Your Body: A Temple for the Holy Spirit

This scripture makes it clear: your body is holy, the dwelling place of God’s Spirit. Every choice—how you move, eat, or rest—is a chance to worship. Caring for your body keeps it ready for His calling.

• Exercise: Spend 20-30 minutes moving in a way you enjoy—walking, stretching, or dancing. It equips you to serve others and share God’s love.
• Nutrition: Choose nutrient-dense, traditional foods and give thanks for each meal that fuels you for God’s work.
• Rest: Aim for 7-8 hours of sleep and embrace a Sabbath pause to restore your body.

Caring for your body is worship, preparing God’s temple for His purpose.

Extending Care to Your Soul and Spirit

While 1 Corinthians 6:19-20 focuses on the body, the Bible shows we’re whole beings—body, soul, and spirit, a trichotomy woven together. The Bible, in 1 Thessalonians 5:23, teaches we’re created with three parts—spirit, soul, and body: “And the God of peace Himself sanctify you wholly, and may your spirit and soul and body be preserved complete, without blame, at the coming of our Lord Jesus Christ.”

Your body houses your soul and spirit, enabling you to live God’s plan. Your soul is your inner self, made up of your mind (thoughts), will (choices), and emotions (feelings), created to reflect and express God. This is where your personality lies, reflecting His love, wisdom, and strength in how you think, choose, and feel, like a mirror flashing His glory. Your mind processes life, but it’s tied to your will and emotions. Your will is your superpower to decide, to say “yes” to God’s plan and “no” to distractions, lining up your life with His purpose. Your spirit is your eternal connection to God, alive through the Holy Spirit. Caring for your body strengthens your soul and spirit to honor God fully.

Nurturing Your Soul

Your soul’s purpose is to reflect and express God through your unique personality—your thoughts, choices, and feelings. A healthy soul thinks clearly, chooses wisely, and feels deeply to honor Him. Scripture guides us: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things” (Philippians 4:8, NIV). Here’s how to nurture your soul:

• Prayer and Meditation: Spend a few minutes praying or reflecting on a verse to clear your thoughts, strengthen your will, and calm your emotions, reflecting God’s peace.
• Gratitude: Write down three things you’re thankful for daily to focus your thoughts on God’s goodness, steady your will, and lift your emotions with His joy.
• Boundaries: Limit negative influences, like distractions or draining relationships, to keep your thoughts clear, will strong, and emotions balanced.

If your soul feels heavy—thoughts tangled, choices uncertain, or emotions unsteady—seek support from a pastor or qualified practitioner. That’s stewardship, realigning your soul to reflect God’s glory.

Cultivating Your Spirit

Your spirit is your direct connection to God, enlivened by the Holy Spirit in your body’s temple. Caring for your spirit deepens your faith and keeps you rooted in His will. Here’s how to strengthen that connection:

• Prayer and Worship: A short prayer or worship song opens your heart to the Holy Spirit’s guidance.
• Scripture Reading: Reflect on a Bible verse daily to feed your spirit with God’s truth.
• Fellowship: Connect with a faith community to strengthen your spirit through shared worship.
• Service: Show kindness to others, letting the Holy Spirit’s love flow through you to renew your spirit.

Repentance and confession restore your spirit when you stray, keeping God’s temple open to His presence.

A Response to God’s Great Price

The “great price” is Christ’s sacrifice, redeeming your body, soul, and spirit. Caring for your body honors His temple. Nurturing your soul reflects His love through your choices. Cultivating your spirit keeps you close to Him. Together, they make you a vessel for God’s work—serving, praying, and living with purpose.

Practical Steps to Honor Your Temple

Here are simple ways to care for your body, soul, and spirit as worship:

1. Nourish Your Body: Choose nutrient-dense, traditional foods, giving thanks for each meal.
2. Move Daily: Do 20-30 minutes of exercise you enjoy to stay ready for God’s work.
3. Prioritize Rest: Get 7-8 hours of sleep and honor Sabbath rest to renew your body.
4. Practice Stillness: Spend 5-10 minutes in prayer or meditation to align your soul’s thoughts, will, and emotions with God.
5. Feed Your Spirit: Read a verse, worship, or serve someone to deepen your faith.
6. Connect with Community: Surround yourself with people who encourage your soul and spirit.

A Lifelong Journey of Stewardship

Caring for your body, soul, and spirit is a journey. Some days, you’ll stumble—skipping exercise, wrestling with your soul, or feeling distant from God. His grace is enough. Each day offers a fresh start to honor His temple. Reflect on 1 Corinthians 6:19-20 and ask: How can I care for my body, soul, and spirit to honor God? Let this guide you toward habits that build a legacy of faith and love.

Join My Legacy Igniter Community!

Want to grow in caring for your body, soul, and spirit? Subscribe to my newsletter for insights, practical tips, and faith-filled encouragement to live a life that honors God. Plus, listen to my podcast, Sharise Uncut, where we explore topics on faith, wellness, and building a legacy with real talk and actionable steps. Let’s walk this path together.

