Everyday Wellness with Em

04/24/2026

Friday feels ✨️

04/14/2026

✨️👇

03/31/2026

Had the BEST day at Woodbridge Farms Elementary talking to the grade 1-6s about food and how if affects one's mood as well as the benefits of eating a wide variety of colors when choosing our foods.

It was a full day of engagement and great conversations going back and forth between presentations to the younger 1-3 grades with my Eat the Rainbow topic and then Food & Your Mood for the 4-6s.

I can't wait to head back there at the end of April for the second session to build on everything we talked about today.

Empowering and giving the vitally important knowledge of food relationships and choices to such a impressionable group probably has been the highlight of my career to date.

Very much looking forward to more speaking opportunities in the future. 🌱

03/22/2026

What they don't see.

But still showing up. 🤙

Lmk what you battle with daily that others don't see but you still show up everyday!👇

01/22/2026

Just 15 January
Day 13

~

How you end your day matters just as much as how you start it.
A gentle night routine helps your body shift out of “go mode” and into rest.

Slowdown can look like:
• Diming lights to signal your nervous system it’s time to slow down
• Stretching tight areas from the day (neck, hips, lower back)
• Taking 5–10 slow, deep breaths to calm the mind
• Turning off screens at least 1hour to 30 minutes before bed

Slowing down at night supports better sleep, reduced inflammation, improved digestion, and steadier energy the next day.
~

01/12/2026

Just 15 January
Day 06

Check it out 👇

01/08/2026

Just 15 January
Day 04!

Check it out 👇

01/07/2026

New podcast dropped 👇

Ep. 015 | Keeping you on track with your New Years goals

As we enter a new year, I bet, like most people, you have set some goals for yourself.

And, as I'm sure you have experienced, sometimes we can lose momentum pretty fast by the second week of January.

So, in this episode, I dive into my favorite 4 ways to stay on top of goals to give you the best chance of accomplishing whatever you have on your 2026 list!

Podcast · Emily McDonald, Certified Holistic Nutrition Consultant · This podcast is not for the fad dieters. It's not for the people who want to lose 10 pounds in 3 weeks by only drinking cabbage water. Its for the everyday person who wants to better their nutritional, physical and mental health w...

01/07/2026

Just 15 January
Day 03

4 weeks of everyday wellness actions that will actually make a difference in your life today, tomorrow, and beyond

Step outside for 15 minutes of Fresh Air

Besides walking, this is one of my go-to reset actions.
And for good reasons 👇

• Supports nervous system regulation and stress reduction
• Improves oxygen delivery, helping mental clarity and focus
• Encourages gentle movement and posture changes
• Exposes you to natural light, supporting circadian rhythm balance
• Creates a simple pause that can lower mental and physical tension

No equipment.
No intensity.
Just breathing in some good ole fresh air. Simple right?

A small daily habit that supports long-term wellness.

Give it a try today and let me know how you feel after.
~
Want to track your wellness actions?
Comment "15 Jan" and I'll send you the everyday wellness habit tracker I made for Just 15 January 🫶
~

01/05/2026

Just 15 January
Day 01

4 weeks of everyday wellness actions that will actually make a difference in your life today, tomorrow, and beyond.

15-minute walk

You all know this one had to be first.

Walking is my absolute favorite because it has so many benefits from the moment you start until hours after.

It is one of my non-negotiables within my everyday habits for energy, metabolism, calming racing thoughs and, of course, balancing blood sugar levels.

15-minutes.
Thats all I challenge you to try.

Because 15-minute everyday habits add up.

Comment "15 Jan" and I'll send you the everyday wellness habit tracker I made for Just 15 January 🫶

01/04/2026

Join the 6-Week Functional Fitness & Wellness Challenge, hosted by myself and True Touch Massage Therapy & Fitness !

This challenge is designed to help you build strength, improve mobility, and create habits that support long-term health, confidence, and longevity.

Join the 6-Week Functional Fitness & Wellness Challenge, hosted by True Touch Massage Therapy & Fitness and Everyday Wellness With Em. This challenge is designed to help you build strength, improve mobility, and create habits that support long-term health, confidence, and longevity. This cha

01/01/2026

Thanks for the lessons 2025 🤙