Category: wellness

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! ⛳️💪

Week 3, Whole30/Gut Protocol for Autoimmune Health

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It’s the night time snacking that’s hard to get away from.

I “started” this round strong, but it’s been up and down ever since. I feel “on” again currently. I get into these mind frames like, “who cares I can have a little extra sugar today.” And every time it ends up in my skin flaring. So then my brain goes, “well is it the sugar alone that makes me flare or is it dairy and gluten too?” I *think* gluten or carbs or whatever can act like sugar in the gut? And maybe dairy is the same? I could Google it I guess. *Plz hold*

Okay here’s what I learned 😆: Dairy has lactose which breaks down into glucose during digestion. So yes, lactose being a natural sugar, it causes blood sugar spikes. Like processed sugar. Carbs are broken down into glucose too. This is different from processed sugars, but it’s all in the same family, I think?

With this Googling I also learned this is a known connection, between autoimmune disorders and glucose. Here’s what I learned from my search, word for word, from the AI Overview, pulled from NIH.gov:

“High glucose intake can exacerbate autoimmunity by increasing Th17 cell responses and disrupting glucose metabolism, which can impact the gut microbiome and immune system function. This can lead to excessive immune cell activation, inflammation, and tissue damage, as seen in autoimmune diseases“

I’ve looked into autoimmune info before, but there is so much of it and I have a short attention span (ADD) so I don’t ever get very far. I have an appointment with my dermatologist in a couple weeks, but up until this point I haven’t had any medical intervention for my flare ups, it’s all been trial and error with the way I eat. I think if I could be consistent in my efforts for longer than 30 days, or in this current round’s case longer than 10 days, I would see REAL significant improvement, I feel like I could be totally clear if I stick to the course. That’s the hardest part.

Even in the rounds I have completed I get to the 30 day mark and get so excited to eat different kinds of foods that I dive in head first, no looking back. After 30 days you’re supposed to start slowly adding foods from the “no” list back into your diet, one at a time, to see if any old symptoms come back. I usually rush this process thinking I know exactly how things will turn out. But this time I’m wondering, what happens if I keep going? I don’t feel deprived while eating this buttoned up way, I just get to a point where I’ve watched my family eat all kinds of fun foods and I get tired of saying, “I can’t have that delightful ice cream/pizza/candy right now.” So I eat whatever I want, but that moment of joy doesn’t last very long before I start feeling regret because my skin flares.

I know I’m going to get some kind of magic pill when I see my dermatologist, and frankly, I’m ready to try it after years of yo-yo-ing with this way of eating. I want to be the healthiest version of myself, but if my recent ovary surgery has taught me anything it’s that sometimes we need help from professionals; we can’t always do everything on our own! I couldn’t have learned about the mass on my ovary without seeing a doc. I can help my symptoms regarding my skin through diet, but I don’t really know what’s happening on the inside until I learn from every angle. I believe Western & Eastern medicine should work hand in hand!

So going forward, I’m doing my best! Slip ups will happen, but I always see positive changes in the first few days of being back on track which makes great motivation. As I learned in week 1 and 2, planning and prep is very important. Without it, it’s really hard to stay on track.

There is a part of me that wants to start living like a French person, meaning, going to a market every day to buy fresh foods for the current day of meals – but I don’t live within walking distance of a market or store, and I hate driving. I do have a small farm stand about a mile away from my house that I could take the time to walk to during the summer, and would possibly enjoy doing in the morning sun, but I have one hang-up preventing me from going all in: No Sidewalks. I live in the middle of nowhere and we have no sidewalks on our long country road. Not only that, but it’s also a semi-main road that a lot of people use to get to various neighborhoods around us. It’s not super busy, but the cars drive fast and there are a couple hills that obstruct the view. Then, the farm stand is on the State Route connected to my street. More fast cars. I’m hoping one day sidewalks will be built since we do have a park on our street, but no plans as of yet. A mile doesn’t seem too bad, and Maps says it will take me 27 minutes to walk there, so a little over an hour with veg picking time total to get what I need. This is probably the same amount of time it would take for me to drive to and shop my nearest Aldi, so this is something I’m really going to consider doing this summer! Thanks for helping me talk it out 😂

Anywho – I’m working my way to live a simple straight-forward life, full of health and wellness and vitality. I work hard to live in a way that brings me joy and hope to influence others to find joy in their life! It all starts with self care ❤

What kinds of little things do you do during the day that makes you feel healthy?