If you’re beating yourself up over relentless cravings, thinking it’s your fault or a lack of willpower, stop! Overeating can stem from emotional triggers like loneliness, stress, boredom, or sadness—if this sounds like you, read his article, take my quiz, and get my tips—but if your hunger is a raw, physical pull, it’s likely driven by a rigged food system, bad dietary advice, and biology, not personal failure. This article unpacks the physical reasons women get stuck in this cycle and how to break free to live bold.

Why Do You Overeat? Let Me Count the Ways

Your physical cravings aren’t about weakness—they’re driven by biology and manipulation. Here’s the raw truth:

1. The Food Industry is Playing Dirty

The food industry spends billions researching how to make you crave their products. In the 1980s, cigarette giants like Philip Morris and R.J. Reynolds, who bought up brands like Kraft, General Foods, and Nabisco, brought their tobacco tricks to food, crafting hyper-palatable products like Oreos and Kool-Aid to keep you hooked. Other food companies followed suit, adopting these tactics to churn out addictive snacks and drinks. They engineer foods with the perfect mix of fillers, additives, sugars, and artificial flavors to hit your brain’s reward center like a slot machine. It’s no accident you can’t “eat just one” chip or cookie—they’re designed to override your body’s natural signals. The more you eat, the more they profit. Those cravings are a chemical hijack, keeping you hooked.

2. The “Healthy Eating” Myth is BS

You’ve been fed lies about what’s “healthy.” For years, we’ve been told to swap butter for vegetable oils, go “plant-based” to save our hearts, and avoid meat, cholesterol, and saturated fats like the plague. But that’s nonsense. Those “healthy” vegetable oils and margarine? They’re often inflammatory and linked to chronic disease. Plant-based diets alone can leave you nutrient-deficient, craving more to fill the gaps. And meat, cholesterol, and saturated fats? They’re not the enemy—they’re essential for your brain, hormones, and mental clarity, helping curb those relentless sugar cravings. The “healthy” foods we’ve been sold are often driving addiction, wrecking our health, and stealing our energy.

3. The SAD Diet Starves Your Body

The Standard American Diet (SAD) is a disaster. It’s packed with processed carbs, sugars, and fake foods that leave your body screaming for real nutrition. When you eat this way, your body doesn’t get the vitamins, minerals, or healthy fats it needs to function. So, it keeps sending hunger signals, begging for more, even if you’re eating all day. You’re not weak—you’re overfed and undernourished. No matter how much you pile on your plate, those processed foods can’t satisfy your body’s deeper nutritional needs. It’s like trying to fuel a car with sugar syrup—it’ll sputter and stall.

Ready to get your mind blown? Read on

4. Your Cravings Aren’t Even Yours

Brace for a truth bomb most diet experts miss: Those intense physical cravings for sweets, chips, or soda? They might not be yours! If you’ve been eating the SAD diet, your gut has become a playground for pathogenic bacteria, yeasts, and microbes that thrive on sugars and processed carbs. These critters are like tiny parasites, manipulating your brain to demand the foods they need to survive. That 3 PM cookie obsession? It could be those gut bugs throwing a tantrum. You’re battling a biological takeover, not just your own habits.

5. Toxins Are Sabotaging Your Efforts

Here’s another shocker even many diet gurus overlook: Toxins in your fat cells could be why you’re stuck! You’ve heard it a million times: “Just eat less, move more, and you’ll lose weight.” If only it were that simple! If you’ve been eating the SAD diet, no matter how much you sweat at the gym or cut calories, that stubborn fat might not budge. Why? Your body could be holding onto toxins—pesticides, herbicides, and chemicals from processed foods, water, the environment, even your personal care products. These nasties, along with heavy metals, get stored in your fat cells. It’s your body’s way of locking away toxic chemicals to protect your organs from damage. So, while you’re killing it on the treadmill, your body’s like, “Nope, I’d rather keep you fat than let these toxins wreak havoc.” The food industry’s chemical-laden junk doesn’t just fuel cravings—it loads you with poisons that make weight loss a battle. You’re not failing; you’re fighting a rigged system that’s turned your body into a toxin storage unit.

The Real Cost of This Mess

These physical cravings, fueled by the food industry and the SAD diet, aren’t just about food—they’re hijacking your life. They’re:

• Draining your energy, leaving you sluggish and foggy when you should be thriving.
• Disrupting your hormones, throwing off insulin, cortisol, and hunger signals, which fuels cravings and chaos, especially for midlife women.
• Fueling chronic health issues, from weight gain to inflammation to mood swings.
• Stealing your confidence, trapping you in a cycle of self-blame and frustration.
• Robbing your future, keeping you from living the bold, purposeful life you deserve.

