Whitmarsh Health & Wellness

11/30/2025

Turns out the secret to surviving perimenopause might just be… sledding like a 10-year-old. ❄️😂

Because listen…
Hot flashes? Annoying.
Mood swings? Wild.
Feeling like a responsible adult 24/7? Absolutely exhausting.

But flying down a hill at questionable speeds?
✨Instant serotonin.
✨Core workout.
✨Proof you’ve still got it.
✨️Bonus: a trip back to the best childhood memories

Perimenopause Tip of the Day:
If life feels heavy… find a hill and slide down it.
Zero regrets. 10/10 recommend.

When’s the last time you let yourself be free?👇❄️

11/27/2025

Happy Thanksgiving!

So grateful for all of you!

How are you enjoying the day today? How can you continue to honor yourself?

11/26/2025

Five years ago, I started gratitude journaling.

Some seasons, I’m consistent. Other seasons… not so much.
And honestly? That’s normal.

There’s so much research showing how gratitude can rewire your brain.
But what happens when you sit down to write and nothing comes to mind?
What about the days when you’re moving through sadness, heaviness, or just trying to stay afloat?

Here’s what I’ve learned through my own messy-middle seasons:
It’s okay if all you can write down is sunshine (or snow ❄️), water, food, family, or simply making it through the day.

Gratitude doesn’t always have to be profound.
Sometimes you really do “fake it til you make it”… and that’s enough.

So tell me — what’s on your list today? 👇👇👇

11/26/2025

Strong is the new steady.

In perimenopause, lifting isn’t just about muscles, it’s about energy, confidence, and feeling grounded in a season that can feel anything but predictable.

You deserve to feel strong in your own body again. 💛

👉 Want a personalized strength plan? Comment “strong” or DM me.

11/23/2025

Your hips carry so much: stress, hormones, busy-day tension.

These 4 hip mobility exercises help you release, reset, and feel more at home in your body during perimenopause. 🤍

Give them a try and notice what shifts.

➡️ Want support building a routine you’ll actually stick with? Comment “strong” and I’ll message you.

11/11/2025

When your schedule (and hormones) feel unpredictable—movement snacks are your best friend. 5 minutes to lift your mood, calm your mind, and keep your body strong 💛

DM me for a few of my favorite ‘snack-sized’ workouts!

11/04/2025

10/22/2025

Healing can feel lonely—especially when you’re stuck on the couch.
But just because your body needs rest doesn’t mean you have to disconnect.

In fact, connection might be the very thing your nervous system is craving.

You don’t need a big conversation or a long coffee date.
Sometimes a voice note, a “thinking of you” text, or a 5-minute check-in is enough.

Because connection isn’t a distraction from healing—
It’s part of the healing.

👇
Tag someone you’d want in your corner if you were healing.
Or send this to someone who needs that remindhash tags?

10/07/2025

Tired of starting, stopping, and starting again?

You’re not alone — staying consistent is hard when you’re trying to do it all yourself.

That’s where accountability changes everything. 💪

✨ Accountability helps you stay true to your goals.
🔥 Accountability keeps you consistent.
💫 Accountability reminds you to do what you said you would.

But here’s the thing — it’s not about someone doing it for you.
It’s about having someone in your corner to guide, support, and challenge you when life gets loud.

You still have to show up for you.
I’m just here to make sure you don’t quit on yourself this time. 🤍

➡️ Ready for consistency that lasts? Drop a ❤️ or DM me “STRONG.”

09/20/2025

Are you at risk of osteoporosis?

I’m so tired of seeing women in their 60s get surprised by an osteoporosis diagnosis. 🦴 It motivates me to do everything I can now to protect my own bones and yours!

As our hormones shift in midlife, we naturally lose bone density and lean muscle — two key players in staying strong, steady, and energized. Adding a light weighted vest to your walks can be a game changer:

💪 Strengthens bones & muscles – The extra load gently challenges your bones, helping preserve density and reduce osteoporosis risk.

🧘‍♀️ Improves posture & balance – A vest helps activate your core and upper back, which can keep you upright and confident.

🔥 Boosts calorie burn & endurance – A small amount of extra resistance increases your heart rate and stamina without pounding your joints.

🫀 Supports heart & mood – Brisk walking lifts your spirits and protects cardiovascular health, a must during hormonal transitions.

➡️ Ready to make your walks more powerful? Grab a vest, lace up, and take that first step toward stronger bones, a steadier core, and a more energized YOU.

👇 Share your strong bones strategies below!

09/09/2025

✨ Let’s be real… September can be tough.
Back-to-school, sports schedules, activities piling up — it feels like everything gets attention except you.

Here’s the truth: you can’t keep pouring from an empty cup.

I’ve felt it myself lately, and I know I’m not the only one. That’s why, starting Monday 9/15, I’m opening up a FREE accountability group — a space to refocus, recharge, and make time for you.

💬 Comment "committed" in the comments (or send me a DM) if you want in. Let’s do this together. 💪