Using the seasons to make the most out of your health is a powerful tool I call “Wellness Seasonality.” Essentially, this helps you embrace the variations that occur with every season. By doing so, not only can your body acclimate to external environment change, but also becomes the most aligned and optimized from the foods you eat down to the sleeping patterns you have. 

Understanding this is everything when it comes to developing a deep insight about yourself, why certain things are the way they are and maximizing your health on a holistic level! Just like life, we ebb and flow with the seasons or cycles – weekly, monthly and quarterly! It’s time we give your body what it needs and embracing “wellness seasonality” will help you with just that!

Here’s how to get started  ?? 

1 |  Eat in rhythm with the season – your health will thank you

To no surprise, our bodies need certain foods (and nutrients) during specific, set times of the year. During the colder, winter months we naturally gravitate to warm, calorie rich foods like chilis, stews and soups and during the warm summer months, we lean into water rich foods that help hydrate. 

Eating food that is grown within their natural season offers you with more nutritionally rich foods. This directly translates to your health and what you need at specific times of the year.

So what’s in season? Well this all depends on where you live in the world, what season it is by you and other factors including accessibility.  

For a general fall / winter season, some in-season produce includes: apples, arugula, basil, beets, bok choy, broccoli, cabbage, cantaloupe, carrots, cauliflower, celery, chard, cilantro, citrus varieties, collard greens, corn, cucumbers, kale, leeks, lettuce, mushrooms, mustard greens, parsley, peppers, radishes, rosemary, sage, spinach, sprouts, thyme, tomatillos, tomatoes, turnips and winter squash.

For more options of what’s in season by you, check out: https://www.seasonalfoodguide.org/!

Start with introducing just one new food per week to try out! What food will you try?

2 | Variation plays with our taste buds (and bank accounts) – positively 

Eating healthy does not have to equal boring, tasteless or the same ole’ foods you’ve eaten over and over, again. Instead, by eating with the cyclic seasons, you embrace new tastes and a punch of flavor!

I’ve been asked by clients and members within our Simply Wellness community before, “how can I eat healthy but not lose the taste and also eat something ‘different’ that our usuals?” Eating in season is your answer!

What I’ve done personally for my clients is created a “Harvest Calendar.” At a snapshot, you can look at the calendar and see what’s in season by you. Then you can make seasonal swaps in an instance to provide a variety without loss of flavors.

??Simple how-to create your own: write the titles for each month as the header. Underneath, have subcategories: veggies, fruits and herbs/spices. Then fill in the calendar as each month passes with your seasonal items. Then take these items and start building meals and snacks with them or make swaps within your already favorite dishes!

This approach helps narrow down your choices when grocery shopping, but also allows you to reignite your excitement to try new recipes based on what’s in season and therefore will pack a load of flavor at the same time! Take a trip to your local farmers market or look for these seasonal items in your grocery store. Pus there’s a bonus – because it tends to travel less and is seasonal, it tends to be available at a lower cost, which is nice for your bank account!

Yes or No: Have you ever gotten stuck not eating healthier because you were afraid it wouldn’t taste good?

3 | Go guiltless for the holiday season

As great as the holidays can be, they can be just as harsh on your mental health. Between the “out of the norm” routines, sometimes not-so-fun encounters and holidays food binges that can bring on cycles of guilt, shame and “I’ll start over again in the new year,” the holidays can be intimidating to think about. BUT it doesn’t have to be this way.

Instead of approaching your holiday foods with an extreme “all or nothing or good vs bad” mentality, use this 3 steps approach:

• Embrace the idea that food plays a larger role than nutrition or health alone. It is a part of family traditions, sharing and showing love, a form socializing and making memories. Food has many roles.
• Experience the holiday seasonal food.  Acknowledge the foods you look forward to and actually enjoy them. Rather than “woofing” them down while you think about seconds, experience that food by turning on your senses – sight, feel, smell, taste and textures.
• If you’re going to “give up” anything, give up guilt. Whenever you find yourself labeling food (or yourself) “bad or good,” it can lead to cycles or binges and restrictions. Instead, reframe it and say, “I give myself permission to enjoy (insert food or drink). If I’d like more, it’s okay.”