How to Start Breaking Free

If your cravings are a physical drive, not emotional, you don’t need more willpower—you need a plan that works with your body. Here are steps from my own journey and what’s helped my clients:

1. Ditch the Processed Junk: Start small by cutting out one processed food (like soda or packaged snacks) that’s loaded with toxins like pesticides and chemicals. Replace it with a nutrient-dense snack like a pastured hard-boiled egg, a slice of organic cheese, or a small mug of homemade meat stock. These real foods pack protein, healthy fats, and nutrients to satisfy your body and support its natural detox, helping fat cells release stored toxins so they lose their job—without feeding gut bugs like sugary snacks do.
2. Embrace Real Fats: Don’t fear butter or fatty cuts of meat. These healthy fats stabilize blood sugar, reduce cravings, and give your brain the fuel it needs to stay sharp.
3. Listen to Your Body: Hunger is a signal, not the enemy. Ask: Is my body begging for nutrients, or are those gut bugs demanding sugar? A nutrient-dense meal can silence the noise. Click here to learn how to tune into your body’s signals and get my Mindful Eating Exercise and Satiety Guide.
4. Reset Your Gut: You can’t outrun a bad gut environment. Focus on whole, unprocessed foods to starve out those sugar-loving microbes and rebuild a healthier balance.
5. Own Your Choices: The food industry wants you to feel powerless, but you’re not. Every bite is a chance to take back control and nourish yourself like the Leading Lady you are.

You Deserve Better—And It Starts Now

Midlife is your time to live wise, wild, and free—not to be chained to cravings or guilt. If your overeating is physical, you’re not the problem—the system is. The food industry, SAD diet, gut critters, and toxins don’t have to run your life. If it’s emotional, my article, quiz and tips will help you uncover those triggers. Either way, I’m here to help you make that shift, one bold step at a time.

Tune in for the Truth

Tune in to Sharise Uncut where I cut the bull and get real about health, life and everything in between, and sign up for my newsletter to grab some fabulous No-BS freebies to help you on your journey to whole health!! Let’s do this!

Why Arm Movement Matters

I see it all the time—folks at the gym hanging onto cardio machines for dear life, thinking max speed or incline is the key to a killer workout. But gripping those bars? It’s like driving with the parking brake on. You’re shortchanging your intensity, slashing calorie burn, and missing out on a full-body vibe. Here’s the deal: letting go and pumping your arms naturally ramps up your heart rate, torches more calories (think 10–20% extra!), and turns your cardio into an upper-body party. No need to jack up the speed or incline—just move those arms like you’re strutting to your favorite tune. It’s simple, effective, and way more fun.

Lymphatic and Health Benefits

Pumping your arms isn’t just about looking fierce—it’s a secret weapon for your health. Your lymphatic system, the unsung hero that flushes toxins and boosts immunity, loves this move. Unlike your heart, your lymph system doesn’t have a pump—it relies on muscle movement to keep fluid flowing. Swinging your arms rhythmically gets that lymph moving, helping clear out waste, reduce swelling, and keep your immune system firing on all cylinders. Think of it as a daily detox, no juice cleanse required.

But wait, there’s more! Arm movement supercharges your cardio with these perks:

• Heart Health: Elevates your heart rate safely, strengthening your ticker and lungs for better endurance.
• Upper Body Strength: Works your shoulders, biceps, and triceps, giving you toned arms without a single dumbbell.
• Posture Power: Frees your spine from the hunch of gripping bars, improving alignment and core stability.
• Coordination Boost: Syncs your arms and legs, sharpening balance and motor skills.
• Mood Lift: Sparks endorphins, melting stress and leaving you with that post-workout glow.

For an extra kick, toss on light wrist weights (0.5–2 lbs) to amplify resistance—just don’t overdo it to avoid joint strain. Your body will thank you, and you’ll feel like a badass in the process.

This isn’t about killing yourself with intensity—it’s about working smarter, not harder, to get more from your cardio without the gym drama.

Join the Wise & Wild Way

Why settle for a half-baked cardio session when you can level up with a simple tweak? Pumping your arms is your ticket to a fiercer workout, a happier lymph system, and a body that radiates strength and vitality.

Ready to keep the momentum going? Sign up for my newsletter and stay tuned for my podcast’s next episode to fuel your holistic journey!

And, hey, and check out my Peak Performance Training Classes found on SPBTV that will get not just your arms moving but your whole body flowin! Let’s move, groove, and thrive the Wise & Wild Way!To your health—and a workout that works as hard as you do!

—Inspired by a life of strength, sass, and unstoppable energy.

Building healthy habits is a lifelong adventure, and with consistency, determination, and a sprinkle of grit (and a whole lotta grace), you’ll get there. Don’t beat yourself up if you’re not “where you should be”—be stoked you’re not where you used to be! Remember, small steps taken will get you there faster than no steps taken. Now, let’s shift gears and sculpt those shapley muscles to make your body as fierce as your spirit.

