Category: Hot Body Habits

Golf’s Not Just for Grandpas: Your New Favorite Outdoor Hobby

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(A break from gut protocol talk, I’m on and off anyway so let’s talk about something fun)

Okay, let’s be real. When most of us picture golf, we might think of super quiet greens, serious faces, and maybe even a bit of a snooty vibe. And hey, we totally respect the tradition and skill that goes into the game, but for us? Our golf days look a little different.

For the Pink Tee Society, it’s more about laughing at ourselves, soaking up some fresh air, and, yep, the satisfying clink of a cold seltzer, or a hit of the Pennifer 🍃 if you prefer. The actual golf swing? Still a work in progress, but we’re here for it! We’re not afraid to mess up, it’s all part of the game. We all have goals to improve all while having fun with friends outside in the sunshine; just as important as hitting that little ball in my opinion.

Honestly, we were a bit hesitant about golf at first. It seemed… intimidating. Expensive. Maybe even a little too proper for us. But after a friendly nudge from Society co-founder Leana, we finally jumped in, starting with practice at an indoor golf range, and joining a few small-group training sessions. Even after just a couple lessons we had much more confidence in the way we played, a work in progress, and guess what? We were hooked! It wasn’t just about the satisfying thwack of a decent shot (though those are still met with girly screams!), it was the whole vibe! Cute outfits to chill time to exercise – it’s a win- win – win.

Forget all those stuffy golf stereotypes – for us, it’s become the perfect excuse to hang out with our “girl gang.” Leisurely rides in the golf cart aren’t just about getting to our next slightly-off-target ball; they’re our mobile chat rooms, our brainstorming sessions, and the stage for some great (and sometimes ridiculous) conversations. There’s magic happening out there on the course!

Now, let’s talk about the (all day) happy hour aspect. Personally, I don’t drink alcohol and haven’t since 2018, but can still appreciate the fun that comes with a couple of pops in the afternoon. I usually take a couple La Croix with me and that can be just as satisfying for me 🤤 Add in being surrounded by the beauty of the golf course and that’s a recipe for good times! I like a hit or two of the Pennifer, or Penjamin if you’d rather, with my La Croix. There is a slightly higher chance of losing a ball in a pond or the woods, but we’re all about being responsible. Staying hydrated is super important, and we know our limits to make sure everyone has a safe and awesome time. But that little bubbly treat? It just adds to the relaxed, celebratory feel of our rounds.

In the end, it’ all about tearing down those walls that might keep other women from trying golf. It’s about showing you don’t need to be a golf pro (or even consistently hit the fairway!) to have a blast. It’s about embracing the learning curve, laughing at our less-than-perfect shots, and genuinely celebrating the tiny victories – or big, like that one time I chipped it onto the green and it rolled into the hole! That’s huge in my book.

The best part of this laid-back approach? It takes all the pressure off. Suddenly, the focus isn’t just on nailing the lowest score. It shifts to enjoying your friends, soaking in the gorgeous scenery, and just moving your body outdoors. We’ve actually found that this chill atmosphere makes learning way more relaxing, as long as nobody is waiting to tee off behind you 😅 Less tension, more laughs, and a whole lot of cheering each other on as we navigate the crazy ups and downs of golf together.

So, if you’ve been curious about golf but felt a little nervous, we’re here to tell you: grab a friend (or three!), maybe pack a few of your fave snacks and beverages (where it’s cool to do so!), and head to the course. Don’t sweat your swing; just focus on having a good time and soaking up the experience. You might just surprise yourself with how much you fall in love with it! Cheers to good times and even better company on the green! 🥂⛳️

We’d love to hear about your favorite courses! Pink Tee Society loves The Tanglewood Golf Club in Chagrin Falls, OH 💚

Pink.Tee.Society is new on Instagram! Be one of our first 100 followers 🌟

P.S. Ready to Power Up Your Swing? Are you a woman golfer looking to add more strength, flexibility, and control to your game? I’m exploring creating a tailored strength and mobility program specifically for golfers like us! This program would focus on movements that directly impact your swing, help prevent injuries, and boost your confidence on the course.

