Wellness By Little


How many of us want to be a more confident person? I'll be honest and say that l've spent a lot of energy in my life trying to figure out how to be more confident. I was searching for an unwavering, unshakable confidence that no matter the turbulence life brought I had everything together (or at least looked like I did). It was exhausting. Since becoming a Christian and hanging out in Christian communities one thing I've noticed and admired is this sense of settledness - not to be confused with apathy - they have in their identities regardless of the circumstances. 
The key to being a more confident person is not by becoming more confident in our abilities but becoming more confident in our identities in Jesus Christ. Because at that point when we are completely settled in Him, our abilities don't seem to matter. Sometimes we're going to crush it and sometimes we're going to mess up badly but if you have a relationship with God you will always be a valued, adored and cherished son or daughter of the King! 
Rest in Him. He made you uniquely and wonderfully in His image. You don't have to try to be anything. The most beautiful thing you could be is you ❤ 

Give the Gift of Health This Holiday Season

Looking for a meaningful gift idea for someone this holiday season? Wellness By Little is offering personal training single session and package deals for new clients. We offer private and group training sessions for people of all ages and exercise backgrounds. In addition to personal training we also offer health coaching. Give the gift of health this season. Contact info@wellnessbylittle.com for pricing info.

May you have a joy-filled, healthy and meaningful holiday season! 

- Wellness By Little

A Long Obedience in the Same Direction Leads to the Intimacy & Deep Joy we Crave


Well folks, it's going to get real here for a minute. There's no food pictures, recipes or exercise routines in this post. It's a little different from the usual WBL posts but absolutely still health and wellness related - enjoy!  

My husband and I just got married in June (whoo hoo!) and this past wedding season thousands of couples have also said their "I do's" and started this life long journey with their partner. Leading up to my wedding day I've learned how totally sacred, sweet and beautiful marriage is. It is two people CHOOSING each other for the rest of their lives. It's heartbreaking that our culture views marriage as easily disposable and that divorce is not only acceptable but a likely reality for many couples. The day I said  "I do" I freely chose to commit to Nathan (AKA The Baron of Ballard - he requested that I say that...) through any circumstance.

In our life together we will experience the deepest joy, intimacy, and love possible and we will also experience hurt, sadness, loneliness, misunderstanding, anger, frustration and emptiness in our marriage at times. I think and am learning, reading and discovering after previous relationships that marriage calls us to suffer well. We are not supposed to crumble in adversity despite the world telling us adversity and unhappiness means our marriages are failing. We are broken humans living in an imperfect world and in desperate need of salvation outside of ourselves. My heart and all of our hearts are prone to wander. As New York columnist David Brooks points out in his book The Road to Character, "people tend to shoot for happiness but feel the most formed through suffering." I can relate. 

The good news is that marriage is not supposed to make us happy - so I can let go of that expectation! I realize that of course happiness is a byproduct of marrying someone you love but marriage is supposed to make us holy. Marriage sharpens us. Brings oneness. The purpose of marriage is not to experience the "happily ever after" - regardless of what we see on social media, on TV and in movies. Every couple has a side that's not shown publicly and comparison will truly rob us of joy in our marriages. 

Investing in your partner by having the courage to confess your heart felt struggles (that one has taken me a few relationships and lots of practice to learn), asking for forgiveness, choosing to forgive, seeing the best in your partner (rather than assuming the worst), sacrificing yourself and your needs for your partner, being kind and lovingly pursuing their heart will point them to truth and ultimately result in an intimacy that will strengthen your bond and grow you deeper into relationship with God and one another. I learned later on in my 20's that my partner will never, ever fulfill me... The most unloving thing I could do is walk into my marriage with Nathan and put that expectation on him. When I've changed something in myself I've seen my relationship start to change. 

One of the best pieces of marriage advice I got from a couple was about sin in marriage. When your partner wrongs you look past the hurt it caused YOU and pursue their heart. What led them to this place? How can I point them back to truth? My prayer for married couples is that God would give us the strength, maturity and love towards our spouses to earnestly walk alongside them by bringing light to a potentially dark situation - even when it's the hardest thing to do. 

One thing that's been really fruitful in our marriage is Sunday night weekly recaps where we have a series of questions we ask about each others past week. We've adapted this from #beating50percent: 

1.) what's something that brought you joy this week? 
2.) what's something that was hard? 
3.) how can I be praying for you this upcoming week?
4.) what's one specific thing I can do for you this week? 
5.) is there anything that's gone unsaid, convictions, confessions or unresolved hurt that we need to address? 
6.) what's a dream, thought or vision that's been on the forefront of your mind this week? 

No Time to Prepare a Lunch? Where I Enjoy Eating Out in Seattle When I'm on the Go!

Although I'm fully satisfied when I bring a lunch with me to work or can stop by home for a lunch break it's not always possible especially when the day is busy with back to back appointments. The fantastic news is that we live in a wonderful city filled with healthy, nutritious and fresh foods right at our fingertips. I wanted to share a few of my favorite pit stops while on the road!

1.) Evolution Fresh (shown above)
I recommend their All greens scramble with eggs, broccoli, kale, lemon tahini and add the avocado and Siracha for an extra kick.
2.) Seattle Salads (www.seattlesalads.com)
You really can't go wrong with any Salad from here. My personal favorite is a shaker salad with quinoa, kale, spinach, gorgonzola, red cabbage, red onion, bacon bits and strawberry mint dressing. 
3.) Whole Foods
They have a fully loaded salad bar, indian style foods, a variety of delicious soups, sushi, taco bowls, freshly made noodle bowls - they have it all! 
4.) Marination Station (Alki, Capitol Hill & SLU locations) 
I love their fish or spicy pork tacos and at $2.75 per taco you can't go wrong. Two tacos and you'll be satisfied. Every taco comes with fresh cabbage slaw and corn tortillas. 

Meet Mary!

I’m Mary Little, owner of Wellness By Little! Growing up in West Seattle, I participated in a variety of activities from gymnastics, soccer, track and dance to a long family history of exploring the Pacific NW outdoors.

My motivator behind living a vibrant, active lifestyle ignited when I decided to do my high school senior project on sustainable agriculture. Around that time, a friend told me about Bastyr University’s Exercise Science and Wellness program, which ultimately stemmed my personal interest in stewarding my body well and a strong desire to teach others how to do the same.

As apart of my program at Bastyr, I completed a 400 hour internship at the Washington Institute of Sports Medicine where I received my Athletic Republic 1 & 2 certifications. I also participated in a 240 hour internship with SloBody yoga - a functional, athletic based approach to yoga where I completed Level 1 & 2 teacher trainings. Once I graduated from school in 2011, I got to work in the health industry working at the Washington Athletic Club in Seattle, Latitude Sports Club in Boston and many of the local studios here in the Seattle area. In August 2015, I completed Vera University’s health coaching program. Personal training and health coaching mold together to bring clients an enhanced experience through supportive mentorship to cultivate positive health choices in and outside of exercising.  

Wellness By Little wasn’t always an in-home training business. It started out as a fitness and food blog. As the blog grew in popularity, my interest in opening an in home training business became a reality. I’ve remained in this profession because of the incredible client relationships I’ve had and for the many teachers and coaches who inspire, challenge and motivate me to continue to learn and develop my skills. Wellness By Little opened their doors to the greater Seattle area in September 2014 and has been getting Seattle in shape ever since!