Everyday Wellness with Em

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 🤙

12/17/2025

If you also feel the lack of glimmer this time of year, know that you are not alone. 💛

12/06/2025

Merry & Bright
or
Dark & Gloomy

It's a weird expectation that everyone should be in a "jolly" mood this time of year.

Going to Christmas parties, visiting family, hanging with friends, shopping for gifts, etc.

But often many are only going through the motions of this "merry" time, and in reality are struggling with internal or external struggles.

We could go down a rabbit hole of stressors around the holidays, but if you find yourself putting on that fake smile, only to be drained at the end of an outing, or completely dipping out, I welcome you to check-in with yourself and consider the following:

1) Stop the doom comparison scroll.

If you are already struggling, try to stay off social media more the next few weeks and find something that brings you joy and not compare your life to someone's potentially curated posts.

Not everyone has a merry holiday season. Social media is the WORST for this, showing only the highlights.

Dance, sing, art, cooking, movement, reading, etc. Anything that brings you joy.

2) Pay attention to the Glimmers ✨️

These are things throughout your day that make your heart sing, bring a smile naturally to your face, and warmth to your soul.

Look for birds playing in the trees, snow or frost sparkling in the morning light, stars and moon shinning bright in the crisp winter sky.

Allow these moments to bring you back to the small but most simply beautiful things in life.

3) Be okay with not being okay.

We often reply "I'm good. How are you?" When people ask us how we are.
Stop that. Be honest. Be vulnerable.

Because maybe by changing your response to, "This is a heavy time of year for me.", will be someone else's reality and show they are not alone in their feelings either.

Compassion & honesty is a beautiful gift. ❤️

~ Em

10/09/2025

Ep. 014 | Benefits of Walking

On today's Everyday Wellness Podcast episode, you come along on, you guessed it, a walk with me, where we chat about the benefits of walking for everyday wellness and why you should take 10-15 minutes out of your day to get a walk in!

Click the link below to listen!

https://open.spotify.com/episode/4yGv7lFqTZscQXZVO0yqzQ?si=IxrtZBt5Rt2UGrqQ8yspKA