Week 2, Whole30 + Gut Protocol

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Find the week 1 recap of my current round of food sensitivity elimination here.

I came out of week 1 feeling pretty amazing; regular 💩, bloat-free, ready for more positive feelings surrounding my health and how I’m feeling physically! I was a little unprepared in the day to day because I didn’t prep any food ahead of time – which is really a game changer for completing this entire program with little stress! So let’s talk about week 2…

I strayed from my path 😶

I ate ice cream with my family. Throughout the week I ate sour gummies, chocolate, and too much gluten free bread – which technically isn’t against the rules, but for the amount of bread I ate I have to tattle on myself. It’s definitely not recommended on Gut Protocol, and even if Whole 30th basically says you can eat as much as you want I’m sure they would frown up on consuming a loaf of bread in just a couple of days. But I’m moving on…

I’m not beating myself up for getting off track. Not even a little. This is a big switch to make, from eating lots of low-nutrition foods to eating lots of nutritious foods – the mind and body will crave the sugar and caffeine for a little while, especially if you regularly consume a lot, but the switch will happen and you will begin to feel amazing in a relatively short amount of time! And I’m talking to myself here 😅 I have to remind myself that if I just stick with it for a little longer I will feel great for a long long time! And feeling good feels good. I want to always choose feeling good over falling back into old habits again and again.

So here’s my plan for this week.

Today is Memorial Day, meaning a day off of school for my kid. I know she’ll sleep in so it’s a typical morning for me: pack my husbands lunch (because he doesn’t have the day off), mix some preworkout, walk on the treadmill (currently), stretch + Pilates, then breakfast. Luckily, I have leftover food from preparing husbands lunch this morning so I will just have to warm it up and add some greens and a dressing of some kind. It came together quickly this morning: (frozen) riced cauliflower, tofu, bell peppers, onion, tomato. It smelled great, even at 5:30 am 😆 I don’t usually have an appetite first thing in the morning (I like to start my day with this) and I don’t always make extra so I’m happy to have food ready for after my workout today!

From there, I want to prep some food. Like for real this time. I have ideas for meals (just like week 1), but this time I will make some rice and quinoa, chop the veggies I have in the fridge (zucchini, bell peppers), I already washed the grapes and put them into a bowl for easy access, and I will press a couple blocks of tofu so they are ready to go for meals quickly. I used to LOVE cooking and couldn’t wait to make meals every day – until I hit burnout. Now, I get motivated to cook by serving myself a beverage (usually just La Croix, I’ve been sober since 2018), I put in an earbud that’s connected to my laptop, and I watch (or mostly just listen to) Sex and the City. This is the one show I know by heart and can be entertained by the content without really having to watch the screen. Do you have a show like that? Background noise that also brings a little joy to your heart at the same time? (Currently working through season 6, the last one, but I will inevitably start all over again from the beginning once I reach the final episode. There is something about the first season that gives me great nostalgia for a pre-internet era).

So it all comes down to the planning and preparation again. I had my fun last week with sweet treats (maybe I can blame hormones?), but this week I’m back on track. I saw the beginning of some results already in week 1, and I want those back!! Things are okay at the moment, but I really saw a difference in the way my skin looks and feels (remember: psoriasis) in week 1, and now regressing in week 2 with the extra sugar intake. Am I allowed to say diet can affect autoimmune disease yet? I see a difference, but let’s see what happens in the next few weeks as I WILL DEFINITELY stay on track (I hope 🤞).

PS the Plant-Based Reese’s Cups? Fan-freaking-tastic 😋😋😋😋😋 I ate them all so I won’t have any to tempt me this week 😆😆😅😅 an obvious tip for during your food sensitivity elimination? Don’t keep tempting junk food in the house 🙅‍♀️ or at least keep it out of sight, if you have family who still wants to eat it 😆

Whole 30/Gut Protocol Week 1+

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If you haven’t yet, read my previous post first, then come back to this one!

There is one thing that is extremely important to remember when starting a food sensitivity elimination program, like Whole30 or Gut Protocol, that can make or break the success you have: preparation.

