http://www.revelationscounselingwellness.com/

Revelations Counseling & Wellness, 6500 Brooktree Road Suite 210, Wexford, PA (2026)

12/15/2025

High performers don’t just work hard — they reflect deeply.

Most people think reflection is slowing down. In reality, it’s how you accelerate growth. Reflection is what turns experience into wisdom.

After a win, reflection teaches what to repeat. After a setback, it reveals what to refine. Without reflection, we live on autopilot — repeating the same habits and calling it effort.

It’s not about dwelling on what went wrong. It’s about collecting data on what actually happened — with curiosity, not criticism.

Take a moment each week to ask:

· What worked well?

· What didn’t?

· What will I do differently next time?

That’s how progress compounds.

12/14/2025

The Process, Not the Panic - Week 1 of Recharge is complete.

Before any numbers, here’s what actually mattered.

What went well: I stayed committed to the process despite life not being perfectly set up. My wife traveling wasn’t an excuse — I showed up every day.

All workouts were completed as planned, and I was intentional about shifting my intake away from where I’ve historically under-fueled — increasing carbohydrates while pulling back on protein and fat relative to my recent habits.

That alone was a big win.

What needs work: even with daily planning, I finished the week over calories and under on carbs, which tells me my structure needs refinement — not more effort.

Recovery also sent clear signals. Based on HRV, a couple sessions should have been modified, and I need to respect recovery more on non-lifting days.

There were also a few days where I started strong in the morning but didn’t fully carry the process through the entire day.

Just data. No drama.

The science moment: From Sunday to today, my body weight increased by about 2 pounds.

This is the moment where most people panic and stop — and it’s exactly why I’m not concerned.

Increasing carbohydrates after a period of under-fueling refills muscle glycogen. Glycogen binds water. Training inflammation increases slightly. Stress hormones begin to normalize.

All of that shows up on the scale before any meaningful fat gain could occur.

This isn’t fat — it’s fuel, water, and recovery.

Most people quit here thinking something went wrong, when this is often the first sign the process is working.

What I’m adjusting next week:
✔️Removing one bike session and prioritizing recovery to support HRV
✔️ Planning the entire week ahead of time instead of rushing mornings

No drastic changes. Just refinement.

“Observe. Adjust. Repeat.”

Week 2 starts now.

12/08/2025

We spend hours training the body but almost no time training the mind to handle life’s emotional weight.

Emotional fitness isn’t about ignoring your feelings or pretending to be strong. It’s about learning to feel fully without being ruled by those feelings.

Just like physical fitness, it takes reps — noticing frustration before it becomes anger, choosing curiosity over judgment, and pausing instead of reacting.

When emotions rise, your physiology changes — heart rate increases, breathing shortens, focus narrows. Emotional mastery begins when you take back control of the body to guide the mind.

Breathe deeper. Slow your response. Name what you feel. Choose how to use it.

Strong bodies may lift weight. Strong minds lift moments.

This week’s mastery: When emotion rises, pause before reacting. Breathe, name it, and respond with intention, not impulse.

12/07/2025

Today I begin a 12-week transformation that will be different from anything I’ve done before. Not because the training is extreme. Not because the diet is complicated. But because the strategy is different.

Most transformations fail for one simple reason: People skip the steps that actually create success.

Everyone wants the “before and after.” But the truth is, real change doesn’t start with a cut. It starts with rebuilding the foundation that makes fat loss possible.

Over the next 12 weeks, I’ll be moving through three phases:

1️ RESET — Awareness and Baseline

The past two weeks, I Reset. I stabilized my routine, grounded my habits & got honest about patterns that weren’t intentional anymore.

No changes. No extremes. Just clarity.

2️ RECHARGE — The Phase Nobody Talks About (Weeks 1–6)

This is where the real work begins.

Recharge is about: • Rebuilding metabolic flexibility • Improving performance • Restoring recovery • Increasing energy availability • Lifting with purpose, not fatigue

This isn’t a bulk. This isn’t eating “more” just to eat more.

Recharge is a strategic rebuild — the process of bringing the metabolism back to a true, healthy baseline so the body is prepared to lose fat later.

Most diets fail because this phase is skipped.

