Episode 5: The Simple Health Shift That Reversed My Fatigue, Brain Fog, and Spiritual Burnout

Chavah Wellness provides general educational information on various topics on this website as a public service, which should not be construed as health care advice. These are my personal opinions only. See my full disclaimer here.

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 If we were sitting together—coffee in hand, curled up on the couch—and you looked at me and said, “I’m so tired. Where do I even start?” I’d tell you there is one thing that can truly make a difference. Something that can not only support your health but actually boost your energy in a powerful, lasting way.

But here’s the thing—it’s probably the last thing you’d expect.

That’s what we’re diving into today.

Because if you’re anything like me, you know this kind of exhaustion runs deep. It’s not just physical. It’s emotional. It’s spiritual. As moms, we carry so much—and the fatigue touches every layer of who we are. No wonder we feel depleted. But there’s hope—and a surprising starting point that could shift everything.

Why I Avoided Exercise—and What I Didn’t Realize I Was Missing

When I first started my health journey, I kept hearing the same thing: Nutrition is 80% of your health and exercise is 20%. What I took from that was—Okay, if I have to choose one, I’ll focus on food.

As a tired mom with limited time, energy, and resources, I figured, Why not pour everything into the 80% that promises the biggest return? So, I gave myself permission to skip the workouts. I believed I was doing the best thing by focusing on nutrition alone.

But what I didn’t realize? That mindset kept me from one of the most powerful tools God would later use to renew my energy, mental health, and spiritual fruit.

At the time, I thought exercise was just about looking fit or burning calories—and I simply didn’t have space for that. What I didn’t know is how deeply working out could impact more than just my body.

Before we dive deeper, I want to pause and acknowledge something important: if you’re listening and thinking, “Wait—are we seriously talking about working out right now? I’m already exhausted!”—I see you. I’ve been there.

You might even feel a little frustrated. I get it, truly. But please don’t check out just yet. Stick with me, because what I’m about to share might completely shift the way you view movement—and offer you a surprising source of relief, strength, and renewal.

When Working Out Feels Like a Luxury (and a Joke)

Here’s the thing, mama—when you’re juggling exhaustion, brain fog, and a mile-long to-do list, the idea of working out can feel totally out of reach. Even if you want to or know it would help, it still feels… impossible.

First, it feels like a luxury. You think, “Oh sure, wouldn’t that be nice? A workout sounds great—in some alternate life where I have free time, no laundry, and kids who never interrupt.” I get it.

Second, you’re tired. Like, soul-deep, I-don’t-even-know-how-I’m-functioning tired. So the idea of doing something that requires more energy? Honestly, it sounds cruel. You wonder, “Why would I move my body when I can barely keep it upright?”

I understand, truly—because I lived in that space for years.

But then, I hit a breaking point in my health. I couldn’t ignore the fatigue, the weight gain, or the chronic back pain any longer. Something had to change.

I shared this in episode one, but I’ll say it again here: part of me just wanted to lose weight. But more than that, I wanted to feel better in my body. I needed to do something practical to improve my quality of life—and for me, that started with building core strength.

Now, let’s pause for a laugh. Because if you’re a mom, you’re probably thinking, “Core strength? What even is that?” Honestly, I think mine vanished around age 12… or maybe during labor with baby #1. Either way, I’m pretty sure the kids took it with them and forgot to give it back. These days, I’m just grateful I can sit up unassisted!

But that’s what finally nudged me forward. I wasn’t ready for intense workouts. I wasn’t motivated by calorie burn. I just knew that strengthening my core might help me feel better—and that was enough to get started.

Tiny Habits, Big Shifts

I started with one tiny, doable habit: a single 10-minute core workout video, five days a week.

That was it.

Every morning, I’d roll out of bed, cue up the same video, and give those 10 minutes my best—gentle, controlled movements that were surprisingly challenging. Honestly, I was a little embarrassed to let my family see me wobble and breathe heavy through something that looked so simple. But I stuck with it.

And slowly, it started to get easier. My confidence grew. Eventually, I added another video—maybe 15 or 20 minutes. I wasn’t pushing myself to the limit—I was just gently, steadily building strength again.

And here’s the thing: it worked.

While I was eating well and supporting my body from the inside out, those short, consistent workouts helped me start shedding weight, feeling stronger, and reclaiming my energy. But even more than that?

I actually started enjoying movement again.

It felt so good to find a rhythm that didn’t leave me drained or discouraged—but instead made me feel alive.

If you take one thing away from this, let it be this: small beginnings are powerful. Don’t underestimate what 10 minutes a day can do.

Real Results: The Unexpected Benefits of Moving My Body

Once I started moving my body regularly, the benefits were so much bigger than I expected.

