Small Steps, big changes.

You know that moment when you promise yourself, “This is it—I’m going to stick to it this week”? You plan out your meals, swear you’ll work out every day, and envision the “perfect” routine. But by Tuesday, something inevitably throws you off, and suddenly you’re thinking, Why do I even bother?

That cycle? It’s exhausting. And it’s not helping.

Here’s the thing: you don’t need the perfect routine to make progress. What you need is a small, manageable win to break that all-or-nothing mindset. Why? Because change doesn’t come from doing everything perfectly—it comes from showing up for yourself in little ways, over and over.

Step 1: Reframe the Mindset

Let’s get this out of the way: big results don’t require big actions. That’s a lie we’ve all been sold. What really matters is the consistency of small, intentional actions.

Take a moment to think about this: what’s one thing you can do today—just one—that feels doable? Maybe it’s drinking an extra glass of water, stepping outside for five minutes of fresh air, or taking three deep breaths before diving into a stressful day. These might sound too simple, but they’re not. Your brain thrives on those tiny wins because they’re easy to repeat. Repetition is where the magic happens.

The goal isn’t perfection—it’s progress. Acknowledge that messy, imperfect efforts are still valid. In fact, they’re essential.

Step 2: Start Small, Stay Specific

Here’s an easy formula: pick one action and make it as specific as possible. Saying, “I’ll be healthier this week” is too vague. Instead, say, “I’ll drink a glass of water first thing in the morning,” or “I’ll walk for 10 minutes after dinner.”

Being specific turns an idea into something you can actually do. And when it’s small, it doesn’t feel overwhelming—which means you’re more likely to stick with it.

Need ideas? Here are a few simple actions to try this week:

• Add one extra serving of vegetables to your plate today.

• Take the stairs once instead of the elevator.

• Set a timer for two minutes of deep breathing before bed.

• Swap one sugary drink for water.

• Stretch while your coffee brews in the morning.

Choose one thing. Not three. Not ten. Just one. Then do it consistently.

Step 3: Watch for the Inner Critic

Let’s be real: even with small steps, self-doubt has a way of creeping in. That voice in your head might say, “This is too easy—it won’t even matter,” or worse, “If I can’t do more, why bother at all?”

Here’s the truth: those thoughts are just old stories. They’re not facts. When they show up, pause and challenge them. Ask yourself, “Is this thought helping me or holding me back?” Replacing criticism with curiosity can shift your perspective and keep you moving forward.

And when you mess up? Let it go. Missing one day or making a less-than-perfect choice doesn’t erase your progress. What matters is how you respond. Do you let it derail you, or do you gently refocus and keep going? The choice is always yours.

Your Action Plan for This Week

Let’s make this simple:

1. Pick one action you can take today. (Keep it specific and manageable.)

2. Commit to doing it every day this week.

3. When the inner critic shows up, acknowledge it and refocus.

That’s it. No need to plan out your entire month or wait for the “perfect” moment. Start now. Start messy if you need to. Just start.

Because those small actions? They build momentum. And that momentum turns into results. You don’t need a perfect plan. You just need to take the first step.

20-Minute Taco Bowls: Your Easy, Balanced Meal Prep Solution 🌮✨

Starting your health journey can feel overwhelming, but it doesn’t have to be. This recipe is here to show you that eating well doesn’t mean spending hours in the kitchen or sacrificing flavor. These 20-Minute Taco Bowls are quick to make, simple to prep, and packed with everything your body needs to feel great and stay energized. Whether you’re learning how to meal prep for the first time or just looking for a no-stress recipe, this one’s got you covered.

Recipe: 20-Minute Taco Bowls

Ingredients (Makes 4 Servings):

• 1 pound extra lean ground beef (or ground turkey if that’s your vibe)

• 1 sweet onion, sliced

• 1 cup frozen corn niblets

• 1 cup uncooked basmati rice (yields about 3 cups cooked)

• 3 cups water

• 1 packet low-sodium taco seasoning mix

• Optional toppings: fresh cilantro, taco sauce, or a handful of tortilla chips.

Instructions:

1. Cook the Protein & Veggies:
   Heat a large pan on medium and brown the ground beef. Once cooked, drain the fat (this keeps it lighter and healthier). Add in the sliced onion and frozen corn. Spray lightly with olive oil and cook everything until the onion softens and the corn is warm.

