DEXercise-Women's Total Fitness

09/24/2026

🧠💪 DEXercise: Train Your Brain by Doing Hard Things

Some days, the hardest part of a workout is starting. I recently listened to a Huberman Lab episode on willpower and tenacity, and it made me think about those moments when I’d rather skip the workout, put off a tough conversation, or stay where I’m comfortable.

The episode discusses a brain region called the anterior midcingulate cortex, which is involved in how we weigh effort and keep working toward a goal. The takeaway I’m bringing to DEXercise is simple: practice showing up, especially when you don’t feel like it.

That might mean taking the walk, doing the strength workout, learning a new move, or starting with just ten minutes. You don’t have to do everything today. Take the next step, then give yourself credit for taking it. 💪

What’s one thing you’re going to show up for today?

🎧 Inspired by Huberman Lab’s “How to Increase Your Willpower & Tenacity.”

08/03/2026

Not every workout happens in the gym.

Sometimes it looks like choosing the stairs instead of the elevator.

Today I found myself taking the stairs more than once-the first time was for a typical office call and the second time carrying lunch for an office of 15-all while wearing a dress and comfy little one-inch heels. It wasn’t planned exercise…it was simply taking advantage of an opportunity to move.

Those little moments matter.

Taking the stairs can:
💚 Get your heart pumping
💚 Strengthen your legs and glutes
💚 Improve balance and endurance
💚 Burn a few extra calories
💚 Give you a quick energy boost during a busy day

The best part? It doesn’t require workout clothes, extra time, or a gym membership.

I’m not saying you have to take the stairs every single time. Some days the elevator is absolutely the right choice, and that’s okay. But when the stairs are an option and your body is able, consider giving them a try. Those small decisions add up over time.

DEX Tip: Don’t underestimate “movement snacks” throughout the day. A few minutes here and there can make a meaningful difference in your overall health and wellness.

Progress isn’t built only during hour-long workouts. It’s built one healthy choice at a time.

07/30/2026

🍓 One Simple Healthy Habit That Takes Less Than a Minute… Wash Your Produce! 🫐🥬

Fresh fruits and vegetables are some of the healthiest foods you can eat—but before you take that first bite, give them a good wash.

Even organic produce can carry dirt, bacteria, pesticide residues, or germs from harvesting, packing, shipping, and grocery store handling.

💧 Here’s my routine:
✔️ Wash produce just before eating or preparing it.
✔️ Rinse under cool running water (I also like using a fruit and veggie wash for many items.)
✔️ Gently rub or scrub firm fruits and vegetables like apples, cucumbers, and potatoes.
✔️ Dry with a clean towel if desired.

It’s a small step that can help reduce your risk of foodborne illness while keeping all the nutritional benefits of eating more fruits and veggies.

Healthy living isn’t just about what we eat—it’s also about how we prepare it.

Dex Tip: A 30-second rinse today is a lot easier than a few days of food poisoning tomorrow. 😉

The CDC recommends washing fruits and vegetables under running water before eating, cutting, or cooking them. They also note that produce labeled “prewashed” doesn’t need to be washed again at home.

Question for you: Do you wash your produce with water, a produce wash, or another method? 🍎🥒🫐

Source: https://www.foodsafety.gov/blog/safe-ways-handle-and-clean-produce

07/23/2026

🚗 DEX on the Go

‼️Healthy choices don’t stop when the road starts.

🥣 DEXercise Breakfast Check-In

If you’ve followed me for a while, you’ve probably noticed my breakfast doesn’t change much… and that’s intentional.

I don’t chase trendy foods or complicated recipes. I stick to the basics that consistently fuel my body:

💪 Protein – because every cell in your body depends on it, and it helps keep you full and supports muscle health.

🫐 Fiber – especially from whole foods like blueberries. Fiber supports gut health, helps stabilize blood sugar, improves cholesterol, and keeps your digestive system happy. Most Americans don’t get nearly enough of it.

🌿 Antioxidants – blueberries are one of my favorites because they’re packed with compounds that help protect our cells from everyday stress and inflammation.