I’ll admit I came into this round confidently, cocky even, because it’s not my first experience with these types of programs. I felt prepared. I even went over all the information, for both programs, just in case there was anything I didn’t remember; there wasn’t. I know every last bit, down to how much food Gut Protocol recommends I eat for my weight, how much sugar I’m allowed daily, and the optional foods to give up. I remembered everything! Except…

The actual food prep part of planning ahead. I had some ideas for meals I was going to eat, but I did no real planning ahead for tricky times. I figured since I spend most of my time at home I wouldn’t run into very many obstacles as far as meals go; I usually cook all my meals anyways. But, as you may have guessed from my tone, during this first week I had several days where I had things come up that I wasn’t prepared for, nourishment-wise, so I ended up feeling hungry during the day!

Originally, I was planning to stick with the Gut Protocol version so I know I’m getting just the right amount of nutrients for my body and I can get back to feeling my very best – but I forgot how difficult that can feel when you’re switching from a standard diet – not paying attention to nutrients or anything – to a buttoned up version that your body thrives on. So I found the middle ground, that is – Whole30. Whole30 specifically says in its instructions to not worry about calories in the beginning, just focus on getting in the “right” types of foods for now. This makes it a lot more manageable in my opinion! Instead of counting containers for every meal, I just make sure I’m eating the foods that are “allowed” during this 30 day program, and I’m feeling great already!

Gut Protocol says, “change starts on day one” – and it’s dang true! Yes there is a difference in energy right away, but the thing I always notice first: 💩💩
I know, TMI…but THIS IS IMPORTANT. Imagine – every morning, like clockwork, you know you’re going to go. And you know it’s going to be easy and complete. Think about what that’s like. I know know. You get it. Let’s move on.

I have my food journal entries for each day of the first week, but you’ll see my motivation for journaling fell off towards the end of the week. The first day of something new is always the most motivated, right? It’s the rest of the time you have to focus harder to really stay committed! I’ve always said, motivation is like a bad friend: they are there when it’s convenient for them, but not always when you need them most. That’s when we have to remember we are strong and it will be WORTH IT and we will feel so proud to have accomplished something so tricky. We can do hard things! For the greater good.

Days 1-6 of elimination

Have I mentioned recently that I eat plant based? I’ve been meat-free since 2018 and it was one of the biggest switches for my health to date. It’s not enough to just give up meat though, it’s very important to make sure you replace those nutrients with other foods. That’s why “junk food vegans” or some vegans, in general, feel like garbage – because they are neglecting essential nutrients! When I figured out how to balance nutrients, even on a plant-based diet, that’s when the real changes started to happen. The catapult that pushed me towards eating better and becoming plant-based? My first round of Whole30 in January 2018. When I tell you this kind of program is life changing in all aspects – from energy, to your skin, to digestion – everything can change in a few short weeks.

So how do I feel right now?

I’m about 10 days in and I’m feeling very motivated now to keep going! I’ll admit around day 5 (and the start of my cycle) I was having a lot of big emotions, so I slipped up on my sugar intake. The normal allowance is 10 grams of sugar per day; I ate some microwave popped kettle corn, which didn’t say it had added sugar but there has to be some kind of sweetener added? The ingredient list was unclear, it didn’t mention sugar but it did say in the allergen list there was milk in it – but I didn’t see that on the ingredient list either?? Sometimes things are unclear – do your best.

Both programs say to try to follow the guidelines as closely as you can, but with any major lifestyle changes things are bound to come up. This is why preparing ahead of time is important, so when you run into situations – like social events or when your fam wants to order pizza – you already have a plan! STICK to the plan. You’ll be happy you did. Yes you’re going to want to give in to the pizza or cake or whatever, but during your 30 day elimination – STAY THE COURSE! You’ll have your best results – meaning you’ll FEEL your best if you make it through all four weeks, without getting off track.

Considering a food sensitivity elimination program? Be sure to PLAN AHEAD! I’m not suggesting you plan every single meal, but there is a ton of info out there now for meals and food ideas, making your journey (potentially) much smoother. Keep some breakfast, lunch, dinner, and snack ideas handy, and if you can, prep some things ahead of time to make your life easier during your 30 days. A few quick prep ideas:

  • Cook grains ahead of time; rice, quinoa, millet, etc. can be cooked then stored in the fridge for a few days. Add to meals, salads, etc to make meals quickly.
  • Chop fresh veggies ahead of time. Store in the fridge and grab as needed for snacks or meals; ready to eat raw with hummus or a compliant dip, or they’ll be ready to cook when you’re prepping dinner.
  • Keep your water bottle full and nearby at all times! Arguably the most important essential nutrient. Keeping up on your hydration can help keep you feeling full in between meals.
  • Wash and cut fruit so it’s ready to grab at any time! Fresh fruit is the savior of food sensitivity elimination. When your body and brain are craving sugar (and it will, especially in the first week) fruit is there to satisfy! I love having grapes on hand, in particular, because once they are washed and put into a big bowl in the fridge all I have to do is open the fridge door and there is a sweet snack waiting for me!
  • This one is a bonus but super helpful: Make a plan each evening for the next day of meals/snacks. Prep what you can ahead of time so it’s easy to prepare when you need it. Having a plan is half the battle…but it doesn’t have to feel like battle – just make tiny plans along the way!

This way of shifting how I eat has continually shown me how amazing food can make me feel, inside and out. Are there other environmental factors that affect the way we feel from day to day? Of course. But food, nourishment, is the one thing we are in complete control of every day. Within one week I see positive changes in the way my skin looks and feels, and as someone with an autoimmune issues that I deal with regularly – this is life changing.

Want to learn more? Click the tab at the top of the page that says 4 Weeks to Heal w/ Food for a complete outline of the contents of the program I follow.

I’d love to hear about your journey in autoimmune issues and/or food sensitivity elimination!

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?

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!

Mindfulness Moment: Tea Tray

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What is a mindfulness moment? Definition: a deliberate act of bringing one’s attention to the present moment, without judgment. Basically, something that forces your brain to slow down and ENJOY this exact moment in time, because our brains are constantly trying to review the past, or, rehearse the future. We have to let our brains rest, even for a short moment, so it can come back refreshed and ready for more “stress” of the day.

I found this idea while scrolling YouTube, and immediately felt the need to set up my own tea tray.

A tea tray consists of several items, including tea, that can help you enjoy a quiet moment all to yourself, while staying present in your mind, thanks to these select few items. There are no rules to building a tea tray, as far as I know, but here are a couple things I’ve learned are standard for a tea tray:

  • Tea or some kind of (warm) beverage. Feel out your vibes here. There are so many kinds of tea out there, find something you’re in the mood for. I have a large glass kettle, so I don’t keep it on my tea tray, but keeping it nearby is handy for when I need a warm up. If it’s a sunny Spring day then you might opt for a cool, icy bevvy instead.
  • A snack is a must. I’m a self-described Snack Queen so this one is obvious to me. A snack is always in order! Sweet, salty, fruity, you name it. Keep it light and simple so you don’t have to worry about utensils or a mess.
  • An activity or two. A book, a journal, playing cards, a crossword puzzle – something you can do, with ease, while you enjoy your tea. Rest being the focus for this whole entire idea.

Also, the tray you put everything on can become a part of the joy itself! Fancy tray or not, there is something that feels ultra fancy about carrying the tea tray through the house to your comfy spot. I think of one of the maids in Pride & Prejudice bringing a tea tray to the mother and sisters in the drawing room, right before Mr. Bingley comes over unannounced. Okay we’ve derailed.

How often do you get to take a peaceful moment for yourself? Maybe you can squeeze in time for a tea tray this week! Can you make 20 minutes of quiet time for you to enjoy a snack and beverage, by yourself? I really believe these small moments of solitude are what can help us live carefree in the more stressful parts of life. Here’s why:

  • Present Moment Focus:
    • It’s about shifting away from dwelling on the past or worrying about the future, and instead, engaging with what’s happening right now. This can involve paying attention to sensations, thoughts, and emotions as they arise.
  • Non-Judgmental Observation:
    • A key part is observing these experiences without attaching labels of “good” or “bad.” It’s about simply noticing, accepting, and allowing them to be. What’s meant to be will be!
  • Wellness Connection:
    • This practice contributes to wellness by:
      • Reducing stress: Lessen the impact of anxious thoughts.
      • Improving emotional regulation: Bring awareness of and acceptance of emotions.
      • Enhancing mental clarity: Train the mind to focus, which can improve concentration and decision-making.
      • Promoting physical health: Reduce the physiological effects of stress, such as high blood pressure.
      • Increasing overall sense of well being: by allowing a person to appreciate the small things in life!!!!!

