💪🏽 Wellness Wednesday: What Makes Up Your Body Weight (and How to Keep It Healthy!)

When we talk about body weight, most people only focus on the number on the scale — but sis, let me free you real quick: that number is just ONE piece of the puzzle.

Your body weight is made up of a lot more than just fat. It’s a combination of water, muscle, bone, organs, and fat tissue. And understanding what makes up your weight can help you focus on the right things when it comes to your health goals (hint: it ain’t about starving yourself or chasing skinny).

Let’s break it down…

⚖️ What Makes Up Your Body Weight?

1️⃣ Water Weight (50–65% of Your Body!)

• Your body is literally more than half water — from your blood to your cells.

• Water weight can fluctuate daily (which is why the scale be playing games with your emotions).

• Dehydration, high sodium foods, hormones, and inflammation can all affect water retention.

✅ Pro Tip:
Drink your water, boo. Half your body weight in ounces daily is a good start. Add lemon, mint or cucumber for a little vibe.

2️⃣ Muscle Mass

• Muscle burns more calories at rest than fat — so the more lean muscle you have, the higher your metabolism.

• Losing weight without strength training can cause you to lose muscle, not just fat (and we don’t want that!).

✅ Pro Tip:
Incorporate strength training 2–3x a week — bodyweight moves, resistance bands, or weights. Even walking uphill counts.

3️⃣ Bone Density

• Your bones aren’t just holding you up; they actually contribute to your weight.

• Weight-bearing exercises help keep your bones strong and dense (especially important as we age!).

✅ Pro Tip:
Load-bearing moves like squats, lunges, or simple bodyweight exercises work wonders.

4️⃣ Fat Mass

• We need some fat to survive (especially for hormones, brain health, and insulation).

• The problem is excess fat, particularly visceral fat — the stuff around your organs that increases your risk for diseases like diabetes and heart conditions.

✅ Pro Tip:
Focus on fat loss, not weight loss. Prioritize nutrition, balanced meals, and movement over crash dieting.

🧘🏽‍♀️ So, How Do You Maintain a Healthy Body Weight?

• ✔️ Eat balanced meals — protein, healthy fats, fiber-rich carbs, and colorful veggies on your plate.

• ✔️ Stay hydrated — water first, caffeine second.

• ✔️ Move your body daily — strength training + cardio + flexibility.

• ✔️ Manage stress — cortisol (your stress hormone) loves to cling onto fat when you’re overwhelmed.

• ✔️ Sleep like it’s your side hustle — 7-9 hours to keep your hormones and metabolism in check.

• ✔️ Stay consistent, not perfect — progress over perfection, always.

📣 Ready to Ditch the Confusion and Get a Real Plan?

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💖 Inside The Fat Loss Formula, you’ll learn:
✅ How to balance your meals for fat loss
✅ The truth about carbs, fats, and protein
✅ Simple tips to stay consistent even on busy days
✅ How to measure progress without obsessing over the scale

🔥 Ready to get started?
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Because sis, you deserve to feel good in your body — strong, energized, and empowered.

🥑 Healthy Fat is Your Friend: 6 Affordable Foods to Fuel Your Body

For years, fat got a bad rap. But let’s set the record straight: healthy fat is your friend—not your enemy. When you choose the right sources, fat becomes a powerful ally in your journey toward better energy, brain function, hormone balance, and even fat loss.

Today, we’re highlighting 6 low-cost, nutrient-rich sources of healthy fats that are easy to incorporate into your daily meals—even on a budget.

🫒 1. Olives

Olives are more than just a pizza topping—they’re full of monounsaturated fats that support heart health and reduce inflammation. Plus, they’re rich in antioxidants that protect your cells from damage. Add them to salads, snack boards, or eat them right out of the jar! (Not gonna lie…I prefer olive oil to the olive itself, but to each h/her own🤣)

🥜 2. Nut Butters

Almond, peanut, cashew—you name it. Natural nut butters provide healthy fats, protein, and fiber, keeping you full longer and helping stabilize your blood sugar. Just watch out for added sugars or oils in processed brands.

🌱 3. Chia Seeds

Don’t underestimate these tiny super seeds! Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They help with digestion, energy, and inflammation. Stir them into smoothies, yogurt, or overnight oats.

