Barberry Health Center

02/19/2026

💤 SLEEP LIKE YOUR LIFE DEPENDS ON IT!💤 Because it does….

Sleep is not a luxury — it’s a biological necessity.😴

When you sleep, your body goes into repair mode.
- Hormones rebalance.
- Muscles recover.
- Your brain clears out toxins.
- Blood sugar stabilizes.
- Inflammation decreases.
- Cravings regulate.
- Stress hormones lower.

Without enough quality sleep:
• Fat loss becomes harder
• Muscle recovery slows
• Hunger hormones increase
• Cortisol rises
• Focus and patience drop
• Immunity weakens

You can eat clean and work out consistently, but if you’re sleeping 4–5 hours a night, your body is constantly playing defense instead of thriving.

Sleep is the foundation.

Protect it like your health depends on it — because it does.

Below was my sleep pattern last night. This obviously doesn’t happen every night, but I sure as h3ll try!

This app is called Welltory.

02/18/2026

ME VS. OTHER TRAINERS? If you are looking to begin your health journey, why would you choose me over other gyms or trainers? Well, check this out.

Every trainer has their own style and personality. I'm very different from a regular trainer. Why? Because I take an overall holistic approach.

Typically, a trainer is just that....a trainer. Sometimes they'll have a little extra certification in sports nutrition to help fuel workouts and progress.

I, on the other hand, have a Master's in Holistic Health & Nutrition Education and a Natural Health Certification. That's a lot more education on nutrition and how your body works that will help create lifetime strategies for overall health & wellness - not just fueling your body and tracking calories and macros.

A holistic approach focuses on building a sustainable, healthy LIFE specific to you - not just fueling a workout. That's a huge difference.

Fitness is just one piece of the puzzle. True health & wellness encompasses the whole picture.

With me, you don't just get workouts, a calorie limit and stupid macros to follow.

You'll get education. Strategy. Longevity. And a system designed to support your life.

And that my friend is a big difference.

Come join me VIRTUALLY! I can create a program you can do entirely at home with my trainer app.

Contact me for more information.

Meet the expert behind the scenes and in the gym! Joy is here to help you make healthy lifestyle changes to meet your specific goals. With over 12 years of training experience and 28 years of...

02/16/2026

Abs are made in the kitchen. ✅

02/11/2026

SLOW METABOLISM? Does our metabolism really slow as we age?

When we understand how our body's work with hormones, blood sugars, and muscle; we start to realize how metabolism really works... Maybe it isn't because of aging!? 😲

Metabolic health isn't about willpower, genes, or prescriptions. It's about education and understanding your body. 🤓

Join us on Thursday night at 5:30pm for a FREE session where you'll learn about metabolism, how it works, and how to get it to work for you!👊

It's extremely important to understand how your hormones, blood sugars and muscle all work together to create your metabolism. Learn now! Get results.

Barberry Health
Menopause Support Group
118 W College Dr
Marshall MN
5:30pm

Just let us know you are coming by clicking GOING on the below linked Facebook Event or PM us to say you are coming.

Facebook Event: https://www.facebook.com/share/1DY7wqnE13/

02/11/2026

FRESH VEGETABLES IN FEBRUARY! Forget the chocolate! I have fresh vegetables for Valentines’s Day! 😍❤️

The cherry tomatoes and cucumbers are absolutely amazing! I haven’t tried the broccoli yet….

And for those of you wondering how I’m doing it…. It’s a Gardyn!

Click here for a coupon!
https://mygardyn.com/shop-gardyn-home-kits/?coupon-code=rfjoy19973&utm_source=referral&utm_medium=in-apptraffic&utm_content=copycode

02/10/2026

PERFECT PAIRING FOR LUNCH! 🥗 Looking for the perfect lunch? Let's break it out.

Best thing to concentrate on for lunch to keep you satisfied all afternoon AND without the sluggishness.... Pair a healthy protein with FIBER.

We tend to forget about fiber and just concentrate on protein, but that's a big mistake.🤭

Adding fiber to your lunch can increase your afternoon energy, curb those late-day cravings, and helps ensure you reach your fiber needs for the day.

Some of my favorite high fiber foods?

