Marie Merritt understands the power of movement and nutrition. She believes that prevention is the ultimate medicine and wants to empower others to feel their best. Merritt is a former D1 soccer player, certified personal trainer, owner of Momentum Fit in Palm Valley and a Nationally Board Certified Health and Wellness Coach. She also hosts workshops and retreats. Her goal is to help individuals achieve total health.
What are a few of your favorite tips for overall wellness?
My approach to wellness is rooted in consistency, awareness and behaviors that fit into real life. I have been in this industry for over two decades, and what I have seen repeatedly is that people do not fail because they lack motivation or discipline. They struggle because they chase unsustainable extremes or try to change too many things at once, often out of frustration with how they feel or how their body looks. I understand that desire. We live in a culture that rewards quick fixes and promotes an idea of “perfect” that does not align with long-term health.
Instead of asking, “What is the best program?” I encourage people to ask, “What behaviors can I repeat most days of the week in the season of life I am in right now?” Wellness improves when people become more aware of their daily patterns and begin layering supportive behaviors onto routines that already exist. That might look like pairing movement with daily transitions such as walking after dinner, stretching while coffee brews or standing and moving between meetings. It might mean creating structure around strength training by choosing consistent days and times rather than relying on motivation. Motivation rarely comes before action.
With nutrition, I focus on adding nourishment rather than restricting foods. When people prioritize eating enough protein, fiber and whole foods, their eating behaviors often improve naturally. I am an add-in person because quality and consistency matter more than perfection.
Recovery matters as well. Simple behaviors like slowing your breathing during the drive home or stepping outside between tasks help regulate the nervous system throughout the day.
The body responds to what we do repeatedly, not occasionally or perfectly. When people stop starting over and begin building reliable behaviors that fit their life, progress becomes sustainable.
What are the best ways to improve stress resilience?
Stress is a normal part of life. The goal is not to eliminate stress but to build the capacity to handle it without breaking down. It also helps to have routines and tools in place for moments when life becomes overwhelming. Stress is not inherently bad. A certain amount helps us grow, adapt and improve. The problem arises when stress outweighs our ability to recover.
Stress resilience is built through the nervous system, which is heavily influenced by daily behaviors. Sleep, nutrition and movement form the foundation. When those are compromised, stress feels heavier and recovery takes longer.
One of the most important shifts I teach is learning to create space between stress and reaction. That begins with awareness. Noticing when stress is rising and recognizing how the body responds. Tight shoulders, shallow breathing, racing thoughts. These are signals, not personal failures.
From there, calming behaviors can be paired with moments that already exist. Slowing the breath during transitions like commuting or between appointments. Stepping outside for light and movement when stress builds. Using strength training as a productive outlet for stress, recognizing that exercise itself is a stressor the body adapts to over time.
Resilience also comes from boundaries. Scheduling recovery with the same intention as work and learning when to push and when to pull back. Stress resilience is not about being tough all the time. It is about building a system that allows for both effort and recovery.
What are some tips to get better, restorative sleep?
Sleep is one of the most underestimated tools we have for improving health, energy, mood and performance. I encourage people to stop treating sleep as something they will focus on later and start treating it as a behavior they actively protect.
Restorative sleep is built through rhythm and consistency rather than perfection. The nervous system thrives on predictability. Going to bed and waking up at roughly the same time most days has a greater impact than any supplement or device.
Sleep quality is also shaped by what happens during the day. Morning light exposure, daily movement, eating enough and managing stimulation all influence how well we sleep at night. I often remind people that sleep starts in the morning, not at bedtime, and that their ritual before bed matters because it signals to their brain that it is time to go to sleep.
At night, awareness matters. Many people expect their bodies to fall asleep while their minds are still in work mode. Pairing calming behaviors with existing routines can help signal the body that it is time to wind down. When you change into pajamas, dim the lights. When you plug in your phone, screens are done for the night. When you brush your teeth, slow your breathing.
The sleep environment should reduce friction. A cool, dark, quiet room. Minimal screens (I am a fan of no screens in the bedroom). A bed should be associated with rest rather than stress. If someone wakes during the night, frustration and clock watching tend to increase alertness. Choosing calm, low-stimulation behaviors helps maintain a healthy association between bed and sleep. When sleep improves, everything else becomes easier. Energy, cravings, mood, stress tolerance and recovery all improve.
How does mindset play a part in overall wellness?
Mindset shapes how people interpret their experiences and how they respond to challenges. I often see people stuck in an all-or-nothing mindset where missing a workout or eating differently than planned feels like failure. That pattern keeps people in a cycle of stopping and starting (this just increases stress and frustration). A healthier mindset is rooted in curiosity and awareness rather than judgment. Instead of asking, “What is wrong with me?” I encourage people to ask, “What can I learn from this?”
Wellness is not about control or punishment. It is about building trust with your body and your mind. Different seasons of life require different approaches, and adjusting does not mean giving up. It means responding thoughtfully to what your body and life are asking for. It also means setting action items that you will follow up on, versus it being all or nothing. This helps you trust yourself and build confidence.
Mindset also shapes whether wellness feels like a temporary project or a long-term relationship. Progress comes from consistency, not intensity. From showing up, adjusting when needed and continuing forward.
When awareness, mindset, and intentional behaviors align, people stop chasing extremes and start building momentum. That is where lasting wellness lives.
To learn more about Marie Merritt Health and Wellness Coaching, go to mariemerrittcoaching.com.
