If you’re like me, cooking dinner can sometimes feel a little deflating.

You spend time planning and making a meal, and then one or more people at the table doesn’t like it or doesn’t want to eat it. It can take the joy out of something that is meant to bring everyone together.

One of my children is extremely picky, and I often find myself thinking through his likes and dislikes as I decide what to make for dinner.

Being in the wellness space, I know all the tips and tricks when it comes to getting kids to eat healthier foods. But when it comes down to it, every child is different, and it often takes more trial and error than we expect to find what works for our own family.

As a trainer, I’ve also had moments of worry, wondering if my children are eating well enough or getting what they need. I want nothing more than for them to be healthy and thriving.

But I’ve also had to remind myself that our bodies are resilient.

They can handle more than we sometimes give them credit for, and there is room for flexibility while still doing a good job feeding and caring for them.

So instead of trying to make everything perfect, I try to focus on a few simple things that feel doable and consistent.

I start with the idea of building a plate with a few key pillars:

protein
something fresh with fiber
a healthy fat

When those pieces are there in some form, I feel good that we’re moving in the right direction, even if the meal isn’t exactly how I pictured it. Over time, this has taken some of the pressure off and has helped make cooking less stressful.

Here are some other ideas that have helped me along the way:

1. I try to cook one meal and adjust small parts of it instead of making completely separate dinners.
Sometimes that looks like keeping a sauce off to the side or leaving something more simple for one plate. It keeps things manageable and still allows us to sit down together. For instance, my picky eater’s plate for spaghetti night would look like pasta and meat sauce served separately.

2. I keep a few foods on hand that I know will be eaten without question.
Things like fruit, rotisserie chicken, sourdough toast with butter, yogurt, apples with peanut butter, or a simple pasta. Having those as a backup has made a big difference on nights when things don’t go as planned.

3. Exposure matters more than perfection.
Just having a food on their plate, even if they don’t eat it, is still part of the process. Over time, being familiar with it may help them choose to try it on their own rather than being forced.

4. Add healthier foods where you can, or blend when needed.
I’ll add a little spinach to a smoothie to avoid any “weird” flavor and serve it in a non-see-through cup. I’ll also finely chop or blend certain foods they are unsure of, like tomatoes or onions.

5. Cooking at home more often has made a big difference.
I know it can feel easier to pick up fast food to avoid the meltdown or the disappointment of a meal not being eaten. But using simple ingredients, making meals in your own kitchen, and knowing what’s going into your family’s food feels like a better approach for us. Even something like a homemade cookie versus a packaged one feels like a better option, not because it’s nutritious, but because it’s made from real ingredients rather than ultra-processed ones.

One dinner that tends to work well in our home is a taco bar.

I’ll make tortillas with just a few simple ingredients (flour, baking powder, salt, avocado oil, and water), brown some grass-fed ground beef with our favorite spices, and set out toppings like salsa, guacamole, cheese, tomatoes, Greek yogurt, romaine, and onions/bell peppers.

That way, everyone can build their own.

All of the ingredients are solid choices, so even if my picky eater chooses just meat and a tortilla with a side of fruit, we’ve still built a plate with protein (beef), healthy fat (avocado oil in the tortillas), and fiber (fruit).

It’s not fancy but it’s balanced, filling, and easy to adjust depending on who is sitting at the table. At the end of the day, it’s not perfect, but it’s a family meal together that will be meaningful.

It’s just one part of caring for our families, and it’s something we get to figure out over time what works for our family.

And hopefully, little by little, it all adds up to a healthier family.

Do it well,
Alyson

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My all-time favorite movie is Father of the Bride (and Part II).

I love everything about it. The aesthetic, the story, the way the characters love each other, and the way they live their lives. It feels beautifully simple and full all at once. It reminds me of my own family growing up, and now it’s the kind of life I strive to create for my husband and children.

There’s a part where George Banks explains why he loves his home, and one of the reasons he gives is, “I love that we carved our initials in the tree out front.”

That line has always stayed with me, and I’ve wanted to do the same thing ever since.

When we built our house, I quietly hoped it would look a little like the Father of the Bride house, and also become a home where we could build a life that carried the same comforting feeling I loved in the movie. A place where my children feel loved, where friends and family gather, where life unfolds and memories are built to last a lifetime.

Now if I could just get that Aston Martin, then we’d really be set. A girl can dream, ha!

We’ve been here almost three years now, and the other weekend my husband and I were outside planting three trees we had been given at the farmer’s market.

As we walked around the yard deciding where they should go, I noticed something on one of the trees. A piece of bark had pulled back just enough to reveal a heart shape underneath.

The biggest smile came over me because I knew immediately what we were going to do with that tree.

This was the tree where we would carve our initials.

It made me think, “This is one of those moments, George.” A moment that will now become part of our family’s story. One we will think back on and remember, just like so many other moments along the way that slowly shape the story of our home.

It’s a story I pray every night will be one my family looks back on with the fondest memories.

And of course, it’s made up of more than just the big moments.

It’s also the everyday life that fills the space in between.

Dinners made in the kitchen.
Homework at the round table in the nook.
Movie nights under blankets.
Walks down the road.
The chores we do together to keep the house running smoothly.
Playing basketball in the driveway.
Swinging in the tree swing out front.
Sitting in the sun reading.
The big and small conversations as we figure life out.
Praying together before bed each night.

All the ordinary moments that add up over the years.

And now, carved into the heart of that tree, our initials will forever mark that this home is part of our story.

And hopefully the beginning of many more moments to come.

If you enjoy these posts, please consider subscribing. It means a lot.

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Do it well,

Alyson

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I don’t know about you, but sunny and warmer days are calling my name. The clocks are about to spring forward, longer daylight in the evenings is coming, and I am so ready for it.

This time of year always makes me want to freshen things up a bit with a little spring cleaning and refresh. What I’m wearing, what I’m cooking, and my wellness routine all feel lighter and brighter!

I hope you enjoy today’s Substack.

Workout Outfit Inspiration

Outfit inspiration that can take you from school drop off/pick up, training, walking, running errands, and grabbing tea with a friend without having to do a complete change. I typically live in mine all day!

Look 1:

Love an oversized sweater after a workout.

Pieces to Peruse:

• Love the navy color in one of my top favorite leggings

• Matching sports bra but also can be a tank

• I love this v-neck sweater and the sportier rugby vibe for spring

• My top two favorite sock brands are Bombas (pictured) and Balega

• Salomon sneakers are popular right now and a nice change up from the usual brands we see.

• My mom had a bag like this when I was little and it took me back.

Look 2:

Very into this sleek workout look.

Pieces to Peruse:

• Switch out the V-neck sweater for a little more put together look with this cardigan.

Look 3

Very clean and spring.

Pieces to Peruse:

• Another easy switch is the perfect for spring knitted quarter zip. I own this and love!

Option 4:

A sportier vibe.

Pieces to Peruse:

• Seeing a lot of track pant styles and the color red. These shorts check both boxes.

• Simple white tee that I wear often

• Love the gray/silver sneaker to tie in the cardigan

• Canvas tote for another pop of red and great for errands or farmers market.

Option 5:

Casual and cozy.

Pieces to Peruse:

• Cozy and comfy sweatpants for the weekend when you want to do a morning stretch session or go on a crisp morning walk. I would roll the waist down for a cooler vibe.

• Ribbed tank is a staple.

Option 6:

Monochromatic look.

Pieces to Peruse:

• Great leggings and lighter for spring.

• Love the cut of this sports bra/tank.

A Simple Spring Dinner Menu

I am ready for the farmers market to start emerging with more variety of produce as spring comes! I am ready for fresh and lighter meals. I wanted to share a menu that you can try as spring is starting to peek around the corner. I also wanted to keep it protein forward as it’s important we keep a well balanced plate. Protein is super important for women to help maintain muscle mass. As we age, muscle mass can begin to decrease and by strength training through the Alyson Poling Fitness app and eating protein at each meal, we can set ourselves up for a stronger future (pun-intended).

