Compliment Your Body Integrative Massage

12/11/2025

12/11/2025

𝐈’𝐦 𝐨𝐟𝐟𝐢𝐜𝐢𝐚𝐥𝐥𝐲 𝐨𝐧 𝐈𝐧𝐬𝐭𝐚𝐠𝐫𝐚𝐦!

I’ll be sharing everything I’m passionate about in one place:
massage therapy • fitness • movement • mindset • breathwork • reinvention at any age . . .

If you’re on Instagram, I’d love for you to join me there!
👉 Follow me: www.instagram.com/richardlehmanwellness

Thank you for being part of this journey.

With love and gratitude,
Richard

12/09/2025

𝐑𝐢𝐜𝐡𝐚𝐫𝐝'𝐬 𝐖𝐞𝐞𝐤 𝟏𝟑 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐔𝐩𝐝𝐚𝐭𝐞

I’m officially 13 weeks into my transformation journey, and the changes continue to move in the right direction.

• 𝐓𝐨𝐭𝐚𝐥 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐭: 25.4 lbs
• 𝐁𝐨𝐝𝐲 𝐟𝐚𝐭 𝐥𝐨𝐬𝐭: 23.2 lbs
• 𝐁𝐨𝐝𝐲 𝐟𝐚𝐭 % 𝐝𝐨𝐰𝐧: 6.6%
• 𝐕𝐢𝐬𝐜𝐞𝐫𝐚𝐥 𝐟𝐚𝐭 𝐫𝐞𝐝𝐮𝐜𝐞𝐝: 6 levels
• 𝐌𝐮𝐬𝐜𝐥𝐞: A slight decrease, but still solidly within the normal range
• 𝐈𝐧𝐁𝐨𝐝𝐲 𝐬𝐜𝐨𝐫𝐞: Up 10 points

Slow, steady consistency is truly adding up.

𝐓𝐮𝐞𝐬𝐝𝐚𝐲 𝐓𝐫𝐮𝐭𝐡𝐬

𝐖𝐡𝐲 𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐎𝐟𝐭𝐞𝐧 𝐒𝐭𝐚𝐥𝐥𝐬 𝐄𝐯𝐞𝐧 𝐖𝐡𝐞𝐧 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐂𝐨𝐧𝐭𝐢𝐧𝐮𝐞𝐬

Most “plateaus” aren’t real plateaus at all. Your body may continue burning fat even when the scale stops moving. Water retention, glycogen shifts, inflammation, stress, and metabolic adaptation can temporarily mask fat loss - making it look like nothing is happening.

The truth?

Your body is still changing behind the scenes.
Stay consistent, keep protein high, move daily, lift weights, manage stress, and trust the process.

𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐟𝐚𝐢𝐥𝐮𝐫𝐞𝐬 - 𝐭𝐡𝐞𝐲’𝐫𝐞 𝐫𝐞𝐜𝐚𝐥𝐢𝐛𝐫𝐚𝐭𝐢𝐨𝐧𝐬.

12/08/2025

𝐖𝐡𝐞𝐧 𝐓𝐡𝐚𝐭 𝐒𝐩𝐞𝐜𝐢𝐚𝐥 𝐒𝐨𝐦𝐞𝐨𝐧𝐞 𝐂𝐫𝐨𝐬𝐬𝐞𝐬 𝐘𝐨𝐮𝐫 𝐏𝐚𝐭𝐡 𝐚𝐧𝐝 𝐄𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐂𝐡𝐚𝐧𝐠𝐞𝐬

Every once in a while, someone crosses your path - not by chance, but by synchronicity. It’s as if the universe (or God, or life itself) placed them there at just the right moment.

Sometimes these people don’t stay forever. Sometimes they do. But their presence changes something inside you.

They remind you of what’s possible. They mirror back parts of yourself you had forgotten - confidence, curiosity, joy, hope. They help you shed an old layer and begin again - lighter, clearer, more you.

𝐓𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝐭𝐰𝐨 𝐤𝐢𝐧𝐝𝐬 𝐨𝐟 𝐦𝐢𝐫𝐫𝐨𝐫𝐬 𝐰𝐞 𝐦𝐞𝐞𝐭 𝐢𝐧 𝐥𝐢𝐟𝐞:

- The ones who show us what we don’t want to become - helping us grow through contrast.
- And the ones who reflect back the light we already have - the parts of us waiting to be seen again.