If you’re interested in being one of the first to know more, or if you have specific areas you’d want to focus on (like more power, better rotation, or banishing that pesky back pain!), drop a comment below! Let us know what you’d love to see in a golf fitness program. Your feedback helps build something amazing just for you! ⛳️💪

Can Diet Help Autoimmune Disease? Let me find out…

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This is a road I’ve been down before. More than once, actually. It’s been well-documented here on this blog in the past, but I’ve never done it like this, the way I’m about to, before. A quick background:

  • I randomly started a round of Whole30 in 2018 and it changed the way I looked at food forever. I did it to literally “see if I could do it” -and I did! But even though I learned a lot about how food works in MY body specifically, I went straight back into my old eating habits (Standard American Diet, with some “health” food mixed in). At this point in time, I didn’t have psoriasis flareups – or at least not until after this program.
  • In 2022, I was part of an online wellness community (read: MLM (that I loved)) that had a new food sensitivity elimination program, at the time, called Gut Protocol. Same idea as Whole30 with more parameters around the right amount of nutrients for your individual body. I didn’t expect changes to my skin, but one day, a few weeks into the elimination program, the most significant patch I had was almost entirely faded – like ALMOST ALL THE WAY GONE. But what did I do? I finished the program and thought, “I’m healed!!!!!” and went right back to eating the old way, when clearly my body needed more time.

I didn’t learn my lesson either of those times. I saw the clear changes, yet still believed healing was a destination, not a journey.

So here we are, present day. I am restarting the Gut Protocol because I know in my heart the way we eat and everything we consume makes an impact on our overall health. I’ve seen it before, and I have high hopes that I will see a change again! So here’s what this means:

  • Eliminate top allergens from my diet
  • Drink at least half my body weight in ounces of water
  • Keep caffeine intake low (less than 200mg/day)
  • No more than 10g/day

Maybe you’re asking, so what will you eat? I actually have a hard time eating as much as I’m supposed to on this plan. The focus, as always, is essential nutrients.

  • Protein: I don’t eat meat, so my proteins will come from tofu, tempeh, protein powder (this one), and beans.
  • Carbs: Rice, oats, potatoes, quinoa, millet (a food I never had before doing GP, but is now a favorite!!)
  • Fat: Avocado, nuts, hummus, olive oil, nut butters
  • Vitamins & Minerals: Any and all fruits and vegetables

Mixing and matching these different groups easily creates well balanced meals that leave me feeling full AND energized! It honestly amazes me how great we can potentially feel when nourished properly, and how DIFFICULT people have made the process seem. You don’t need the latest fad diet to do the trick. And even if you don’t want to do a full elimination program, taking a moment to think “do I have all the essentials covered?” can take you a long long way in your health journey.

So how is this time different? I’m in it for the long haul. In the past, I went the full 30 days of the program, and went straight back into reintroducing the top allergens and into the old way of eating. This time, I’m going as long as I can. I can admit – I do get to a point where I feel like F* THIS and go back to eating some processed junk food. After I overindulge on this stuff, I instantly feel miserable and feel like IT’S NOT WORTH IT. It happens every single time. If I could learn how to have small treats, that are still satisfying, without OVER-indulging to the point where my body HATES ME – that’s the real goal here.

Today, Monday May 5th, is my Day 1. I woke up this morning and sipped water, my favorite pre-workout (allowed on this plan), and a ginger turmeric shot. I haven’t eaten breakfast yet, but as soon as I finish writing this I’ll be headed into the kitchen to figure out what to make. I don’t ever have a big appetite in the morning, but in order to eat all the food I need (which includes six cups of vegetables) I have to start early. I’ll admit, nothing sounds appetizing at the moment, but my tummy is growling loudly after having my ginger shot! I could eat leftovers or I can make oats. I don’t want either. Actually what sounds great is some toast – easy and delicious, one of my favorite things to eat – but gluten is one thing I’m supposed to avoid during this time. I do plan to make gluten free bread at some point, but I’m usually lazy. ***Edit: I decided on a vanilla protein shake made with oat milk. I’ll snack on some pistachios while I drive to the grocery store. So that gives me a protein, a carb, and a fat for breakfast!

Next week I will share my food journal for the week, which documents everything I’m eating, plus how I’m feeling one week into eating this way. Overall I feel pretty good right now, but I want to see if I can feel even better just by changing what I’m consuming (I know I will).

Do you know someone who could benefit from improving their autoimmune symptoms? Share this post with them!

If you understand my struggles and feel comfortable sharing, I’d love for you to comment below or send me a message so we can connect!

The Secret to a Healthier Nation? Move Like Our Elders.

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We live in a culture obsessed with high-intensity workouts, grueling gym sessions, and the relentless pursuit of peak physical performance. But what if the key to a healthier country wasn’t in pushing ourselves to our limits, but in embracing a gentler, more sustainable approach to movement? What if we took a page out of the playbook of our elders? Here’s my theory:

When you picture a senior engaging in exercise, what comes to mind? Perhaps a leisurely walk in the park, a gentle stretching routine, a calming Tai Chi session, or some light gardening. You probably don’t envision them crushing heavy weights or sprinting on a treadmill for hours. And yet, this consistent, low-impact approach to movement holds a profound wisdom that could benefit us all.

