https://smart.bio/inner_strength_wellness, https://innerstrengthwellnesscoaching.com/

Inner Strength Wellness, LLC, Ridgefield, WA (2026)

04/23/2026

At the end of day 2 of what was supposed to be a 72-hour fast, I ended up eating leftover charcuterie from the big one I made for my work party.

I made a cute little tray and wanted a little bit of all the things… which turned into a lot for one person. I knew while I was making it there was no way I’d eat it all—but I wanted it all on the tray to look at. To enjoy visually.

I almost posted it like, “This would feed 2–3 people in Europe, but thank God I live in America so I can have it all to myself.” 😅

And then it hit me…

That’s actually the problem.

We are such a gluttonous nation. It’s sad. And honestly… I was a little disgusted with myself.

One of the things I’ve been fasting about is asking God to break me of my need to shop and buy things. After my husband died, I dove into retail therapy and stayed there for almost 10 years.

I live alone in a 2300 sq ft house… full of stuff. Every room. So many clothes, shoes, bags… everything. More than I could even use in a year.

And every year?
Bag after bag after bag goes to Goodwill.
Because I keep buying more.

We live in a buy-and-discard society.
Have. Have. Have more.

It’s disgusting.

And God calls it what it is—gluttony.

We need to break this off and turn from our wicked ways.

It’s diabolical. Demonic.

Break up with it in the name of Jesus.

I am. I do. I claim freedom from gluttony in my life, in the name of Jesus, covered by the blood of the Lamb.

Thank you, Jesus. Thank you for my freedom.

That charcuterie board was the perfect example.
Wanting a little of everything… and ending up with more than I needed.

It was never about food.
It was about excess.

(Now… what the heck am I gonna do with all this sh*t in my house? Garage sale? 😅)

04/10/2026

I used to walk into conversations wanting accountability, validation… or just understanding for something that hurt me.

And I’d walk out apologizing.

Make that make sense. 👀

I’d bring up the pain…
And somehow I became the problem.
“Too emotional.”
The story rewritten.
Called crazy… until I believed it.

I was even saying “sorry” for saying “sorry” too much. Yeah… that’s codependency. 💯

This cycle has a name: DARVO
Deny.
Attack.
Reverse Victim and Offender.

They deny what they did, attack you for speaking up…then flip it so they’re the victim.

Now instead of being heard, you’re defending your pain.

This is where people lose themselves.

You start thinking:
“Maybe I’m too sensitive…”
“Maybe I said it wrong…”

No.

Accountability doesn’t attack truth.
And if someone cares about you, they should care that they hurt you—even if it’s their fault.

⚠️ When you start exposing things, expect a shift. Toxic patterns rely on your old reactions. When you change, they will too.

They may twist the story~but that doesn’t mean you were wrong for telling it.

You don’t have to keep explaining your pain to someone committed to avoiding it.

If you’re stuck here—I see you. And I can help.

“Have nothing to do with the fruitless deeds of darkness, but rather expose them.”
Ephesians 5:11

Prayer:
God, anchor me in truth when others try to distort it. Give me strength to stand firm. Amen.

04/09/2026

Just talk to Him 💜He is there and listening.

01/01/2026

⌛️January doesn't need a louder version of you. It needs a truer one.

The version who stopped negotiating with burnout.

The one who no longer confuses survival with strength.

The woman who realized that white-knuckling life was never the assignment.

This year isn't about becoming someone new. It's about recovering what was buried under grief, pressure, shame, and noise.

I've learned this the long way:
📍You don't heal by force.
📍You don't grow by self-punishment.
📍And you don't move forward by dragging old identities into a new season.

You move forward by telling the truth-first to yourself.

So if this year feels quieter...If your goals feel more intentional than impressive...if you're craving depth over dopamine...

You're not behind.
You're finally aligned.

I'm walking into this year lighter. Clearer. More honest about what I will and will not carry anymore.

If you're doing the same--WELCOME.
This year isn't loud.
But it will be powerful. 🌟

07/17/2024

🤔 Did you know that 70% of communication is non-verbal? The rise of emoji in text communication is fulfilling the non-verbal cues we miss through those lines of communication. There is also study that the use of emojis in marketing on social media have increased success.

Although ❗ make sure you know the hidden meaning behind the emojis you are thinking of using...(image taken from AdEspresso article on best practices for emojis.) If you're selling peaches, it might be misconstrued. 🤷‍♀️

Also--this blew my mind- or rather 🤯🤯🤯🤯🤯🤯🤯🤯--there is an entire translation of the classic 🐳 Moby Dick translated to emoji...It's called Emoji Dick. What the what?

What emojis are you using for your business? It's Nat'l Emoji Day ya know, so let's 🥳🪇🎶🤩👩‍🎤💃🕺👌mmmmkay?

09/22/2023

🌟 Whose ready to do SOBER OCTOBER FITNESS CHALLENGE ❓ 🌟

Ending summer on a bang 💥I REALLY NEED to shift into taking better care of myself. Who relates?

I would love for you to join me!

A 30-Day focus on three key aspects ( you can decide about Oct 31 👻) :nutrition, workouts, and accountability. Here's what it's all about:

1️⃣ Nutrition: Let's fuel our bodies with nourishing foods and give up alcohol for the month. This doesn't mean we'll be restricting ourselves, but rather focusing on consuming whole, unprocessed foods that will make us feel amazing from the inside out. You’ll get simple nutrition plans and recipes!

2️⃣ Workouts: Time to get our bodies moving and grooving! 💃🕺We will commit to at least 30 minutes of physical activity 5 days a week with fun streamable workouts to follow at home or in the gym.