Healthy eating doesn’t have to be complicated. It just has to be consistent.

Another thing I pay attention to is what my food goes in. Today I will pack my lunch in a BPA-free glass container instead of plastic.

Why? Because heat, scratches, and repeated use can cause some plastics to release tiny amounts of chemicals into food. While many plastic products are considered safe when used as directed, reducing unnecessary plastic exposure is a simple habit that can help limit contact with chemicals like BPA and some phthalates, especially when heating food. Glass is durable, doesn’t absorb odors or stains, and doesn’t leach chemicals into your meals.

I also try to minimize plastic when I can—whether that’s choosing reusable glass containers, stainless steel water bottles, or avoiding disposable plastic utensils and cups whenever possible. Small choices, repeated daily, can make a meaningful difference for both our health and the environment.

Remember… you don’t have to be perfect. You just have to be intentional.

Fuel your body. Feed your cells. Build habits that last.

– Dex 💙

Source:
The 5 Benefits of Using Glass Packaging for Health and Wellness https://www.gpi.org/blog/5-benefits-using-glass-packaging-health-and-wellness

07/22/2026

DEXercise 🥗

As an Executive Pharmaceutical Sales Rep with Eli Lilly, I spend a lot of time behind the windshield. But one thing I refuse to let suffer is my nutrition. Healthy choices don’t have to stop just because you’re on the road.

Today’s lunch: grilled salmon, roasted vegetables, and coconut sweet potatoes from Rachael’s Café, with a handful of organic unsalted cashews that I always keep in my bag for a quick, satisfying snack.

You don’t need a perfect kitchen to fuel your body—you just need a plan. Small, consistent choices add up to big results.

👇 Your turn! Post a photo of your lunch in the comments, or if you didn’t snap a picture, tell me what you ate today. Let’s inspire each other to make one healthier choice at a time.

07/17/2026

Ladies, this is one of those events that’s worth making time for. ❤️

If you’re experiencing hot flashes, brain fog, mood changes, sleep issues, or you’re simply curious about what to expect during perimenopause or menopause, this FREE community event is for you.

Knowledge is power, and understanding what’s happening with your body can help you take control of your health. If you’re local, I encourage you to attend, ask questions, and bring a friend. No need to navigate this season alone. 🫶🏼

07/16/2026

Lunch doesn’t have to be perfect—it just needs to be intentional. 💪🥗

Today’s lunch: chicken & cheese quesadillas with mixed veggies. 🍗🧀🌽🥒

By pairing lean protein with vegetables, you’re giving your body the nutrients it needs to fuel your afternoon, support muscle health, and help keep you satisfied longer. Small, consistent choices like this are what create lasting results—not crash diets or perfection.

Healthy habits aren’t built in one meal… they’re built one choice at a time. 💚

07/15/2026

FUEL. FOCUS. FEEL GOOD. 💪🐟🥦

Today’s lunch: grilled salmon, steamed veggies, and roasted sweet potatoes. Nothing fancy—just real food that fuels my body and keeps me feeling my best.

Healthy eating isn’t about being perfect. It’s about making one good choice at a time. Every meal is another opportunity to nourish your body, protect your health, and invest in your future.

Your next healthy choice is only one meal away. ❤️

03/14/2026

The New GMO Wave You Won’t Be Told About 😢

A new wave of genetically engineered “precision fermentation” foods is quietly entering the US market—without GMO labels and without your informed consent. We’re working on a plan to challenge this violation of consumer rights and trust—stay tuned.

https://anh-usa.org/the-new-gmo-wave-you-wont-be-told-about/?fbclid=IwZnRzaAQioO1leHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEeUQqLZw66vT88cXa-uPqlYX4WDnqKjgZOREtU4Ugv3ontQ9e9Mev3ymiXu-4_aem_nEuPQ_8U-W9c3EKICXp5yQ

A new wave of genetically engineered “precision fermentation” foods is quietly entering the US market—without GMO labels and without your informed consent. We’re working on a plan to challenge this violation of consumer rights and trust—stay tuned. THE TOPLINE Companies are using genetical...