The STEW Project

11/11/2025

Have you ever noticed how your body “acts out” when life feels heavy?

That tension headache after an argument.
The stomach ache that hits right before a tough meeting.
The jaw pain that flares up every time you call a parent with dementia.

These aren’t random coincidences.
They’re examples of somatization which is when emotional or mental distress shows up as physical symptoms.

For many individuals (specifically women), especially across different cultures, anxiety and depression often live in the body before they’re ever recognized in the mind. A painkiller might mask the symptom, but not the story behind it.

That’s where body awareness becomes powerful medicine.
When we learn to notice and interpret what the body is saying, we can:

🌬️ Recognize emotions as they arise, before they overwhelm us.
🏋️‍♀️ Adjust our movement patterns and posture for better form and safety.
🥗 Choose foods that truly nourish rather than numb.
😴 Rest when we’re tired instead of pushing harder.
🛡️ Protect ourselves when something feels off... as well as savor pleasure when it feels right.

Body awareness isn’t just about posture or performance.
It’s about presence.
It’s about reconnecting to the cues that help you move through life safely, intuitively, and with self-trust.

Your body is always communicating but the question is, are you listening?

If you’ve been feeling constantly tense, exhausted, or “wired but tired,” your body might be calling for deeper recovery. In my 28-Day Burnout Recovery Program you’ll learn to reset your body, calm your nervous system, and reconnect to your inner cues before they turn into chronic stress or pain.

Visit thestewproject.com to learn more, and start listening to your body’s wisdom today. I hope this helps

In Good Health,
Amber Stewart, BS, ACSM-EP, CTNC, TBMM-CES
Holistic Nutritionist | Stress Alchemy & Mental Wellness Coach

11/06/2025

11/04/2025

Believe it or not, resistance shows up any time we’re trying to change, grow, or stretch beyond our comfort zone.

It’s not proof that you’re lazy or unmotivated. In fact, it’s a natural human response to doing something unfamiliar or uncomfortable.

But not all resistance looks the same. It can be active or passive.

Active resistance is easy to spot. It’s the open “Nope, not doing that.”
You might argue, disagree, or push back against a suggestion from your coach, trainer, friend, lover or even yourself.

Passive resistance is sneakier. It shows up as:
– Saying one thing but doing another.
– “Forgetting” to follow through.
– Dragging your feet between workouts.
– Ghosting your coach.
– Or simply feeling misaligned, unmotivated, or stuck.

While roadblocks are external (like a busy schedule or fatigue), resistance is internal (psychological), signaling something deeper such as fear, doubt, or misalignment with your goals.

The good news? You can work with your resistance instead of fighting it.

If you find yourself stuck and unable to move forward with ease, just know that I’m updating my Mind-Body Mastery Course to include 5 strategies to help you take action even when you’re struggling. And when you purchase the course, you’ll also get my Holiday Clean Eating Reboot for free and available starting November 15th! 🎁

It’s time to stop seeing resistance as failure… and start using it as feedback. I hope this helps!

In Good Health,
Amber Stewart, BS, ACSM-EP, CTNC, Master Life Coach
Holistic Nutritionist | Stress Alchemy & Wellness Coach

10/29/2025

Most women don’t realize they have osteoporosis until it’s already progressed too far.
Because often... the first sign isn’t pain — it’s a fracture.

That’s why osteoporosis is called the silent disease.

Both aging and menopause are major risk factors, and it’s estimated that 40% of women will experience an osteoporotic fracture at some point post-menopause.

So what can we do?

Well according to Wolff’s Law, bones grow stronger in response to mechanical stress.

So on one hand, heavy, high-impact exercise can increase the risk of injury or fracture if done incorrectly...

But on the other hand, these are the exact same types of stress that help bones get stronger when applied safely and progressively under professional guidance.

✨ And here’s something most people don’t realize:

While exercises like walking and swimming are fantastic for overall health, they don’t provide the kind of mechanical loading needed to improve bone strength. That’s why a personalized strength training program is essential for bone density support and long-term mobility.

Now I’ve worked with many women 50+ with osteopenia and osteoporosis, and successfully helped them safely increase bone density and rebuild confidence in their movement again.

So if you are looking to improve your bone density while staying safe and also getting stronger and boost your energy and confidence as much as possible then just know that I currently offer 30% off all services when you bring a doctor’s referral to see an Exercise Physiologist, Nutritionist, or Health Coach for chronic condition management.

Be sure to visit thestewproject.com if you're interested to learn more about
my services, because strong bones aren’t just about strength, they’re about longevity, mobility, and freedom. I hope this helps! 💪

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Coach
TBMM Corrective Exercise Specialist

10/28/2025

We push harder, plan more, and stay “busy” without realizing our emotions are the real GPS guiding us toward (or away from) what we desire.