A mindfulness moment is a tool for cultivating a greater sense of awareness and balance, which are fundamental components of holistic wellness. By taking these moments for yourself, you are creating a healthier you! Tiny habits create a long life of feeling GOOD; what more could you ask for???

All that being said, here’s what I put on my inaugural Tea Tray:

  • Tea: Sweet Tangerine Positive Energy tea by Yogi Tea, with lemon
  • Snack: Grapes and strawberries
  • Activity: Oracle cards (like tarot cards but with broader topics)

A ritual I will continue to come back to through the seasons, the tea tray has brought me a simple form of joy I can turn to any time of day! Plus there are infinite options of items to add, so we’ve only just begun!

I’d love some inspiration!! Share your favorite Tea Tray additions and ideas in the comments below!

My ~New~ Daily Ritual: A Shot for Self Care

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There’s something that feels SO FREAKING GOOD about starting my day with a vibrant AND tasty ginger + turmeric shot. You can see and feel the health in the moment; a ritual that is a moment of connection with myself and my own personal well-being. In the quiet of the morning, when I blend together these strong flavors I know to be beneficial, I feel a sense of intention, a commitment to nourishing my body and mind…and I’m OBSESSED!!!!

This simple shot has become my daily anchor, a reminder that small, consistent choices can have a huge effect on my entire day. Knowing I’m getting some kind of benefit from each ingredient working together helps me make healthier choices throughout the day. It’s like a gentle nudge in the right direction, a reminder that I’ve already invested in my well-being, so why not continue?? Because I am easily swayed to make sugar-y, less healthy choices, the ones you know will make me feel like poop later.

My Morning Shot: The Ingredients and Their Magic (I Google’d them)

  • Ginger Root: anti-inflammatory and antioxidant properties. Soothes the digestive system, reduces nausea, and can maybe even ease muscle soreness. I’m addicted.
  • Ground Turmeric: beautiful vibrant golden hue, turmeric’s makeup is anti-inflammatory and antioxidant, supporting joint health and overall cellular function.
  • Fresh Squeezed Lemon Juice: A burst of vitamin C and citric acid, lemon juice alkalizes the body, aids digestion, and boosts the immune system. A jolt on energy for the senses!
  • Mandarin Orange: Adding a touch of sweetness, mandarin oranges provide Vitamin C, and other antioxidants. It makes the shot more enjoyable I think.
  • Olive Oil: A drizzle of healthy fat is crucial for the absorption of curcumin, the active compound in turmeric. It also adds a smooth, silky texture, but without noticing the olive oil taste because of the other strong ingredients.
  • Fresh Cracked Black Pepper: Piperine, found in black pepper, enhances the bioavailability of curcumin, making it more effective. I almost left this ingredient out because I’ve had shots in the past with WAY too much making it too spicy to drink and I was afraid I’d add too much. So far I haven’t had that problem at all.

Beyond the Shot

It’s not just about the physical benefits, though I hope to notice some with continued use! I’ve had this shot about five times so far and I’m really just enjoying it for the flavor- and it’s the mental and emotional boost that truly makes a difference. When I start my day with this intentional act of self-care, I feel more grounded, centered, and ready to tackle whatever comes my way!!! The knowledge that I’ve already nourished my body encourages me to make better choices throughout the day. I’m more likely to reach for a healthy lunch, stay hydrated, and prioritize movement. It’s as if the shot sets the tone for a day of mindful living.

A Simple Ritual, Profound Impact

This ginger turmeric shot isn’t just a recipe; it’s a ritual, a moment of connection, and a catalyst for healthier choices. It’s a reminder that self-care doesn’t have to be complicated or time-consuming. Sometimes, all it takes is a small, potent shot of goodness to set the stage for a day of radiant well-being.

Recipe adapted from Minimalist Baker’s version – my version is a single serving. I looked at several recipes and landed on this one because the ingredients are simple and I had them on hand already, my favorite kinds of recipes! I don’t use as much lemon and the MB recipe, and I don’t measure my ingredients because I’m usually lazy- no measuring no dishes cool with me. Also, I use an immersion blender and a mesh strainer instead of a juicer or regular blender.