High-Protein Flatbread Dinner

Main:
High-protein flatbread topped with:

Ingredients

• 1 cup cottage cheese

• 2 eggs

• ¾ cup gluten free flour like almond or oat flour

• 2 tbsp grated parmesan

• ½ tsp garlic powder

• ½ tsp sea salt

• 1 tsp dried oregano or Italian herbs

Directions

Preheat oven to 375°F.

Blend cottage cheese and eggs until smooth.

Stir in remaining ingredients.

Spread onto parchment paper into a rectangle.

Bake 20–25 minutes until lightly golden.

Cool a few minutes before topping.

Topping Ideas

• Whipped feta or ricotta

• Handful fresh arugula

• Grilled chicken

• Shaved roasted asparagus

• Drizzle olive oil and lemon juice

• Flaky sea salt

Cut into pieces and serve family-style.

Simple Spring Salad

Fresh and light to go with your flatbread.

Ingredients

• 3 cups butter lettuce

• 1 large cucumber, thinly sliced

• Fresh herbs (parsley, dill, or basil)

• 2 tbsp pumpkin seeds

• 2 tbsp shaved parmesan

Directions

Mix all ingredients in a salad bowl.

Lemon Vinaigrette

Ingredients

• 2 tbsp olive oil

• Juice of ½ lemon

• 1 tsp Dijon mustard

• Pinch sea salt and pepper

• Drizzle of honey

Directions

Place ingredients in a jar with a lid. Shake vigorously to incorporate. Toss with your salad before serving.

Simple and Light Dessert

Ingredients

• ¾ cup Greek yogurt

• ½ cup fresh strawberries, sliced

• 1–2 tsp raw honey

• 1 tbsp dark chocolate chips

• 1 tbsp chopped pistachios, optional (a fun addition to try - been into pistachios in my dessert lately)

Directions

Spoon yogurt into a bowl.

Add berries over the top.

Drizzle with honey.

Top with chocolate and nuts.

Serve immediately.

Hope you love this spring inspired menu. Let me know in the comments if you make or plan to try!

Wellness Thought

Lately, the headline in fitness has been all about strength training and I completely agree because for so long women were avoiding strength training all together due to lack of information about what actually happens when you strength train (spoiler: you don’t get bulky). I absolutely believe strength training is important.

But cardio is just as important too. The headlines went all in on one making people think cardio isn’t as important, but it most certainly is.

No, it doesn’t need to look like endless hours on the treadmill. But it does need to have a place in your routine. Your heart needs to be challenged and supported just like your muscles do.

Ideally, cardio is built into a solid workout program (you’ll see this approach in my app). But if you tend to do mostly strength-only workouts, it’s worth being intentional about adding in cardio sessions like walking, running, swimming, hiking, dancing… whatever gets you excited to move and gets your heart rate up.

Strength helps build and maintain muscle.
Cardio supports heart health, endurance, energy, and longevity.

Both are important and both work best together.

Things Catching My Attention

• On my wish list: Current Body Skin LED Light Therapy Mask. 40 is knocking on the door and anti-aging is at the top of my mind these days.

• Made these this week ….But used my homemade tortillas instead (not low carb)

• Been watching “The Chosen” as a family. I loved this interaction in season 3 episode 3 between Jesus and Little James. I still can’t get it out of my head. A beautiful interaction and powerful for me to hear.

  Little James:
  “Rabbi… may I ask you something? Why haven’t You healed me?”

  Jesus:
  “Do you think I haven’t noticed?”

  Little James:
  “I know You can. I’ve seen it. You healed so many. It’s not that I don’t have faith… I just don’t understand.”

  Jesus (gently):
  “It’s not a question of faith.”

  Little James:
  “Then what is it?”

  Jesus:
  “Because I trust you.”

  Little James:
  “What does that mean?”

  Jesus:
  “In the Father’s will, sometimes we are asked to carry a burden. It is not because you are less. It is not because you are forgotten. It is because you are strong enough.”

  Little James:
  “But the others… they’ll be preaching and healing and doing great things. I can’t even walk without help some days.”

  Jesus:
  “And yet you will preach. And you will heal. And you will lead. And people will see the power of God in you.”

  Little James:
  “How?”

  Jesus:
  “When people see you… a man I have not healed… preaching about a God who heals… what will that say?”

  Little James (quietly):
  “That You are unfair?”

  Jesus:
  “No. It will say that you trust Me even when I don’t give you what you ask for. It will say that your faith is not built on miracles… but on who I am.”

  Jesus continues:
  “You will know that I could have healed you. Everyone will know. And you will still follow Me. Do you know how powerful that testimony will be?”

  Little James (emotional):
  “I don’t know if I’m strong enough.”

  Jesus:
  “My grace is sufficient for you. My power is made perfect in weakness.”

  Jesus places His hand on him:
  “I will be with you. Every step. You are not less in My kingdom. You are essential.”

• My husband and I plan to incorporate family walks after dinner now that the weather is getting warmer! Great for bonding and blood sugar balancing!

• Been watching FX’s “Love Story” about JFK, Jr. and Carolyn Bessette-Kennedy’s love story along with everyone else on the internet.

• Another great snack/dessert idea…Greek yogurt with blueberries and almond butter.

• Good reminder on how to show up in life. It was a story posted by @bemore.women and it says:

  “THE HAPPIEST WOMEN I KNOW ALL DO THIS ONE THING:

  They get excited about small things. Their coffee. Their playlists. Their walks. Their workouts. The show they’re watching. The thing they saved up for. Sunsets. Clean sheets. Rain on the window. They don’t wait for a bigger life to feel alive. They decide this one is worth loving. That’s the difference. Be more in love with your everyday and watch your whole life change.”

• Earlier dinners = better sleep. Plan accordingly!

That’s all for now! I hope you have a wonderful week. It helps me if you could like, comment, or subscribe to keep this Substack growing. I’d also would love to hear what you think about what I’m putting out and what you would like to see more of. Your support means so much to me!

Do it well,

Alyson

I was talking with a client the other day, and we were discussing something I hear all the time: “I just don’t have time to eat healthy”. It usually comes up around breakfast or lunch because schedules feel busy and rushed. Sometimes it’s not even about the food itself, but the idea of cooking anything at all.

I understand where that feeling comes from because life is full, our morning can be rushed, and our energy is limited. It often feels easier to grab something on the go or swing through a drive-thru than to make eggs or blend a smoothie.

But when you really look at it, eating out often takes more time than eating at home. Driving somewhere, waiting, ordering, paying, and coming back. Even delivery takes time and mental energy. Most of us are already spending the time and money. We just need to figure out how to spend it in a way that actually serves our bodies well.

Here are some ways to start shifting more to a whole foods way of eating that doesn’t take a ton of your time and may even help you save money!

Instead of a chai tea latte out

Make chai at home with brewed chai tea, a splash of raw milk or milk of choice, maple syrup, and a small dash of salt and cinnamon.

You still get the warm and spiced flavor just without the added sugars and fillers.

Instead of breakfast sandwich from a drive-thru

Make eggs at home (I promise they scramble up quickly - less than 5 minutes) with fruit and a slice of sourdough toast (I suggest finding a local place for sourdough like the farmers market so you know for sure you are getting a simple loaf of sourdough. Grocery store sourdough typically has unnecessary ingredients so pay attention to those labels)

It takes less time than stopping for food and keeps energy steadier through the morning.

Instead of a deli sandwich

Build a simple plate. Fresh mozzarella, prosciutto, pistachios, tomatoes and sugar snap peas, drizzle with olive oil and red wine vinegar, and sprinkle with salt, pepper, and fresh basil. This can be interchanged to your tasting.

Picking foods from each category keeps your blood sugar balanced. (protein, vegetable/fruit, and healthy fat)

Instead of a protein bar

Greek yogurt with berries and nuts.

It’s closer to whole food, easier to digest, and often more satisfying.

Instead of a restaurant salad

Grab a bag of salad from the grocery store, a rotisserie chicken, olive oil, lemon juice, salt, and pepper. (TIP: I like to take a scoop of hummus, squeeze lemon juice, add some spices and mix together for a quick and creamier dressing.)

You’ll save money and have a healthier meal.

Instead of a smoothie from a juice bar

Blend frozen fruit, big handful of spinach, milk of choice, and your favorite protein powder.

