Author Archives: nh02jmr

Damp February ❄️❄️

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Ok, so it may be a little strange for me to be writing this the day after I went out with some of my Mom friends for tacos and margaritas last night…but hey, it’s all about moving the needle forward, right, friends??

Aside from last night, I’ve been rocking dry January and damp February. My husband and I have done a “dry January” the last few years and love the way we feel afterwards – improved sleep quality, better energy, no wine headaches (anyone else sensitive to histamines??). And, I don’t actually drink much all year round, so that felt like an easy but positive health promoting step for me.

This year, I realized how easy it actually is to go out to a restaurant without ordering a drink, or how much better I feel when I open a can of my adaptogen drink instead of having a glass of wine on the weekend. So, I decided to keep this thing going – maybe a drink or two over the month instead of a drink or two over the span of a week.

But, if you’re wondering what my motivation might be for keeping this thing going, check out some of these facts:

  • 1/3 of cancers are attributed to LIGHT alcohol consumption
  • Drinking adds calories and raises the risk of problems in the digestive system (just one day of drinking can lead to leaky gut, so I recommend that everyone avoids drinking on consecutive days)
  • drinking moderately does not, after all, reduce the risk of heart disease and diabetes, as was once thought
  • and per the Mayo Clinic, “any amount of drinking increases the risk of breast cancer and colorectal cancer”.

But what about when having that end of day glass of wine or drink with a friend is a part of your routine. And you don’t want to miss out on the social aspects of that??

Here are my top tips:

When I’m at a restaurant, I order a seltzer with lime and a dash of cranberry juice (restaurant mocktails can be as calorie dense and sugary as real alchohol or soda, without any of the fun). Or, if I’m going for something non fizzy, I bring a packet of my electrolyte powder in my purse and mix with water. Bonus: it gets me to drink wayyy more water and often keeps my appetite at bay, so I’m not eating the huge restaurant portions.

At home, I’ve been experimenting with some mocktails. They’re fun – and they actually have “side benefits” instead of “side effects”. I call that a win/win! To make, I mix either my adaptogen elixir or collagen elixir with some seltzer and lime, or some non alcoholic rose and a spring of fresh rosemary. My tastebuds think I’m indulging in some fabulous cocktail, but my body benefits from all the incredible ingredients for gut health, smooth skin, hydration and decreased stress! (If you wanna try, grab your collagen elixir here – great for every day use

If you could benefit from some more motivation to decrease or stop alcohol consumption, give these two articles a read:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551

https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(22)00317-6/fulltext

Cheers to a fabulous, healthy 2025, friends!! Comment below with how your year is going so far and one health change you’re celebrating!!

But How Do I Get Rid of This??

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If I had a dollar…

For every time a client asked me “but how do I get rid of my belly?”

Well, first – I always like to remind people that health looks so different on everyone. And if you’re working with me, I really hope your primary goal is HEALTH.

But, 20 years of training/coaching clients, and the question still comes up all.the.time.

20 years later, and my answer remains the same:

Abs are made in the kitchen. Truly. It’s true. I promise.

80% of our efforts for achieving body composition goals should be focused on what we’re putting in our bodies. My secrets are protein pacing, significantly decreasing processed foods and eating more veggies. Like, 5-7 servings per day. These strategies will keep you full, keep things moving, help you build muscle and give you more sustained energy. The system I use incorporates high quality protein, organic greens and undenatured, well tested supplements to help me meet these goals. Message me if you want to give it a try for 30 days, risk free…

A day in the protein pacing life…never about deprivation over here!!

Next, I recommend strength training. I know…I went through all those phases in life where I tried to run, ride, row it all away. I don’t recommend. Cardio is SO important for health, but when it comes to building lean muscle (which we want to do to help burn more calories overall), we need to lift. We need to lift often. And we need to lift heavy enough with progressive loading over time. I can’t recommend enough the benefits of proper deadlifting, squating and heavy upper body lifting, but make sure your form is solid and you build up appropriately. If you want to know what this means, reach out!

Lift correctly, lift often, lift heavy- and your abs will work harder than you realize

Now let’s talk about stress and sleep. I’ll often ask clients how many hours of restful sleep they’re getting a night. Less than 7? This could definitely contribute to belly fat. Excess stress does the exact same thing, as the stress hormone cortisol contributes to weight around the belly that can be stubborn and hard to release. For this, I recommend daily walks (nature plus movement plus sunlight is a powerful combo), meditation/gratitude journaling/yoga and adaptogens.