2. Prepare the Rice:
   While your beef mixture is cooking, boil 1 cup of basmati rice with 2 cups of water following the package directions. It’s simple, and once cooked, you’ll have about 3 cups of rice ready to go.

3. Bring It All Together:
   Add the cooked rice to the pan with the beef and veggies. Pour in 1 cup of water and the taco seasoning, mixing well. Let it simmer for a few minutes so all the flavors can blend together.

4. Portion & Store:
   Divide the entire mixture into four containers. Let them cool before sealing, and store in the fridge for up to 4 days. Now you’ve got meals ready to grab whenever you need them.

5. Customize Your Bowl:
   When it’s time to eat, you can enjoy the taco bowl as-is or jazz it up with some fresh cilantro, a drizzle of taco sauce, or a few tortilla chips for crunch. It’s your meal, your way.

Why You’ll Love This Recipe:

1. Batch Prep for Busy Lives:
   Cooking once and having four meals ready? Total game-changer. No more scrambling for what to eat during the week—it’s already done.

2. Balanced & Nourishing:
   Each bowl has protein (to keep you feeling full), carbs (for energy), and veggies (for vitamins and flavor). It’s all the good stuff your body needs to feel its best.

3. Endlessly Customizable:
   Not a cilantro fan? Skip it. Want to add avocado? Go for it. This recipe is flexible enough to fit your tastes.

4. It’s Realistic:
   You don’t need fancy ingredients or a ton of time to make this. It’s simple, straightforward, and perfect for anyone just starting to eat healthier.

How This Supports Your Goals:

When you’re starting your health and fitness journey, the key is creating meals that are easy, satisfying, and nourishing. These taco bowls do all of that while keeping you on track without feeling like “diet food.” Prepping meals like this helps you avoid last-minute drive-thru runs and makes it easier to stick to your goals. Plus, knowing your food is ready and balanced takes a huge weight off your shoulders during busy days.

Macros Per Serving (¼ of the entire recipe):

• Calories: 310

• Protein: 28g

• Carbs: 35g

• Fat: 6g

Final Thoughts:

You’ve got enough on your plate (pun intended). Let this recipe make your week easier, your meals tastier, and your journey to feeling your best just a little bit simpler. Try it out, and let me know how you customize your bowls—I’d love to hear about your favorite toppings or twists.

Remember, starting small with meals like this is how big changes happen. You’ve got this! 🌟 🌮

High-Protein Peppermint Mocha Baked Oats

As the weather cools down and the holiday season brings its cozy flavors, our morning routines might just need a little upgrade. Enter: High-Protein Peppermint Mocha Baked Oats! This recipe combines the festive touch of peppermint with the richness of mocha to make a breakfast that’s as nourishing as it is comforting. Packed with protein to keep you satisfied and fueled for the day, these baked oats are perfect for anyone looking to enjoy seasonal flavors while sticking to their health goals.

Why We Love This Recipe

1. Protein-Packed Powerhouse: With 30g of protein per serving, this breakfast will keep you energized, supporting muscle recovery and keeping those midday hunger pangs at bay.

2. Simple and Festive: The blend of peppermint and mocha feels like a seasonal treat, but without the added sugars and calories found in most holiday goodies.

3. Easy to Customize: You can add banana, applesauce, or even a hint of espresso powder to enhance the flavor while keeping the recipe nutritious.

Recipe Rundown

Ingredients You'll Need:

• Rolled oats: ½ cup (40g)

• Almond milk: ½ cup (120ml)

• Cocoa powder: 1 tbsp (5g)

• Peppermint syrup or extract: ¼ tsp, sugar-free if possible

• Baking powder: ½ tsp

• Salt: A pinch

• Sweetener (optional, I recommend Swerve): To taste

• Protein powder: 1 scoop (20-25g), chocolate or vanilla

• Greek yogurt: ¼ cup (60g)

Optional Add-Ins:

• For extra sweetness, add ½ a banana or ¼ cup unsweetened applesauce.

• Add ½ tsp of instant coffee or espresso powder for a mocha twist.

• Try a sprinkle of dark chocolate chips or crushed peppermint candies on top before baking.

Directions:

1. Prep and Preheat: Preheat your oven to 350°F (175°C) and grease a small baking dish or ramekin.

2. Blend Ingredients: Combine all ingredients in a blender and blend until smooth. (If you're adding extras like banana or applesauce, toss them in too.)