Over the next six weeks, I’ll be gradually increasing food, training with more intention & tracking the signals that matter:
✔️Hunger
✔️Energy
✔️Mood Motivation
✔️Sleep
✔️Recovery
✔️Strength

The goal isn’t rapid change. The goal is rebuilding the engine.

3️ REVEAL — The Part Everyone Recognizes (Weeks 7–12)

After the Recharge comes the Reveal — the fat-loss phase.

And it won’t be built on punishment or exhaustion.

Reveal will focus on: • Daily walking • Short, intentional training sessions • Movement spread throughout the day • Maintaining strength • Protecting muscle • Consistent calories • High adherence • Low stress

Reveal isn’t where change begins. It’s where the work you’ve done finally shows.

The first six weeks determine how effective the last six are.

If you want to follow along, I’ll be posting a reflection every Sunday.

Let’s get to work.

12/03/2025

✨ Meet Our Dietitian — Fueling Your Best Life ✨

Hi! I’m Lexi, a full-time dietitian here at Revelations Counseling & Wellness. My love for nutrition started early. I was first known as the official taste-tester for friends and family — and yes, that still holds true! 😋

But over time, my passion for delicious food evolved into something deeper: helping others feel their absolute best through what they eat, while still enjoying what they eat!

As I grew, I realized food is far more than flavor — it’s fuel. It energizes, regulates bodily function, supports healing, balances hormones, and nourishes the body and mind. So, I committed myself to learning everything I could…
📚 7+ years of study
🤝 Community outreach and internship experience
🥗 Dedicated to the science + soul of nutrition

Today, I strive to create a warm, judgment-free space where you feel confident and empowered. My goal? To provide compassionate, practical guidance that helps you build a sustainable lifestyle — one that truly enhances your quality of life.

You can work with me to help develop a nutrition protocol to support you in achieving a goal, navigating a change in life stage, as a tool to support a diagnosis or condition, including:
✔️ General health + wellness (just feeling your best!)
✔️ Weight loss + healthy habits
✔️ Perimenopause & menopause
✔️ Heart health
✔️ Thyroid function
✔️ Diabetes management
… and more!

If you’re ready to enrich your life through nutrition, I’m here to walk with you — every step of the way. 🌱💛

📩 Send us a message or visit the link in our bio to schedule a session!

12/01/2025

Mastery doesn’t mean juggling multiple priorities perfectly — it means aligning them intentionally.

Energy, Work, and Love aren’t separate pursuits. They’re interconnected systems that either fuel or fight one another. When your energy fuels your work, and your work reflects your love for what you do and who you do it for, everything begins to move in harmony.

But when one area drains the others — when stress at work kills your energy, or exhaustion dulls your connection — mastery turns into survival.

Integration happens when you design your life so that each domain supports the next: exercise that clears your mind before a meeting, meaningful conversations that restore your energy, or work that serves people you care about.

Mastery isn’t about balance. It’s about alignment.

This week’s mastery: Audit your day. Where are your Energy, Work, and Love aligned — and where are they competing?

11/30/2025

Every once in a while, you catch your reflection and something inside you quietly says, “This isn’t me.”

No drama. No breakdown. Just a moment of honesty.

Almost 20 years ago, that moment happened when I was 308 pounds. Since then, I’ve lived every chapter of the weight-loss story — all the way down to 179, all the way back to 265, and everywhere in between.

That journey shaped my entire career.

Today, as the Director of Wellness and co-founder of , helping people navigate transformation is literally what I do every day.

But here’s the truth: even coaches need resets.

A few weeks ago, I stepped on the scale: 210 lbs. 19% body fat.
Not terrible. Not great. But more importantly… not intentional.

I’d been consistent with my workouts.
Consistent with tracking.
But not intentional with either.

And when I looked back at my last 30 days of eating and training, the pattern was crystal clear:
Everything was all over the place.

So, I sat down with our registered dietitian in the office right next to mine.
I already knew what she was going to say — but I wasn’t ready for how much it would sting.
“You’re grossly undereating carbohydrates. And because of that, you’re undereating calories for the amount of training you do.”

It scared me.

Which is ridiculous, because I say that to clients all the time.
But that’s the thing about long journeys — they leave scars.