Just a few ingredients and super quick!

Instead of a frozen pre-packaged meal

Spend one evening cooking a few batches of your favorite protein, roast several vegetables, and cook one big pot of rice or grain. Easy to layer in a bowl and reheat for the week. The idea…cook once, eat multiple times.

This means less cooking and less decision making!

Instead of a sweet treat from a bakery

Take a date, cut it open, put a small teaspoon of nut butter inside, place a few chocolate chips in the middle, close it up, and enjoy for a delicious treat.

Satisfies the sweet tooth while also re-calibrating your taste buds and cravings to want healthier foods.

Instead of skipping meals because of poor planning

Keep easy foods on hand like hard boiled eggs, rotisserie chicken, washed and ready fruits and vegetables, Greek yogurt, honey, leftovers, smoothie ingredients. Keeping it simple keeps you consistent.

Instead of eating on the go

Make sure to leave a few minutes to sit down and truly enjoy the foods God created for you.

HOW you eat matters just as much as what you eat.

Do you have any other easy swaps to add to the list? Comment below!

Do it well,

Alyson

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January is typically the start of old, new, and familiar routines. Getting back to cooking more at home. Moving your body again. Going to bed earlier. Drinking more water. Doing the things you know make you feel better, even when they aren’t exciting.

I know I’ve talked a lot about discipline here, but it feels important to come back to it again. Discipline tends to get a bad reputation this time of year. It’s often viewed as a punishment or restriction, but I don’t see it that way at all. For me, discipline is taking care of yourself. It’s choosing to show up over and over again, even when motivation is low. Actually, especially, when motivation is low.

I’ve realized I feel my best when I keep effort simple and consistent. Lifting weights regularly. Walking often. Eating real food. Progress will come from the consistency not the intensity.

You don’t need the perfect routine or the perfect plan (it doesn’t exist). You just need a plan that you can return to when life gets busy again, because it always does.

January feels like a good time to lay things out and get back to work.

Show up, work hard, and trust that it all adds up.

Here’s a plan that I know will work. You just have to show up.

Do it well,
Alyson

January feels quiet and calm to me especially after the hustle and bustle of fall. I’ve been saving things I think are useful and interesting as we head into the new year, and I wanted to put them in one place to share.

Quince Sweater
Who doesn’t love a cozy sweater this time of year? On my list.

Cymbiotika Vitamin C and Elderberry
A lot of sickness was around us over the last couple of weeks, so I immediately placed another order of our vitamin C and elderberry. I tend to take it more this time of year, especially when I know I’ll be around crowds or people who are sick.

Ginori 1735 Oriente Italiano Plate
My friend and interior decorator recommended I start collecting these plates. I’ve admired them for a couple of years and finally got my first one for Christmas. It feels timeless and cozy.

Soshe Beauty Blush
I screenshotted this recommendation from my friend and celebrity stylist Erin Noel. She’s always so chic and up to date on the cool things. I’ve used Ilia blush for years, but I thought a cream to powder might be a nice change.

Alyson Poling Fitness App — The Practice
Let’s work hard in the new year and take care of ourselves through exercise, eating well, resting, and having a calm mind. I’ve updated the app for the new year and I think you’ll love!

Paradigm Health (DEXA scan)
I recently got a DEXA scan to see my body composition. I love learning about my body and how to improve it to be healthier. Visceral fat was the most interesting part for me to see. Thankfully, it’s in a good place but always room to improve and will be cool to see if I can improve it even more. The doctor explained how important it is to keep visceral fat low, since higher levels can increase inflammation, disease, and death. If you’re local, I went to Paradigm Health in Franklin, TN.

Vision Board for the New Year
I’ve always loved a vision board, but I haven’t done one in years. Having a clear direction of where you’re headed is always a good idea and making it a party is even better! Do you do this? Tell me all about it below.

Squalane Oil
Love, love, love this stuff! I started adding this to my nighttime skincare routine. I use the oil first on dry skin, rinse and wipe it off, then follow with my cleanser and normal routine. I love the way it smells, how well it removes makeup and dirt, and how it leaves my skin with a slight glow.

Hope you’re enjoying the coziness of January and resting up for the year ahead.

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Do it well,
Alyson

Christmas may be over, but it’s never too late to start a notes section in your phone for next year. I always think it helps me feel calmer during the hustle and bustle when I already have ideas saved and don’t feel like I’m starting from scratch.

I hope your Christmas was filled with love, laughter, and joy.

Here are a few gifts I gave or received this year that I genuinely loved.

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1. Drunk Diamond

   I gave this to a few of my favorite ladies this year. We all need a little sparkling jewelry, and this felt like something special without being over the top.

2. Negative waffle knit jogger and pullover

   I’ve become a big fan of the Negative brand this past year. Very solid quality, very comfortable, and still really attractive.

3. Aligne Coat

   A beautiful, hefty winter dress coat. I’m in love.

4. Cadence

   Perfect for anyone who travels. This system is really well thought out, and I’ve added it to my own list for next year.

5. Smithey Ironware

   My daughter gave this to my husband for Christmas. She knows he loves making pizza in our pizza oven and wanted to give him something he’d truly use. We like trying new pizza styles, and we haven’t done a deep-dish Chicago style yet. This skillet is the perfect size to try next.

6. Etsy Engraved Mirror

   A great gift for a teen girl to keep in her backpack or purse for lipstick or quick touch-ups. The engraving makes it feel extra thoughtful.

7. Electric Picks Studs

   I didn’t want to spend money on the real thing, and these were perfect. A simple, sparkly stud that works for everyday wear.

8. A Puzzle from the year you were born (find on etsy!)

   If someone loves puzzles, try searching for a sealed puzzle from the year they were born. I gave this as a gift this year and it was totally unexpected and really enjoyed. Thoughtful gifts are often more fun than sticking to a list.

9. Alo half crew socks

   Fun, trendy, and my daughter loves them.

10. Olukai slippers

    My husband needed new slippers, and these have been great. Practical, cozy, warm, and they still look like a shoe you can wear out of the house.

Hope you enjoy this little roundup and maybe save a few ideas for next year.

Do it well,

Alyson

This also felt like a natural place to share more about wellness and fitness, which is where I started. But I’ve noticed I’m shifting. I’m wanting to encompass more. More of me, more of my lifestyle, and more of my interests. I’m growing, and this space is growing with me.

What I actually think about most days is how to share more, grow more, and be better in the areas that matter to me. Being a better mom. A better wife. How to feel even better in my skin and to help others with that too. Keeping a tidier home. Being a good host. Cooking good food for my family from scratch and cutting back on processed junk. Being a good fitness trainer, but not just a trainer. I want the women I work with to feel better in all areas of their life, not just physically.

I enjoy being inspired by others. I watch stories, save posts, screenshot pictures, get inspired to try new things, and think about what I’d want to share with someone else. That’s a big part of this too.

This isn’t a place where I’m trying to teach people how to exercise correctly or be overly educational. Those things may come up, but the tone here is more conversational. More sharing. More inspiration.

Sometimes I’ll share practical things about cleaning, cooking, moving your body, sleeping better, eating better, style, interior design, being a mom, being a wife, feeling good in your body, and being a follower of Jesus.

Sometimes it will be links to things I’m loving, reading, listening to, screenshots, things I’ve found interesting, or things that were shared with me. Honestly, that may be what lives here most often.

I want this to feel like my diary. My notes. My screenshots. My Instagram likes and saves. Or just what’s been sitting in my head.

I don’t want this to feel like a teaching moment every time. Just somewhere you can enjoy coming to read and maybe take away a piece of information that can help you in a small way. That’s what I’ve always wanted to do just leave someone a little bit better than before.

Do it well,

Alyson

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Last week, I caught myself overthinking what I was going to make for Thanksgiving; you know, the perfect dish everyone will love but that somehow also checks the “healthy” box.

I tend to do this every time I cook for others. It’s not about making the food; I love that part. It’s the pressure of finding that one perfect dish. And in that moment, I realized how easy it is for wellness to start feeling overwhelming during life’s most celebratory moments. It’s like wellness and celebratory moments live in separate boxes and trying to merge them feels unnatural.