3. Pour and Bake: Pour the mixture into your baking dish and top with any additional toppings you like. Bake for 20-25 minutes until set.

4. Serve and Enjoy: Serve warm with a dollop of Greek yogurt or whipped cream and enjoy your cozy, high-protein start to the day!

Nutrition Information

Calories: 280 kcal | Protein: 30g | Carbohydrates: 25g | Fiber: 4g | Sugars: 5g | Fat: 4g

Using Swerve or a similar zero-calorie sweetener will keep added sugars low, letting you enjoy a naturally sweet and satisfying breakfast.

So, if you're craving a holiday-inspired breakfast that doesn’t sacrifice your wellness goals, these High-Protein Peppermint Mocha Baked Oats are just the thing. Perfect for busy mornings, they’re both quick and nourishing. Enjoy the holiday vibes with every bite! 🎄🍫✨

Thanksgiving Done Right: Eat the Pie and Keep Your Progress!

Thanksgiving can feel like a major challenge when you’re focused on your health and fitness goals. With all the delicious food, it’s easy to worry about going off plan or undoing the progress you’ve worked so hard to achieve. But here’s the good news: Thanksgiving doesn’t have to be stressful! With the right mindset, you can enjoy the holiday meal, stay on track, and let go of guilt.

Let’s break down how to navigate Thanksgiving the right way!

The Big Picture: One Meal Won’t Derail Your Progress

One Thanksgiving meal, even if it’s more indulgent than usual, won’t undo all your hard work. Many people fall into an "all or nothing" mindset, believing that if they aren’t perfect during Thanksgiving, they’ve failed. This often leads to overeating, skipping workouts, or feeling guilty afterward.

But here’s the truth: What you do consistently over time is what really matters. A single holiday meal is just a small part of the bigger picture. If you’ve been consistent with your habits most of the time, one indulgent meal won’t have a lasting impact on your results.

Flexibility vs. Restriction: Why Balance Is Key

Research shows that restrictive dieting can lead to disordered eating patterns, increased stress, and a higher likelihood of binge eating (Polivy & Herman, 1985). When you tell yourself you can’t enjoy certain foods or feel the need to be "perfect," it creates unnecessary pressure. Eventually, this pressure can lead to overindulging or giving up entirely.

In contrast, flexible dieting—allowing room for moderation and balance—has been shown to improve long-term adherence and success (Smith, Williamson, Bray, & Ryan, 1999). When you enjoy your favorite Thanksgiving dishes in moderation, you reduce the stress and guilt tied to holiday eating, making it easier to return to your normal routine the next day.

The Science of Fat Loss: Why Thanksgiving Won’t Wreck Your Progress

Fat loss is driven by energy balance—the relationship between calories in (what you eat) and calories out (what you burn). To lose fat, you need to consistently consume fewer calories than you burn. However, a single high-calorie meal on Thanksgiving won’t throw your progress off track.

Here’s why:

1. Fat gain doesn’t happen overnight: You need to consistently overeat for fat gain to occur. One Thanksgiving meal won’t cause lasting fat gain unless it’s part of a pattern of overeating for several days (Hall et al., 2016).

2. Metabolism is adaptable: Your metabolism adjusts to changes in energy intake and expenditure. If you have one high-calorie day, your body won’t suddenly store excess fat—especially if you’ve been active (Ravussin, Lillioja, Knowler, & Christin, 1988).

3. Muscle mass helps: If you’ve been strength training, you’re building muscle, which increases your resting metabolic rate. This means you burn more calories even when at rest, giving you more flexibility during Thanksgiving meals (Wang, O’Connor, & Goodpaster, 2010).

Practical Tips for Navigating Thanksgiving Dinner

Now that you understand why Thanksgiving won’t derail your progress, here are some practical strategies to help you enjoy the meal without guilt:

• Prioritize protein and high-volume foods: When filling your plate, start with protein like turkey and high-volume foods like vegetables. These will help you stay full and satisfied without overloading on calories.

• Eat until you’re full, then stop: Instead of feeling pressured to clean your plate, listen to your body. Eat until you’re comfortably full, and if you get hungry again later, go back for more.

• Enjoy your favorite treats: Don’t deprive yourself of the holiday desserts you love. Whether it’s pie, cake, or other sweet treats, savor them mindfully. When you allow yourself to enjoy without guilt, you’re less likely to overeat.