My own weight-loss history and decades of negative messaging around carbs had quietly rewired my instincts. Even though I know the science, hearing it directed at me hit differently.
That’s when it clicked:

Everyone — no matter their level of knowledge, success, or experience — can benefit from a Reset… Recharge… Reveal.

Over the next several weeks, I’ll be walking through a full Reset → Recharge → Reveal transformation — not as a coach, but as the case study.

Every week, I’ll share the real process behind rebuilding metabolism, restoring performance, and getting intentional again — including the adjustments, challenges, wins, and breakthroughs along the way.

No shortcuts.
No filters.

Just the truth about what sustainable transformation actually looks like.
If you want to see it unfold step by step, follow along here — this is where the full journey will be documented.

Official start date: Sunday, December 7th. (My 44th birthday by the way).

09/29/2025

Busyness is not mastery. Purposeful action is.

Too often, work becomes scattered motion — emails, meetings, endless to-do lists. True mastery comes when you bring discipline and intention to your work.

Identify what matters most today, and do it first.
Protect your attention from distractions — focus is a superpower.
Treat your commitments like promises to yourself.
Work mastery isn’t about doing more. It’s about doing what matters most — with focus, discipline, and purpose.

When you work with intention, results follow. More importantly, fulfillment follows.

This week’s mastery: Trade scattered motion for meaningful progress. Do less but do it better.

09/22/2025

Your body is the gateway to your mind. Physiology controls psychology.

When your body is depleted, your mind will follow. When your body is strong and fueled with intention, your mind becomes sharper, calmer, and more resilient.

Energy mastery isn’t about extremes. It’s about daily choices that fuel you instead of drain you: - Move your body every day. - Fuel it with food that sustains performance and clarity. - Rest with intention — recovery is a skill, not a luxury.

Energy is the foundation of everything. Without it, your work suffers. Your love suffers. With it, both thrive.

This week’s mastery: Make one intentional choice each day to strengthen your energy. Small deposits compound into vitality.

09/15/2025

Most people are running on empty — exhausted, unfocused, and disconnected. The problem isn’t effort. It’s neglecting the three pillars that shape every choice, action, and result in life: Energy, Work, and Love.

Energy is the foundation. Physiology controls psychology — how you move, eat, breathe, and rest directly affects how you think, feel, and perform.

Work is your contribution. It’s not about being busy. It’s about being intentional — showing up with focus and discipline in what matters most.

Love is your connection. First with yourself, then with the people who matter most. Without love, even success feels empty.

Neglect one, and the others fall. Strengthen one, and all three rise.

This week’s mastery: Begin noticing where you’re thriving — and where you’re surviving — in the Big Three.

08/25/2025

We often think of rest as the absence of effort — a break, a pause, a luxury.

But real rest? That’s a skill.

In a world obsessed with hustle, we wear exhaustion like a badge of honor. We grind ourselves into the ground — physically, mentally, emotionally — then wonder why we feel disconnected, burned out, or stuck.

But here’s the truth: You can’t grow what you don’t recover. You can’t lead if you’re always running on empty. You can’t live with intention if your schedule is the only thing driving your life.

Without intentional pause, we become servants to our own routines. Mastery isn’t just about knowing when to push — it’s about knowing when to stop. When to reflect. When to reset.

Rest isn’t a reward. It’s part of the plan.

This week’s mastery: Take back control. Choose to pause. Recovery is not weakness — it’s wisdom.

08/11/2025

Action calms anxiety.

Overthinking is exhausting. We try to solve everything in our heads — waiting for the perfect plan, the right moment, the certainty that never comes.

But clarity doesn’t come from thinking. It comes from doing.

You don’t need to feel confident before taking action. You need to take action to build confidence.

A single step forward quiets the noise. It shifts your energy from fear to focus.

You can’t think your way into right action. You act your way into right thinking.

Don’t let hesitation rob you of progress.

This week’s mastery: When in doubt, move. Even the smallest action creates momentum. Clarity lives on the other side of motion.

Revelations Counseling & Wellness

12/15/2025

12/14/2025

12/08/2025

12/07/2025

12/03/2025

12/01/2025

11/30/2025

09/29/2025

09/22/2025

09/15/2025

08/25/2025

08/11/2025

Address

Website

Alerts

Shortcuts

Share

Category