The holidays can do that; make us second-guess what’s “good,” what’s “too much,” or what we’ll need to “undo” later.

But maybe the real work is learning how to bring those worlds together, where joy and health can actually coexist. To eat, move, and rest from a place of peace and joy, not panic or overwhelm.

Health isn’t about keeping score or maintaining the perfect routine at all times. It’s about being present and consistent most of the time, not all of the time.

And this week, being present with the ones you love AND enjoying the foods being served is what matters most.

This Week’s Focus

Clients often tell me they feel tense around food during the holidays, like they need to “earn” their meal or “recover” afterward. Maybe you’ve felt that too.

I’ve seen women double up on workouts, add extra runs, or dive into a detox the next day all because they think one day will undo everything they’ve worked for.

But here’s the truth: one day of eating food you enjoy will not derail your goals.

A peaceful mindset around food and health is what keeps you balanced. Knowing there will be days when you don’t workout or eat perfectly is ok. When you think that way, you’ll actually find you eat with less noise.

Eat when you’re hungry, stop when you’re full, drink water, and breathe between bites.
That’s it.

The way you treat yourself this week reflects how you’ll care for yourself when life gets noisy again.

To keep your wellness from feeling like a job, find peace and calm in your habits.
And if you can’t (if your routine feels like another form of stress) it might be time to re-evaluate what “healthy” looks like for you.

Reach out to me or another wellness professional to help you build a routine that’s sustainable, peaceful, and truly supports your life.

ASK ALYSON (Q&A)

Q: “I love the holidays, but I always end up stressed about food, trying to be healthy while wanting to actually enjoy it. Do you have a favorite Thanksgiving recipe that feels good and tastes like the real thing?”

A: Absolutely. Thanksgiving dishes don’t have to feel restrictive, boring, or check every health box. But there’s nothing wrong with wanting a little balance, either. Here’s one of my favorites. It feels good and tastes good.

Maple Roasted Sweet Potatoes with Crispy Sage and Tahini Drizzle

Ingredients:

• 2–3 large sweet potatoes, peeled and cubed

• 2 tbsp olive oil

• 1–2 tbsp pure maple syrup

• Sea salt and cracked pepper

• Fresh sage leaves

• 2 tbsp tahini

• 1 tbsp lemon juice

• Water to thin

Directions:

1. Roast sweet potatoes at 400°F with olive oil, maple syrup, salt, and pepper for about 25 minutes.

2. In the last 5 minutes, crisp the sage leaves on top.

3. Whisk tahini with lemon juice and a splash of water until smooth and drizzle over everything.

Serve warm and enjoy.

The Edit

1. I read this quote earlier this week, and it has stuck with me. A reminder to go out and be with others. We are meant to dance through life.
   Instagram Post

2. Just purchased this cardigan and it’s on sale! Keep it buttoned up for an everyday look or unbutton the top few and bottom few for a fun day night.

3. Saw this yummy and healthy looking recipe this week on Instagram that is on my list to try.

4. My sister-in-law was drinking out of this water bottle the other night and it’s great. Way better than a Stanley. You can clip the straw down into the top and its spill proof!

TRY THIS

Eat slower. Chew longer and pause between bites. Sit a little longer, be present, look around at what surrounds you, and enjoy the company instead of focusing on your plate.

Wishing you all a happy thanksgiving!

Do it well,

Alyson

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It’s wild how fast a “quick scroll” turns into not a quick scroll. The longer we linger the more self-doubt creeps in.
You open your phone to relax and within minutes, someone else’s workout routine, body, parenting, faith, or kitchen leaves you questioning your own.

We tell ourselves we’re just looking for inspiration, but comparison usually leaves us tired, distracted, and less motivated to take care of ourselves.

This week is about noticing how that pressure shows up in your health and learning to turn the energy of comparison into fuel for your own progress.

Comparison and The Body

Comparison doesn’t just stay in your thoughts and mind; it shows up in your body, too.

When you start comparing, your body goes into stress mode. Your heart rate picks up, your focus drops, and you feel off. You may start craving sugar, skipping your workout, or feel too drained to follow through with your to dos.

Your body isn’t trying to fail you. It’s trying to protect you. Here’s how to calm your system when that happens.

• Pause and move.

  When you catch yourself starting to compare, stop scrolling and move your body instead. Stretch, walk, or change your scenery. Movement resets your nervous system.

• Eat to stay balanced.
  When your blood sugar dips, everything feels heavier, including comparison. Build your meals around protein, fat, and fiber. This helps to stay balanced to think clearly and feel good.

• Start your day before your feed.
  Give your body and mind a chance to wake up first. Pray, move, hydrate, or step outside before you open your phone. Start with presence before the noise begins.

Small resets add up. Each one helps you feel better in your mind, body, and spirit.

Ask Alyson (Q&A)

Q: How do I know when I’m being inspired by someone vs comparing myself to them?

A:
It’s a fine line, and most of us cross it without realizing it. Inspiration usually feels exciting and gives your mind a chance to dream bigger. It gives you ideas, energy, or a sense of possibility. Comparison, on the other hand, feels restrictive. It makes you question yourself like your worth, your pace, or your progress.

One small check-in I would recommend: notice what happens in your body. If you feel calm, curious, or motivated to act, you’re probably inspired. If you feel anxious, restless, or deflated, you’ve slipped into comparison.

When that happens, step away. Go and do one small action that’s going to progress your journey ahead. A walk, a prayer, a workout, or even making a meal. Inspiration moves you forward. Comparison keeps you focused on what’s missing.

The Glow Edit

1. Sipping

I tend to struggle with digestive issues, and I have been sipping this tea. It takes like cumin so don’t expect the fruitier tea flavor, but it’s helped me!

2. Lighting

My two favorite candles that I keep on hand and lighting all year are Le Labo (pricier) and Maison Louis

3. Read

I tend to screenshot things I see that inspire me, warm me, lift me up. Here’s what I saved this week. Sweet reminder about family, what happy people are doing, and finally a precious friend of mine was reading this book and now it’s on my list.

4. Wear

Cozy robe shared by This Oak House that looks so warm and cozy but a splurge if looking for a nice Christmas gift for someone. On my Christmas list, beautiful leather gloves.

Try This

Sit or lie down somewhere quiet. Close your eyes and begin to slowly scan your body top to bottom and unclench any tension you may be holding. By the time you get to your toes, you should be melting into the chair or bed. Breathe deep breaths in through the nose and out through the mouth. An instant stress reliever!

When you catch yourself comparing, remember there is no race. Keep showing up for your body, your peace of mind, and your loved ones. That’s the progress that matters.

If this week’s note resonated, share it with someone who needs the reminder, too.

Thanks for being here.

Do it well,

Alyson

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We often think of discipline as punishment like something that takes away our freedom or fun. But discipline is actually one of the greatest ways we can care for ourselves and honor the goals God has placed on our hearts.

Even the word disciple comes from discipline. Jesus had twelve disciples who learned, practiced, and shared His teachings. Discipline, at its core, means learning, guiding, and following a method to grow. It’s commitment in action.

For me, discipline shows up in the smallest choices. Like saying no to ice cream when I know my body feels better without the sugar. It’s not about restriction; it’s about protecting the energy, health, and confidence I want to carry into tomorrow.

I used to think encouragement was the key to change. And while encouragement is beautiful, it only takes us so far. What truly transforms us is discipline, the quiet, steady commitment to keep showing up when motivation fades.

The Week’s Focus: The Consistent Discipline Framework

Discipline isn’t about doing everything perfectly; it’s about doing the right things consistently.
Consistency builds confidence. Each time you follow through, you begin to prove that you can trust yourself.

When you stop trying for perfection and start practicing consistency, you move from guilt to peace. Progress begins to feel lighter, calmer, and more sustainable.

Try this: Write down three consistent actions this week: small, repeatable promises that keep you moving towards who you’re becoming.

Here are Mine: move daily, hydrate early, and get 8 hours of sleep.

Discipline isn’t about control, it’s about care.
And caring for yourself, repeated consistently, changes everything.

