Well hello there, 2023…

Can someone please tell me HOW 2022 is almost over already??? Like, how?!

Maybe it’s the fact they I have young kids and never enough sleep 🤦🏻‍♀️🤦🏻‍♀️ Or that running the businesses and working my therapy job has my weeks flying by. Or maybe it’s that 2022 was the year we kind of started living again after the strange two years that preceded it. But anyway- here we are. New Year’s Eve and I’m doing what I always like to do- reflect, set intentions and smile at all the beautiful memories.

In so many ways, it was an amazing year for sure.Complete with our first family trip to Disney where we got to see the kids living in pure joy for 8 whole days and lots of other quick trips with family and friends. We started really hanging out with people again, which I’ve realized is essential to my wellbeing. We sent our oldest off to kindergarten and I cried so very very hard. And then quickly beamed with pride seeing how he has adjusted out there in the world without his mama for every moment (who knew??!)

A week of smiles with these kids was one of our best memories in 2022

I’ve also learned so much more about myself this last year. I’ve continued to realize how much my passion for wellness means to me- and how I need it to take a more dominant role in my life (more on that to come). I’ve learned more about my body and mind and resilience and fears- and it’s all shaping me to be stronger and to take control of my health and well-being, when that has felt a bit overwhelming at times in the past. I’ve learned that, in so many ways, I’m responsible for how I think and feel- I own that and I intend to keep on healing, growing and really living.

Now- for intentions. I owe one of my awesome personal training clients for this idea: “23 in 23”-

Maybe some of you have already heard of this- I’m sure the idea is floating around. But basically- you make a list of 23 things you’re going to do 23 times this coming year. Of course it can align with your goals (23 HIIT rides on the Peleton), but it can (and should!) also align with what brings you joy. I can’t wait to read 23 books, call friends and family for long, deep phone conversations, get together with friends more, take long family walks and bike rides, cook 23 new meals, write 23 actual letters to people I love). What about what helps keep you centered? 23 household organization tasks for this girl!

Anyway, as I’m setting my intentions for the year, it feels so good to focus on things that foster joy, relationships, peace…all of which will bring greater health and wealth in time 🙏

My wish for you all is that you are also smiling at a few things that brought you joy in 2022, validating and then moving on from what didn’t, and scheduling in health AND happiness in 2023 ❤️

Cheers! 🥂🥂

~Jess

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Just breathe…

But really…just try it

Ok friends- it’s the last blog in this “Surviving the Holidays” series and I have one last piece of advice…that I’m reminding myself to do each day too…

You might think a Trainer/Health Coach might tell you how important it is to exercise when you’re going to be sitting for long hours of travel or eating and drinking more indulgently than usual and you would be right. I do think that’s important. Like, really, super helpful.

BUT, if I’m being real here, I think a bigger threat to our health during a busy holiday season is stress. Anyone else have a constant running list of “to do’s” going through their mind all the time this month? Add that to added financial stress, non stop social engagements and general overstimulation/lack of sleep. I LOVE the holiday season but I can still feel my health taking a toll as the days go on.

So, while I think is important to squeeze in a walk in the fresh air and sun each day and get in workouts when you can (10 minutes goes a long way!), I think it’s more important that we all find some time to breathe, be present and be more mindful each and every day. Stress is stress- good or bad- and the one of the best ways to counteract it is through mindfulness.

According to research from the American Psychological Association- and definitely confirmed in my own life- here are some of the benefits of mindfulness:

✨decreased rumination of thoughts

✨stress reduction

✨improved working memory and focus

✨improved cognitive flexibility

✨decreased emotional reactivity

✨higher relationship satisfaction

✨improved immune function

I know what you’re thinking… “I can’t wait to start a great mindfulness practice on January 1st” And, while I think regularly implementing some type of mindfulness consistently in the new year is an amazing goal, why not start now?? I promise you that taking 5-10 minutes a day will not keep you from getting done what you need to- in fact, I think you’d be surprised at how much more productive we can be after taking some time to meditate, journal or breathe.

So take some time now to light that (non toxic) candle, throw on a cozy blanket, sit by the fire or near some sunlight and do a ten minute meditation or fill out this gratitude journal:

My goals for the next few weeks are daily meditation and walks, writing in my gratitude journal for five minutes a day and squeezing in some acupuncture too. I’d love to hear how you’re committing to some self care from now til the New Year.

Happy Holidays to those who celebrate and peace and joy to you all!!

To your health,

~Jess

The one healthy habit you CAN implement this month

I get it- it’s December and life seems to be getting busier by the minute. The shopping, the wrapping, the decorating, the baking, the parties…need I say more?