Powerful morning combo: gratitude + adaptogens

You’ve heard me talk about cellular cleansing before. For good reason. This supported intermittent fast releases toxins, which tend to reside in fat cells in our bodies. It also lowers overall inflammation, and who doesn’t want that? This is a gentle cellular cleanse, it will not have you living in a bathroom, it improves energy and mental clarity and it includes yummy snacks you get to munch on while your body is doing the hard work of detoxing. Pretty great, right??!!

I know. It seems too good to be true. Best.detox. Ever 🙌🏼

Ok, ok…I guess we can talk about ab exercises now. Trust me, I did used to be that girl that did 1,000 crunches a day and I am here to tell you that it was pretty much a waste of my time. I do like tacking on a quick 5 minute ab workout to my workout routine 2 days a week maybe, but it’s really not a focus of my exercise these days. That being said, when I’m choosing ab exercises for myself and my clients, I choose wisely. Functional movements are my fave – rotation, woodchops, that sort of thing. I also have a solid appreciation for pelvic floor conditions and diastasis recti that so many of my postpartum mamas (including myself) have had – so I’m also hesitant to recommend full sit ups, constant flexion and excessive forward planks without real attention to what’s happening in the abdominal region. But, some of my faves that are safe for most everyone:

Side plank variations (side plank hold, leg lifts in side plank, “thread the needle”, side plank crunches…)

Oblique work (oblique v ups are a fave, but check with a pelvic floor PT first if you have any of the conditions mentioned above)

Russian twists (with or without weights and I prefer to keep my feet on the floor to ensure good form and muscle activation)

Ok, so there you have it. Tried and true advice that has worked for my clients and myself over the last 20 years, and that I expect will work for many more years. If I hear of anything revolutionary, I’ll let ya know. But in the meantime, lay off the 10,000 hours of ab work, focus on what’s going in your body and try one new nutrition, strength training or stress management/sleep strategy at a time.

Let us know what works for you or what you’re trying. And let’s all collectively agree to leave spot training in the far, far away past…

To your wellness,

~Jess

The Great Healthspan/Lifespan Convo:

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Here we are – a new year – and one of my favorite times of the year for reflection and setting intentions (though I prefer doing this on a quarterly basis). Over the last few years, I’ve really made it a focus to think about Healthspan, which is a bit different from the Lifespan/Longevity conversation circling around, well, everywhere, these days.

What the heck is the difference, you ask??

Lifespan is the number of years we live. I’m shooting for 100+ (and HUGE shoutout to my Grandma, who turns 101 today!!)

Healthspan, though, is even cooler! This is how WELL we live. How many of those years we remain free from dis-ease. I’m shooting for many, many of those 100 plus years feeling pretty darn good in my body!

What’s really fascinating to me is how much control we actually have over these things. Unfortunately, our lifestyles don’t support a robust healthspan, and the average American lives 12 years of their life with dis-eases. Want the good news, though?? Great, cause you know I’m gonna share it anyway:

Most of our chronic illnesses (medical journals point to 85%) are due to a sedentary lifestyle, poor nutrition and other lifestyle factors. Which means- they are within our power to change!!

So what the heck can we do to increase our healthspan???

Five factors for a longer and healthier lifespan, per the Harvard T.H. Chan School of Public Health:

Healthy diet – DASH, MIND, Mediterranean. Vitamin and mineral supplementation. There are lots of tools out there and different ones work for different people. I find the most success with a protein pacing diet with a focus on Mediterranean style meals.

Regular exercise – this lowers your risk of heart disease, metabolic disease, osteoporosis, certain types of cancer and cognitive decline. Aim for 150 minutes a week of moderate activity and include 2 days of strength training, at minimum.

Healthy weight – This is so individualized, but what is important for EVERYONE, is decreasing the amount of visceral fat (the unhealthy kind around our organs). I focus on cellular detoxing to help with this.

Not smoking – I mean, we know this, but that doesn’t mean it’s easy to quit. Investing in the resources you need to support you on the journey is worth every penny and minute of your time!! If you’re ready take this step this year, I am cheering you on, friend!!

Moderate alcohol – Research finds that moderate drinking means 1 drink daily for women and two drinks daily for men. However, much research also suggests that ANY amount of alcohol increases our risks of cancer. So, where are you starting and where can you cut down? Anyone else doing dry January with me this year???

Other things that I focus on in my life include maintaining lean muscle mass (again, protein pacing and strength training), activating autophagy, which is our cells’ natural cleansing process(again, cellular cleansing), supplementing with the right vitamins and minerals for my body, controlling blood sugar levels (see my previous post on CGM use) and getting a daily dose of antioxidants (I love Moringa for this!).