Ask Alyson (Q&A)

Q: “I fell off my routine and can’t seem to get back. Where do I start?”
A: Start with your why, not your plan.

When we fall off, most of us rush to fix what we are doing — new schedule, new program, new planner. But before you adjust your plan, reconnect with your why.
Ask yourself: Why did I start this in the first place? What kind of person am I becoming through this? What’s the deeper reason this matters to me right now?

Your why anchors you when motivation fades. Plans change, kids get sick, work gets busy, life interrupts. But your why stays steady. And when the why is clear, your commitment will fall back into place. And always remember your routine doesn’t have to be perfect to be considered falling off. We can take a break and it be part of the plan.

Once you remember your why, start small. You don’t have to jump back into your whole routine all at once. If your why is to have more energy - go for a morning walk to start the day. If your why is to feel more confident in your body - lift weights 2x this week. If your why is to feel more peace - read your Bible for 5 minutes a day. If your why is more rested - set a bedtime alarm and protect it.

Good luck!

The Cozy Edit

The weather is cooling down, and the busy fall sports season has come to a close. Hoping to get cozy, slow down, and soak up the next season of family and friends over the holidays. Here’s what’s looking cozy to me:

• Varley Quarter Zip Perfect quarter-zip that washes well

• Varley Leggings Leggings that are soft and stay in place

• Leopard Scrunchie Love this leopard scrunchie with a twist

(Some links may be affiliate; I only share what I truly use or love.)

Try This

Before bed on Sunday, set a 2-minute timer. Pick up, put away, breathe.
It’s not about cleaning, it’s about creating outer order, inner calm. Making sleep a little easier.

Forward this to a friend who’s trying to restart, too.
You can also work with me 1:1 or join my app if you’re ready to take the next step to committing to your health goals.

Do it well,

Alyson

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Hi!! I hope you’ve had a good week. Mine has been a mix of new routines—one child has officially started school while the other is still soaking up a few more days of summer. That means I’m waking up earlier to train clients in the mornings while also trying to hold on to the slower pace where I can.

I’ve been getting in evening walks after dinner, when the weather finally cools and the sun starts to set. The sunset light is my favorite! There’s something about that golden glow that feels calming and magical. I highly recommend a post dinner walk this week!

If you’ve been enjoying these weekly posts, consider becoming a paid subscriber. That’s where I share exclusive workouts, recipes, playlists, and deeper dives into topics like this one so you can keep building strength, health, and joy!

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THE TOPIC: LIGHT

Light is such a special word and it holds a lot of meaning for me. I love the glow of twinkle lights at a cozy, little restaurant, the sparkle of Christmas lights on a winter night, and the way the sun shines through the window as the sun sets. Light changes a space and it changes how I feel…calm, reflective, and peaceful.

But light is also how I want to live my life. In a world that feels heavy and dark, I want to be a light for Jesus. I want to show love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control, in how I speak and live. It’s something I tell my kids often: Be a light.

There’s also a kind of “lightness” that comes from not carrying the weight of worry and fear. This is one area I have struggled with over the years and as I’ve gotten older I have realized how much I have to give my worries over to the Lord to carry for me. I can’t do it on my own. I know He has me every step of my life.

Lastly, physically feeling light and energized in our bodies is what I strive to do for myself and for my clients. To feel this light, we should enjoy foods that help us feel our best and move our body daily.

THE WORKOUT: WEEK 4

Click here to join me for this week’s workout. You’ll need a mat and optional weights. We’ll move in a way that leaves you feeling LIGHT, strong, and energized.

THE RECIPE: LEMON BLUEBERRY PROTEIN MUFFINS

Ingredients

• 1 cup almond flour

• 1/2 cup gluten-free rolled oats

• 1/4 cup vanilla protein powder

• 1 tsp baking powder

• 1/4 tsp salt

• 2 eggs

• 1/3 cup honey or maple syrup

• Juice and zest of 1 lemon

• 1/2 cup milk of choice

• 1 cup blueberries (fresh or frozen)

Instructions

1. Preheat oven to 350°F. Grease and flour a muffin tin or use liners.

2. In a bowl, whisk together almond flour, oats, protein powder, baking powder, and salt.

3. In another bowl, whisk eggs, honey, lemon juice/zest, and almond milk.

4. Combine wet and dry ingredients, then fold in blueberries.

5. Spoon into muffin cups and bake for 18–20 minutes, until golden.

THE PLAYLIST: WHAT I’M PLAYING

LINKS: A FEW FINDS

I’ve enjoyed following Ballerina Farm over the years. Her from scratch foods are inspiring for someone who enjoys cooking at home. They were kind enough to gift me one of their protein powders and I wanted to share. I make my kids protein ice cream with lots of ice, milk, and protein powder to make it ice cream consistency.

Protein Powder

Now that school is starting back, so are Bible studies. I just ordered these for me and my daughter to use!

Bible Pens

No more sports bra inserts! I can’t stand having to put the padding back into swimsuits or sports bras. Use these instead!

Nood Adhesive Nipple Covers

I was gifted these, and I love these for wiping your face and armpits after a sweaty workout. Why I never considered having these on hand before? I don’t know. Planning to get more to have in the studio for my clients for when they need to workout and head out to something and be presentable.

Workout Wipes

I absolutely LOVE a thin rimmed drinking glass. These are my favorite. I ordered a few of two sizes to try. I have had them almost 2 years and none of them have broke. They are an amazing price and I’m ordering more. I have the double old fashion size and the cooler size. On sale!

Everyday Water Glasses

REFLECTION: LETTING YOUR LIGHT SHINE

My friend, Montgomery, and I were talking about this Bible verse as our children started school the other day. I wanted to share… Matthew 5:16 “Let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”

What area of your life needs a little more light? Maybe it’s opening and studying the Bible more, maybe it’s choosing to eat better and move your body to feel better in your body, maybe it’s saying no to an already full schedule so you can be more present in the moment, or maybe it’s sitting in quiet, praying, and breathing to bring a calmness in order to finish the afternoon strong. Whatever it looks like for you, know that every small shift matters. The more light we have within, the brighter the light we can share with others. I truly believe that.

Do it well,

Alyson

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Hi!! I hope you’ve had a good week. My week has been good. I was focused on getting my kids ready to head back to school. The time right before school starts makes me a little sentimental, so I try to fill it with the things that bring life to our family and slowly easing back into a routine: extra bedtime talks to let them get out any nerves, prayers thanking God for all that summer brought, and prayers asking for protection, bravery, confidence, kindness, and for them to shine God’s light as they start a new year. We’ve played card games, had cozy movie nights, went on walks, gone to back-to-school events, and planned small, special outings I hope they’ll remember for years to come.

Each week as this Substack progresses, I hope it builds confidence and equips you in making healthy choices for yourself and loved ones to be a better you inside and out.

THE TOPIC: INGREDIENTS

If we’re not paying attention to the ingredients in our food, we can wind up filling our bodies with a lot of things that were never meant to fuel us.
We’re told to count calories, macros, and meals but what about the ingredients?

What’s in our food matters. In the wellness space, it’s been common knowledge for a long time of the potential impact of eating highly processed and packaged foods. But more recently, this has been circulating through mainstream media discussing the negative impact of these foods. I’m grateful this is being discussed more so that more people will shift to eating more whole foods.

It’s easy to overlook what’s really in our food when packaging labels say things like “high protein,” “low fat,” or “all-natural.” But simply turning the package around to see the ingredient list tells the real story. Many of today’s convenience foods are packed with additives, preservatives, seed oils, gums, and sweeteners that can be detrimental to our health.

Simplifying what we eat by choosing whole foods (the ones God made) is one of the easiest ways to reduce inflammation, balance hormones, improve gut health, and feel more energized. Clean eating doesn’t mean you can never eat your favorite cookies again. It means being aware and learning how to make simple changes that will serve your body well over the years.

Thought to remember: A snickers bar and 4 oz grilled chicken with a cup of broccoli both have around 215 calories. But only one of these is going to serve us better over our lifetime. Choosing what God made over what’s been made in a factory is simpler, cleaner, and better.