Turn your holiday binges and new year restarts to balanced healthy living, no matter the season by enjoying all the things – without guilt. Just like my clients, you will be going into this season free of guilt and without worry of “undoing” any of the great efforts you’ve already done.

What food, drink, or tradition will you be looking forward to in this holiday season?

4 | Sleep with the rise and fall of the seasonal sun

Have you ever wondered why you want to sleep more in the winter and less in the summer? Other than the cozy beds and comforting blankets ?,  the simple answer is: your circadian rhythm! 

Melatonin, a natural hormone we produce in our brain and the prime regulator of this natural sleep-wake cycle, changes with the seasonal length of days and nights. And as you can imagine, as we approach winter with longer “nights,” the amount of melatonin we produce can be higher. This helps our body become regulated with the natural season, knowing when it’s time to sleep versus when it’s time to wake up.

So before you get frustrated with yourself wondering why you are having difficulties getting up at the same time you were in the summer to *workout, read a book, have quiet time, etc.* give yourself grace in understanding that your body is naturally flowing with the season, wanting to wake up with the rise of the sun.

Okay, okay I know what you’re thinking, “but Sammy – I’ve got to get up for work at the same time. I don’t have that leisure to get up when the sun is naturally rising.”

So here’s your melatonin hack ?? if you want to get up sooner and feel refreshed, turn on as much light as possible. Open your curtains if there is natural light available. Turn on any lights. Light exposure will help to reduce the melatonin, stimulating your body to wake.

Are you a natural early riser or an evening owl?

5 | Biohack the internal seasons within your body

Not only are our bodies affected by the season, but they are also influenced week to week from our monthly cycles. As a woman, this is especially important to be aware your body has these internal seasons affect everything from productivity and focus to the nutrients your body needs to what type of workouts you most benefit from and when this will all occur.

By taking cues from our bodies, we can predict patterns including the way we think, feel and do activities and when they actually work best. This helps gain massive insight to the signs your body has been giving you the whole time – what needs attention and what needs adjusting so you can feel your absolute best – each week – by working with your body and not against it.

How to start biohacking

• First understand where in your cycle you are. There are four main phases within a woman’s cycle. 
• Then for each week, take note of 4 categories:  1) where your focus is (i.e. focused and energized, social, detail oriented or reflective and internal), 2) what foods you are inclined to reach for, 3) what activities or exercises are you gravitating towards and 4) how you feeling (i.e. energized, tired, constipated, bloated and crampy, etc.).
• Start writing this down weekly and see what insight you gain about yourself. This can be a part of your weekly reflection and planning.  What you do from there is where you can start biohacking what works!

I love to cycle sync my clients so they reap immediate benefits including having regulated periods without all the classic symptoms and actually feeling energized throughout while they gain an even deeper understanding of biohacking their wellness, making it work for them!

Did you know that cycle syncing your body was possible?

6 | Work Daily to Wash Winter Blues Away

With longer nights and less light the colder seasons can bring, you may notice a change in mood, more prone to overeating and feeling less energy. 

Harvard Health and other research suggests some of this can be attributed to change in hormones, one of which includes serotonin – our feel good hormone. So work daily to intentionally promote feel good mood, desire the seasonal change in the darker months.

Here are some ways to get going:

• Get moving first thing – if there is light outside and you have an opportunity to kickstart your day with a morning walk or take a working meeting outside or on a break, do it. Exposure to light plus the movement both can help promote mood boosters.
• Try a light box with a minimum power rating of at least 10,000 lux and for 30 minutes a day, ideally in the morning. Note: consult a physician first, before using to ensure it’s appropriate for you. 
• Consume foods that may support mood boosting like salmon, eggs, poultry, nuts and seeds.
• Get your Vitamin D tested to help ensure adequate levels which may have a role not only in your mood but can have other health benefits including your immune and bone support.
• Support. Stay social with your family, friends and if you need, consult a therapist who can offer that exact support.