Resistance: The Kind You Want in Life

Resistance training (aka strength or weight training) is your ticket to a tight, toned, drop-dead gorgeous figure with joints that don’t creak. Cardio’s awesome for torching calories—keep ruling it, Cardio Queens—and without muscle-strengthening exercises, your body might stay shapeless. Yes, I know some of you are side-eyeing weights, worried about getting “too bulky.” Relax, lady—you don’t have the testosterone to morph into Arnold Schwarzenegger’s prime! What you will get is shapely, sexy, and strong.

Here’s the deal: more muscle equals a faster metabolism. A faster metabolism means you’re burning fat even while snoozing. Forget the “she-man” myth—think defined back, sweeping thighs, and tight arms that don’t flap in the breeze. There are plenty of skinny-but-shapeless folks out there; don’t be one of them. With the right resistance exercises, you can transform a pear shape into an hourglass—something cardio and diet alone can’t do. Tip: Sculpt your body like a pro; resistance is your chisel!

So, Let’s Get Pumped Up!

Let’s Talk Basics

Here’s what you need to dive in:

• A notebook for your exercise log—track it, own it! My workout chart is a gem!
• Optional: Fingerless weightlifting gloves from any sporting goods store for grip and swagger.
• Resistance equipment: Dumbbells (3, 5, 8 pounds are great for beginners), resistance bands, or even milk jugs and cans if you’re DIY-ing it. See My Resources for my fitness faves.
• Motivational music blasting through your headphones—get that heart pumping!

Key Terms to Know

• Reps (Repetitions): One complete motion of an exercise. For a biceps curl, lifting the weight up and lowering it is one rep. For a pushup, moving from up to down and back up is one rep.
• Sets: A group of reps done in a row. Example: 15 biceps curls in a row = 1 set.
• Rest: The breather (30 seconds) between exercises, plus those crucial rest days between workouts when your muscles repair and grow.

Example: A triceps kickback plan might say “2 sets of 12 reps, 30-sec rest” (shorthand: 2×12, 30 secs). That’s 12 kickbacks, rest 30 seconds, repeat once more. Rest days are non-negotiable—your muscles rebuild when you chill. Sneak in cardio or yoga on off-days to keep the flow (check your RPE Chart for 2–3 intensity!).

How Much Weight Is Enough?

For a 12–15 rep set, pick a weight where the last rep feels tough but you maintain proper form—it’s trial and error at first:

• Too light? By the 6th rep, it feels like a breeze. Bump up 2.5–5 pounds for the next set.
• Too heavy? By the 3rd or 4th rep, you’re struggling. Swap for a lighter weight and keep going.
• Log it! Jot down your starting weight in your workout chart or notebook. Every week or two, check if you’re ready to increase by 2.5–5 pounds, using the same guidelines.

A Beginner’s Routine: Circuit Training Kickstart

Let’s dive into a circuit training routine I use with my beginner clients in my Peak Performance Weight Training program. Circuit training mixes it up—you move from one exercise to another, resting 30 seconds between each exercise, hitting different muscle groups. Each exercise completion is a set for that move, and finishing all exercises once is a circuit set. Rest 30 seconds after each circuit before the next round. Confused? no worries, check out the chart below and print out your own!

Why circuits? They’re perfect for beginners, blending strength and cardio (hello, calorie burn!) while keeping your heart rate up (aim for 2–3 RPE, 50%–60% MHR per your THR Chart). Start with 2 circuit sets, adding a 3rd as you get stronger.

Type: Circuit Training
Frequency: 2–3 times a week, with a rest day between (e.g., Mon/Wed/Fri).
Equipment: 3, 5, 8-pound dumbbells (see chart for weights). If new to weight training, skip extra weights and use your body as resistance to ease in.
Sets: 2–3 circuit sets, based on time and fitness level.
Reps: 12–15 (15–25 for Calf Raises).
Rest: 30 seconds between exercises and after each circuit set.

Beginner’s Circuit Routine

Before starting any exercise program, get the green light from your doctor.

Repeat for 2–3 circuit sets, resting 30 seconds after each circuit.

Tips:

• Warm up (1–2 min): Light jogging in place to prep muscles (2–3 RPE).
• Form is king: For each rep, lift weights in 2 seconds (exertion phase), lower in 4 seconds (return phase). Exhale on exertion, inhale on return—don’t hold your breath!
• Rest between exercises: 30 seconds to keep the circuit flowing, then 30 seconds after each circuit—stretch lightly, do cardio bursts (e.g., jumping jacks), or jam to your tunes.
• Cool down: Finish with a full-body stretch (5–10 min) to keep muscles happy.
• Off-days: Hit cardio (check your Fitness Target Zones for 55%–60% MHR) or a yoga class to stay loose.
• Log it: After each workout, note the date, exercises, weights, sets, and reps in your notebook or workout chart. Plan your next session—bump reps, sets, or weight if it’s too easy.

What’s Next?