Nourish with the good and watch how much easier it becomes to live the life you were created for.

Simple Swaps to Try Instead:

• Swap vegetable oil - for avocado oil, olive oil, or ghee

• Swap flavored yogurts - for plain Greek yogurt, honey, and fruit

• Swap protein bars - for hard-boiled eggs, nut butter & apple, or meat sticks

• Swap boxed dressings - for olive oil, lemon juice, sea salt

• Swap processed snacks - for raw nuts, hummus & veggies, or berries & cottage cheese

THE WORKOUT: WEEK 3

Click the link below to workout with me this week. You will need a mat and optinal weights.

THE RECIPE: GOLDEN SUMMER TOAST

Ingredients:

• 1 slice of sourdough, toasted

• 1/2 cup cottage cheese

• 1 ripe peach, sliced

• 1 tbsp honey, or to your taste

• A few sprigs of basil

• pinch of salt

Instructions:

1. Toast your sourdough and place on a plate.

2. Spread the cottage cheese on top of the bread.

3. Layer your peaches on top of the cottage cheese.

4. Drizzle honey and place sprigs of basil on top.

5. Finish off with a pinch of salt.

THE PLAYLIST: WHAT I’M PLAYING

A link to listen to what music I’m loving this week.

LINKS: A FEW FINDS

This book was very eye opening to me that propelled my pursuit of healthier eating even further.

The Dorito Effect

Looking for cleaner products, I’ve been using this brand for years.

Cleaner Products

My flatware has slowly gone missing over the years. Needing to collect a few more to add back to my set. I love the sleek look and the weight.

Flatware Set

I’m a sucker for copper. So pretty!

Copper Strainer

Another easy and quick health swap is to toss plastic food storage containers and go for glass. Here’s some I got for my sister-in-law for her birthday when she was wanting new food containers.

Glass Food Containers

REFLECTION: CLEAN INGREDIENTS

I didn't grow up eating the healthiest meals. I grew up in a southern home where we had southern cooked meals where sweet tea, rolls, and fried okra were a few favorites. While I still enjoy those foods on special occasions, it wasn't until I started my health journey that I started to slowly learn the importance of knowing what was in my food. I'm constantly a student in my field. I love learning about wellness topics, and I love sharing as I learn. When working with clients, the hardest thing for them to change is the eating part. It's hard, it's overwhelming, and there's a lot of emotion tied to eating and food choices. If I could give one piece of advice, I would start with just making simple swaps that are similar to what you already eat. Then as that becomes more familiar and you begin to learn more than you can shift further. Keep it slow and simple.

Where could you make one small swap this week that moves you toward cleaner ingredients without giving up the joy of the foods you love?

Comment below or tag me with one of your healthy swaps this week!! You can inspire us all.

Do it well,

Alyson

Welcome back to another week in the studio. If you are reading this, then I know that living a healthier life is important to you. It is for me too. It’s also important for me to help each person I work with or anyone who I get to share with. I’m super excited to have you here and I hope it’s always worth your time to read and try all that’s inside.

If you’d like to be a paid subscriber to enjoy all that this post has to offer each week then click below to subscribe today! I know I mentioned last week that this will only be for paid subscribers going forward but this month, I’m keeping it free to continue to let you get a feel for the content. Enjoy!

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THE TOPIC: SIMPLE

When I thought about my theme for the week, the word “simple” came to mind. I thought what a great word when we live in a world that can most of the time feel the exact opposite of simple.

The world pushes us to go faster, do more, be more. But sometimes the best thing we can do for our mind, body, and spirit is to slow down. Simpler living allows space for peace, clarity, and the quiet we need to hear from God. When we don’t slow down, we run the risk of missing out on a more fulfilling life, one focused on presence and purpose. God has big plans for us, and they’re not found in the rush or the noise. Simple doesn’t mean small or less-than, it means focused. It means knowing who you are, what you’re here for, and tuning out the distractions so you can live well and live out what God has called you to.

THE WORKOUT: WEEK 2

Click the link below to workout with me this week. You will need a mat, optional light weights, and a wall.

*Forgive my wrong vertical camera position. I will remember for next time.

THE RECIPE: CHILI LIME QUICK PICKLES

Ingredients:

• 2 large cucumbers, thinly sliced

• 1/2 cup apple cider vinegar

• 1 tbsp maple syrup or honey

• Juice of 1 lime

• 1/2 tsp sea salt

• 1/2 tsp red pepper flakes

Instructions:

1. Whisk together vinegar, maple syrup, lime juice, salt, and red pepper flakes.

2. Pour over cucumbers in a jar or bowl.

3. Let sit at least 1 hour in fridge, preferably overnight.

THE PLAYLIST: WHAT I’M PLAYING

A link to listen to what music I’m loving this week.

LINKS: A FEW FINDS

I’m a sucker for santal smells and this candle smells so inviting and cozy.

One of my favorite candles

Hoping to get these cozy pajamas for my birthday. They also have a long set but I love shorts and a short sleeve shirt to sleep in.

On my birthday list

I love a bracelet and this caught my eye!

Add to your stack

Read an article that track shorts are trending, especially Adidas.

Trending

I left my favorite high neck tank in Montauk this summer and so this is the one I’m going to be replacing it with!

Classic staple

REFLECTION: SIMPLE LIVING

Simple has been a theme for my life over the years that I keep having to check in with myself. I remember talking with a group of my friends in a bible study as we were coming out of the covid days and we were reflecting on what we learned from the time being cooped up. One thing we all agreed was we wanted to hold onto the simpler moments and times together with our family. But the world has a funny way of slowly throwing us back into the chaos. For me, I always want to say “yes” to the things that make sense for me, my family, our life and what we are trying to create as a family. That doesn’t mean every day will be like that. We will still have moments of overwhelm but my hope is that I can keep it to a minimum the best I can.

Where in your life could you create more simplicity?

Take some time this week to reflect on where you are feeling pressure, chaotic, or out of sorts. That’s where I’d begin to focus on where to simplify. I’d love to hear your answers in the comment.

Grateful always for your time to read and be a part of Alyson Poling Fitness.

Do it well,

Alyson

I’m putting out a new substack set up in hopes to touch on many areas of a healthy lifestyle including a workout with me! This weekly substack will be for paid subscribers going forward but I wanted to give you all a glimpse into what you would see on here. I hope you’ll consider subscribing. Your support means more than you know.

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THE TOPIC: CONFIDENCE

We spend so much time worrying about how we’re seen, what others might think, how we measure up, what the world expects. But real confidence doesn’t come from the outside. It’s built from within.

Confidence is showing up.
It’s putting in the work when no one’s watching.
It’s choosing discipline over perfection, and grace over guilt.
It’s being thankful to God for the gift of your body and the chance to care of it.

Inside this new space I’m building here on Substack, I want you to start building a confidence that’s anchored in who God made you to be. One that grows stronger each time you move, breathe, and keep going. Stand tall this week. Be proud of how you're taking care of yourself. And don’t be afraid to share it, with your loved ones, and with those who need this too.

You’re not just working out. You’re becoming a stronger you inside and out!

THE WORKOUT: WEEK 1

Click this link to workout with me. You can use light weights or no weights for this workout.

THE RECIPE: FRESH FRUIT DIP

A quick and easy dip for summer. A perfect family friendly treat that can be served at any time of the day!

Ingredients:

• 1 pint plain Greek yogurt

• ¼ cup honey or maple syrup

• 1 tsp vanilla extract

Instructions:
Blend all ingredients together with a mixer until smooth and airy. Serve with your favorite seasonal fruit. My favorites: strawberries, peaches, and plums!

THE PLAYLIST: WHAT I’M PLAYING

Here’s a link to a playlist I’m loving this week. Gives you a little glimpse into what I love listening to.

LINKS: A FEW FINDS

If you are new to working out or need an upgrade to what you have, here are some light weights to get you started. These look fun!

Stakt Weights

Glass storage containers for storing your fresh fruit and fruit dip! Glass is much healthier for us than plastic. If you are wanting to shift over into a healthier and more non-toxic lifestyle, this is a good place to start.

Glass Storage Containers

Leggings from the video. The yellow is no longer available but this blue is pretty and it’s on sale!