What’s one thing that boosts your mood up? For me, music is my immediate mood booster that is a daily must have!

7 | Weather the season with water

Did you know that in the winter you can be just as prone to dehydration as the summer? 

In the colder seasons, you can experience change in the taste buds due to the colder temperatures. How this manifests for you? Foods taste perception can decrease, realizing you’re thirsty goes down and most forget to keep up on their water when it gets colder!

So instead, reach for water before you get parched and stay hydrated! Here are some quick go-tos you can use:

• Watch your urine color. Pale to light is our goal for hydration.
• Pay attention to your skin and “tenting” of the skin you can quickly check right on your back of your hand.
• Drink warm liquids like hot teas or room temperature water (flavored optional) and have a goal daily to keep you on track.

What’s your favorite go-tos for staying hydrated?

8 | Seasonal workouts, you betcha!

Making your workouts seasonal is a great way to not only add variability for excitement but also can be a nice switch up when it comes to boosting your metabolism. Doing the same workout, over time without strategic changes like progressive overloads or challenging yourself in general can lead to metabolic adaptation. So why not use the seasons to switch things up not only mentally, but physically for your body as well!

Like the winter sports? Take your exercise outdoors with skiing, snowboarding, sledding or trekking through the snow.

Hate the cooler weather but love the look? Transition your workouts indoors at the comfort of your house and utilize workouts like HIIT training to increase steps without weathering the weather *hehe* outside.

Want to keep it simple? Kickstart your day with a quick brisk walk around the block and plan activities for the fall / winter season that includes movement like apple picking, pumpkin patching, building a snowman. Sometimes the smallest yet fun activities can challenge you.

What’s an activity you can commit to this season?

9 | Create Sustainability through the Seasons

If you had to commit to anything this holiday season, commit to what you can actually continue to do throughout the whole season into the New Year. This helps build that trusting relationship with yourself that what you say you’ll do – you’ll actually do and continue sustainable healthy lifestyle practices into the New Year!

This holds true for any and all of your health and wellness related goals or focuses such as steps per day, journaling practices, the foods you want to eat more each day, etc.

So next time you make a goal, if it’s not a “hell yes” I can absolutely rock this, then it’s a hard no and readjust it until you can’t help but say “YES I can do it!”

What’s a “hell yes goal” you can commit to throughout the holiday season?

10 | Slower season with the holidays

To all my go-getters, hard workers, can’t stop won’t stop entrepreneurs, hustle and grinders – this one’s for you. From a fellow recovering perfectionist to another, take the season as a time to embrace slowness. 

This factor alone has been a very difficult one for me to embrace after literally YEARS of working non-stop on what was likely an adrenaline rush roller coaster followed by a heaping scoop of passion + love for what I do that kept me going. But just like seasons and life, we ebb and flow with it and we need to honor that.

If you haven’t had a slow season in a while, this is your permission to slow down in whatever capacity that looks like for you. Take time to be more present, reach out to people you’ve been meaning to, grab a cup of coffee or tea with a friend, take a day off media or take off in general – whatever it is – here is your permission slip to embrace this season with slowness,

?If you could write yourself a permission slip, write it now and fill in the blank: “I give myself permission to ________.” Share yours below in the comments AND for bonus points, share your stories written on a piece of paper and tag me with your permission slip! ?

I’ll start: I give myself permission to take days off to be with the ones I love and create memories that will last a lifetime.If you enjoyed this article, make sure to connect with me on Instagram and join our wellness membership and community where we release exclusive monthly easy-to-use recipes, quick-to-use tips, resources and tricks to optimize your health and live your best healthy (and most successful) life!

