The Power of tiny wins

The Power of Tiny Wins: How Micro-Habits Create Lasting Change

We often think that transformation requires huge leaps — strict diets, intense workout programs, or a total lifestyle overhaul. But the truth is, lasting change usually comes from the smallest shifts repeated consistently over time.

This is the power of micro-habits: little actions that are easy to do, easy to repeat, and surprisingly powerful when stacked together.

Why Big Goals Often Fail

Have you ever set a big resolution, gone all-in for a few weeks, and then burned out? You’re not alone.

Our brains don’t thrive on pressure or perfection. They thrive on reward, consistency, and momentum. When we expect ourselves to suddenly live a completely different life, it feels overwhelming — and the brain defaults to old patterns.

That’s why the “all or nothing” approach often leads to nothing.

The Micro-Habit Advantage

Micro-habits are small by design. They don’t feel intimidating. They’re quick, doable, and repeatable.

Here are a few examples:

• Drink one glass of water before your morning coffee.

• Do two minutes of stretching before bed.

• Write down one thing you’re grateful for at night.

• Take three mindful breaths before starting your car.

None of these take more than a minute or two, but each creates a ripple effect. Over time, they rewire your routines and reshape your health in ways that feel natural instead of forced.

Habit Stacking: The Secret Weapon

One of the easiest ways to build micro-habits is through habit stacking. This means linking a new habit to something you already do automatically.

For example:

• After I brush my teeth, I’ll do 5 deep breaths.

• After I close my laptop, I’ll take a 5-minute walk.

• After I pour my morning coffee, I’ll drink a glass of water.

By connecting a new behavior to an existing anchor, you bypass the need for willpower. The trigger is already built in.

Celebrate Small, Not Perfect

Here’s where mindset matters most: celebrate small wins.

Instead of waiting to feel accomplished after a huge milestone, give yourself credit for every tiny step. Each small win builds confidence, reinforces the behavior, and creates momentum for the next step.

Progress is not about perfection. It’s about consistency.

Try This Today

Pick just one tiny win to add into your day:

• One glass of water before your coffee.

• A short walk after lunch.

• Three deep breaths before your next meeting.

Notice how you feel. Then celebrate it. That’s how change begins — one micro-habit at a time.

Final Thought

Your health is not built in a single day. It’s built in the little choices you repeat over and over. When you master the art of tiny wins, you build a foundation for lasting transformation.

So here’s my invitation: What tiny win will you start with today?

Joyce Strong, RN, BSN
TotalWellCoach

Stress-proof your day

Stress-Proof Your Day: The Science of Building ResiliencE

If stress were a storm, most of us are walking around without an umbrella.
Deadlines, family obligations, traffic, world news — it’s no wonder our bodies are running on overdrive. But here’s the good news: you can train your mind and body to handle stress better, so it doesn’t hijack your mood, energy, or health.

This isn’t about eliminating stress — that’s impossible.
It’s about stress-proofing your day so you stay steady, focused, and in control, no matter what’s happening around you.

Step 1: Start With Your Nervous System

Stress is a whole-body experience. When your brain perceives a threat — whether it’s a tiger or a tense email — your nervous system flips into “fight or flight” mode.
One of the fastest ways to get out of that mode is deep, slow breathing.

Try this:

• Inhale through your nose for 4 counts

• Hold for 2 counts

• Exhale slowly through your mouth for 6 counts

• Repeat for 2–3 minutes

This signals your brain: “I’m safe. We can calm down now.”

Step 2: Anchor Your Energy Early

How you start your day sets the tone. If you grab your phone, scroll the news, and rush out the door, your body is already running on adrenaline.
Instead, try a morning anchor — a 5–10 minute ritual that tells your mind, “We’re in control.”

Examples:

• Stretch or move your body

• Sit outside with your coffee or tea

• Read something uplifting

• Write down 3 things you’re grateful for

Step 3: Create Micro-Resets Throughout the Day

Stress builds when it’s left unchecked. The trick is to reset before you hit the breaking point.

Micro-resets could be:

• A quick walk around the block

• Standing up and rolling your shoulders

• Listening to a favorite song

• Drinking a full glass of water

These little moments help keep your stress bucket from overflowing.

Step 4: Reframe Your Mindset

Your thoughts can fuel stress — or defuse it.
When you catch yourself spiraling into worst-case scenarios, try flipping the script.

Instead of: “I’ll never get this done.”
Say: “One step at a time. Let’s start with the first thing.”

Mindset shifts like this can lower tension instantly and help you see solutions instead of obstacles.

Step 5: Protect Your Recovery Time

Your body’s ability to handle stress tomorrow depends on how well you recover today.
That means prioritizing quality sleep, balanced meals, hydration, and even small moments of joy.

Think of it as charging your internal battery — you can’t run on empty for long.

The Bottom Line

Stress-proofing your day isn’t about perfection.
It’s about building a set of small, repeatable habits that keep you steady when life gets chaotic.

The more you practice these techniques, the more resilient your mind and body become — and the less control stress has over you.

💡 Want a personalized Stress-Proof Plan?
I offer a 1-hour Stress-Proof Your Day Coaching Session. In one call, we’ll design a realistic, daily blueprint to keep your energy high and stress low — built just for you.

📩 Simply email me at joyce@totalwellcoach.com to request an appointment.

Lab Results and supplements

If you’re committed to taking care of your health, you know that supplements can play a role in filling gaps your diet might not cover. But there’s one thing that matters just as much as the supplements themselves: making sure they’re the right ones for you, right now.

Your body’s needs change over time. Stress levels, sleep patterns, diet, exercise, and even the seasons can affect nutrient levels. That’s why I recommend updating your supplement protocol at least twice a year—and basing those updates on your lab results.