Your beginner’s circuit is just the start—rock it for 4 weeks, nudging up weight (2.5–5 lbs) or circuits (up to 3) as you get fiercer. But weights are just one instrument in the the strength-training band! Dive into a world of options online on SPBTV—Your Holistic Living Network. Our fitness classes, at SPBTV, are created to keep you challenged and glowing, with expert-led sessions to nail proper form and keep your flow fresh—all online, on your time.

Ready to Get Pumped?

Click here for my Free Peak Performance Training Workout Routine, Learn more and grab my Workout Chart and Intensity Charts to get pumped, and dive into more of my fitness articles here to supercharge your flow! For more real talk, real tips on health and fitness, sign up for my newsletter and tune in to my podcast, Sharise Uncut. Now, go get pumped!

~Inspired by a life of grit and grace

Let’s talk about how to keep your healthy habits alive, even on the days you’re just not feeling it, Leading Lady Solutions style—because you leave the legacy you live.

From Excuses to Energy: My Morning Win

Here’s the deal—I could’ve easily let my busy schedule be the perfect excuse to skip my workout. And trust me, I was this close to giving in. But I thought, “If I skip today, it’ll be so much easier to skip tomorrow (my schedule isn’t getting any lighter)… and the next day… and pretty soon, I’ll be back to square one.” So, I gave myself permission to start small—just 10 minutes. And you know what? Once I got moving, those 10 minutes turned into 20, and I felt energized, proud, and ready to tackle my day. (Side note: if I hadn’t wasted time arguing with myself, I could’ve squeezed in even more time—geez, Sharise, get it together!).

That little win reminded me of something big: even a short burst of movement can shift your whole mood and energy. It’s not about doing your usual hour-long sweat session—it’s about showing up for yourself, even when you don’t feel like it. On those crazy, chaotic days, just give it 10 minutes—or heck, even 5! The key is to do something, stay in your groove, and keep your healthy habits growing strong. Because let’s face it: once we start making excuses for why we “can’t” one day, it gets way too easy to keep making them the next—and that goes for more than just our workouts!

Small Steps, Big Impact: Keep Showing Up

Here’s the magic of starting small: it’s a win you can build on. Those 10 minutes didn’t just get my blood pumping—they reminded me I’m stronger than my excuses. And that strength? It’s a God-given gift we’re meant to honor. Whether it’s a quick walk, a few stretches, or a dance party in your kitchen, every little move counts. It keeps you in the game, boosts your energy, and sets you up to tackle your day with a smile—not to mention the pride of knowing you didn’t let excuses win.

So, on those days when you’re feeling overwhelmed, busy, or just plain “meh,” don’t aim for perfection—aim for progress. Tell yourself, “Just 5 minutes,” and see where it takes you. More often than not, you’ll surprise yourself with what you can do. And if you’re still not feeling it after 5? That’s okay—give yourself grace, but celebrate showing up anyway. You’re building a legacy of wellness, one small step at a time, and that’s what Leading Lady Solutions is all about—you leave the legacy you live. And our Leading Lady legacy isn’t a legacy filled with excuses.

Join Leading Lady Solutions

Don’t let excuses steal your healthy habits—small wins add up to big victories! Whether it’s 5 minutes of movement or a quick prayer to center yourself, every step forward keeps you on the path to unstoppable wellness.

Ready to build those habits with a community of like-minded women? My Leading Lady Virtual Experience is coming soon—along with SPBTV-Your Wholistic Network filled with empowering classes to fit your whole life—get on the waitlists to learn more about my programs and start transforming your life!

Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between.

~Inspired by a life of truth, grit, and unstoppable wellness.

I can’t go as deep here as I do with my coaching clients, but you can kick things off today! Want support and accountability for your health and life? Check out my Leading Lady Experience for details. Ready to aim? Let’s make those health goals stick!

Lock In with SMART Goals

Crush your goals with SMART goals—Specific, Measurable, Attainable, Relevant, Time-bound. You may remember this from your college years (that’s when I first heard of SMART goals), but it’s worth a revisit. Here’s how to lock in:

Specific

Pinpoint exactly what you want. Skip vague hopes like “I wanna feel better.” Instead, say, “I’ll lose 10 lbs by exercising 30 minutes daily and eating a GAPS-compliant diet of pastured eggs, fermented veggies, and meat stock.”

Measurable

Track your progress. Don’t just say “I’ll eat healthier.” Try “I’ll eat one serving of fermented vegetables daily” or “I’ll walk 30 minutes, three times a week.” Check weekly to stay on target.

Tip: Find an accountability buddy to cheer your wins—or get them to join your health journey!

Attainable

Keep it real. I’ll never be a runway model (not my deal!), so I focus on my personal best. Aim for 1–2 lbs of weight loss per week to shed fat without losing muscle or just water weight.

Tip: Be honest about what’s doable. Dropping 20 lbs in two weeks? No way. Steady wins the race.