One of the biggest lessons I learned since jumping full-time into entrepreneurship hit me like a truck. So evident that you can’t ignore it and if you try too, it only comes on stronger until it forces you to listen. Like it did to me.

What was that lesson?

How important it is to build your business around your life and not your life around your business. By doing so, your well-being, your health and actually living life (#worklifebalance)  remains as the foundation as you build the structures of your business from the ground up.

Any highly successful entrepreneur knows this and whether they like it or not, will end up prioritizing it. Because your well-being affects everything from your energy to time management to how you show up for yourself in your workday, for your clients on calls or for projects you are managing. 

Ignore your health and you are ignoring everything. But I have good news for you.

It gets to be simple. 

Here are some super simple secrets of the Everyday Healthy Entrepreneur  ??

1) If you want to be successful in business, get a life. 

OUCH. Unpopular opinion but it’s true. Your business is not your life. Failing to recognize you have a life that needs attention, outside your business, is putting you 3 steps behind, severely hurting your daily grind  and taking a toll on your health.

This is your wake up call. Start by “dating” yourself again to understand who you are outside of work.

Explore: what your interests are, what are hobbies you haven’t done in a while but would love to and answer this question (unfiltered) “if I am living my best life and having an amazing day, what’s making me happy and what’s happening?” This can give insight to what you need to add more into your days, monthly planning or holidays to explore.

2) Build your business around your life. Not the other way around.

Who else has fallen into this trap? 

*raises hand*  Pretty much every entrepreneur I know and every one of my clients, along with myself, have gone through this. It’s far too easy to fall into the glorified hustle & grind mode, but guess what? You can still hustle, while you build that around your life. That’s key to balance.

In a secret course release I have coming up for you, I’ll be breaking down how to do this in a variety of simple ways, but in the meantime I’ll give you one “kickstarter” to begin ?

Next time you go to plan your week, write down the healthy lifestyle things that you are typically the most inconsistent down FIRST. Examples: your workouts, meal planning, boundaries, water habits, etc. Then plan your week & individual days around those – only after those are planned out first.

3) Make the 6 Ps Sacred: Prior planning prevents piss poor performance

I heard this phrase for the first time while my husband was active duty in the Marine Corps. The 6 Ps highlights exactly where I see entrepreneurs miss the bullseye when it comes to their productivity + performance – every single day. 

You plan everything down to what content goes out when, revenue projections, launches, when your next podcast gets released and seek all the strategies. BUT it’s not the strategy that makes the needle move forward or helps you hit the revenue goal you want…

It’s the execution. And failing to plan for your wellness only leads to piss poor performance including energy that sucks, you running on empty and playing reactive mode. And you can bet, leading entrepreneurs aren’t playing in a reactive mode, but proactively integrating wellness into their plans.

And just like outsourcing to a VA or OBM, outsourcing your wellness plans to an expert like myself is essential so we can customize them to you, your life and your business in the most simple ways so that they are sustainable.

How can you start? Think about your sleep, your routines and rituals and your habits. How can you design these to fuel your workday?

One simple suggestion ?? Outline what these “rituals” can look like quarterly and implement them immediately. Each quarter, audit it and see if it suits the season you are in and if not, get rid of it and adjust it!

4) Don’t rely on motivation, rely on what drives consistency.

Motivation, the real life roller coaster that comes and goes faster than someone’s attention span on a post as they continue their scroll fest.

But seriously though, relying on motivation is a failing plan from the start. Just like you wouldn’t rely on ‘hope’ for a business strategy, you don’t rely on ‘motivation’ to take ownership of your health and wellness. Instead, focus on building discipline in your everyday life.