First of all? More energy.

Now, let me be clear—in the beginning, that was not the case. I was tired, sore, and wildly unmotivated. I didn’t feel strong, I didn’t feel energized, and I definitely wasn’t bouncing out of bed excited to sweat. It felt clunky and hard and honestly kind of discouraging.

But as I kept going, that started to shift. I began to notice something amazing: movement was actually giving me energy.

One huge reason? I started sleeping better.

I could fall asleep faster, sleep deeper, and actually wake up feeling like I got rest. And listen, I know we don’t always get enough sleep as moms—especially if you’re still in the nighttime wake-ups phase. But even once those slow down, you might hit this point where you’re technically getting enough sleep, but still waking up completely wiped.

If that’s you? Moving your body—even gently—can be a total game changer.

So yes, I had more energy. I slept better. But there was one more major shift I didn’t expect:

My mental health started to improve.

I felt more clear-headed, less foggy. I wasn’t on edge all the time because I wasn’t constantly struggling to form a sentence or remember what I just walked into a room for. You know that feeling.

The brain fog started to lift, and I could finally show up more present, more patient, and more like me.

The Surprising Spiritual Side of Movement

 This last point—the emotional and spiritual connection—is where it all started to come together. I felt better mentally, yes. My mental health had improved. But at the same time, the Fruits of the Spirit started showing up in my life, too.

I was a better mommy. A better person for it. I felt more grounded in my spirit. I was more patient, more kind, more gentle with my children. I had more peace. And I didn’t have to fight so hard to find joy in everyday moments. That just blew me away.

The Fruits of the Spirit were showing up in my life because I was working out.

Something I was doing in the physical was producing results in the spiritual, and that realization stunned me.

Now, maybe you’re thinking, “Well, sure—of course you felt good. You were eating healthy and working out at the same time.” But here’s the thing. I’ve learned over the years that it’s really hard to stay consistent with both—especially as a mom. And we’re going to talk more about that soon.

But here’s what I want you to know: even when I’m eating healthy, if I’ve let movement fall to the side, something is missing. My mental health starts to dip. My patience gets short. I get irritable.

I find myself praying, “Lord, please help me,” and you know what I hear?

“You know what you need to do.”

And I’m like, “Can you just pour some grace over me real quick?”—like the Holy Spirit has this little bag of pixie dust He’s gonna sprinkle and I’ll magically feel better.

I wish that were how it worked! But if it did, we wouldn’t even be having this conversation.

Instead, He reminds me, “You need to take care of yourself. Go move your body. You know how much better you feel when you do.”

And I’m like, “Yeah… but I’m busy. Can we just skip to the grace part?”

And He’s like, “No.”

Because He created us. He knows how He made us—physically, emotionally, spiritually. And He knows exactly what helps us function and flourish.

It blows my mind that in the middle of motherhood, when it feels so impossible to take care of myself, He still gently says, “You need to take care of yourself.”

When Productivity Becomes the Problem

This is one area I struggle with a lot.

First, working out is just hard. It’s hard to find the motivation to get up. It’s hard to push through when you’re already tired. And it’s hard to build momentum when you’re starting something new. It’s just… hard.

But there’s a second layer to it, and this one runs deep: I often fight taking care of myself because I want to be productive instead.

My mind values getting things done. I want to check off the boxes. I want to finish the day with a list that’s complete so I can feel good about what I accomplished.

When life feels chaotic and overwhelming (which, let’s be honest, is often), I tell myself:
If I can just get through this busy week… this birthday party… this holiday… then things will settle down.

But that day never comes.

Because once I get through one list, a new one appears. Oh, we ran out of this. Oh, I forgot about that. Oh, now this needs to be done too. The list just regenerates, and the stress keeps cycling.

I convince myself that if I could just be more productive, then I’d finally feel better. But the truth is? That’s a lie.

No amount of productivity can fix what’s really going on inside. And the longer I push off caring for myself in the name of “getting things done,” the more depleted I become.

The Truth About Productivity (and What God Showed Me Instead)

Here’s the truth God had to speak into my heart: He’s not going to reward me in heaven for being productive.

Yes, He wants me to steward my family well—but there’s no eternal reward for how clean my floors were. There’s no crown in heaven for making gourmet meals or perfectly checking off my to-do list.

And yet, I put so much pressure on myself to keep doing all the things.
Many of those expectations? They aren’t from God. They’re self-imposed.

So I started asking Him, Then what am I supposed to be doing? Because motherhood can feel like one long loop of cooking, cleaning, grocery shopping, laundry—on repeat. Every day, every week, it just cycles. And I found myself constantly hustling because I thought that’s what a “good mom” does.