  1. Gather all ingredients plus a tall cup, immersion blender, and mesh strainer. (or just use a blender)
  2. To the cup add the chopped, peeled ginger, lemon juice (over a mesh strainer to catch the seeds) and a whole mandarin.
  3. Add a dash or two of ground turmeric, olive oil, and two “twists” of black pepper if using a standard pepper mill.
  4. I use an immersion blender to pulse and blend the ingredients until I get a super smooth consistency – BUT there will still be some mandarin chunks left over.
  5. I place the mesh strainer over the cup I’m going to drink from (I use a special tea cup), and pour the liquid in, pressing down on the mandarin chunks to squeeze out any and all juice.
  6. I like to add an ice cube to the shot, it makes it even more refreshing! It’s so tasty I always wish I had more to sip on when it’s gone, but I know I’m getting what I need from this small amount!

I encourage you to experiment with your own morning rituals and find what resonates with you. Whether it’s a ginger turmeric shot, a quiet meditation, or a brisk walk in nature, prioritize those moments of connection with yourself. You deserve it and NEED it! Tell me about your favorite daily rituals or the ones you want to start ❤

Ditch the Hustle: Embrace Real Rest

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Hey, welcome back! Remember last time we chatted about ditching the “perfectly balanced” myth and embracing messy, real-life self-care? We talked about how traditional self-care often feels like another set of rules, leading to more overwhelm; a cage for those of us carving our own paths!

Today, let’s dig deeper into one crucial aspect of self-care that’s often overlooked, especially when we’re constantly hustling: radical rest.

We’re a country that values productivity 100 We’re driven, passionate, and constantly striving to make a difference. Whether we’re building our own businesses, fighting for social justice, or exploring the world in a converted van, we’re always doing.

But here’s the hard truth: constant doing leads to burnout. And burnout doesn’t help us during the revolution!!!

We’ve been conditioned to believe that rest is a luxury, a reward for hard work. We’re not allowed to rest until every single task we can ever think of is complete! **sweat. But what if rest was the foundation of our work? What if we viewed it as a radical act of resistance against a system that thrives on our exhaustion? HERE FOR IT.

Why Radical Rest Matters for the “Against the Grain” Crowd:

  • Fuel for the Fight: When we’re rested, we’re more creative, resilient, and effective. We have the mental clarity to tackle tricky problems and the emotions to navigate challenging situations.
  • Reclaiming Our Time: In a world that constantly demands our attention, rest is an act of rebellion. It’s a way of reclaiming our time and prioritizing our well-being.
  • Connection to Ourselves: Rest allows us to slow down, tune in to our bodies, and connect with our inner selves. It’s a space for introspection, reflection, and self-discovery. Your intuition will grow stronger the more you tune in to the quiet.
  • Breaking the Cycle of Burnout: We can’t dismantle oppressive establishments if we’re constantly running on empty. Radical rest is essential for long-term sustainability. (high five if you know the reference)

What Does Radical Rest Look Like?

It’s not just about sleeping in (although that’s definitely part of it!). Radical rest is about intentionally creating space for stillness, quiet, and rejuvenation. It’s about disconnecting from the constant noise and reconnecting with ourselves. When is the last time you sat down with nothing in front of you to distract? No screens, no pets or kids, no music, just silence and your thoughts. It feels overwhelming at times, but the practice is worth the result!

Here are a few ideas:

  • Digital Detox: Put your phone away, turn off your notifications, and disconnect from the online world.
  • Nature Immersion: Spend time in nature, whether it’s hiking in the mountains, swimming in a lake, or simply sitting under a tree or walking around your neighborhood.
  • Mindful Movement: Engage in activities that nourish your body and calm your mind, yes like yoga, but it can be any kind of movement that makes you feel at peace by connecting you to your physical body.
  • Creative Expression: Explore your creativity through writing, painting, music, or any other form of self-expression.
  • Conscious Downtime: Instead of mindlessly scrolling through social media, engage in activities that truly relax you, such as reading a book, listening to music, or taking a warm bath.
  • Naps!: Don’t underestimate the power of a good nap. Be mindful about how long your nap is; if you wake up in the middle of a sleep cycle you’ll wake up groggy and probably cranky!

The Rebel Yell:

Radical rest is not about being lazy; it’s about being intentional. It’s about recognizing that our well-being is essential for our activism, our creativity, and our overall happiness! It’s about refusing to participate in a system that thrives on our exhaustion **nope

Let’s make radical rest the foundation of our self-care revolution. Let’s reclaim our time, our energy, and our power. Let’s show the world that true rebellion starts with rest.

What does radical rest look like for you? I’d love to hear about it in the comments below!