Here’s a couple ways of how to build discipline when it comes to your health + wellness:

• Know  what your motivation drivers are and own it: these are things that personally help you stay disciplined in taking action and support momentum such as external support like being held accountable to coach, constructive criticism check points, purpose or knowing your deep why that brings a vision to life. 
• Prime your motivation: this is a routine, small action or primer you put in place that slingshots you into full “on” mode. It should be easy enough that you can do it without thinking. Examples: putting on your fav pair of headphones and turning on music as you hit a new workout, saying “let’s go” and anchoring it as you open up the fridge to create something new, walking on your patio with a cup of coffee first thing without any distractions like phones for quiet time. These are simple behaviors that push you right into the thing you need motivation to do – without thinking.
• Take it one step at a time and focus on only that one thing. Whenever you are feeling overwhelmed, it’s actually you saying you need “clarity” in what to do – first. Same approach here. If you try too many things at once, this leads to inconsistencies, burnout on motivation and lack of discipline to take place. Instead, focus on one habit at a time and only be consistent at that. This builds effortless habits that just become a part of your routine.

Tell me, what’s something you would love discipline on when it comes to your health + wellness?

5) Know your secret ingredient(s) to what keeps your consistent

Any healthy entrepreneur would tell you, they know what makes them consistent when it comes to prioritizing their health, even when life tries to get in the way. Life is already complicated enough and when it comes to consistency, it can be as simple as this.

Complete this exercise:

1. What one habit do you want to be more consistent with?
2. Now think of a time when you were / would you be consistent with (insert your answer here), what was happening, what was in place, what was not there?
3. Now take 1-3 of the answers you listed in step 2 and implement those immediately – either by planning them into your weekly planner or implementing those actions daily.

Example: Habit: drinking water. What helped me in the past: When I have my full hydroflask with me, when it’s flavored with fruits naturally, whenever I create a specific amount I want to drink per day, etc. So now my action would be: fill up my hydroflask each morning, add some fresh fruit like lemon, make a goal of 2 per day by the end of the workday.

Share with me your answers below in the comments.

6) Simple habits lead to great change

The power of a habit is one of the most simple, yet overlooked aspects when it comes to getting healthier. Habits are the very thing that is ingrained in your everyday life, regardless if you like it or not. You do them daily, most of the time without even thinking or realizing it.

Habits are the foundation to build success, wealth, connections, health and deep transformations from the inside out starting with our mindset to the actions we do daily. 

If you are going to embody this next level CEO, looking at your habits is non-negotiable. 

Try this Simply Wellness habits assessment to start: 

• On day 1, try to write a list of as many habits that you notice. What are you doing automatically? What feels good? What feels forced? What’s lacking? Dump your insights in a list.
• On day 2, take this list and create two columns. Column 1: what you like. Column 2: what needs attention which can be anything you don’t like, what feels forced or what’s lacking.

Now that you know what needs to stay vs what goes, you can start honing in on what habit(s) you will focus on moving forward. From there, we can break this down into the most simple steps, where you don’t even have to think about it.

What’s your “Set It and Forget It” Habit you’re going to focus on? ?

7) Flexible Routine, Guiltless Living.

Building a healthy routine doesn’t have to take 2-3 hours out of your workday or be this extensive “thing” that you need to commit hours to. As an expert in this field as a Wellness Dietitian and someone who has worked with countless entrepreneurs, I have seen routines either: help or hinder you depending on how they are created.

Complicated routines or routines that are created from copying someone else or because you read it somewhere online often lead to:

-Feeling guilty if you weren’t able to do the full routine

-Feeling “behind” when your schedule quickly changes from day-to-day

-Feeling overwhelmed because the routine wasn’t flexible to your unpredictable schedule

So instead ??strip it back and streamline it with this Routine Audit using the Simply Wellness Method:

1. Write down your routine (AM, PM or workday)
2. Create three columns – Need, Like, Follow. Fill in your current routine in the appropriate column. Need = What do you *need* to happen that sets the tone for your day and without it you feel bananas. Like = what do you like doing but don’t necessarily need. Follow = what you started doing bc you saw it help someone else.
3. Strip it all back and re-do your routine only focusing on the “need” category. The rest can go. 