My clients always feel guilty about all that they can’t get to this time of year- the extensive meal prep, long workouts, long walks…all of it. But I remind them of two things:

1. Can you just celebrate ALL that you ARE doing?? It’s a lot. Like, an overwhelming amount.

2. What are easy activities you can squeeze in this month. We’ve talked about a simple 7 day reset and healthier baking swaps- now let’s talk about something you have to do everyday anyway- drink (water, that is)! Hydration is important for SO many things- circulation, digestion, muscles, joints, metabolism…and much much more.

Now- I get it. Holidays bring with them the temptation to drink lots of other things too- seasonal coffees, hot chocolate, egg nog and likely a bit too much alcohol. I’d never tell a client not to indulge in the seasonal drinks they enjoy- but maybe choose wisely…if you’re drinking a sugary coffee in the morning, skip the booze at night. Also- ALWAYS drink a glass of water in between alcohol drinks. Better yet, enjoy the one and stick to water or seltzer after that (I’ve learned so much about the inflammatory effects of alcohol lately and they’re pretty significant).

And, while you’re working on implementing those changes, sip, sip, sip throughout your day!

Why not start with this soothing lemon water recipe:

Why is lemon water is great for you?

🍋 Lemon is a natural antiseptic, which cleanses bacteria, impurities and even decomposed tissue from your lymphatic system
🍋 provides a potassium boost
🍋 helps prevent kidney stones
🍋 gives you a healthy dose of vitamin C and has phytonutrients helping your prevent oxidation (basically prevents you from rusting from the inside out).
🍋 It helps the digestion process, speeds up waste elimination and promotes healthier bowels.
🍋 Lemon also stimulates the liver’s detox process, which makes every cell in your body healthier.
🍋Supports weight loss
🍋Improves your digestion
🍋Improves your body’s ability to absorb nutrients
🍋Helps to keep your colon healthy.

I love drinking hot lemon water with meals. For variety, add ginger and/or raw local honey to your warm lemon water.

I’d love to hear how you’re staying hydrated this holiday season 🫖💦

To your health!

~Jess

Give me allll the cookies!!

In the spirit of staying healthy through the holidays, let’s chat about baking! 🍪🍪🍪


Baking and staying healthy might not seem to go hand and hand, but there are so many ways we can continue this common holiday tradition without completely burying our bodies in extra sugar, salt and fat. No really- it IS possible!


I absolutely LOVE baking with my kids. We do it pretty much in every weekend in December- and then the kids love to help me deliver the goodies to the neighbors, family, teachers, etc…And, as a pediatric Occupational Therapist, I know baking is an activity that inherently includes many excellent skill building areas for the developing brain (executive functioning skills, math, science, fine motor, visual perception…I could go on and on).


We’ll be baking our traditional and VERY indulgent chocolate chip cookies this year, but we’ll also be making lots of cookies, muffins and breads with healthier oils, sweeteners and flour alternatives.


So, what are some of these healthier baking methods??


✨use coconut sugar, honey or maple syrup instead of sugar

✨try to avoid inflammatory oils whenever possible! I’m still learning about the dangers of seed oils, and we’re making a conscious effort to bake with olive oil or avocado oil

✨we use flax eggs instead of eggs in recipes like muffins and I really strive for organic, cafe free eggs whenever possible

✨applesauce can often be substituted in recipes as well

✨whatever I do, I avoid margarine, “spreads” and shortening. I’ll always choose butter over those options

✨add in healthy and seasonal options for some extra antioxidants, fiber, etc. This time of year, cranberries and pumpkin are awesome add ins

If you need a fun recipe to whip up for Christmas morning or a hostess gift, I highly recommend this banana bread 🍞🍞🍞. Not only does it use healthier ingredients, but it’s free of refined flours and packs some extra protein, fiber and vitamins 👌👌


Banana Protein Cake Recipe

✨4 scoops IsaLean® Shake Creamy French Vanilla (you can find it here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/isalean-shake?pid=e18379664dad4b4e8390fd15c5022321 )

✨2-3 bananas, mashed½ cup muesli or rolled oats

✨ 2 eggs

✨1/2 cup almond milk

✨1/3 cup chia seeds

Mash bananas in large bowl. Mix in the rest of the ingredients until combined. Pour into a cake pan and bake on 375 F for 15-20 minutes until golden brown.


I’d love to hear your favorite holiday recipes and maybe one health swap you’re trying this year ⬇️⬇️


Cheers to a busy, happy (and maybe even relaxing) December!! 🍪🍞🧁🍫🍩

To your health,

~Jess