But God whispered something different:
As a mom, I’m called to be a physical representation of the Holy Spirit to my children.

To nurture.
To comfort.
To guide.
To teach.
To be a tangible expression of God’s presence in my home.

But when I’m stuck in the mindset of must-be-productive, I’m not those things. I’m tired. I’m grumpy. I’m snapping at my kids while counting the minutes until bedtime. I’m praying, “Lord, just help me not lose it tonight so we can finish the day.”

But God gently reminds me:
“I’ve called you to more than that.”

You Have Needs, Too

There are days when I feel completely drained—like I’ve reached the end of myself and I have nothing left to give. And in those moments, I have to remind myself: God created me with needs.

Those needs didn’t disappear the moment I became a mom.

Even in a life marked by sacrificial love, I still need to be filled. And if I’m going to run this race of motherhood with endurance, I have to stop and refill my cup. Sometimes, that means choosing a workout over a grocery run. And if that’s what it takes, I’ve got to figure it out.

Because I can’t afford not to take care of myself.

When I move my body, my mental health improves. The Fruits of the Spirit start showing up—not because I’m forcing them, but because they flow more naturally.

There’s a difference between gritting your teeth to be patient and actually embodying peace, patience, joy, and gentleness.

Those beautiful qualities of the Holy Spirit show up with less resistance when I’ve taken time to care for my body and mind.

And if I don’t? I risk becoming the mom who’s constantly on edge, stuck in a cycle of performance and productivity, convincing myself this is what defines a good mom.

But here’s the truth:
The Proverbs 31 woman isn’t praised because of what she did.

What the Proverbs 31 Woman Is Really About

It’s easy to get deceived when we read about the Proverbs 31 woman. I mean—just look at all the things she did! She was constantly productive.

But we can get tricked into believing that it’s her productivity she’s being praised for. That somehow it’s the length of her to-do list that made her so admirable.

But the truth is, it wasn’t about what she did—it was about who she was.

Yes, she was a hard worker. But she was also in a stage of life where she had help. Like, actual paid help.

And let’s be real—how many of us have paid help right now?
Exactly. So before you hold yourself to the Proverbs 31 standard, let’s remember: she wasn’t doing it all alone. She had other women cooking, cleaning, and managing things alongside her.

It wasn’t about her endless productivity.
It was her character. Her heart.

Yes, she stewarded her family and finances well—but more than that? She laughed without fear of the future.

Now pause and think about that. Because if I’m being honest, when I’m living with anxiety? That is exactly what fear of the future looks like.

When I’m stressed about the bills, the unknowns, the what-ifs—there’s no laughing. There’s no joy. There’s no peace.

So how was she doing all these things and still living in peace and joy?
That’s the part that gets me. That’s the part I want to understand.

Because that’s the secret. That’s what I want to live into as a woman and as a mom.

 Movement Then and Now: Why It Still Matters

The Bible doesn’t talk about working out—because back then, life was a workout.

Doing laundry meant hauling clothes to the river. Cooking involved grinding grain, gathering wood, and standing over an open fire. Every part of daily life required movement and effort.

But that’s not how we live today.

We have modern conveniences that save us physical labor, and while that’s a blessing, it also means we’re far less active. And they were outside—a lot. Washing clothes, drawing water, working in gardens. They moved, and they were connected to the rhythms of creation.

How often do we get outside, breathe deeply, put our feet on the ground, or let the sun warm our face?

Their lives were different, but God still made our bodies the same. And in today’s world, He’s gently calling us—“Daughter, wake up. I have more for you. But you must care for yourself.”

Working out isn’t about becoming a “hot mom” or shrinking into a certain size of jeans. Who cares about that?

This is about living as a woman of God, fully operating in the Fruits of the Spirit.

Because here’s the truth: your physical, emotional, and spiritual well-being are all connected. They’re not separate. They’re interwoven.

And what you do in the physical? It impacts the spiritual.

So if there’s one thing I could encourage you to do—one shift that will renew your energy in body, soul, and spirit—it’s this:

Move your body.

Ready to Start? Here’s How.

If you’re still thinking, “Okay, cool. I’m on board. I get it. I’m here for it. But also… how in the world am I supposed to do this?”—girl, I hear you.

So let me help you out.

Number one: start small. 

I’m going to give you three simple tips to help you get started in a way that’s actually realistic and doable. We’ll keep diving deeper into this in future episodes, but for now, here’s your starting point:

1. Start small.
Seriously—tiny. I’m talking 10 minutes a day, five days a week. That’s how I started.

And here’s my rule: if your goal sounds impressive enough to share on social media, it’s probably too big.