Tell me: What needs to happen in your routine to keep you sane, on time and not feel like your wheels are falling off?

8) Redesign with negative space in mind

You’re probably thinking, “What? I don’t want negative space.” But the truth is – you do! By negative space, I mean we are creating an environment that is clear, organized and has negative space (aka white space) for you to breathe and not be distracted by (which is a major time killer, energy waster and distractor of focus).

Countless entrepreneur clients of mine have shared with me how much this makes a difference in their life. Example,  when your life feels chaotic and you don’t know why, first take a look around. Even if you hate clearing spaces, cleaning and organizing – it’s not about whether you like it or not. It’s about what works for YOU that can help take away added stress, chaotic negativity and create a space that empowers you not to rely on willpower, saves you money by using what you have and be able to plan, simply. 

One space to start with is your kitchen. One of my favorite Simply Wellness exercises includes doing an environment audit + redesign, which I dive into in The Ultimate Wellness Kickstarter, but in the meantime try this simple exercise to get you started:

1. Take a look at one space (i.e. pantry, fridge, freezer, counters, office space, car, etc).
2. Identify what are the barriers in the space that stop you from living healthier (i.e lots of bags / boxes that are solid and you can’t see into, unorganized gym bag, lack of having enough healthy fresh fruit options, tons of expired items that need to probably get thrown out *frostbite anyone?!)
3. Re-organize that one space in a way that adds “negative” white space, organization, and the things you need to support that healthy action.

Immediately, you’ll notice a mental reset happen while simultaneously designing an environment that supports effortless healthy habits you can do with ease. 

Share with me: What space needs some tender love and care to support your healthy habits?

9) Stick to simple nutrition

How do you currently look at food? As a chore, something daunting, a foreign place you have been procrastinating to explore? Whatever the case might be, I’m here to tell you that it doesn’t have to be this way. It gets to be simple, flexible and work for you. Sounds so much better right?

Shift your mindset when it comes to nutrition and start looking at how it can benefit your day! So many of my clients have found the secret to simplicity through our coaching calls and how much this benefits them immediately when it comes to their energy, productivity, stress, time, money, confidence, business output, sex life…the list goes on! But one the best things is how they begin to feel so much better – immediately. And by immediately, I mean feel good right now type-thing… not them waiting until they hit a “revenue” goal to start focusing on their health. They start and feel it immediately, knowing their business and themselves benefit largely as a byproduct! 

So how can you start to embrace this “simplism” when it comes to your nutrition?

Next time you shop, just look at what you put in your cart! Is it filled with processed crap that you can’t read or are most of your meals taken out full of fast food? Embrace “simplism” by choosing more whole foods that are packed with nutrients. Make 50% of your cart whole foods like fruits, veggies, nuts, seeds, beans, lentils, poultry, fish, etc. 

Easy to read, label-less foods. This is Mother Nature’s Fast food and it’s time to embrace it.

10) Time is what you prioritize

How many times have you told yourself in the past week, “I don’t have time for _____!”

When you read between the lines, this is you saying, “I am not prioritizing ______ at this time.”

And guess what? That’s okay. But own that! 

The Healthy Everyday Entrepreneur will tell you that they intentionally choose to prioritize their health + wellness. And then plan accordingly. They don’t let “time” act as an excuse. #REALTALK 

Instead, they use the techniques I’ve talked about including embracing simplicity, habits, long term behaviors that integrate a work life balance that includes themselves and their health at the core. Everything else comes after.

So next time, you catch yourself saying, “I don’t have time for___” ??reframe it and say “I am not prioritizing at this time.”

Tell me: what have you been guilty of saying you don’t have time for when really you just haven’t prioritized it…yet.Love this blog? Want to learn more? Check out our Simply Well Society, our wellness membership and community built for the busy person in mind!

