confidence, creativity, and independence all at once.

When you learn to cook, you’re not just following recipes. You’re fueling your body better, saving money, slowing down, and creating something with your own hands. It turns everyday meals into a form of self-respect and self-care.

Start simple. Burn a few things - and I will 😄. Laugh it off. Every meal teaches you something new — and that progress adds up faster than you think.

Your future self will thank you. 💪🏻

01/26/2026

Your health also includes what you consume mentally each day. Social media can quietly impact your mental health by increasing comparison, anxiety, and overstimulation. Taking breaks helps protect your peace, clarity, and emotional well-being. Too much scrolling steals your time, focus, and peace without you even noticing.

I’ve been using a social media app called ScreenZen. It’s been the best tool. I’ve noticed my screen time has been cut in half since I started using it just over two weeks ago.

I have it set up so that I’m only able to check it ten times a day for ten minutes each. Most days I only use half of that. After I’ve scrolled for a few, I will get up and do something productive, listen to music, or work on my puzzle. Whatever grounds me.

Limiting social media can help you:
✔️ Improve focus & productivity
✔️ Reduce comparison & anxiety
✔️ Be more present in real life
✔️ Protect your mental health
✔️ Reclaim time for what truly matters

My mental health has been much better, my time is spent more wisely, and I feel much more at ease and peace.

Log off more. Live more freely.

01/21/2026

Winter walking isn’t just a workout — it’s a reset.
Cooler temps boost calorie burn, fresh air sharpens your focus, and quiet winter walks can do wonders for your mental health. Don’t let the cold stop you… layer up and step out.

5 Winter Walking Tips:
1️⃣ Layer smart – Moisture-wicking base, warm mid-layer, wind-resistant outer layer.
2️⃣ Protect extremities – Gloves, thick socks, and a hat make all the difference.
3️⃣ Watch your footing – Shorter steps and shoes with good traction keep you safe.
4️⃣ Warm up first – Get your joints moving before heading out to prevent stiffness.
5️⃣ Stay visible – Reflective gear or bright colors = safer walks with shorter daylight.

Every step in the cold builds strength, resilience, and discipline. 🌬️💪
Winter walks hit different. Bundle up and enjoy!

01/20/2026

Macros matter more than you think!

Understanding your macros is the foundation of balanced nutrition 👇

🥩 Protein – builds muscle, supports recovery, keeps you full
🥑 Fats – supports hormones, brain health, and energy
🍞 Carbs – fuels workouts, movement, and daily life

You don’t need extremes.
You need balance, consistency, and intention.

When you fuel your body properly, everything works better—energy, strength, and mindset!

01/19/2026

If you’re ever in DC, please take some time to see this monument. I’d recommend going at night. There’s just something incredibly peaceful about it.

“Our lives begin to end the day we become silent about things that matter.” - Martin Luther King Jr.

01/18/2026

Your mindset is the foundation of every result you get in life. It shapes how you show up on hard days, how you respond to setbacks, and whether you keep going when motivation fades.

You won’t always feel ready.
You won’t always feel confident.
But with the right mindset, you’ll still move forward.

Progress isn’t about perfection—it’s about perspective.
Train your mind the same way you train your body: consistently, intentionally, and with patience.

Because when your mindset is strong, everything else follows!

01/17/2026

Figuring Out Your WHY

Before the goals.
Before the grind.
Before the next chapter…

Figure out your why.

Your why is the reason you keep going when motivation fades.
It’s the reminder that this journey is about more than just results.

Maybe your why is your health.
Your peace.
Your confidence.
Your family.
Or simply becoming the best version of yourself.

When your why is clear, your actions become intentional—and quitting stops being an option.

Take a moment today.
Ask yourself why it matters.
Then let that answer guide everything you do.

01/12/2026

Your workout does more than change your body — it changes your daily life.

💪🏻 Physical benefits: Builds strength, boosts energy, and supports heart health
💪🏻 Mental benefits: Clears your mind, improves focus, and reduces stress
💪🏻 Emotional benefits: Lifts your mood, builds confidence, and increases resilience

Movement is medicine. It heals the mind, body, and soul in so many amazing ways!

I’m going to commit to showing up for myself regularly - a daily walk, workout, or both. My health is too important not to! Show up for yourself today. 😁

01/07/2026

When we talk about health, cleanliness matters. Clean air and your health starts in your home.

I’m a tidy person, and I like my home clean. However, I’m going to start diving deep into its cleanliness on a weekly basis. I’ve noticed I’ve been extremely congested lately - living in a 100 year old home and owning two pets doesn’t help.

Since we spend most of our time indoors, poor air quality can contribute to allergies, headaches, fatigue, poor sleep, and respiratory issues.

Dust, pet dander, mold, chemicals, and outdoor pollutants can build up without proper ventilation and filtration. Clean indoor air helps support better sleep, stronger immune health, and overall comfort—especially for children, older adults, and anyone with asthma or allergies.

Simple steps like changing air filters regularly, managing humidity, ventilating when possible, and using air purifiers can make a meaningful difference. Your home should support your health, starting with the air you breathe.

I’m diving in this week (two rooms down, two to go), and have purchased a couple air of purifiers. I can already tell a difference in the changes I’ve made. It feels clean! It feels lighter! It feels good!

10/19/2025

Little things that make a big difference in your physical and mental health!

🔸 Sitting down to eat and chewing slowly!
🔸 Quiet time and rest!
🔸 Slowing down and listening to what your body needs!
🔸 Saying “No” when you don’t have to say “Yes!”
🔸 Shutting down for bed!
🔸 Moving more!
🔸 Spending more time outside!
🔸 Reading and listening to podcasts!
🔸 Saying what you need today!
🔸 Drinking more water!

Pick a few of these that you’re not already doing! Try them! Your mental and physical health will thank you!

Address

11351 Village Square Lane
Fishers, IN
46038

Telephone

+13176508168

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