Debunking the “No Pain, No Gain” Myth

I’m not saying lifting heavy weights or pushing yourself is a bad thing, far from it!!! The science is there that proves lifting weights has many benefits. But what I’m saying is it doesn’t have to feel like punishment to be effective. Health benefits can be achieved through regular, moderate activity, no doubt there. Research consistently shows that even small amounts of regular movement can drastically improve cardiovascular health, aid in weight management, boost our mood, and increase energy levels. The issue with lifting heavy is the high rates of injury and burnout that can accompany intense training, and the appeal of a gentler approach becomes clear. The biggest thing to consider is what YOU like, and what feels good for your body. If you aren’t a professional athlete, or dreaming of becoming one, it’s okay to take a low key approach to fitness.

The Wisdom of Senior Movement

Our seniors often intuitively understand the importance of moving their bodies in a way that is sustainable and enjoyable. Their fitness routines often prioritize:

  • Consistency: Showing up for movement regularly, even if it’s just for a short period.
  • Low Impact: Protecting their joints and minimizing the risk of injury.
  • Functionality: Focusing on movements that improve balance, flexibility, and the ability to perform everyday tasks with ease.
  • Mindfulness: Often incorporating a sense of body awareness and presence during their activities.

The Universal Benefits of Gentle Movement

The beauty of this “senior-style” movement is its universal applicability. The benefits aren’t exclusive to older adults; they extend to everyone, regardless of age or current fitness level:

  • A Healthier Heart: Regular, moderate activity strengthens the cardiovascular system, reducing the risk of heart disease.
  • Sustainable Weight Management: Consistent movement, even at a lower intensity, burns calories and supports a healthy metabolism.
  • A Happier Mind: Gentle exercise is a fantastic stress reliever, easing anxiety and lifting our spirits.
  • More Energy, Not Less: Moving more can combat fatigue and leave us feeling more energized throughout the day, where if you did a long, high-intensity workout you might feel more depleted the rest of the day.
  • Stronger Foundations: Light strength training and weight-bearing activities, common in senior routines, help maintain bone density and muscle mass at any age.
  • Improved Stability: Focusing on balance and flexibility, as many senior exercises do, reduces the risk of falls and improves overall coordination for everyone.

Making Gentle Movement Your Own

The best part? Incorporating more gentle movement into your life doesn’t require a gym membership or hours of dedicated training. It’s about weaving movement into the fabric of your day:

  • Take those short walks: Even 10-15 minute strolls throughout the day add up.
  • Embrace the stairs: Your legs, and heart, will thank you.
  • Stretch it out: Incorporate simple stretches or light yoga during work breaks.
  • Dance like nobody’s watching: Put on some music and move!
  • Get your hands dirty: Gardening is a great way to move your body and connect with nature.
  • Find joy in movement: Explore beginner-friendly classes like Tai Chi, gentle yoga, or even water aerobics. A little movement, daily, goes a long way!

A Healthier Nation, One Gentle Step at a Time

Imagine a nation where we prioritized consistent, enjoyable movement over punishing workouts. A nation where we embraced the wisdom of our elders and understood that the key to long-term health isn’t about pushing harder, but about moving more, and moving mindfully.

It’s time to redefine what “exercise” looks like. Let’s shift our focus from the fleeting intensity of the gym to the sustainable power of gentle movement. Our bodies, and our nation’s health, will thank us for it!!

What kind of gentle movement will you add into your day?

Bianca Belair’s Biceps…

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This is what sparked my motivation/inspiration to start lifting weights again lol.

I was out of the wrestling loop for a while, but the obsession started way back in the summer between 7th and 8th grade (20-something years ago 😅). My sister was going to a meet & greet with The Hardy Boyz at Geauga Lake amusement park, and the friend she invited couldn’t go so somehow I was the backup??? – at the time I only had second hand knowledge of wrestling because my sis watched it. I had no true interest — until Jeff Hardy shook my hand and I went 🤯🤯🤯 and the rest is history. Obsessed doesn’t even begin to cover it. I had a ring name, I signed it like autographs, I acted THE PART for a solid two years.

Sometime in high school my interest started to taper off, somewhere around 10th grade feels about right, and it would be YEARS before I watch again. Here and there I would turn on RAW (when I’d remember it was on) to “check in” and would quickly say “WHO ARE THESE PEOPLE THIS IS TERRIBLE,” without ever giving it a true chance. Flash forward to recent times – I gave it a better chance and became interested in some of the storylines, and can say I was excited for Wrestlemania this year! And it did not disappoint. I mean did you see Seth Freakin Rollins’ entrance??? Legendary.

So anyhow all of this to say – as I’ve been watching more frequently – I instantly noticed Bianca Belair’s muscles one day when she came out for a match or interview or something and again I went 🤯🤯🤯 As a former bodybuilding competitor who has fallen away from the gym hustle, it made me flash back to how people used to react to my arms lol. I’m 5’0″ but I was BUILT and looked super strong during the competition season (see below). Maybe not as built as Bianca or Rhea 💪💪 but for my petite frame I looked badass!