September kicks off fall season and you know what’s on the way soon after…?holidays. On top of our current post COVID state, holidays add another element that can throw not only your routine off but your habits, too!

Here are some not-so-typical things to consider for your Wellness Fall success!

1) Perfect time to build healthy habits

Habits are the framework that affect everything from your daily actions to the results you get long term for yourself, your intimate relationships and your business. Before the holidays even come, now’s the time to start really looking at your habits with an honest eye.

Hone in on this and you hone in on everything! If you had to start with one habit for the whole month of September to improve, what would that be?

2)  Routine Audit

Audit what your mornings and evening routines / rituals are like. Are you doing another routine just ’cause you saw someone else do it? Is it actually helping you?

A question to consider, “If you were to strip away everything from your current routine, what must stay in order for you to feel / do your best?” Keep those items in place and lose the rest.

Great time to establish a new routine that actually works, but frees up time elsewhere.

3) Crush your cravings Before It’s too Late

Before the holidays approach and food choices feel out of control, now’s the time to crush your existing cravings. By doing so, you can once and for all get a hold of your food choices, understand why you eat what you do and implement a simple plan that requires minimal work / time to crush it!

I laid out a step by step craving crusher roadmap to do just this, plus food psychology insights and a full healthy swap guide for all your cravings!

Click here to get your craving crusher roadmap. 

4) Consider a healthy home habits check

What do you even have in the house? Is this supporting your healthy habits? Does it make things a little easier for you the way you have it organized or planned out? Or does it resemble a ticking time bomb that explodes each week?

Consider areas like: your kitchen cabinets, pantry, fridge, freezer, where you keep workout equipment, and how you organize your clothes.

What needs refreshing? Figure this out to help create a will-power less environment that supports you and your goals.

5) Optimize your grocery shopping list 

Grocery shopping doesn’t need to feel chaotic, be something you dread or what feels like a free for all to grab what you want and throw it in the cart type thing.

Instead evaluate how you grocery shop. By doing so, you can save a ton of money, time and actually effectively make meals within minutes! This is why I created a whole course on this and simplified it down to a 3 step process!

?Start here:

-Consider what you have already in your house

-Make a digital grocery shopping list categorized in areas like Fruits, Vegetables, Grains, Protein, Dairy(-ish), Pantry / Bulk, Frozen, Drinks, Miscellaneous.

-Share this list with your significant other or whomever shops so you can both add.

-Then head to the store, or shop online such as Instacart for delivery!

Now you are set up for the week and didn’t even have to leave the house. Now it’s time to prep those meals you want and start using them!

6) Consistency, what *actually* works?

Consistency is one of the biggest things many of my clients first come to me struggling with. Inconsistency with eating healthy, working out, drinking water, sleep schedule, any remorseful look of a routine that feels like its ever-changing… and this inconsistency on top of typically prioritizing their business first over themselves, drove them through cycles of hitting massive burnout, needing week(s) off of coming from a launch only to hit the floor running (yet again) full speed ahead without a plan that integrates both life + work!

And I hear you are struggling with being consistent too?

In any moment you find yourself questioning why you are not being consistent, try to think back to a time where you were consistent and see what was present that isn’t there now? Example: when were you consistent with working out? What was present that isn’t there now?

When it comes to being consistent ?? the key is not relying on motivation that comes and goes, but instead it’s knowing what actually motivates your behavior and action for change. (which you’ll discover through that quick question above).

Cheers to a new month ahead full of infinite possibilities and opportunities each day to choose your well-being in the most simple ways!Want to see more healthy tips for the fall? Head to my Instagram where I’ve been posting some fun recipe reels!

Sourdough is a fermented bread made from a flour + water “starter.” This mixture then begins to ferment using the natural yeasts and lactobacilli (bacteria) we have naturally in our environment including the air we breathe. This bacteria and yeast digest the sugars naturally found in the flour and release as a byproduct, CO2 (air bubbles that help the bread rise) and hooch (aka mix of ethanol and acetic acid).