Relevant

Own your goal. Chasing someone else’s dream breeds burnout. Pick goals that fire you up—your passions, your life, your heart. This is your shot, so aim for your bull’s eye.

Time-Bound

Set a start and end date. No deadline, no drive. Example: “I’ll lose 10 lbs by March 1st by exercising 30 minutes daily and starting a GAPS diet on January 4th”

SMART Goal Examples:

• Drink four glasses of water daily (10am, 1pm, 4pm, 7pm) for 14 days, starting January 6th and put reminders on my phone.
• Listen to classical music for 45 minutes every Friday at 8pm for two weeks, starting January 10th to relax.
• Meet my spouse for 30 minutes every Saturday at 10am to discuss family concerns, hitting 2 hours total by February 1st to strengthen our kids’ bond.

Keep Your Aim Steady

• Write It Down: Scribble your SMART goal, sign it like a contract, and stick copies everywhere—fridge, wallet, pantry. When temptation (like ditching that walk) sneaks up, your goal’s there to keep you focused.
• Set Mini-Goals: Big wins build from small steps. Break your long-term goal into monthly mini-goals to dodge overwhelm and rack up quick victories that cement habits.

Example Long-Term SMART Goal: “I’ll lose 10 lbs by March 21st by exercising 30 minutes daily and eating a GAPS-compliant diet starting January 4th.

Mini-Goals (Choose what works for you!):

• Week 1: I’ll eat a fermented vegetable salad and pastured eggs with ghee for breakfast daily, buy workout gear, and schedule exercise.
• Week 2: I’ll walk 30 minutes on Monday, Wednesday, Friday, and take a yoga class Saturday.
• Week 3: I’ll add one daily serving of non-starchy vegetables and an extra glass of water.
• Week 4: I’ll prep all meals at home, packing meat stocks and soups for work.

Check weekly, adjust as needed, and set fresh mini-goals monthly to keep the fire burning.

Fire Away: Your Homework

This week, craft your long-term SMART goal and 3–4 mini-goals for the month. Start with one mini-goal in week one, adding others weekly. Write, sign, and display your goal to stay locked in. And remember small steps reap big rewards. If a mini-goal still sounds too big, chunk down, ask yourself “What is the first, simple step I can take?” Choose the first, simple step to get you started—staying consistent—momentum will pick up from there.

Connect with Being the Leading Lady

Being the Leading Lady is claiming your health (and life) goals with grit, grace, and purpose. Sign up for my newsletter and tune into my podcast, Sharise Uncut, for more holistic health and living tips to keep your wellness game strong. Let’s charge, thrive, triumph with bold zest—because others are waiting to be inspired!

~Inspired by a life of dreams and determination.

Manual Method

All you need is a watch with a second hand or a digital stopwatch to check your pulse manually.

You can measure your pulse where an artery is close to the skin, like your wrist (radial artery) or neck (carotid artery)—the easiest and most practical spots. Always use your index and middle fingers, not your thumb, which has its own pulse that can skew readings.

For the best accuracy, count your pulse for a full minute.
Tip: Short on time? Count for 10 seconds and multiply by 6, 15 seconds and multiply by 4, or 30 seconds and double it for a quick estimate.

Carotid Pulse (Neck): Place your first two fingers in the hollow between your windpipe and the large neck muscle. Press lightly until you feel a pulse. Be gentle—pressing too hard can slow your pulse, and if you’re over 65, it might make you light-headed or risk a fall.

Radial Pulse (Wrist): Place your index and middle fingers on the opposite wrist, in line with your thumb. Press gently to feel the pulse, counting beats for one minute.

Tip: Wrap your hand under your wrist, keeping fingers aligned with the thumb, to find the pulse more easily..

Heart Rate Monitor

A heart rate monitor gives a precise reading, especially during exercise when movement can make manual checks tricky. It’s perfect for tracking changes over short periods, like interval training.

Many monitors save your readings for later review or download, helping you chart your progress. I’ve used Polar, but there are plenty of great options out there—find one that fits your flow!

I’ve personally used Polar, but there are many great heart rate monitors out there.

Connect with Being the Leading Lady

Discover my article on exercise intensity to find the Target Heart Rate that’ll get you the results you’re after!

And if you’re ready to take your fitness to the next level? Join my fun and empowering fitness classes at  SPBTV—Your Wholistic Living Network.. Sign up for my newsletter and tune into my podcast, Sharise Uncut for more holistic health tips to fuel your flow.

Some Time Ago…

We all feel the weight of challenges. Right now, as I type, I’m locked in a stare-down with my daughter’s box of chocolate-covered almonds calling from the pantry. ARGH! And there, taped to my desk, is a ledger paper screaming DREAM in bold ink, daring me to stay focused.

As I fight the urge for instant gratification, I read those letters and pass their wisdom to you:

DREAM

D – Decide what you really want.
R – Realize wishing won’t make it happen.
E – Engage in daily actions toward your goal.
A – Accept setbacks and keep moving.
M – Make it a true lifestyle change.