I’m not saying I’m not fit or strong now, but since my ovary surgery I have only been working on my core strength. Important, of course, but I’m ready to add on! Barre has been my obsession for a couple years and it’s absolutely possible to grow strength and have defined muscles with barre alone, but there is a part of me that misses that time in the gym! I don’t think I’d want to go back to hours in an actual gym, but I’ll get back into my home workouts I love so much!

Here’s my plan; I’m adding in little bits at a time, it’s what I’ve found to work well for me in terms of consistency.

  • Continued Pilates: A friend and I FaceTime several mornings a week to do 30 minutes of classical Pilates together – one of the easiest ways to stay accountable; a workout buddy. And a strong core helps with everything in life!
  • Add on 5 minutes of strength training (upper body or lower body or full body). Build up each week (10 mins, 15 mins, etc).
  • Take a walk daily, 5-30 mins
  • Stretch every morning, 5-30 mins
  • I’ll continue to do Barre too because it’s sooo good for mobility and flexibility, and booty gains!! I record workouts to add to my app regularly (Hot Body Habits at the top of this page)

The key is selective variety. It’s good to keep the body guessing when it comes to movement, but when trying to build muscle it’s also about consistently pushing the same muscles in a similar way each week – that repetitiveness is what builds! So I’m keeping a variety of styles in my repertoire to make sure I’m covering each muscle group plus getting a good stretch plus moving in a way that feels good, forever!!!!! Going with the flow 😎

Tell me your favorite Wrestlemania match OR tell me if you like a morning or evening workout better 🙌

Quick Self-Care Secrets for a Hotter, Healthier You

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We all know the feeling: Life gets busy. Deadlines pile up, family commitments demand our attention, and suddenly, those well-intentioned self-care routines fall by the wayside. You might find yourself reaching for convenience over nourishment, skipping workouts, and feeling the stress build. But what if I told you that achieving a healthier, “hotter” body and a more balanced life doesn’t require hours of grueling workouts or elaborate self-care rituals?

Enter Hot Body Habits: Quick Self-Care for Life, a transformative program, designed by me, to help you weave simple yet powerful self-care practices into your daily routine. This isn’t about drastic changes or unsustainable habits. It’s about embracing small, consistent actions that lead to significant and lasting results – both inside and out.

What is Hot Body Habits all about?

This program understands the realities of modern life. It acknowledges that time is precious and energy can be limited. That’s why it focuses on:

  • Bite-Sized Self-Care: Forget hour-long meditations or intense gym sessions. Hot Body Habits introduces you to quick and effective self-care strategies that can be put into practice in minutes throughout your day. Think mindful breathing exercises, short bursts of movement, and conscious food choices.
  • Building Sustainable Habits: This isn’t a quick fix. I’ll guide you in developing habits that seamlessly integrate into your lifestyle, making self-care a natural and enjoyable part of your day, not a chore.
  • Holistic Well-being: The program recognizes that a “hot body” is more than just physical appearance. It encompasses feeling energized, confident, and mentally strong. Therefore, it addresses various aspects of self-care, including movement, nutrition, mindfulness, and stress management.
  • Expert Guidance: I’ve been on my own journey for close to ten years, plus many years of *wanting* to live a healthy lifestyle. The program provides the tools, resources, and encouragement you need to stay motivated and on track.

Why is Quick Self-Care so Powerful?

The beauty of quick self-care lies in its accessibility and consistency. By adding small, manageable actions throughout your day, you can:

  • Boost Your Energy Levels: Even a few minutes of movement or mindful breathing can revitalize your mind and body.
  • Reduce Stress and Anxiety: Simple relaxation techniques can help you navigate daily stressors with greater ease.
  • Improve Your Relationship with Food: Conscious eating habits, even in small doses, can lead to healthier choices and a greater sense of control.
  • Enhance Your Physical Well-being: Short bursts of exercise can contribute to increased strength, flexibility, and overall fitness.
  • Cultivate a Positive Mindset: Prioritizing self-care sends a powerful message to yourself that you are worthy of your own attention and care.

Ready to Embrace Your Hot Body Habits?

If you’re tired of feeling overwhelmed and neglecting your well-being, Hot Body Habits: Quick Self-Care for Life offers a refreshing and effective approach. It’s about making self-care accessible, sustainable, and ultimately, transformative.

ALL CONTENT available RIGHT NOW for just $11.11!!

  • Four 15-minute workout videos
  • Two stretch videos
  • 2 healthy habit videos

Click here (or Hot Body Habits at the top of this page) to learn more and get a jumpstart on your journey towards a hotter body, a calmer mind, and a happier life with me, Kate Needs!