https://learn.mywholeandhappylife.com/whole--happy-living-9574

Wellness & Weight Loss, 1421 N Elm Street, Jerome, ID (2025)

01/02/2025

🎯 Who doesn’t love a good stat?

Especially when it comes to New Year’s resolutions:

✔️ 38% of people make resolutions but only 9% of people stick to them
✔️ 80% of resolutions get dropped by February
✔️ Improving fitness (39%) and diet (33%) are common New Year goals
✔️ Friday is a popular day for people to drop their resolutions

Sure, resolutions can be a challenge. But does that mean we don’t set them?!

(No, it doesn’t!)

👉 It means we PREPARE ourselves to CRUSH the challenge and make our goals a reality. Here’s how:

💪 Set strong goals
✅ Have a plan that works for your lifestyle
🤝 Build accountability into your plan
👏 Find support

12/16/2024

🧘Want to get the most out of this time of year? Be PRESENT.

When you’re busy, it’s easy to start thinking about what happened yesterday, and what you have to do tomorrow.

That’s why right now, it’s SO important to have a few daily habits that ground you, energize you, and bring you back to the present moment.

💥 Here are 3 feel-good habits to get you from here to 2024…

1. Get at least 150 minutes of exercise a week (30 minutes/5 days a week). It helps reduce stress, balance your blood sugar, and boosts your mood.

2. Eat a balanced whole-foods-based diet. This helps keep your energy up, your digestive system happy, your mood upbeat, and your immune system on point.

3. Make time for sleep. Your body does more than rest when you’re sleeping. It recovers from the day before and rejuvenates for a great tomorrow!

When you treat your body better, you feel better!

And that helps you get the most out of your days. 🤜🤛

12/12/2024

🤔Which is better:
1. Doing one long workout a week
2. Doing a little exercise most days of the week

Researchers at Edith Cowan University in Australia found that option 2 worked best, at least when it comes to resistance training.

➡️In a nutshell, scientists had people do strength training workouts, with everyone performing the same number of repetitions per week.

The only difference was that one group did all of their reps at one workout, while others spread those reps out over several small workouts during the course of a week.

The ones who spread them out during the week had the best results!

As a side benefit, doing more sessions a week can help you lock down exercise as one of your regular healthy habits.

Save this and follow me for more health and wellness tips! 🎯🚀

12/09/2024

📣PSA: Staying up late, eating too much sugar, and skipping your workouts will NOT feel good!

I’m not saying you shouldn’t enjoy some treats and have some fun, but a whole month of festivities can leave you feeling… not very festive.

Here are 8 Reasons NOT to Slack This Month 👇

1. You could lose ground. Taking an extended break from your regular routine can mean losing some of your hard-won progress.

2. Staying healthy. Regular workouts and a healthy diet help boost your immune system — super important this time of year!

3. More stress. Being active helps lift your mood, lower your stress level, and battle anxiety.

4. Bad nights of sleep. When you’re not as active and/or overdoing it with food and beverages, it can put a damper on how much sleep you get — as well as your sleep quality.

5. Less energy. When you eat a nutritious diet and stay active, it raises your energy level.

6. Blood sugar swings. Eating sugary holiday treats can send your blood sugar up, giving you a quick boost of energy followed by a crash. Exercise helps regulate this.

7. Tummy Troubles. Overeating — or eating rich food — can be hard on your digestive system. Exercise can help boost your digestion.

8. You’ll lose momentum. Once you break a routine, it can be hard to get back into it. A better bet: if you can’t stick with your full routine, do a mini version of it so you stay in the habit.

Staying committed to health and fitness during December may require some effort, but it’s SO WORTH IT. 💯

What’s your game plan for staying healthy this holiday season? Let us know! 👇

12/06/2024

🙈🙊🙉Is there any other time of the year that has more obligations built into it?

And the first thing that pays a price? Our stress levels.

Don’t fall into that trap this year.

➡️I have some strategies you can use to say NO that will help you have more time for the people, places, and events that matter most to you.

1. Be Direct. If it’s something that you really don’t want to do, be direct, honest, and kind.
When your schedule is full: “Thank you for the invitation, but I’m already overbooked.”
When you are being encouraged to eat foods that don’t align with your health goals: “No thanks — but everything I’ve eaten has been delicious!”

2. Suggest an alternative. When “no” isn’t quite right, find a middle ground.
When you don’t want to attend yet another food- or alcohol-focused event: “I’d love to get together, what if we set a time to go for a walk instead?”
When you are asked to bring homemade goodies for the office buffet: "I'd like to bring something, but I won't have time to bake. Can I bring in something from a store?"

3. Offer a raincheck. When something competes with your priorities – e.g., spending more time at home creating your own traditions — or you are overbooked.
“This sounds fantastic, but I can’t make it happen. Let’s get together after the New Year.”

🙃Remember: Every time you say "no" to something that doesn’t fit your own goals, schedule, or priorities, you’re actually saying "YES" to those goals and priorities!