These moments can be confusing - even intensely emotional - because they awaken something deep within. You might feel unusually drawn to the person, or stirred by a sudden sense of profound meaning. But rather than rushing to define it, try this:

𝐏𝐚𝐮𝐬𝐞 𝐚𝐧𝐝 𝐫𝐞𝐟𝐥𝐞𝐜𝐭:
What exactly did this person awaken in you - confidence, creativity, courage, joy?

𝐍𝐚𝐦𝐞 𝐢𝐭:
Write it down. Say it out loud. 𝐎𝐰𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐭𝐡𝐞 𝐥𝐞𝐬𝐬𝐨𝐧, 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐭𝐡𝐞 𝐩𝐞𝐫𝐬𝐨𝐧.

𝐈𝐧𝐭𝐞𝐠𝐫𝐚𝐭𝐞 𝐢𝐭:
Ask yourself, “How can I live this quality more fully - even without them present?”

That’s how you turn synchronicity into growth.

Because often, it isn’t the person who changes us - it’s what they awaken that was already within us, waiting to be remembered. 💛

Have a WONDERFUL weekend!

With love and gratitude,

Richard
Compliment Your Body Integrative Massage Therapy

12/05/2025

Now, don’t y’all get too jealous! This was my Joseph when I was like 12 - hahaha! And yes, I did inspire the song “We Wear Short Shorts”!

Who’s joining us to see Joseph and the Amazing Technicolor Dreamcoat tomorrow at Port To***co Players?

12/05/2025

𝐂𝐘𝐁 𝐖𝐞𝐞𝐤𝐞𝐧𝐝 𝐆𝐫𝐨𝐮𝐧𝐝𝐢𝐧𝐠 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞

The holiday season is full of joy - but also full of pressure, lists, errands, and stress.

So this weekend, I’m inviting you into a simple 5-pillar challenge to help you enter the next few weeks with more calm, clarity, and grounding.

𝐘𝐎𝐔𝐑 𝟓 𝐏𝐈𝐋𝐋𝐀𝐑𝐒:

1. 𝟔𝟎 𝐬𝐞𝐜𝐨𝐧𝐝𝐬 𝐨𝐟 𝐬𝐭𝐢𝐥𝐥𝐧𝐞𝐬𝐬
Example: close your eyes, hand on chest, breathe in for 4, out for 6.

2. 𝐎𝐧𝐞 𝐦𝐨𝐦𝐞𝐧𝐭 𝐨𝐟 𝐢𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧𝐚𝐥 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭
Example: stretch your neck/shoulders or take 2 extra minutes on your walk.

3. 𝐇𝐲𝐝𝐫𝐚𝐭𝐞 𝐛𝐞𝐟𝐨𝐫𝐞 𝐲𝐨𝐮 𝐡𝐮𝐫𝐫𝐲
Example: one full glass of water before leaving the house.

4. 𝐂𝐫𝐞𝐚𝐭𝐞 𝐨𝐧𝐞 𝐬𝐦𝐚𝐥𝐥 𝐛𝐨𝐮𝐧𝐝𝐚𝐫𝐲
Example: say no to one tiny thing that drains you.

5. 𝐂𝐨𝐧𝐧𝐞𝐜𝐭 - 𝐰𝐢𝐭𝐡 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐨𝐫 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟
Example: text someone you appreciate, or journal 3 lines about what you need.

You don’t have to do them daily, just aim to complete all five by Sunday night.

Small choices. Big impact.

Let’s enter this season steadier, kinder, and more present - together. 💚

With love and gratitude,
Richard
Compliment Your Body Integrative Massage Therapy

12/04/2025

Exciting news! I finally created a 𝐛𝐫𝐚𝐧𝐝-𝐧𝐞𝐰 𝐈𝐧𝐬𝐭𝐚𝐠𝐫𝐚𝐦 𝐩𝐚𝐠𝐞 dedicated to wellness, massage, fitness, mindset, and my personal journey.

If you’d like to follow along, I would genuinely appreciate the support!

👉 www.instagram.com/richardlehmanwellness

I just launched the page today, so it’s still in the early “building” stage - but I’ll be posting inspiring, educational, and fun content regularly.

And if you follow me, I’ll absolutely follow you back. 💛

Thank you for always supporting me and Compliment Your Body.
This community means the world to me.