- Nuts/seeds 🌰(chia, flax, almonds, sunflower seeds, etc.)
- Beans/legumes 🫘
- Oats 🌾
- Lentils
- Chickpeas
- Avocados 🥑
- Berries 🫐🍓
- Green peas 🫛

Don't forget the fiber. Add plants to your diet today!

02/09/2026

💥CUT DEMENTIA RISK BY 45%💥 Midlife movement matters.

If you make daily exercise a part of your lifestyle in your 40's and continue throughout your life, you can do just that!

Didn't start in your 40's? Don't fret. It isn't too late to make a huge difference.

Don't delay. Start today!

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2841638

02/08/2026

DISCIPLINE IS YOUR GREATEST STRENGTH. 💪🏻 (pun intended)

It’s what will get you to the gym consistently.

But how do you get disciplined?

Discipline comes from finding small success early on.

Success can be anything that is beneficial like…

- more energy
- greater self-esteem
- gains in physical ability
- better sleep
- mental clarity
- weight loss
- stress reduction
- changes in body composition

If you are just starting out in your health journey, or thinking about making changes….

Choose something that fits into your life that you can be consistent with, and that would have a maximum benefit.

For example, small goals like:

👍🏻 mobility work
👍🏻 strength training
👍🏻 walking at higher speeds
👍🏻 boxing 🥊
👍🏻 doing 10 jump squats each hour

Whatever you choose, think consistency to build discipline….

02/05/2026

Yep, this is my caricature! 😳😂 That’s one tough lookin’ trainer. 😳

It’s funny how it knew I was married, but I never wear my ring. 💍 😂

It failed on the earrings tho. I don’t wear them….

It’s fun to look through the pic and find all the AI errors. It’s like a puzzle….

What errors do you see?! 😉

01/31/2026

PROTEIN IS KING! 👑 Or maybe just prince?🫅

First off, just because a product is “high in protein”, doesn’t mean it’s good for you.

And it also doesn’t mean you magically get muscle. 💪🏻

Consuming HIGH QUALITY protein can HELP build muscle. You still need to do the work.

So what is high quality protein?

1. Quality meat
- 100% grass fed lean beef 🥩 and fermented dairy (plain Greek yogurt, kefir, cottage cheese)
- pasture-raised lean poultry/eggs 🥚 🐓
- wild caught salmon/fish 🐠

2. Plants!
- organic edamame & fermented soy
- beans/lentils/chickpeas/whole grains
- raw nuts/seeds
- pea protein
- spirulina

Stay away from marketing. Many ultra-processed foods are adding “protein” in everything. Stay away from them. The side effects of the other ingredients are not worth it.

NOTE. Most Americans already get enough protein. Don’t fall for the hype. 20-30% of your diet should be quality proteins. You still need healthy complex carbs and healthy fats! 🥑

Have you ever heard of someone saying “I lived to be 100 from eating 200 g of meat every day!” - No. 😂

You need protein as you get older to maintain muscle. Moderate amounts, not truckloads. 🛻 😉

Eat your protein. Some meat, mostly plants. 🌱

Stay healthy peeps. ❤️‍🩹❤️😘🤙🏻

01/29/2026

YOU MAY NEED TO TRY THIS! 😳

With the harsh stressful reality we are currently living in, it could be in your best interest to ESCAPE! 😉 Well, temporarily of course.😂

Ok, obviously escaping realities are hard, and not everyone can run off on a long vacation. But there are other things you can do.

Engaging in healthy activities that pull your focus away from stressful realities is called Positive Escapism.

Try these tricks to eliminate some stress, shift your focus temporarily, and to take a much needed break.

🧩 Immersion in hobbies like painting, puzzles, music, etc.

📚 Lose yourself in some fiction. Movies and books can really “take you away”.

🏃‍♀️ Intense exercise, nature walks, or some boxing always does wonders in reducing stress. 🥊

📴 Social media blackout. Choose a small timeframe each day to allow for social media/news, and then close them up the rest of the day for a mental break.

🗣️ Get social…with friends and family. And make it a “no stress” conversation rule.

Your mental health is important. Take a small break and escape.

🏝️🥊🏋️‍♂️🧘‍♀️🏊🏼‍♂️🚴🏼‍♂️🐶🏃🚶🏼‍♂️‍➡️📖👬👫🪴☀️🎣