Tag: healthy lifestyle

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!

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!

Hey I’m Kate 👋

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It’s been a while since I’ve introduced myself, and what better time than at the start of a new season and energetic new year! It’s officially Spring here in the Midwest, USA and I can say without a doubt the sunshine brings a special kind of motivation to my soul. I’ve had this blog for a few years and I have had some others in the past, so in total I’ve been blogging on and off for about 20 years 😅😅 Doesn’t seem real or true to me, but I also don’t feel my age (36) – time is wild!!!

Here we go- I’m Kate Needs (yes, my actual last name by marriage) and to say I NEED fitness is an understatement. Yes we all need it, but there is a part of my heart and soul that is reserved for my connection to movement and being a part of the earth! I see myself (and all) no differently from the animals and plants around us; we as humans were just the fortunate ones who got to evolve to the top (thank goodness). I started working on this blog again because I feel like I have SO MUCH to say about wellness and the related, and other social media outlets feels like posting into the void at times. I know we can connect much better here!

I love to share tips about how I live a healthy lifestyle, without giving up joy or sacrificing anything I love in the process. There is a place for everything, rest and movement; veggies and desserts; motivation or not – there is always a way to find your joy through healthier habits AND living life your way!

Want to feel empowered to make healthy choices and work towards a balanced lifestyle that works for you? You’re in the right place!

The Come Up

I fell ass-backwards into the world of fitness in 2016 when I joined a gym for the first time. Let me back up a little first. Since I was little I have always been curious about exercise and being physically fit, watching from afar because I didn’t know how to get involved; I had no idea where to start. After years of reading fitness blogs and saving a billion pins on Pinterest about fitness, finally in 2016 I said to myself, “I’m going to start one of these programs and actually STICK with it for once in my life to see what happens.”

I set up a spot in my garage with a couple small hand weights (3-5 lbs) and a resistance band- the kind with handles. I typically would look at workouts from bodybuilding.com, but I’m not sure why I wasn’t using YouTube? Was YouTube the same kind of workout library it is today back in 2016? If so I don’t think I was using it. Anyhow. I was dedicated this time. I was following workouts that I could do with my little dumbbells, even though these workouts were crafted for use in the gym- somewhere I was too afraid to try, but I was doing my best to work all the same muscles with modified moves. I was feeling and seeing the results, and that was motivation to keep going. Fast forward- a friend asked if I wanted to join her gym because we could workout together AND they had childcare where our kiddos could play together. Double Whammy! This is where the fun really begins…

Going into the ‘machine’ area of the gym was scary. A group of us girls would stand nervously, looking into the machine section of the gym, too intimidated to walk in or ask for help. So we joined lots and lots of group classes…until the trainers stopped looking like scary fit people and started looking like normal helpful people!! The probz of introverts. That’s me, I’m the introvert.

Finally, we started trying out machines with the help of the trainers on staff. It wasn’t as bad as it seemed. Here’s the ass-backwards part. I was pretty much brand new to working out in a gym when some of the other gym patrons were entering a bodybuilding competition and asked if I wanted to join too. I blindly said yes and got to work right away. This process forced me to learn how to workout and feed myself to become a new version of myself in just about four months total! I loved every minute, even though it was really hard work.

I won 2nd place in both of the (two) shows I entered, and decided to take a break from there. The break has lasted close to 10 years. The people who compete in those kinds of shows are BEASTS and I applaud their dedication to their craft. I wanted more flexibility in my life, and really disliked that bulking season was during the summer lol! I wanted to show off my stage body during the warm months, but competition season always fell during cold months. Oh well, overall it was a great experience and helped shape me into who I am today!

EDIT: After I posted this I realized I didn’t mention becoming certified in personal training and teaching group fitness for almost five years, most recently teaching Barre Intensity at a local boutique studio. I found a passion for this style of workout set to the beat of fun music! I have a new program coming out in a couple weeks that combines this style with the classic lifting style I’ve known from the beginning! Check back soon for updates, drop date 4.4.25.

What Really Matters

My experience with the competition lifestyle helped me find some kind of balance. I knew I wanted to keep working on myself because it feels AMAZING, inside and out, but that previous part of life was TOO fast paced for me. Everybody is different, but I know a slow, low key, chill lifestyle is for me. (I resonate with all descriptions of a Projector in Human Design). I discovered during the pandemic, especially, that being at home with nowhere to go is my favorite place to be and I strive for that in every day life now as much as possible.

I have a husband and daughter, plus three dogs and a cat, so being home is important to me and knowing they are nourished and cared for is EXTRA important to me and something I love to tackle every day…and I do mean tackle! I don’t magically have the motivation to cook and clean all day long, but when I think about my little fam coming home at the end of a long day to a tidy(-ish), calm space I know I can sleep soundly at night. When we are all nourished and cared for, we can take on the world!! This is what keeps me going.

What’s to Come

Previously, I posted a lot about my experience with food sensitivity elimination programs, like Whole30 and Gut Protocol, because I’ve had major success in my health and wellness journey after following these programs. A great idea for anyone dealing with autoimmune or different kinds of body issues because these kinds of programs help reduce inflammation, a likely reason for your issues. I still have a ton of that info here for your to read through, feel free to click through old posts and menu options.

Going forward, I want to touch on all of the things that make me feel like I’m living my best, healthiest life! Because my ultimate goal, while once upon a time was simply to “have abs” has progressed into a want – no NEED *wink – to live to my fullest for as long as I can! Living to 100+ is no longer out of reach, and I hope to get there while staying mobile, flexible, and strong! I don’t believe the lie that we’re going to slow wayy way down as we age, I believe it’s (mostly) a choice!

