Ever hit the gym and feel like you’re running on empty, or finish strong only to crash an hour later? You’re not the only one. What you eat before and after your workout can seriously change the game.

The right fuel gives you the energy to move better and recover faster, whether you’re lifting, running, or just chasing kids around the house. In this post, we’re breaking down simple, realistic pre and post-workout meal ideas to help you feel strong, energized, and ready to move. Let’s get into it.

Ever felt torn between enjoying your trip and sticking to your workout plan? Whether you're away for work or fun, it’s easy to fall into the trap of feeling guilty for skipping the gym or stressing over how to fit in a “proper” workout.

At WELLTHY by Erin Murphy, we take a different approach. Fitness while traveling shouldn’t feel like a burden. It should be flexible, realistic, and actually enjoyable. This guide is here to help you shift your mindset, simplify your routine, and stay active in ways that work when you’re on the go. No gym? No problem. From 10-minute hotel workouts to movement that fits naturally into your day, you’ll find ways to keep your body moving without the pressure.

You can follow every fitness trend, count every calorie, and still feel like something’s missing. That’s because true wellness isn’t just about what you do; it’s about why you’re doing it. If you’ve ever fallen off track a few weeks into a new routine, chances are it wasn’t a lack of willpower. It was a lack of purpose.

This blog digs into the real reason wellness efforts fall flat and how connecting to your deeper "why" can change everything. It's not about chasing perfection or hitting every benchmark. It’s about building a life that actually feels good to live, mentally, emotionally, and physically. When you start with purpose, self-care stops feeling like a chore and starts feeling like a choice you want to make.

You’ve promised yourself a fresh start more times than you can count. You’ve planned the perfect routine, set the alarm early, maybe even bought a new journal. Here’s the truth: you don’t need more motivation. You need a plan that fits you.

This blog breaks down how to build a daily routine that actually sticks—without the burnout. From starting small and tracking wins to designing your space and reviewing what works, it’s all about creating habits that feel natural, not forced.

If your stress levels are high and your sleep is all over the place, strength training might be the wellness tool you didn’t know you needed. It’s not just about building muscle. It helps reset your nervous system, calm your mind, and finally get the deep, restorative sleep your body’s been craving.

In this post, we break down how lifting weights can help you manage cortisol, reduce anxiety, and sleep better without complicated gym routines. You’ll also get quick workouts you can do anytime, plus simple nutrition tips to support recovery and better rest.

The WELLTHY Method, created by Erin Murphy, is a science-based wellness framework that goes beyond weight loss and quick fixes. It's built for busy women who want real, lasting change without burning out. The method focuses on four main areas: smart strength training for women over 30, short but effective 10-minute workouts, sustainable nutrition habits, and practical self-care strategies to support mental health. Unlike generic wellness plans, it looks at the full picture—your energy, sleep, stress levels, and daily routine. It’s about feeling strong, clear-headed, and in control, not just hitting a number on the scale.