Why Lab Tests Matter

Without testing, you’re guessing.
Lab results can reveal deficiencies you can’t feel yet—like low vitamin D in the winter, or subtle changes in iron, B12, or magnesium. They can also help identify imbalances that might make certain supplements unnecessary, or even harmful, if you’re already getting enough from food.

The Twice-a-Year Check-In

• Spring/Summer: Assess your winter vitamin D, adjust for more fresh produce, and monitor hydration minerals.

• Fall/Winter: Recheck vitamin D, immune support nutrients (zinc, vitamin C), and any markers affected by seasonal changes.

Fine-Tuning Your Protocol

1. Get the right labs. Ask your provider for a comprehensive panel, including key vitamins, minerals, and markers for inflammation and blood sugar.

2. Review with a professional. A nutritionist, functional medicine provider, or wellness coach can help you interpret your results.

3. Adjust strategically. Add, remove, or change doses based on your unique results—not trends or ads.

How to Get Labs Done Conveniently and Affordably

You don’t have to wait for your annual physical to get the tests you want. Through my partnership with Ulta Lab Tests, you can order your own labs online, have them done locally at a nearby lab draw center, and get results sent directly to you—often at discounted prices compared to standard medical billing. This gives you the freedom to track your health markers on your schedule and make informed choices about your supplements.

When you work with your body’s data instead of just your habits, your supplements become more effective, your health investment goes further, and you avoid wasting money on pills you don’t need.

Bottom line: Treat your supplement protocol like your fitness program—it should evolve with you. Check in with your labs, make changes at least twice a year, and keep your health plan personal and precise.

welcome to totalwellcoach

Welcome to TotalWell Coach — where lasting change begins with real conversations, practical strategies, and a whole-person approach to wellness.

I’m so glad you’re here. I’m Joyce Strong, RN, BSN, the founder of TotalWell Coach and a lifelong advocate for helping people move from surviving to thriving. With a background in nursing, coaching, wellness, healthcare and psychology, I’ve spent years working at the front lines of physical, emotional, and behavioral health. I created this space because I believe the path to feeling better isn’t about quick fixes or gimmicks — it’s about rebuilding from the inside out, with clarity, courage, and compassion.

Whether you’re here to take control of your health, find support through a tough season, or reimagine what “well” looks like for you — you’re in the right place. This blog is where I’ll share insights, tools, stories, and evidence-based approaches to help you take the next step with confidence.

Let’s get started. You’re not alone anymore.

Core Metagenics Supplements

The Core Metagenics Supplements I Take—and Why They Matter

These are my core supplements—customized for my needs as a postmenopausal female. I don’t take anything without a clear reason. Each one supports a specific function in my body and helps me maintain energy, clarity, and resilience through daily stress and hormonal shifts.

From time to time, depending on my health status or focus, I may add or subtract supplements—but these are the ones that form my foundation:

1. Magnesium Glycinate (240 Tablets)
My go-to for calming the nervous system, easing muscle tension, improving sleep, and supporting bone health. It’s gentle on digestion and helps me wind down at night.
👉 Available at jstrong.metagenics.com

2. Magtein® Magnesium L-Threonate (120 Capsules)
A powerful form of magnesium that supports memory, cognitive clarity, and long-term brain health. I use it when I need extra focus or feel mentally foggy.
👉 Available at jstrong.metagenics.com

3. OmegaGenics® EPA-DHA 720 (120 Softgels)
My preferred omega-3. This high-potency fish oil supports brain health, heart function, and inflammation response—crucial as we age. I notice it helps with mood and recovery, too.
👉 Available at jstrong.metagenics.com

4. Vitamin D3 5000 + K (60 Softgels)
Essential for immune strength, mood balance, and bone density. The added K helps ensure calcium is deposited where it belongs—in the bones, not the arteries.
👉 Available at jstrong.metagenics.com

5. PhytoMulti® without Iron (60 Capsules)
A multivitamin that goes beyond the basics. It’s packed with antioxidants and phytonutrients to support healthy aging, cellular vitality, and everyday energy. I use the iron-free version to match my current needs.
👉 Available at jstrong.metagenics.com

6. UltraFlora® Complete Probiotic (30 Capsules)
This 9-in-1 formula supports gut health, digestion, immune balance, metabolism, and even skin. I consider it a cornerstone for long-term wellness, especially during travel or stress.
👉 Available at jstrong.metagenics.com

Since taking these supplements regularly, I’ve noticed real changes in my health. My naturally fine—and now thinning—hair has become noticeably thicker. My nails are stronger. I experience more consistent energy, mental clarity, and improved memory. I sleep better, have greater endurance, and my digestion is regular and healthy. These improvements didn’t happen overnight, but the consistency has paid off.

Many of my clients come to me with challenges like constipation, heartburn, poor digestion, disrupted sleep, anxiety, low energy, and depression. A properly styled lifestyle—including restorative sleep, a healthy food-based diet, regular movement, and a targeted supplement routine—can make a profound difference. It’s not about perfection. It’s about consistent, foundational support.

As a wellness coach and registered nurse, I help clients identify the supplements that best support their unique health goals, life stage, and budget. No two bodies are the same—and neither are supplement plans. Whether you're just starting out or trying to refine what you already take, I’ll guide you through evidence-based options that prioritize both effectiveness and affordability.

These supplements are all from Metagenics, a practitioner-grade brand I trust for purity, potency, and clinical results.

You can explore or order directly from my professional portal here:
👉 jstrong.metagenics.com

If you're curious about which supplements might work best for you, I'm happy to help you personalize your plan.