• Get back to your routine: Once Thanksgiving is over, don’t fall into the trap of extending indulgence for several days. Simply return to your normal habits—track your macros, get in a workout, and focus on your daily routine.

Consistency Over Time Is What Matters

What you do most of the time matters far more than what you do on Thanksgiving. If you can’t give 100% effort during the holiday, that’s okay. Even if you only give 40%, you’re still making progress. One holiday meal won’t stop your progress—what matters is getting back to your routine afterward.

So this Thanksgiving, remember that balance and flexibility are key. Enjoy your time with loved ones, savor the meal, and know that you’re still on track, even if your plate looks a little different for the day.

Key Takeaway:

One Thanksgiving meal won’t derail your progress. Stay flexible, enjoy the holiday, and get right back to your routine the next day. Consistency, not perfection, leads to lasting success.

References:

• Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2016). Energy balance and its components: Implications for body weight regulation. American Journal of Clinical Nutrition, 104(3), 836–842.

• Polivy, J., & Herman, C. P. (1985). Dieting and binge eating: A causal analysis. American Psychologist, 40(2), 193–201.

• Ravussin, E., Lillioja, S., Knowler, W. C., & Christin, L. (1988). Reduced rate of energy expenditure as a risk factor for body-weight gain. New England Journal of Medicine, 318(8), 467–472.

• Smith, S. R., Williamson, D. A., Bray, G. A., & Ryan, D. H. (1999). Flexible vs. restrictive approaches in dieting. International Journal of Obesity, 23(10), 1078–1085.

• Wang, X., O’Connor, D. P., & Goodpaster, B. H. (2010). Resting energy expenditure in older adults: The role of body composition and muscle loss. Journal of Applied Physiology, 108(3), 404–410.

How to Lose Weight Without Wrecking Your Physical or Mental Health

Losing weight shouldn’t make you feel exhausted or overwhelmed. You can reach your goals without letting the process consume your life. Let’s talk about how you can make this journey sustainable, enjoyable, and manageable—without burning out.

1. Stop Obsessing Over the Scale—Track Progress Differently

We’ve all been there, constantly stepping on the scale, waiting for that number to drop. But here’s the thing: weight fluctuates all the time, and it’s not always an accurate reflection of progress. Instead, try taking progress photos once a month and pay attention to how strong you feel in your workouts and how your energy levels are holding up.

Tip: Take photos monthly and tune into how your body feels rather than stressing over the scale.

2. Slow and Steady Is the Key

When it comes to losing fat, rushing the process can actually backfire. Losing weight too quickly usually leads to muscle loss—and muscle is what helps keep your metabolism revved up. The sweet spot? A moderate 10% calorie deficit is enough to see progress without feeling drained.

For example, if your maintenance intake is around 2,000 calories, cutting 200 calories per day can do the trick. You can achieve this either by eating a little less or moving a little more—no extreme measures needed.

3. Stay Full Without Overeating

You don’t have to go hungry to lose weight. It’s all about filling up on nutrient-dense foods like vegetables, lean proteins, and whole grains. By focusing on these, you can eat satisfying meals without overloading on calories. This way, you’ll feel full and energized while still reaching your fat loss goals.

Protein is especially important—it helps you preserve muscle and keeps your metabolism strong. Aim for about 1.3 to 1.6 grams of protein per kilogram of body weight to ensure you're supporting muscle retention during fat loss.

Tip: Fill your plate with lean proteins and veggies to stay full and energized.

4. Workouts That Fit Into Your Life

You don’t need to live in the gym to make progress. Four workouts per week, focused on strength training and dynamic movements, are plenty. Balance hypertrophy (muscle building) with exercises that boost your energy expenditure. And if cardio isn’t your thing, no worries—you can mix it in here and there but focus on what you enjoy most.

Tip: Alternate between strength and dynamic exercises to get the most out of your workouts without spending hours in the gym.

5. Flexibility Is Key

Life happens, and there will be days when you can’t stick to your plan perfectly—and that’s totally okay. Fat loss is a long game, and consistency over time is what matters most, not daily perfection. If you go off track, just get back to it without the guilt. Fitness should enhance your life, not stress you out.

Tip: Allow yourself flexibility and focus on the bigger picture instead of stressing about minor setbacks.

