Functionally Whole

02/06/2026

Build that micro habit!

Sitting for hours at a time doesn’t just affect your energy, it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health.

DOI/10.1111/sms.14628

02/06/2026

Micro habits.

It sounds like they should be insignificant- too tiny to really make a difference to create the change you are looking for.

But they are one of the most powerful, underrated ways you can build momentum to make a huge impact - and because they are small, they are sustainable and not overwhelming.

All good things in our crazy busy lives, right? (Especially if you are dealing with chronic health issues like autoimmune disease and often find yourself overwhelmed by trying to do things the way everyone else does them!)

So what exactly is a micro habit? It’s a tiny, simple action that requires minimal effort and can be easily integrated into a daily routine to build momentum for significant, long-term change. This works by slowly shifting your neural pathways, those roadways in our minds that direct our habits and thought patterns to stay in the same “safe” lanes.

How do you create a micro habit?

Micro habits are a part of a bigger goal or system, so first you need to know what you are working towards. What identity do you want to create for yourself, and what kind of actions would that person take?

If you want to be someone who is healthy and prioritizes taking care of yourself, maybe your goal has been to exercise four to five times a week. (But so far you’ve either not hit that goal or fallen off the wagon after the sparkle of New Year’s resolutions fade.)

With micro habits, you start with things on a tiny scale. Rather than focusing on those 30-60 minute workouts, start building a habit of just a few minutes that gets you moving in a way that is easy to fit into your daily routine.

▪️Do squats while brushing your teeth or making coffee or breakfast.
▪️Park as far away as you can when going to work or the store so you have to walk further.
▪️Take the stairs as many times as possible throughout your day (at work or at home).
▪️Do a micro workout instead of scrolling on your phone when you are waiting for something - just a short burst of something like pushups, planks, squats, etc
▪️Do a few minutes of stretching when you get out of bed in the morning, or when you are winding down for bed at night.

This tiny scale is also what makes it sustainable if you’re managing a chronic illness - often we are not only short on time, but also on energy and the mental and physical capacity to do things.

Take a look at your daily life and identify a few opportunities where you can work in micro habits that support the life that you want to live, and commit to one or two to start. As these become easier, then you can stack other habits with them to build momentum.

That’s where the real magic happens. ✨

01/27/2026

Well, January has not gone the way I’d planned so far!

I’ve gotten sick twice - the first time with the eterna-crud that has been going around (and I’m still trying to get over the remnants of!), and this weekend with a stomach bug. And then Snowmageddon happened!

(Which has actually been kind of nice and cozy, but only because I have been able to stay home and not go anywhere. Doodle and I got in lots of snuggle time!)

So when things go off track, what do we do?

In the past, my answer would have been different. I would have been frustrated and flustered and irritated, and either given up or pushed harder to force things to happen.

But now…

💠 Although it seems counter-intuitive, I’m slowing down and realigning myself with what matters
💠 I’m focusing on the small actions that I can do to make progress on the most important things
💠 Im continuing to nurture the things and ideas I want to bring into the world soon (and I’m so excited to be offering something new that has been in my heart since 2017!)

This shift is important: going from dysregulated and ruled by outside elements, to staying grounded and rooted in who we are and what we know to be true - that the actions we take in these moments are what creates our reality moving forward.

What future do you want to create for yourself?

01/11/2026

It’s hard to believe the beginning of my health journey started 9 years ago - and what a journey it’s been! I had no idea how much it would change the entire trajectory of my life. I’m so thankful that I stuck with it!

If you’re struggling to stick to the changes you want to make in your life, just think - in 9 years, you can either still be wishing things would change, or looking back with gratitude and accomplishment.

The choice is yours. 💜

01/10/2026

I’ve been sick for the past few days, so this is my affirmation for today. 💜

Giving ourselves permission to rest is vital - and so is knowing that we can balance rest with productivity. Resting doesn’t mean that we have failed or fallen behind. What it does mean is that we are empowered enough to chose to prioritize ourselves so we can heal.

When we give our bodies what they need, they are able to recover more quickly - and the relationship of trust with ourselves deepens.

Wishing you all wellness today!

01/10/2026

Being impeccable with your word is the correct use of your energy; it means to use your energy in the direction of truth and love for yourself.

01/08/2026

I did it!

I started this certification two years ago, and life happened. But I wanted to finish it, and promised myself I would before our winter break was over at the market.

And I did it! 🎉🥳🎉

I’ll be sharing more about this soon!

01/07/2026

Four years ago, I wrote this under my blog account, Graceful Resilience. Today it popped up on my Facebook memories, and man…. It really resonated, especially since I had to go back through the AIP elimination phase, and am just now beginning to reintroduce foods again after 3 months.

I wanted to share it with you here.

💜

Today I was looking for some inspiration in the kitchen for some different ways to prepare veggies, and I grabbed a cookbook off my shelf. As I began to flip through it, tears welled up in my eyes.

I had grabbed The Autoimmune Paleo Cookbook, and when I flipped through the pages at the beginning that go over the AIP basics I remembered how HARD it was.

I remembered ...
🥣 Sitting down and crying in the kitchen because I didn’t know what to cook.
🛒 Getting overwhelmed in the grocery store because everything I picked up had non-compliant ingredients.
☕️ Tired mornings, frustrated because I couldn’t have coffee.
🛁 Crying in the bathtub while eating carob avocado pudding because I couldn’t have real chocolate. 🍫😭

But I kept going. I stuck with it, because I refused to stay where I was. I figured it out step by step and day by day. I found substitutions. I reframed my way of thinking about meals. I nourished and supported my body until it healed enough that I could successfully re-introduce foods.

About 2 1/2 years after reintros, this is just a second nature way of life for me. I didn’t just change my diet. I changed my lifestyle and it stuck.

But that growth, that healing that I worked so hard for has caused me to forget what it was like to basically learn an entire new way of existence.

I had forgotten how strong I was.
I had forgotten that I had supported my body and allowed it to heal itself.
I had forgotten that the power to change and heal myself and my life lies within me.

All I have to do is tap into it.



01/06/2026

In 2026, I’m changing how I do things here! Read the captions in photos for all the details! 💜

01/05/2026

The more at peace you become, the less you tolerate chaos.

Once you learn to regulating your nervous system, chaos is no longer comfortable. It becomes extremely uncomfortable.

When you are used to peace, you crave peace.

This is the goal we should strive for … because after our nervous system is regulated, other pieces of our lives start to fall in place too - because it’s hard to create change when we don’t feel safe.

01/03/2026

Yummy meal for today! I’ll share the recipe in the comments! I also added cauliflower rice. 😋