D = Decide What You Want

It’s time to reset your goals or dream up new ones. Reflect on how far you’ve come and where you’re headed. Reached your last goal? Celebrate!—and then set another. There’s always room to grow, improve, or shift direction.

• Tip: Ensure your goal still fits. Lost motivation? Maybe it no longer aligns with your heart. That’s okay! Re-evaluate regularly to chase what you want, not what others expect.
• Tip: Believe you can do it. Losing weight or healing from illness can feel monumental, but every day you stay committed, you’re closer to success. You’re worth it—your dream exists for a reason.

R = Realize Wishing Ain’t Gonna Make It So

Simple but brutal truth: positive wishing doesn’t make it so—positive believing does. I can think, “I’m happy, I’m happy, I’m happy,” but if I don’t believe it deep in my core, I won’t feel it. Belief comes from the inside, not just your head. It’s what you focus on and feel that turns a thought into a belief, and those beliefs either move you forward or stop you cold. First, find that reason to believe that will propel you to move—then take action. Awareness is only half the battle; action seals the deal. As James 2:20 reminds us, Faith apart from deeds is dead! So, shake off the fear and get moving—and it doesn’t have to be a monumental leap. Find the first simple step and just take it.

E = Engage Daily in Goal-Driven Actions

Do one thing each day to inch closer to your dream. Check that your daily and weekly mini-goals still point toward your big vision, and follow through.

• Tip: Before deciding or taking action on something, ask: “Will this move me closer to my goal or pull me away?” Choose wisely, and if you slip, at least it’s not blind.
• Tip: On days I feel like a failure, I play the “as-if” game, role-playing like I’m someone I admire. I ask, “What would they do?” and channel their confidence until I’m strong as me again.

A = Accept Setbacks and Move On

Setbacks aren’t excuses to spiral—they’re moments to pause, reset, and restart now, not tomorrow. Don’t beat yourself up or judge; just catch yourself before the slide. And be thankful—you’re not where you were.

• Tip: Play the “I wonder” game. Don’t dwell, don’t judge, just ask, “I wonder, what was the reason this happened?” Listen to your inner wisdom and then prepare for the next time. If you overate at dinner because you skipped lunch, pack a quick lunch for tomorrow (like some sauerkraut, soaked almonds, and raw cheese).

M = Make It a Lifestyle Change

Find a purpose bigger than yourself for lasting change. For me, it’s being healthy to chase my kids, dance with passion, help others, and inspire with my life. But if I’m sluggish from overeating or skipping exercise, I can’t shine for anyone.

Find your why—it’s your fuel to keep going.

Keep It Alive

The chocolate craving’s fading, and I’m plotting my next move: call a friend, flip through a fitness mag, journal, or play with the kids. If all else fails, I’ll sip tea and demand a foot rub from my husband. Worst case? Bed with the kids, then a fresh start tomorrow.

Some days, chasing your dream feels electric, unstoppable. Others, it’s a slog from A to B without tripping. There are moments of awe and joy, and days like today—just connecting the dots. Thank God for tomorrow.

Today…

Challenges shift with life’s seasons, but they never vanish. That’s life. Yet, by anchoring to our dreams and purpose, we can conquer anything.

• Tip: Don’t know your purpose? Try my Discover Your Why exercise to fuel your motivation. Knowing your why swaps willpower for purpose—A game-changer that makes turning from self-sabotage to success feel nearly effortless.

Connect with Becoming the Leading Lady

Becoming the Leading Lady is about living the life you were designed for—leaving a legacy that inspires generations to come. Ready to step out of the shadows and into your light? Click here to grab your Discover Your Why worksheet and click here for a little DREAM reminder

Want more real-talk wisdom? Dive into my newsletter and podcast, Sharise Uncut, for wholistic living tips and inspiration. Let’s dream, aspire, and live like it matters—because it does.

~Inspired by a life of dreams and determination.

Why Rest Matters

Exercise breaks down muscle, but rest builds it back stronger. Without rest, you miss out on gains and risk injury, illness, or fatigue. Avoid training the same body parts two days in a row, and take 1–2 full rest days a week to let your body recover and thrive.

Tip: Overuse injuries come from repetitive motions, so mix up your cardio and strength workouts. Same old routine? Not good—variety keeps you injury-free and engaged!

Handling Soreness and Pain

Some muscle soreness (DOMS) is normal when starting new exercises, switching routines, or upping intensity. Rest and gentle stretching usually clear it up in 1–2 days. If soreness lingers, rest that body part longer and ease up next time.