1 Followers, 5 Following, 9 Posts - See Instagram photos and videos from Richard Lehman | Integrative Wellness ()

12/03/2025

𝐄𝐯𝐞𝐫𝐲 𝐝𝐚𝐲, 𝐰𝐞 𝐜𝐫𝐨𝐬𝐬 𝐩𝐚𝐭𝐡𝐬 𝐰𝐢𝐭𝐡 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐜𝐚𝐫𝐫𝐲𝐢𝐧𝐠 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 - 𝐩𝐚𝐢𝐧, 𝐬𝐭𝐫𝐞𝐬𝐬, 𝐟𝐞𝐚𝐫, 𝐡𝐨𝐩𝐞, 𝐨𝐫 𝐬𝐢𝐦𝐩𝐥𝐲 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐨𝐟 𝐛𝐞𝐢𝐧𝐠 𝐡𝐮𝐦𝐚𝐧.

Sometimes, without even realizing it, we do something small that makes their load a little lighter.

A kind word.
A moment of presence.
A bit of compassion.
A gesture of care.

𝐀𝐧𝐝 𝐞𝐯𝐞𝐫𝐲 𝐬𝐨 𝐨𝐟𝐭𝐞𝐧, 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐥𝐞𝐭𝐬 𝐮𝐬 𝐤𝐧𝐨𝐰 𝐭𝐡𝐚𝐭 𝐰𝐡𝐚𝐭 𝐰𝐞 𝐝𝐢𝐝 𝐦𝐚𝐭𝐭𝐞𝐫𝐞𝐝.

This week, I was reminded of how powerful those moments can be. Not because of anything grand or dramatic, but because a simple act of care made someone’s day, sleep, or comfort a little better.

Hearing how much that meant to them - reflected back to me in their own words - filled me with a joy I’m still carrying.

𝐈𝐭 𝐦𝐚𝐝𝐞 𝐦𝐞 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐨𝐟𝐭𝐞𝐧 𝐰𝐞 𝐮𝐧𝐝𝐞𝐫𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐞 𝐨𝐮𝐫 𝐢𝐦𝐩𝐚𝐜𝐭.

The truth is, we all leave small ripples.
We all have the ability to offer relief, encouragement, or comfort.
We all touch each other’s lives more than we realize.

Whether you’re a therapist, a parent, a friend, a coworker, or simply someone moving through the world with kindness - your presence makes a difference.
Sometimes in ways you’ll never hear about.
Sometimes in ways that return to you when you least expect it.

Today, I’m grateful for the reminder that healing, kindness, and care move in both directions.

𝐖𝐡𝐚𝐭 𝐲𝐨𝐮 𝐩𝐮𝐭 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐰𝐨𝐫𝐥𝐝 𝐟𝐢𝐧𝐝𝐬 𝐢𝐭𝐬 𝐰𝐚𝐲 𝐛𝐚𝐜𝐤.

With love and gratitude,
Richard

Compliment Your Body Integrative Massage Therapy

12/03/2025

Just throwing this out there. Some friends of mine are going to see Joseph and the Amazing Technicolor Dreamcoat this Saturday. Would be cool to see some other CYB Fam there!

Just sayin’ :-)

12/02/2025

𝗪𝗵𝘆 𝗟𝗼𝘀𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲 𝗠𝗮𝗸𝗲𝘀 𝗬𝗼𝘂 𝗟𝗼𝗼𝗸 𝗢𝗹𝗱𝗲𝗿 - 𝗮𝗻𝗱 𝗛𝗼𝘄 𝘁𝗼 𝗣𝗿𝗲𝘃𝗲𝗻𝘁 𝗜𝘁

My Week 12 Results (Thanksgiving Week!)

I just finished Week 12 of my body-composition journey, and this has been one of the most eye-opening scans yet - especially because it fell right after Thanksgiving.

I ate everything I wanted on the holiday (zero guilt, zero restriction) . . .

BUT I stayed consistent every other day and made sure I moved my body.

And once again, the InBody tells the full story:
👉 Weight: DOWN
👉 Body Fat: DOWN
👉 Muscle Mass: Maintained exactly
👉 Trend: I’m officially halfway to my long-term goal.