I post most Mondays, I say as I post this on a Wednesday🤷 but as you may have gathered from this post, I’m a chill kind of gal – a Capricorn. To quote Janelle Monáe, “I come in peace, but mean business.” 💯💯 I fly by the seat of my pants, and I don’t plan on changing anytime soon!

I’m me, times three

Aside from obsessing over personal wellness, I also enjoy thrifting and secondhand shopping – yard/garage sale, estate sales, etc. It all counts. I love knowing I’m not contributing to the over-consumption problem we have here in the states, and I love knowing I have unique pieces too! Spending a morning sifting through random potential treasures perhaps with a to-go matcha in hand. Yes. Please. Sign me up.

In the day to day you might also find me shuffling tarot cards, playing The Sims on PS5, gardening (in either form), or heading to a tee time with friends! I may post about any and all of these things over time because they make me who I am and contribute to my personal overall wellness; something I want you to find in your life.

I recently dyed my hair from my natural blonde to (my preferred color) Rose Pink (by ION at Sally Beauty) and am feeling like we’re opening up a brand new chapter of life and I want to make it the healthiest yet, for all!

Your Turn

I want to hear about your favorite wellness activities, anything that makes you feel good inside and out! Learning tips and tricks from others gives us lots of options and helps us stay consistent on our path.

Subscribe so you don’t miss the next post!

Find me on IG @kateneeds_ (link below)

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!

The 3-Step Menu Check Before You Dine Out

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Dining out can feel impossible when you’re trying to eat healthy. The lovely smells wafting through the air, generous portions, and tempting desserts can easily derail anybody, not just beginners. Don’t worry, fellow foodies! With a little planning, you can enjoy a delicious meal without compromising your health goals. The key is to see the menu BEFORE you get to the restaurant (ideally, before you get hungry!).

Here’s a simple 3-step menu check to help you navigate restaurant menus like a pro:

1. The Nutrient Scan:

Before you even think about appetizers, take a quick look at the menu and try to identify sources of:

  • Protein: This is essential for building and repairing tissues, and the easiest to find on the menu. Tofu is my favorite, but things like chicken, steak, burgers, and fish are most popular. Choose your favorite, but remember plant protein and lighter options are showing to be easier on our insides.
  • Carbohydrates: Choose complex carbs like whole grains (rice, quinoa) or starchy vegetables (potatoes, corn) for sustained energy.
  • Vegetables: I know they might not be top of mind when dining out, but when prepared by a professional, they will likely always taste great and you can find your favorites this way! Just be mindful, sometimes they are overloaded with oil or cheese or dressings – remember your goals, just don’t deprive yourself!

2. The Temptation Trap:

Let’s be honest, who wants to miss out on tasty treats and beautifully prepared meals when dining out??? Instead of completely avoiding the foods you think are “bad” or feel guilty for indulging, let’s strategize:

  • Identify your craving: Is it a decadent dessert, a glass of wine, or a rich appetizer?
  • Plan for it: If you know you’re going to indulge, enjoy it!! You do you, I won’t judge. Live your life!!!
  • Mindful indulgence: Savor each bite. It’s like meditation, but with food. Remember there will be more delightful meals in the future, no need to go overboard. Find the joy in your meals, and remember it feels good to feel good!

3. The Flexibility Factor:

Remember, this is just a guideline, not a rule.

  • Don’t be afraid to ask: Ask about cooking methods (grilled, baked, steamed) and portion sizes. I usually won’t ask questions when dining out because #introvertprobz but I LOVE when an online ordering menu tells me everything in each dish, and what I can substitute/change – a small joy in life.
  • Embrace substitutions: This goes along with asking questions/online ordering. Restaurants make it easy now to order menu items tailored to your nutritional needs. Remember your essential nutrients while ordering your favorites. Mix and match if you need to!
  • Listen to your body: If you’re feeling full, don’t force yourself to finish your plate. Or do. Again, no judgement. But you have to decide if you enjoy that ‘too full’ feeling after a good meal. Is it worth it? Sometimes hell yes. Mostly, no.

Dining Out Doesn’t Have to Be the Enemy. By following these simple steps, you can make informed choices, enjoy delicious meals, and stay on track with your health goals. It’s all about balance and moderation.

Remember, we’re trying to stick it to the man by being our healthiest and therefore most badass versions of ourselves! One meal, one workout, one self care habit at a time.

Eat the Fat

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How do you feel about the word “fat,” in regards to food? Were you ever told to consume a low fat diet to lose weight? It’s almost as common as hearing a low carb diet is good for weight loss. Sure weight loss may happen, but it’s not easy to stick with, and you’re actually depriving your body of essential nutrients, leading to other issues!

When it comes to maintaining a balanced and nutritious diet, we often tend to associate the word “fat” with negative connotations. However, not all fats are created equal. In fact, incorporating healthy fats into our daily meals can provide numerous benefits for our overall health and well-being. From sustained energy levels and improved nutrient absorption to heart health, cognitive function, and skin radiance, healthy fats are a powerhouse of essential nutrients and compounds. So, don’t shy away from avocados, nuts, seeds, oils, and nut butters! Instead, embrace these delicious and nutritious sources of healthy fats to fuel your body and reap the countless benefits they offer.

To learn more, click here.