12/03/2024

MYTH vs. FACT

🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.
🏋️‍♀️
🏋️‍♀️
🏋️‍♀️

🎉MYTH! 🎉

Your workouts aren’t just about burning calories. They do SO much more than that for you.

In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.

And in the long term, they can help keep you feeling strong, fit, and healthy.

The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.

Still not convinced? Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury. Not a very merry way to spend the holidays!

Save this and follow me for more health and wellness tips! 🎯🚀

11/25/2024

🍁 Gratitude deserves year-round attention.🍁

Did you know that research shows that practicing gratitude for 15 minutes a day five days a week for at least six weeks can boost your mental wellness AND help your physical health.

It can help:

𝗟𝗼𝘄𝗲𝗿 𝗱𝗲𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻
𝗠𝗮𝗻𝗮𝗴𝗲 𝗮𝗻𝘅𝗶𝗲𝘁𝘆
𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝗵𝗲𝗮𝗿𝘁 𝗵𝗲𝗮𝗹𝘁𝗵
𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽
𝗠𝗮𝗻𝗮𝗴𝗲 𝘀𝘁𝗿𝗲𝘀𝘀

Pretty great, right?

Let me know 3 things you’re grateful for this year (DM me or leave a note in the comments! 🖊️).

I’ll go first: I’m grateful to our community and its support. Because of you, I get to do what I love every day! 💖

11/24/2024

🚀Dreaming of a fitter/healthier/leaner you?

That dream CAN become your reality, but (sorry! 🙈) dreaming won’t make it happen.

It takes CONSISTENT ACTION.

The small steps you take every single day add up to HUGE results. 💪

So take that walk. Drink one less soda. Put a few more veggies on your plate.

Just make it doable so you DO it!

For me personally, today I’m going to get outside for a brisk walk in the fresh air.

What about you? 🤔 What action are you going to take today? Share it below! 💬👇

11/23/2024

🧑‍🍳Hello, hearty holiday season breakfast!

Normally I share healthy, quick, and easy meals, and while this one is definitely HEALTHY and EASY… it does take some prep time.

😋 However, the payoff is totally worth it.

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can flavor it up with different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :)

Oat-Quinoa Morning Bowl Mix
(12 servings)

3 cups (240 g) rolled oats
1 cup (180 g) quinoa
1 cup (160 g) dried cranberries or cherries
½ cup (90 g) h**p, flax, or chia seeds (or a combo!)
1 tsp cinnamon (or pumpkin pie spice mix!)
¾ tsp sea salt
Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)

To make the cereal mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.

➡️To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

11/18/2024

🤔Commonly Asked Question: "Do I have to give up snacking if I want to reach my fitness/health goals?"

The answer is: "NO"

The secret? Planning ahead!

Here's the reality:

🔸 You WILL sometimes crave a snack between meals.
🔸 It’s WAY EASIER to make a snack choice that supports your goals if you have something prepared to munch on.

So how do you balance it all?

Swap high-calorie, high-sugar, high-sodium, and processed snacks with options that are based on whole foods — and that are nutritious and filling. 🍎🥜

It's not just about swapping your cookies for grapes… but also finding snacks that pack a nutrient punch.

A few ideas: seaweed strips, roasted chickpeas, old-fashioned (not super processed) jerky, and/or 1 ounce (28 grams) of high-quality dark chocolate.

FACT: It can take a while to change your snack habits, in part because your tastebuds may be used to ultra-processed foods. Hang in there. The payoffs in your energy and results are SO WORTH IT.

What is your current healthy snack obsession?! Let’s get some inspiration going 👇💬

11/15/2024

❓ Common Question: How do I stay motivated?

My answer?

Don’t wait for it to happen. Take action. Do the thing ANYWAY.

(I know, you were hoping for a better answer, right?)

The thing is, taking action is the quickest route to sparking that motivational fire.

Do you have to do a full-on HIIT workout, meal prep for the entire week, or 30 minutes of meditation? Absolutely not!

Set the bar low at first — choose something that takes a small amount of effort or time.

Go for a quick walk around the block, cook up a double batch of veggie stir-fry for dinner (so you have a healthy lunch for tomorrow), or take a 3-minute breathing break to recenter yourself.

Repeat tomorrow, the next day, and the day after that. 🔄

You’ll feel your motivation start to kick in — and when it does, slowly raise the bar.

Most importantly, CELEBRATE every step forward.

You weren’t 100% into it and you started anyway. That's a win!

“Future” you will thank “present” you for starting today, and not a month, six months, or a year from now.

Want more inspo? Save this and follow me for more! 👍

11/14/2024

🌟 Client Win! 🌟

We’re so proud of Amanda and her incredible journey with our program! 🙌✨ Her kind words mean the world to us:

“100% would recommend this program! It has helped me in so many ways... It’s a healthy way to drop the weight, but it’s sustainable!”

Our mission is to support each client with the accountability, encouragement, and tools they need to create a lasting, positive relationship with food, health, and self-confidence. 💪❤️

Curious to learn more about how we can support your wellness journey? Send a message today!

Wellness & Weight Loss

01/02/2025

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