Your goal should be so small that you’re kind of embarrassed to say it out loud. The kind of goal that makes people say, “That’s it?”

That’s actually the sweet spot. Why? Because your brain won’t freak out and sabotage it. It’s neuroscience—really. Starting small is the secret to staying consistent and making it stick.

2. Give yourself permission.
Especially if it’s been years since you’ve worked out. Maybe your oldest kid is six and that’s the last time you remember exercising. That’s okay. There’s no shame here. You’re not behind. You’re just starting now—and that’s powerful.

Start with something so manageable that your brain doesn’t argue. That’s what opens the door to breakthrough.

3. Don’t wait for motivation.
Okay, I snuck in a bonus tip. Motivation usually shows up after you start moving. Not before. So start small, give yourself grace, and trust that with time, momentum and energy will follow.

Consistency Is Your Superpower

Number two: stay consistent.

Mama, I will say this again and again until it sticks—consistency is your superpower.
You might even roll your eyes at me one day like, “Okay, okay, I get it.” But I promise, this one matters more than anything.

Even if you show up at 20%—haven’t showered in three days, hair’s a mess, still in your sweats, dragging yourself through a slow workout—it still counts.

It matters.

Because it’s not about being perfect. It’s about showing up.
Your brain is wired to respond to repetition. So the more consistent you are, the stronger the habit becomes—and that’s where the breakthrough happens.

Break the consistency, and the habit starts to fade. But stay with it, and it starts to feel natural—even easy.

Consistency and starting small go hand in hand. If you go too big on day one, you might be too sore (or overwhelmed) to show up on day two… or day five. But when you keep it small and sustainable, you’re more likely to keep going.

It’s not about intensity. It’s about showing up—over and over.

Find What Moves You

Number three: find the workout you actually enjoy.

I get asked this all the time: “What’s the best kind of exercise? What should I do for weight loss? What’s best for building muscle?”

And I get it—we all want to be efficient. We want results. We want to make the most of the little time and energy we’ve got. And yes, there is science behind what’s most effective for certain goals.

But here’s the truth: if I tell you the “best” workout and you hate it… you’re not going to do it.

And if you’re not going to do it, it doesn’t matter how effective it is.

Moving your body consistently is more important than doing the “perfect” workout.
Doing something you enjoy—something you can grow to love—is going to take you so much further than the most optimized plan on paper.

We’re all wired differently.
One mama might thrive doing yoga.
Another might love strength training.
Someone else might say, “I don’t care what I do, but it has to have good music.”

The key is finding what fits you—what makes you feel good, what lifts your mood, what you’ll actually come back to.

Because if you hate every second of it, you won’t stick with it.
And eventually, motivation will fade.

In the beginning, yes—it’s going to feel hard no matter what. But choosing something that motivates you makes all the difference.

For me, it’s music. I blast my favorite playlist, start moving, and even if I’m struggling to keep up, the rhythm keeps me going.

So find what works for you, mama. Find what lifts your spirit—and let that be your starting point.

A Final Word of Encouragement

I know it can feel almost impossible to start working out when you’re already running on empty. But remember this: energy creates more energy.

It’s Newton’s Law—an object in motion stays in motion.

In the beginning, it’s hard. Starting a new habit always is. The first stretch of the journey is the hardest part. But if you can just begin, you’ll reach a point where things start to shift.

At first, you might feel even more tired. But then?
You’ll start sleeping better.
Your mental health will begin to improve.
You’ll actually begin to enjoy movement.

You may even find yourself wanting a little more challenge as your body gets stronger and your heart gets lighter.

Eventually, you’ll begin to feel the physical, emotional, and spiritual benefits of working out—and they will ripple into every area of your life.

So if I could give you just one thing—if we were sitting together with coffee in hand and your eyes full of weariness—I would gently tell you:

Working out will go further for your health and wholeness than you think.

Yes, nutrition is a huge part of what I teach in coaching, and we’ll get there. But if I had to pick one starting point? It’s this. And it’s the very thing I neglected for years—the thing I still have to remind myself not to push aside.

Because God designed our bodies to thrive when we move.

And I’m praying this over you, beautiful woman of God:
That you would be filled with the Holy Spirit,
That He would strengthen and motivate you to begin,
That the fruits of the Spirit would flourish in your life,
That your energy, emotional peace, and mental clarity would increase…

And that through movement, you would begin to step into more of who you were always created to be in Christ.

Until next time, remember—you are beautifully designed by God to live with energy, clarity, and joy. You’re not just surviving, Mama—you’re stepping into the vibrant life you were created for. I’m cheering you on!

Blessings & Wellness,

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