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Monday 6pm - 8pm Wednesday 6pm - 8pm Thursday 6pm - 8pm Friday 6pm - 8pm Saturday 9am - 8pm Sunday 12pm - 8pm

Covenant Holistic Health

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United States
Winona Lake, IN
Covenant Holistic Health

Certified Master Coach
Creating a Pure Life of metabolic health using food, movement and lifestyle.

06/29/2024

Post hysterectomy thoughts...

They were able to leave one o***y which was good. They weren't sure due to the horrible endometriosis and fibroids. I work with a wonderful hormone nurse practitioner, so we'll watch for any hormone changes.

I'm now on Day 2 post Hysterectomy. Day 0 and 1 was very rough in terms of overall pain, swelling and nausea. Was very dehydrated.

Had a very hard time standing up straight yesterday without a lot of muscle spasms. The lingering gas they had pumped me full of for surgery may have been the worst part, really hurt all the way into my shoulders.

I am getting up and walking a bit as directed to, but still really trying to just rest and read. Slept for close to 11 hours last night, which I really needed.

Swelling is starting to go down, hopefully to steadily improve over the weekend.

Can't wait to be able to start back on my old routine - which I know will be weeks to months away for some things. However - glad I am so fit and healthy as that will make this recovery quicker and easier.

06/23/2024

Still trying to work out like you did in your 20's??

Ladies, it’s time to embrace your strength and vitality! As you navigate the incredible journey of peri-menopause and menopause, incorporating strength training and sprinting into your workout regimen can be a game-changer. Here’s why:

1. Boost Bone Health 🦴: Strength training helps maintain bone density, reducing the risk of osteoporosis and fractures.

2. Enhance Muscle Mass & Metabolism 🔥: Building muscle through strength exercises and sprinting increases your metabolism, helping to manage weight and improve overall body composition.

3. Improve Mood & Energy Levels 🌞: Regular physical activity, including high-intensity workouts, releases endorphins, reducing stress, anxiety, and improving your mood.

4. Balance Hormones & Combat Fatigue 💃: Exercise helps regulate hormones, combating the fatigue and mood swings often associated with menopause.

5. Increase Mobility & Flexibility 🧘‍♀️: Strength training and sprinting enhance your mobility, flexibility, and overall physical resilience.

6. Empowerment & Confidence 🌟: Taking control of your fitness journey boosts self-esteem and empowers you to face this phase of life with confidence and strength.

Ready to start? 🏋️‍♀️👟 Aim for 3 full body strength session and one SHORT (10 minutes!) spring session per week. Let’s harness the power of strength training and sprinting to feel stronger, healthier, and happier every day. Your journey to a vibrant, energetic you starts now!

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06/19/2024

Frustrated with your lack of progress? These things may be holding you back!

1. Cardio - too much for too long. Are you a cardio j***y that is afraid of not doing a 1 hour sweat sesh at a high heart rate to burn those calories? This is doing your body more harm than good - especially for a woman in peri-menopause or menopause. Aim to keep your heart rate at no more than 180-age for the duration of your workout.

2. Strength training - you aren't doing enough or you're doing it with poor form. Aim for at least 3 full body sessions per week for 30 minutes. Lift HEAVY ladies! You won't get bulky. But you will have a body that is more firm, stronger (bones too!) and more resilient.

3. Stress management - your idea of stress management is eating the pint of ice cream while watching TV all evening. This is actually having the opposite effect on your body! Try walking for even 5 minutes after every meal, practicing breath work, dancing and getting out in nature.

4. Not prioritizing sleep - sleep can hinder your fat loss if you aren't getting enough! Your hunger hormones are dependent on good sleep!

5. Drinking alcohol - your body will always prioritize burning alcohol calories first since it is a toxin. That means everything else is being stored as fat until that gets burned off. Cell damage/death, decrease in muscle building... There's really no upside, you don't need it.

6. Not getting enough sunlight - Aim to get outside first thing in the morning and at sunset. It will help to reset your circadian rhythm as well as stimulate Vitamin D production which is essential for many body functions.

7. You count calories over ingredients - that is what big good and big pharma want you to do! And where has that gotten you so far? Remove all seed oils, all ultra processed foods and sugars. Switch to single ingredient whole foods and watch the change in your body and mind!

Need help navigating this road? My next 12 week session begins mid-July! Send me a DM to find out how we can work together towards your goals!

06/07/2024

Don't make getting healthy hard!

✨ THE BEST PREWORKOUT - Salt and Water
Hydration is key for peak performance, and a pinch of salt helps maintain electrolyte balance.

✨ THE BEST WORKOUT PLAN - Consistency
Sticking to a regular routine is more effective than sporadic intense workouts. Consistency builds habits and delivers long-term results.

✨ THE BEST FAT BURNER - Drop Junk Food
Cutting out processed and sugary foods helps your body burn fat more efficiently and reduces inflammation.

✨ THE BEST ANTIDEPRESSANT - Exercise
Physical activity boosts endorphins and serotonin levels, naturally improving your mood and reducing anxiety.

✨ THE BEST PROTEIN SUPPLEMENT - Steak
Rich in essential amino acids, steak provides a high-quality protein source to support muscle repair and growth.

✨ THE BEST MULTIVITAMIN - Real Food
Whole foods are packed with a variety of nutrients that are more bioavailable and beneficial than synthetic supplements.

✨ THE BEST LIFE HACK - Lifting Weights
Strength training increases muscle mass, boosts metabolism, and enhances overall physical health and resilience.

✨ THE BEST RECOVERY - Sleep
Quality sleep is crucial for muscle recovery, mental clarity, and overall well-being.

Take control of your health and wellness with these natural and effective strategies. It's all about making sustainable changes and sticking to them. 🌟💪

Need guidance on your journey? DM or comment BEST to discuss your goals and how I can help!

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05/31/2024

Did you just think - girl same!?!

Turning yourself around, and quickly, is possible! Zero medications, patches, shakes or drinks needed.

In 12 weeks, you can be a healthier, happier, fitter you!

My coaching is different. I'm not going to tell you to eat only chicken breast and white fish. I'm not going to tell you to only eat inside these macros (unless that is your goal). I'm not going to tell you to do 10 hours of hard cardio each week. It isn't a 1 size fits all coaching journey - I walk beside you and we tailor the plan to your needs and goals.

My coaching is about showing you how good you can actually feel. Potentially help the night sweats, brain fog, anxiety, mood swings, hot flashes, weight gain, insomnia, joint pain... The list goes on.

My next 12 week program session opens soon with a limited number of participants. If you feel like you need to jump in to get yourself on the right path, DM or comment Tangled 👇

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Address

Winona Lake, IN
46590

Opening Hours

Monday	6pm - 8pm
Wednesday	6pm - 8pm
Thursday	6pm - 8pm
Friday	6pm - 8pm
Saturday	9am - 8pm
Sunday	12pm - 8pm

Telephone

+15745513952

Website

http://www.covenantholistichealth.com/

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