Ribbed Leggings

REFLECTION: BUILDING CONFIDENCE

Confidence doesn’t come from comparison, striving for more, or perfection. It comes from the Lord and it grows as we show up for ourselves and for Him.

Where in your life could you begin building more confidence…not by doing more, but by trusting more?

For me, it’s rethinking how I can show up on here that feels like me. After a lot of prayer and guidance, I am realizing that I don’t have to show up loud or constantly visible to make an impact. I am trusting that God is growing something even if I don’t necessarily see it with my own eyes. I trust that God created me to be the way I am for a reason, and He is using me for His ultimate plan and purpose. And maybe confidence for me looks like letting go of the pressure to be a certain way and instead leaning into the unique way I’ve been called to serve.

Now it’s your turn…Take a moment to pause, pray, or journal your answer this week.

Thanks for being here! Comment below what you think of this set up and what else you’d like to see. Look forward to reading your comments.

Do it well,

Alyson

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Jumping on the treadmill can be boring when you are sitting at the same speed or incline (or lack of an incline) for the whole workout. If you are looking to ramp up your treadmill game, lean out and work on toning your legs, then I’ve got 5 treadmill workouts that will do just that. It will keep you engaged, both mentally and physically, and burn calories and fat in the process! I’ll also be sharing a hack to help you jump start your day with fat burn. I’m going to share 6 workouts with a 30 minute and 1 hour option under each workout. The 30 minute option is if you are just starting out doing treadmill work or short on time. The 60 minute option is great if you are more advanced and have built up to working on a treadmill for that long. So let’s get to the good stuff:

First, let’s talk about form when walking on a treadmill or any time you are walking for that matter.

1. Stand tall, not slouched. Roll and pull your shoulders back, check that your ears are over your shoulders and your head isn’t pushed too far forward, pull your core in and don’t over arch in your low back.

2. Look forward, not down.
   It’s easy to stare at your feet or the screen when on the treadmill, but keeping your gaze ahead helps protect your neck and keeps your body in proper form as discussed in the first tip.

3. Use your arms effectively.
   Keep your elbows bent 90 degrees and swing them naturally. This helps with balance, rhythm, and even a little bit of core work.

4. Avoid holding onto the rails (unless warming up or needing support).
   Holding on to the rails shortens your stride, decreases core work, and reduces calorie burn. When I’m at a high incline and need a rest or support, I’ll lightly hold on with my fingers and keep pulling my fingers off to work towards not holding on as my body adjusts to the higher incline.

5. Walk heel to toe.
   Land softly on your heel, roll through the middle of your foot, and push off your toe. This works the glutes and hamstrings better, especially as the incline increases.

6. Engage your glutes and core, especially on inclines.
   Inclines are not for leaning forward and letting gravity do the work. Slightly tuck your pelvis under and think “drive through the back of the leg” to target your posterior chain (backside muscles) more effectively.

7. Breathe smart.
   Take deep, even breaths through your nose when possible. Avoid shallow, mouth, chest-only breathing. Breathing intentionally is a subtle way to reduce cortisol and increase fat oxidation.

   ---

TREADMILL WORKOUT 1:

Length: 31 minutes

5 minutes 0% 3.5 mph

7 minutes 6% 3.5 mph

7 minutes 8% 3.5 mph

7 minutes 10% 3.5 mph

5 minutes 0% 3.0

Length: 60 minutes

5 minutes 0% 3.5 mph

10 minutes 6% 3.5 mph

10 minutes 8% 3.5 mph

10 minutes 10% 3.5 mph

5 minutes 0% 3.0 mph

10 minutes 6% 3.5 mph

10 minutes 8% 3.5 mph

10 minutes 10% 3.5 mph

5 minutes 0% 3.0 mph

Keep reading for more workouts and a fat burning tip that will change your routine!

TREADMILL WORKOUT 2:

Read more

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I get asked about Ozempic and other GLP-1 medications a lot. As a fitness trainer, it's something I need to be aware of - what clients are taking, how it affects their workouts, and how to support them best.

Quick side note: Always talk to your doctor before starting any medication, supplement, or exercise program. I'm not a doctor, but I do care deeply about your health.

Over the past year, I've had so many one-on-one conversations about this topic. I've listened, learned, researched, and here's what I want you to know:

What are GLP-1 medications?

GLP-1 is a hormone that your body naturally produces. It helps regulate blood sugar, slows down digestion, and signals fullness after eating. GLP-1 medications, like Ozempic, mimic this hormone and were originally created for people with type 2 diabetes.

Over time, doctors noticed that patients were also losing weight. From there, GLP-1s began being prescribed for weight loss…first to those who were clinically obese, and now more and more to people who are wanting to lose 5–20 pounds.

My Red Flags

Here’s where I start to feel uneasy.

If someone is diabetic or significantly overweight, the potential benefits of these medications might outweigh the risks. For them, it could be a life-changing tool, alongside other healthy habits.

But if you're healthy and wanting to lose that last 10 pounds for aesthetic reasons… is it worth it? These are powerful medications with real side effects and risks, and it’s important to ask yourself: Is the quick fix worth the long-term trade-offs?

What You Might Not Hear Often Enough

Yes, weight loss often happens with GLP-1s. But here’s what’s concerning: studies show that 25–39% of that weight lost is actually muscle.

That’s a big deal—especially for women. Muscle is not just about strength or looks. It’s crucial for:

• A healthy metabolism

• Bone density (especially as we age)

• Hormonal balance

• Longevity and disease prevention

So if you are taking GLP-1s, it’s absolutely essential to be intentional about protecting your muscle.

How to Protect Your Health While on GLP-1s

If you're currently using or considering GLP-1s, here are a few must-dos to care for your body:

• Lift weights – Resistance training is your best friend to preserve muscle mass. Work with a trainer (I’d love to help!) to build a plan that works for your body.

• Eat more protein – Even if your appetite is low, be strategic. Choose quality protein sources like organic meats, eggs, legumes, and whole foods.

• Prioritize nutrient-dense meals – Focus on balance: healthy fats, fiber, fruits, and veggies.

Want to Lose Weight WITHOUT GLP-1s?

Here’s the good news: You absolutely can. It may take longer, but the results are sustainable, empowering, and come with added health benefits.

Start here:

• Lift weights and move – Strength training with cardio sprinkled in changes everything!

• Walk daily – 10,000 steps is a great target. Walking is underrated.

• Prioritize sleep – 7–9 hours of good, restorative sleep can change your energy, metabolism, and mood.

• Reduce stress – Whether it’s journaling, counseling, prayer, or saying "no" more often, find what brings you peace. Chronic stress is one of the biggest health disruptors.

• Get outside – Fresh air, sunshine, and stepping away from screens can reset your mind and body. Take time to notice God’s goodness around you.

Whether or not you're on a weight loss medication, the takeaway is the same: Women need to lift weights.

If you're unsure where to begin, reach out. I'd love to walk with you, encourage you, and help you build a strength-focused routine that works in your real life.

Take care of yourself. You only get one body and one shot to do it the best you can!

Do it well,
Alyson

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That sense that when you’re put together, you just show up differently. I’ve found it to be true not only in workouts, but in all areas of life, whether it’s dinner with my husband, lunch with friends, or a special event. When I feel good in what I’m wearing, I carry myself with more confidence, enjoy the moment more, and perform better!

In my day-to-day work, athleisure wear is my uniform. And honestly, even on days I’m not working out, you’ll still find me reaching for something comfortable. It’s easy to fall into the trap of wearing the same cozy pieces on repeat (hello, oversized sweatshirts on early client mornings), but I’ve come to appreciate the difference it makes to feel pulled together, even in the most casual moments.

That’s why I enlisted my friend and stylist, Erin Noel, to help me find a few go-to sets and outfits that blend comfort with style—pieces that make getting dressed feel effortless but still looking good.

Over the last 14+ years as a trainer, I’ve practically lived in leggings. And in that time, I’ve learned exactly what I’m looking for in a great pair of athleisure bottoms: comfort, feel, hold, quality, and function. Quality has become a guiding principle for me, not just in fitness wear but in building my wardrobe overall. I’ve moved away from quick, inexpensive buys that wear out too soon and shifted toward investing in pieces that last, ones I’ll reach for again and again.