When you really break it down, there are only two root emotions: love and fear.

Every emotion we feel branches out from one of these.
💗 Love expands, heals, and opens the door for more.
😔 Fear contracts, defends, and blocks the flow of what we’re trying to receive.

So the next time you find yourself stuck in frustration, jealousy, or doubt, pause and ask:
👉 “What am I afraid of not receiving right now?”

Because emotions are manifestations.
Negative emotions are signals that your energy is misaligned with your desires.

When you shift from fear back to love, you shift from resistance to receptivity and everything changes. I hope this helps. 💕

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Coach
TBMM Corrective Exercise Specialist

10/27/2025

You see, this one of the reasons why it’s better to “go out” for your lunch break 😭

But seriously, stepping away from your desk to eat does more than save your nose. It gives your mind and body a chance to reset.

But what most people don’t realize is mindful eating isn’t just about what you eat, it’s HOW you eat. Taking time to actually taste your food and slow down helps regulate your stress hormones, digestion, and even hunger cues.

💭 Mentally unplugging from your computer (and coworkers) helps break that constant cortisol cycle that contributes to stress-related weight gain and emotional eating.

🌿 Physically leaving the environment where stress happens allows your nervous system to recalibrate so you come back clearer, calmer, and more productive.

So next time you’re tempted to eat lunch while scrolling emails or sitting in that fluorescent break room, treat yourself to a mini-reset instead.

✨ If stress, poor eating habits, or burnout have been creeping up on you lately, it might be time to make some deeper changes, and that’s exactly what we work on in my 1:1 Wellness Coaching sessions. so if you need help, the let me know!

Now be honest, do you usually eat at your desk or step away for your lunch break? Let me know in the comments!

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Coach
TBMM Corrective Exercise Specialist

10/23/2025

This might surprise you, but in a study of women ages 18–83 who attended exercise classes or gyms, nearly half (49%) reported leakage, whether they’d ever given birth or not.

And yet, very few talk about it.

What’s even more challenging is that the physical symptoms are often only one part of the story. The emotional and psychological weight of dealing with a pelvic health issue can take just as much of a toll — affecting confidence, motivation, and even the joy of movement.

There are two common types of urinary incontinence that women may experience:
💪 Stress urinary incontinence – leakage that occurs with physical loading (like heavy squats, jumping, sneezing, or coughing).
🚽 Urgent urinary incontinence – leakage tied to a sudden urge to go, when someone can’t quite make it to the bathroom in time.

And it’s not just a “postpartum” issue. A meta-analysis of 29 studies found that 29.6–45.5% of women ages 55+ experience incontinence — meaning this is a lifespan concern, not a one-time event.

That’s why in my Reclaim My Life women’s hormone training programs, I always incorporate pelvic floor connection and strengthening work. Not just for physical control, but for confidence, empowerment, and ease in your body.

Because your workouts should help you feel stronger, not more self-conscious. 💜

👉 Exciting news: I’ll be launching a new cohort of clients for my Online Fitness Programs this January, and I’ll be offering early bird specials in November for those who want to save their spots (and save some money!) early.

Stay tuned for details. I hope this helps!

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Coach
TBMM Corrective Exercise Specialist

10/20/2025

Many busy professionals think they need to feel ready before they start taking their health seriously. But little do they know, you can't always think your way into motivation. Sometimes you have to move your way into it.

And yet, so many professionals get caught in a cycle of:
💭 “I’ll start when work slows down.”
💭 “I’ll be more consistent when life feels less stressful.”
💭 “I’ve tried before, but I can’t stick to it.”

The problem isn’t lack of willpower or time — it’s misaligned strategy.

Even if you are consistent, if your workouts constantly leave you drained instead of energized, your body isn’t adapting… it’s surviving.

Also, if you’ve been working out consistently but your blood pressure, cholesterol, or energy still haven’t improved, it may not be about doing more, but about training smarter.

When you’re under chronic stress or fatigue, trading high-intensity workouts for low-intensity cardio (like walking, cycling, or slow runs) can:
💡 Support your nervous system
💡 Improve recovery
💡 Boost energy
💡 And help you stay consistent long enough to actually see results

Because longevity and performance aren’t built through exhaustion, they’re built through balance.

If you want to learn how to stay young on a cellular level and keep the stresses of life from showing up on your face (or your body) as wrinkles, aches, and burnout — check out my blog post on healthy aging 👇

https://thestewproject.com/healthy-aging-how-to-stay-young/

I hope this helps!

In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Wellness Coach
TBMM Corrective Exercise Specialist