3️⃣ Accountability: We're in this together, so let's keep each other motivated and accountable. I’ll host a supportive community where we can share our achievements, struggles, and any breakthroughs we experience throughout the month. Remember, support is the key to success! 👯‍♂️👯

I truly believe that this challenge will not only help us improve our physical health but also enhance our overall well-being. It's a chance to reset, refocus, and prioritize ourselves. So, are you ready to take this journey with me?

If you're interested in participating, simply comment below and let me know. Feel free to tag any friends who might want to join too! Let's make this an incredible month of growth, self-care, and positive transformations. Together, we've got this! 💪🌱

05/10/2023

If you struggle moving out of "freeze mode" (anxiety & depression friends will know) make sure you join my free wellness community Inner Strength Wellness Community. I'll be going live tomorrow to share my Life Saver Basics on creating a plan to move through that and also avoid complacency! Link to group in comments.

xoxo Mel Lautenbach

05/10/2023

I believe complacency leads to disappointment. 🤔 I'll be hosting a FREE Webinar soon to give you some tools to break free from that rut. Reach out if you're not on my list yet!

As many of you may know, it's easy to fall into the trap of settling for the status quo and becoming too comfortable with where we are. But here's the thing: when we become complacent, we risk missing out on incredible opportunities for growth and fulfillment. 🌟

The key to overcoming complacency lies in embracing change and pushing ourselves beyond our comfort zones. 💪 We must remember that true progress and personal development happen when we challenge ourselves and step into the unknown. 🚀

🔑 So here's a tip to break free from complacency: Dare to try something new each day, no matter how big or small. It could be as simple as learning a new skill, exploring a new hobby, or even starting a meaningful conversation with someone you've never spoken to before. By doing this, we open ourselves up to a world of possibilities and create room for growth and happiness. 🌈

"Disappointment is the result of expecting others to fulfill what only you can accomplish." - Unknown

Let's break free from complacency, embrace change, and make the most of our lives! 💪✨ Remember, we have the power to create our own happiness and success. 🌟

05/09/2023

🌟 Testimonial Time! 🌟

Over the past few months, I've had the privilege of working with an incredible group of women, each on their unique path towards self-discovery and empowerment. Witnessing their growth, their newfound confidence, and their willingness to embrace their true potential has been nothing short of inspiring. 🌺💪

Through personalized coaching sessions, empowering workshops, and a supportive community, we've delved deep into the realms of self-awareness, personal growth, and self-care. Together, we've explored limiting beliefs, shattered self-doubt, and unlocked the power within each woman to create positive, lasting change in their lives. The transformations I've witnessed have been awe-inspiring. 🌟🌈

But this journey has not only impacted the women I've worked with—it has also transformed me. It has reaffirmed my purpose and passion, reminding me of the incredible value of helping others unlock their true potential. The joy and fulfillment I've found in guiding these women towards their own empowerment is immeasurable.

I am eternally grateful for the unwavering support I've received from my family throughout this journey. Their belief in me has fueled my determination and given me the strength to push forward, even when faced with uncertainty. Their love and encouragement have been the backbone of my success. ❤️🙏

To all the women out there who are ready to embrace their own journey of self-awareness and transformation, I want you to know that the power to change your life lies within you. It's never too late to pursue your dreams and unlock your limitless potential. Trust yourself, surround yourself with supportive communities, and never underestimate what you are truly capable of achieving. 💫💖

If you're ready to embark on your own path of self-discovery and empowerment, I would be honored to support you. Feel free to reach out to me via private message or through this page, and together, let's uncover the incredible woman within you. Remember, you are deserving of a life filled with purpose, joy, and fulfillment. 🌺✨

05/08/2023

❓Have you ever felt complacent? I sure have! I really believe it breeds disappointment in self and can keep you stuck if you don't have a plan. Creating a plan beforehand is extremely helpful. 🗝

Yesterday while meeting with my wellness community on Zoom, I shared the process I found helpful in moving from that negative headspace into action. Ways to mobilize through depression or moments when you're stuck in your head and can't seem to escape..when you're spiraling in negative thoughts and feelings. I call it my Lifesaver Basics...because it is basic but I use it so often and it's truly saved my life. ❤

If you're someone that gets stuck, immobilized, "freeze mode" and you're looking for ways to escape that, please reach out. I'm planning on doing a free session on Zoom within the next week and I'd love to share these tools with you. 👍

05/07/2023

I am sure you've heard the old saying that you become like the five people you hang around the most. Have you noticed when you are around negative people regularly you begin to think and talk that way too?💖

I know I'm not the only one who has experienced this and suddenly heard words come out of my mouth that my heart didn't recognize!!??

When this has happened in the past, I had to do some deep self examination and find out where the heck it was coming from. It didn't occur to me right away, but when I realized what was beginning to change in me I began to look for a new environment.

Complaining, negativity, self-deprecating comments...how do you feel after being around people that are doing that? It makes me feel exhausted, and in a very low mood. 💕

In the Mindset Masterclass I was a part of recently, I was reminded of a tool I've used before to help when others are doing this. By validating their feelings first then asking them what they're going to do about it, you help shift the conversation (and hopefully their mindset) into finding a solution rather than staying focused on the problem. Have any of you tried this & how did it workout?

05/02/2023

What are your thoughts growing?

Anxiety has long been something I've struggled with. But when I realized that my anxiousness was due to FEAR that I was AGREEING with, I realized that I could actually shift how I was feeling.

You may have seen the model:
THOUGHTS->FEELINGS->ACTIONS->RESULTS->CIRCUMSTANCES

Thoughts are really the only thing that can start the shift! If you're having trouble, reach out. I'd love to help you begin to gain more control over your mind.

Inner Strength Wellness, LLC

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