While I know the draw to budget-friendly finds from Amazon or Target, I’ve found that they simply don’t hold up over time. The fabric often breaks down, the fit changes, and ultimately, they end up being replaced far too soon. Many of the leggings and joggers I wear regularly are ones I’ve had for years, and they still look and feel amazing.

*Sidenote: Here’s a few tips to keep your athleisure pants in tip top shape —

• Before washing, turn them inside out to protect designs and prevent fading.

• Wash in cold water to prevent shrinking and fading.

• Avoid putting them in the dryer and hang-dry instead.

Leggings are my favorite part of workout wear. I’d choose leggings or pants over shorts any day, even in the heat of summer. I feel more supported, more mobile, and just more myself in a great pair of leggings.

I’ve tried countless brands over the years, and while some of the big names are popular for a reason, I love exploring beyond the mainstream and discovering quality pieces that are a little more under the radar.

In the roundup below, I’m sharing my most-loved leggings, joggers, and pants, ones I genuinely wear and stand by and some I’m eyeing to purchase. Whether you’re working out, running errands, or just living that mom life, these are the bottoms I’m loving!

Do it well, Alyson

Left On Friday Super Moves Tights

Left On Friday En Route Pant

Beyond Yoga Spacedye Caught In The Midi High Waisted Legging

Beyond Yoga Spacedye Midi Jogger

Beyond Yoga Spacedye Outlines High Waisted Midi Leggings

Splits 50 Mia Rigor 7/8

Splits 59 Bailey Active Rib High Waist 7/8

Splits59 Sprint High Waist Rigor 7/8

Splits59 Lucas Airweight Trouser

Splits59 Andie Oversized Fleece Sweatpants

Alo High-Waist Airlift Legging

Alo Airlift High-Waist Alignment Legging

Eterne Classic Sweatpants

Varley FreeSoft™ High-Rise Legging 25"

Negative Whipped Track Pant

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Happy Sunday! I am so grateful you are here. It’s a big day on Olive and Ox because this is the first recipe I’m sharing and I think you are going to really enjoy it! My wheels first started turning for this recipe when I had a client reach out and tell me they had made a delicious tomato sauce for dinner that night with only 3 ingredients…butter, tomatoes, and onion. I didn’t have any more information than that, but it sounded great, easy, and with minimal ingredients. I love when clients share what they are making in the kitchen! It makes me so proud!

That was several weeks ago…fast forward to the other day, I was looking up ideas for dinner and came across another tomato sauce recipe that sounded really good but had a lot more going on. I still had my client’s idea of the 3-ingredient tomato sauce on my mind, so I decided to take aspects from both recipes and make my own. The finished product was SO good. I had a simple grilled chicken as the main event and then had a side of spaghetti pasta that I topped with the buttery tomato sauce and used creamy burrata to top it. My mouth is watering just thinking about it. It really tastes like a labor of love even though it really came together quite easily! I hope you enjoy this simple (only 6 ingredients) and tasty tomato sauce. Comment below if you give it a try and how you served it! Also, please share my substack to help grow our community if you are loving what you are reading. I would appreciate it so much.

BUTTERY TOMATO SAUCE

Ingredients:

-1 28 oz can of organic crushed tomatoes

-1 onion, peeled and cut in half

-5 tbsp grass-fed butter

-2 tbsp white wine

-2 tbsp balsamic vinegar

-1 tsp salt

Directions:

1. Place the butter in a pot over medium heat to melt.

2. Once melted, add the onion halves. Cook and stir for a few minutes.

3. Add the crushed tomatoes. Bring to a simmer.

4. Reduce the heat to low and let it simmer for 30 minutes.

5. Add the white wine, balsamic vinegar, and salt. Cook an additional 15-20 minutes.

6. Serve and enjoy!

   NOTE:

   *Feel free to blend if you prefer a smooth sauce.

Do it well, Alyson

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I have wanted to dive into this topic of caring for the one body we’ve been given and how we are asked to steward it well for a while but felt a little too restricted on other social media platforms. I’m happy to have Substack to delve more into topics that interest me more easily and I hope it will speak to you too!

I became a trainer and fell in love with all things wellness, initially, because I wanted to care for myself the best I could. That led me to the desire to help others do the same. Over the many years I’ve been a trainer, I’ve experienced many people who have taken extremes with how they treat their bodies whether it be extreme dieting, poor eating habits, lack of movement, over-exercising, negative self-talk and thoughts, or trying the latest fad, pill, or shot only to find themselves more unsatisfied. As a Jesus follower, I wanted to share ways we are called to take care of the one body we’ve been given. My hope by sharing this is for each of you to feel gentler with yourself, feel grateful for the body you’ve been given, and treat it with utmost care.

1. 1 Corinthians 6:19-20 “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies.”

God gave us one body to live out our purpose, and He asks us to take care of it. Overeating unhealthy foods, undereating, getting too little sleep, speaking unkind words to ourselves, extreme exercise, lack of exercise, and over stressing are all ways we are not treating our bodies the way God has asked us to. It’s about nourishing our body with whole foods, keeping our body strong through movement, and being loving to ourselves – speaking words of love and encouragement and seeing ourselves the way God sees us.

Putting it into perspective: Think of it like taking care of your home - You wouldn’t let your house fall apart with leaky roofs, broken windows, or messy floors. It would not make for a cozy home. The same goes for your body, consistent care will create a body that feels good to live in.

2. Ephesians 2:10 “For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.”

To serve God well, whether in parenting, ministry, or daily life, we need energy and endurance. If we aren’t taking care of ourselves then we are unable to be prepared for what God has planned for us. I don’t know about you, but I want to be ready for what He has in store for me. I don’t want my lack of energy or lack of care for myself to make me miss out on my purpose in life.

Putting it into perspective: Think of it like filling your car with fuel - If you put low-quality gas in your tank or forget to refuel, it’s only a matter of time before the engine struggles. The same goes for your body. Eating nourishing foods and staying active helps you have the energy to do what God has called you to do, without running on empty.

3. 1 Corinthians 10:31 “So, whether you eat or drink, or whatever you do, do all to the glory of God.”

Choosing nourishing foods and moving our bodies can be an act of worship, expressing gratefulness and praise to God for the gift of health.

Putting it into perspective: Think of it like setting the table for a meal with loved ones - You wouldn’t just throw random food on a plate—you’d be intentional about creating something good, something that nourishes. The same applies to how we care for ourselves, each small choice builds into something meaningful and beautiful.

4. Galatians 5:22-23 “But the fruit of the spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.”

Just like we build habits in prayer and faith, we can build habits in how we care for our health. We will never be perfect but small, consistent steps like drinking more water, moving our body daily, and resting when needed will help us to reach a better and healthier body.

Putting it into perspective: Think of it like planting a garden - You don’t see results overnight, but with daily care, watering, weeding, tending, it starts to bloom. Health works the same way. The small choices we make each day, even when we don’t feel like it, add up overtime to help us flourish.

5. Jesus Lived a Balanced Life…So Can We.

Jesus, our ultimate example for how we should live our lives, walked everywhere. He also took time to rest, eat meals with loved ones, and nourish His body. He didn’t rush, stress, or push beyond His limits. That’s a reminder for us that movement and nutrition should bring peace, not pressure.

Putting it into perspective: Think of it like a well-paced journey…If you sprint the whole way, you’ll burn out. If you never move, you’ll miss the beauty along the path. Jesus shows us how to live in balance—moving with purpose but also knowing when to pause, recharge, and enjoy what God has provided.

Caring for your body isn’t about chasing a certain look or hitting a goal—it’s about living fully, with energy and joy, so you can do the work God created you for. Finding joy in movement rather than treating it as a punishment as well as viewing nutrition as a way to serve and strengthen rather than restrict will change your health journey. How to do that? Well, that starts with simple, daily choices to nourish and move in a way that feels good. I pray this will shift something in you to start today or to continue caring for the one beautiful body you’ve been given.

Do it well, Alyson

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