Joint pain, however, is a red flag. It could mean too much weight, poor form, overtraining, or not enough rest. Stop, rest, and check with your doctor to rule out serious injury. While I believe in listening to the body and allowing it to just rest when needed, sometimes a little more intervention is called for. For those times, try the RICE method:

• Rest: Pause activity to avoid further strain— add the following, if needed:
• Ice: Apply ice for 20 minutes on, 20 minutes off to reduce swelling.
• Compression: Wrap the area with an ace bandage or kinesiology tape to ease pain and swelling.
• Elevation: Raise the injured area (e.g., on a chair) to limit blood flow and swelling.

When returning to exercise, ensure proper form, use appropriate weight, and try alternative moves that target the same muscles without stressing joints.

Rest Boosts Your Mind Too

Rest isn’t just physical—it’s a mental game-changer. Taking 1–2 days off prevents burnout and boredom, keeping you excited to get back to your workouts. A break for fun or relaxing activities refreshes your mindset, helping you stick with fitness long-term.

Active Rest Days

Rest doesn’t mean couch-potato mode (though a TV marathon is fine sometimes!). Active rest keeps you moving with low-to-moderate activities unrelated to your usual routine, unless you’re injured. Try these:

• Leisurely Hike: Stroll a trail and enjoy a picnic.
• Family Fun: Toss a football, play tag, or bike around the neighborhood.
• Gentle Swim: Take a slow dip in the pool.
• Yoga Class: Focus on light stretching and relaxation.

Keep it slow, fun, and easy to give your body the break it needs to come back stronger.

Take Time to Chill

Ready to balance rest and workouts? Join my fun and empowering fitness classes at SPBTV—Your Wholistic Living Network. My Stretch For Performance Class is great for those active rest days! Want more heathy living tips? Sign up for my newsletter and tune into my podcast, Sharise Uncut, for a great way to feed your mind and spirit while your body takes a break.

~Inspired by a life of dreams and determination.

Low Intensity (100–200 Calories per Hour)

• Walk the Dog: No pup? Borrow a neighbor’s or start a dog-walking side hustle!
• Fly a Kite: Bonus points if you climb the tree to retrieve it.
• Garden: Pull weeds, rake leaves, or mow the lawn—use a push mower for extra burn.
• Stretch It Out: Try a gentle yoga class or full-body stretching on the floor.
• Clean House: Dust, vacuum, mop, or wash windows inside and out.
• Play Pool or Darts: Keep it active, but skip the bar snacks and drinks.
• Neighborhood Cleanup: Pick up trash while walking, adding lunges or squats for flair—your community and glutes will thank you!
• Bike Ride: Cruise your neighborhood at a leisurely 8–10 mph, soaking in the scenery.
• Grocery Workout: Put away groceries with bicep curls, tricep kickbacks, or shoulder presses using canned goods.
• Get Romantic: A little intimacy boosts heart rate and burns about 100 calories—more vigorous, more burn!

Moderate Intensity (200–400 Calories per Hour)

• Deep Clean: Scrub your bathroom and kitchen floors, grout, counters, toilet, oven, and fridge with gusto!
• Hit the Links: Play golf, walking more than riding the cart.
• Dance Class: Try jazz, belly dancing, or tap class to work legs, calves, and core while having fun.
• Build Something: Construct a treehouse, fence, or help a neighbor paint and hammer.
• Martial Arts: Learn karate or taekwondo for calorie burn and self-defense skills.
• Brisk Walk: Circle the mall three times, hitting both floors and taking stairs only.
• Batting Practice: Swing away in a batting cage for a home-run workout.
• Bowling: Roll strikes, but pass on the pizza and beer.
• Car Wash: Wash, dry, wax, and vacuum your car (or a neighbor’s for smiles or cash).
• Play with Kids: Dodgeball, water gun fights, or snowball battles—winter counts too!
• Skate: Ice skate, rollerblade, or try backward skating for extra challenge.

High Intensity (400–600 Calories per Hour)

• Shoot Hoops: Play full-court basketball with a small group for max movement.
• Jump Rope: Mix with walking or jogging in place for a killer workout.
• Dance Party: Blast music, close the curtains, and dance like nobody’s watching—or invite them to join!
• Step Aerobics: Take a class, run up household stairs, or hit high school bleachers.
• Zumba: Rock a Zumba class, shaking hips and torching calories.
• Boxing: Punch a gym bag or have a friend hold a cushion—burns calories and stress.
• Run: Hit the sidewalk or track (not streets, please—safety first!) to save your knees.
• Hike: Tackle hilly trails with a 20-pound backpack.
• Lend Muscle: Help a friend move, stock shelves at a food pantry, or rearrange furniture for a neighbor.
• Chase Kids: Bike alongside them or play tag for a high-energy workout.

Mix It Up!

Combine activities for more calorie-busting fun—maybe a dog walk with lunges or a dance party while cleaning.

Here’s More!

Want to amp up your calorie burn? Join my fun and empowering fitness classes at   SPBTV—Your Wholistic Living Network! Explore more fitness articles here and sign up for my newsletter and tune into my podcast, Sharise Uncut, for more holistic health tips to fuel your flow.

~Inspired by a life of dreams and determination.