?? ????’? ??? ?????????

1. The yeast and bacteria “pre-digest” the sugars naturally found in the flour, thus helping lower the glycemic index of the bread. AKA won’t cause the bread to spike our blood sugars as much in comparison as other commercial made bread. A good option for diabetics when paired appropriately.
2. Due to the fermentation activity, it helps break down protective barriers called phytates on the plant, which helps us absorb more vitamins and minerals from the bread!
3. Fermented food = good for our gut health. The more we support our gut, the better we support our mood where much of our serotonin or happy hormone receptors are. Also supporting gut health helps support the immune system too!

 ??? ?? ? ??? ????????

1. Grab your tools ??silicone spatula, two glass jars, cheesecloth or something porous, kitchen scale. Pull out your two ingredients ??Flour and water
2. ??? ??????? ??? ??? ? ?? mix 100 grams flour (whole grain is my choice) + 150 grams water. Cover with cheesecloth and let it sit out on the counter for 24 hrs until your next refreshment or “feeding.”

This refreshment cycle can last anywhere from 6-10 days until you have a nicely fermented starter you can use in breads, pancakes, waffles and more!For Day 2 and beyond, check out one of my favorite resources.

No matter the time of year, our immune system needs some boosting. From foods to supplements to drinks, there is so much you can do to get you to feeling more like yourself again!

Here’s some of my go-to wellness remedies you can find in my natural medicine cabinet:

1. Elderberry drops: 1-2 dropper full added to your water.
2. Sambucol pastilles: these little gel-like lozenges contain a mix of Vitamin C, zinc and honey! Make sure to have this with food as zinc can upset an empty stomach.
3. Vitamin C: keep dose small to get better absorption. A good goal is between 250-500mg. You can absorb about 250mg at one given time. If it comes in a packet like Emergen-c, take in divided doses to get the max benefit.
4. Boiron homeopathy products: like Cold Calm for cold symptoms, Sinus Calm for sinus symptoms or Oscillococcinum for flu-like symptoms – these are dissolvable tablets or pellets under your tongue.
5. Zicam: to get a head of a cold as soon as the symptoms start
6. Oregano, peppermint and pine oil: use a few drops of each of these in a diffuser in your home, your home office or at your desk (if you don’t have a diffuser I highly suggest one!)
7. Ginger chews: for any nausea or upset stomach. Keep a bag of these on-hand! They come in a variety of flavors if the original flavor is too strong, try the peanut butter flavor or even fruity flavors like mango or apple. Different brands provide different options. 
8. Ginger tea or peppermint tea: for an upset stomach or heart burn / acid reflux. If you aren’t a lover of either of these flavors, you can take this ‘by the spoonful’ by making a concentrated tea mug using multiple bags of tea and use a spoon to take a sip every so often. Or if you enjoy the flavors, make a full mug to enjoy.
9. Water and nourishing foods (e.g. keep stocked on chicken soup, bone broth from kettle & fire using this link for 20% off to stock up on, bananas, oatmeal, warm colored fruits and veggies and green smoothies by the pack / green powders or green leafy veggies, etc.)
10. Rest which means actually resting your body and mind. It can be one of the hardest things to do when you are busy but actually resting is necessary to recover.

Keep these stocked on hand so you have it when needed. I find these oh-so necessary to aid a quick recovery! Want to check out some of these products and stock up on them right away? Head to my Amazon Store which features these as more.

Habits got you feeling stuck? This 3-day part video series for remaking over your habits, what to do to rebuild the most important ones and long term strategies you can begin using today! Take this day by day to really explore these – personally for you!

Day 1: All About Habits

Day 2: The Solution – To Break and Rebuild Health Habits

Day 3: Long term strategies to sustainable habits