𝗪𝗵𝘆 𝗜’𝗺 𝗦𝗵𝗮𝗿𝗶𝗻𝗴 𝗧𝗵𝗶𝘀: 𝗕𝗲𝗰𝗮𝘂𝘀𝗲 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗼𝘀𝘀 𝗔𝗹𝗼𝗻𝗲 𝗜𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗚𝗼𝗮𝗹

A lot of people are losing weight right now using pills, injections, or extreme calorie cuts . . .
But here’s the part most people don’t realize:

𝗜𝗳 𝘆𝗼𝘂 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲, 𝘆𝗼𝘂 𝘄𝗶𝗹𝗹 𝗹𝗼𝗼𝗸 𝗼𝗹𝗱𝗲𝗿 - 𝗲𝘀𝗽𝗲𝗰𝗶𝗮𝗹𝗹𝘆 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗳𝗮𝗰𝗲.

When you lose weight too quickly or without resistance training, your body burns muscle for fuel - including the tiny stabilizing muscles that support your jawline, cheeks, posture, and overall facial structure.

That’s why some people get that:
- gaunt look
- sunken cheeks
- hollow jaw
- “older overnight” appearance

It’s not because they lost fat.
It’s because they lost muscle along with it.

𝗠𝘂𝘀𝗰𝗹𝗲 𝗶𝘀𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗳𝗼𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 . . . 𝗶𝘁’𝘀 𝗽𝗮𝗿𝘁 𝗼𝗳 𝘆𝗼𝘂𝗿 𝘆𝗼𝘂𝘁𝗵𝗳𝘂𝗹 𝗮𝗿𝗰𝗵𝗶𝘁𝗲𝗰𝘁𝘂𝗿𝗲.

Lose it, and your face loses its scaffolding.

💪 𝗛𝗼𝘄 𝗜’𝗺 𝗣𝗿𝗲𝘃𝗲𝗻𝘁𝗶𝗻𝗴 𝗧𝗵𝗮𝘁 - 𝗮𝗻𝗱 𝗪𝗵𝘆 𝗠𝘆 𝗙𝗮𝗰𝗲 𝗦𝘁𝗶𝗹𝗹 𝗟𝗼𝗼𝗸𝘀 𝑯𝒆𝒂𝒍𝒕𝒉𝒚 𝒂𝒏𝒅 𝑽𝒊𝒃𝒓𝒂𝒏𝒕

I’m losing fat while protecting every ounce of muscle I can.

Here’s how:

- I strength train regularly
- I keep my protein up
- I use the InBody weekly to make sure fat is going down without muscle loss
- I prioritize sleep, hydration, and recovery
- And I stay consistent, even during holiday weeks

This method takes discipline - but it pays off in ways the scale alone can’t show.

𝑴𝒚 𝑩𝒊𝒈𝒈𝒆𝒔𝒕 𝑹𝒆𝒂𝒍𝒊𝒛𝒂𝒕𝒊𝒐𝒏 𝒂𝒕 𝑾𝒆𝒆𝒌 12

There are 24 hours in a day.
If you want change badly enough, you can carve out just one hour to take care of yourself.
I’m a business owner with a crazy schedule, yet I consistently get in my workouts 5+ days a week.

It’s not about time.
It’s about priority.

I’m only halfway there, but this halfway point feels better than many “finish lines” I’ve hit in the past.

More to come - Week 13 starts now. 🔥

12/01/2025

𝐂𝐘𝐁 𝐂𝐚𝐫𝐞𝐬: 𝐃𝐞𝐜𝐞𝐦𝐛𝐞𝐫 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭 💛

Each month, Compliment Your Body highlights a group in our community who deserves a little extra care.

This November, 𝐂𝐘𝐁 𝐂𝐚𝐫𝐞𝐬 𝐢𝐬 𝐡𝐨𝐧𝐨𝐫𝐢𝐧𝐠 𝐩𝐨𝐬𝐭𝐚𝐥 𝐰𝐨𝐫𝐤𝐞𝐫𝐬 𝐚𝐧𝐝 𝐝𝐞𝐥𝐢𝐯𝐞𝐫𝐲 𝐝𝐫𝐢𝐯𝐞𝐫𝐬 - the everyday heroes who deliver our mail and keep our packages safe. 💛

The first 8 from this group to schedule a massage this month will receive a special $85 session rate as a thank-you for all you do! (Proof of employment required.)

This program is designed to make massage therapy more accessible for those who might not otherwise have the opportunity. We kindly ask that participants have an annual income of $50,000 or less.

Click this link to schedule your CYB Cares appointment:
https://bit.ly/PostalDeliveryWorkers

Please help me spread the word by liking, sharing, or tagging anyone you know who may benefit from this special community outreach program.- let’s make sure they feel the appreciation they deserve. 💛

With love and gratitude,
Richard
Compliment Your Body Integrative Massage