Takeaway

Fat loss doesn’t have to take over your life or harm your physical or mental health. With the right approach—small, consistent changes, nutrient-packed meals, and efficient workouts—you can make real progress without burning out. This journey is about balance, not extremes.

Hey! I’m Deserea – Founder of Shine Wellness Co. & Your Biggest Hype Woman

Welcome to Shine Wellness Co.

Hey there! I’m Deserea, but you can call me Des. I’m the founder of Shine Wellness Co., and I’m so excited that you’ve found your way here. If you’re ready to make real, lasting changes in your life—physically, mentally, and emotionally—you’re in the right place. Before we dive into all the ways I can help you, I’d love to share my story with you. Spoiler alert: if you’re feeling overwhelmed by your health journey, I’ve been there too!

Where It All Began: My Personal Journey

A few years ago, I was stuck in a place I never thought I’d get out of. Like many women, I was trying every diet and workout trend, hoping something would finally click. But nothing stuck. I felt frustrated, confused, and defeated. It wasn’t just about the weight—I didn’t recognize myself anymore. I avoided mirrors, felt sluggish, and didn’t know how to move forward.

But one day, I decided to stop looking for the "quick fix" and start educating myself on the science behind health, nutrition, and mindset. I went from feeling powerless to empowered as I dove into fitness and learned about building sustainable habits. The most important thing I discovered? Health isn’t just about how you look—it’s about how you feel. That shift in perspective changed everything.

How Shine Wellness Co. Was Born

Once I transformed my own life, I knew I had to help other women do the same. I saw how many women were struggling with the same confusion and frustration that I had felt. That’s when Shine Wellness Co. was born. It started with a simple mission: to help women shed the things that are holding them back—whether it’s extra weight, limiting beliefs, or unhealthy habits—and shine as their best, most confident selves.

But here’s the thing—it's about more than just personalized coaching. Shine Wellness Co. is a movement. It’s about building a community where women can support each other, learn from one another, and access resources that make real change possible.

What Shine Wellness Co. Stands For

At Shine Wellness Co., we believe that health is more than just physical. It’s about your mindset, your habits, and finding balance. Sure, we help you with fitness and nutrition, but the real magic happens when you shift your thinking and start seeing health as a way to feel empowered in every part of your life.

The Shed & Shine System is one way we work with women one-on-one to achieve their goals. But I also want to make sure that no matter where you are on your journey, you have access to free resources, education, and a community of like-minded women. From blog posts like this to online guides, free challenges, and an upcoming podcast, we’re all about making healthy living accessible to everyone—not just those in the coaching program.

Why This Movement Matters to Me

I’m so passionate about this because I know what it’s like to feel stuck, confused, and overwhelmed. I don’t want other women to feel like they have to navigate their health journey alone. I want to be a part of changing the conversation around women’s health—to move away from fad diets and self-restriction and toward something more sustainable and joyful.

Health shouldn’t feel like a punishment. It should be something that empowers you, makes you feel good, and helps you live your best life. That’s why Shine Wellness Co. exists: to guide women toward real, lasting changes that go beyond the scale.

What You Can Expect From Shine Wellness Co.

Whether you’re looking for personalized coaching through the Shed & Shine System or you’re here for free tips and support, Shine Wellness Co. is your go-to resource for all things health and wellness. We focus on fitness, nutrition, and most importantly, mindset. You can expect:

• Free guides and resources to help you on your health journey.

• A supportive community where you can connect with other women.

• Practical tips on how to make health a priority without sacrificing your lifestyle.

• Personalized coaching for those ready to take their transformation to the next level.

The Road Ahead: How We’re Changing Women’s Lives

My vision for Shine Wellness Co. is simple: to create a space where women feel supported, educated, and empowered. Whether you’re looking to lose weight, build confidence, or simply find a healthier balance in life, I’m here to help.

Through personalized coaching, free resources, and a growing community, my goal is to reach women who are ready for more than just quick fixes—they’re ready for a life where they feel strong, confident, and in control.

Join the Movement!

If any part of my story resonates with you, welcome! This is just the beginning, and I’m excited for you to be part of this movement. Let’s work together to shed what’s been holding you back and build a life you love. Whether you’re here for the free resources or ready for a deeper dive with personalized coaching, Shine Wellness Co. has something for everyone.

Let’s start this journey together—because you deserve to shine!