🥑 4. Avocados (Fresh or Frozen)

Creamy, satisfying, and loaded with nutrients, avocados are a top source of heart-healthy monounsaturated fats. They’re also rich in potassium, which supports nerve and muscle function. Frozen avocado chunks are a great budget-friendly alternative when fresh ones are pricey.

🧆 5. Hummus

Made from chickpeas and tahini (sesame paste), hummus is a delicious, versatile spread that gives you healthy fats and plant-based protein. Use it as a dip, sandwich spread, or salad topper.

🌻 6. Sunflower Seeds

Sunflower seeds are not only affordable, they’re also a fantastic source of vitamin E, selenium, and healthy fats. Sprinkle them on salads, oatmeal, or eat them as a snack for a satisfying crunch.

🧠 Why You Need Healthy Fats

Healthy fats help your body:

• Absorb essential vitamins (A, D, E, and K)

• Support brain function and memory

• Keep your skin glowing and joints lubricated

• Balance hormones

• Stay satisfied after meals (goodbye, cravings!)

When you remove the fear around fat and focus on quality sources, you’ll notice your energy stabilize, your focus sharpen, and your cravings drop.

✨ Quick Tip:

Start small. Try adding 1-2 healthy fat sources per meal—like avocado in your smoothie, sunflower seeds on your salad, or hummus as a dip with raw veggies.

💬 Let’s Keep It Simple & Empowered

Inside the Simplify Healthy Eating Meal Plan Membership, you’ll learn exactly how to build balanced meals using foods like these—without the guesswork. You’ll get:

✅ Weekly meal plans
✅ Grocery lists
✅ Anti-inflammatory recipes
✅ Smoothies, snacks, and more

🌟 Join today and take the stress out of eating healthy!
Head to SIMPLIFYHEALTHYEATING.COM to secure your spot.

Because nourishing your body should be simple—and you deserve to feel empowered every single day.

Wellness Wednesday: 6 Key Factors That Can Impact Your Metabolism

Let’s talk metabolism.

It’s not just a buzzword for weight loss—it’s the engine that powers every cell in your body. From how quickly you burn calories to how much energy you have throughout the day, your metabolism plays a major role in how you feel and function.

But did you know several key factors influence how your metabolism works? Understanding them can help you make empowered, sustainable changes that support your body, energy, and long-term wellness goals.

Here’s your Wellness Wednesday breakdown of the 6 key metabolism influencers—and how to work with them, not against them:

1. Age

As we grow older, especially around age 60, our metabolism naturally begins to slow. That doesn’t mean you’re doomed—it just means your body needs a little extra support.
Tip: Prioritize strength training and nutrient-dense foods to give your metabolism a healthy boost.

2. Muscle Mass

Muscle burns more calories than fat, even at rest. The more lean muscle you have, the higher your resting metabolic rate.
Tip: Incorporate resistance training (even bodyweight exercises!) at least 2–3 times per week to maintain and build muscle.

3. Genetics

Some people are simply born with a faster (or slower) metabolism due to genetics. While you can’t change your DNA, you can optimize your habits.
Tip: Focus on lifestyle factors you can control—movement, stress management, sleep, and quality nutrition.

4. Hormones

Hormonal imbalances—like those involving thyroid, cortisol, or insulin—can throw your metabolism off track. This is especially important during menopause, post-partum, or after major life stress.
Tip: Listen to your body. If something feels off, talk to your healthcare provider and get your levels checked.

5. Activity Level

It’s no secret: the more you move, the more calories you burn. But beyond calorie burn, activity also boosts circulation, regulates blood sugar, and supports overall energy.
Tip: Find joyful ways to move—whether it’s dancing, walking, swimming, or yoga. Make movement a lifestyle, not a chore.

6. Nutrition

Food is fuel—and how you fuel your body matters. A balanced, whole-foods-based diet supports metabolic health and keeps things running efficiently.
Tip: Focus on protein, fiber, healthy fats, and colorful veggies. Skip the crash diets and nourish your body for longevity.

Final Words of Empowerment:

Metabolism isn’t fixed. It’s influenced by daily choices, lifestyle patterns, and grace-filled self-awareness. At The Relentlessly Empowered, we believe in taking sustainable steps toward wellness—because true health isn’t just about what you eat or how you move, but how you honor your body through every season of life.

So this Wellness Wednesday, I encourage you to: 💪 Keep moving
🥗 Eat with intention
🧠 Stay curious
🌱 And above all—stay empowered.

Because yes… #MetabolismMatters and so do you. 💖