Do I think we should all go nuts this January and try all these things at once? No, I don’t think that’s gonna work out very well for us. Been there, done that… But I do think there is such significant possibility for us all to improve our healthspan, really really improve it, by committing to one small actionable change at a time, sticking to it, and then adding another one when our first change becomes a well integrated part of our lives.

I’d love to hear what you’ve learned about improving your healthspan and what commitments you’re making this year.

(If you’re looking for some great background info on this topic, check this out: https://nutritionsource.hsph.harvard.edu/healthy-longevity/)

Cheers to a healthy journey, friends

~Jess

Supporting My Immune System, One Scoop at a Time 👌

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Last weekend, my little girl had the stomach bug. All she wanted was to cuddle, read books, have me sing her back to sleep. All I wanted to do was comfort her and remind her that she would feel better soon.


Fast forward a few days, and I started wondering “ok, when are the rest of us gonna get this?”Cause we all know how that works, right??


And, while I fully recognize we may still get this virus, or any others, this winter, that isn’t stopping me from doing all the things I can to keep our immune systems as robust as possible.
You all have read many of my blogs before about habits you can include in your daily life to best support your body’s natural immune defenses. So, I won’t sit here and remind you to get 7-8 hours of sleep and eat 5-7 brightly colorized fruits and veggies today (but please- keep aiming to do that).
Instead, I’ll share all that I’ve learned over these past few years about specific supplements that support the immune system.


Mushroom extracts: It can’t be just me they gets inundated with these ads, right?? Well, it’s for good reason. I’m still learning about these powerful ingredients. Reishi, turkey tail, shiitake, maitake…all such good varieties for supporting the immune system!


Fruiting bodies: Make sure your mushroom supplements include this. Supplements that include this part of the mushroom can be up to 30-50% more effective


No sugar! No gummies!: I’ll spare you my whole explanation about this. But sugar is definitely not supportive for the immune system, so having a supplement with too much added sugar wouldn’t be helpful either


GMP certified and third party tested. Again, this goes for all supplements. So so so important!! (Rule of thumb- don’t buy your supplements where you buy your toiled paper).


If you made it this far and you’re looking for a clean, well tested and highly effective supplement to provide immune support, use this link for 15% off. Better yet, message me for a link for 25% off!! https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/immune-shake-booster?pid=d3bf2f8e93b34bdc88efc2c05b360ba0

I love adding this to the kids’ yogurt, applesauce, etc. no taste and great for kids 4 and up 👌

Wishing you all a healthy, joyful holiday season. Stay well, friends ❄️❄️❄️❄️

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Special thanks to Camille Johnson (info@bereaver.com) for her excellent article about wellness for this week’s blog. This time of year, it can feel overwhelming to focus on our wellness goals, but Camille shares some great tips below to make your wellness goals achievable, enjoyable and easy to integrate into your busy life! Thanks, Camille for all the great tips!

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!

‘Tis the Season…to Stay Healthy 🍊🥕🥬💊

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This time of year, most of us are starting to think about ways to enhance our immune health. Working in healthcare and schools, and having two young kids, it’s definitely top of mind for me…


My fave tips for my clients this time of year are to focus on the basics:

✨exercise

✨stress reduction (I tend to favor gratitude journaling and daily meditation)

✨high quality sleep

✨quality nutrition


Do we notice a trend?? These are the basics for feeling amazing any time of year. These are ALWAYS the priority for me. But, I’d be remiss if I didn’t share what else I do to enhance my body’s natural immune defenses this time of year: ✨effective supplementation!!


I typically use an immune booster in my daily superfood shake, but I’m super excited about a new product that uses some key ingredients-


We’ve long known that vitamins C and D are powerfully supportive of our immune health, but NAC is another supportive molecule, as it is a precursor for glutathione (an important antioxidant for our immune systems). Which is why I’m pretty psyched that my favorite electrolyte drink now also has all three of these super important immune system supporters. What a convenient way to stay hydrated, help combat dry winter skin AND boost your immunity as we head into the winter months 👌👌

Here’s some more info about this awesome new product: https://jessicatreadwell1.isagenix.com/en-us/shop/targeted-health/hydrate-plus-immune-support?pid=a68038c8a22842a68c9ad910b2b6b371


Now, time for me to power down thedevices, do some evening meditation and focus on a good nights sleep!


Please share how you stay your healthiest during these winter months. I love learning from all of you too!!


To your health, ~Jess

But first, coffee…

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Guys, it’s been a busy weekend celebrating my son’s soon to be 8th birthday! But, I couldn’t let the weekend go by without celebrating a very important holiday. Cause, coffee is life, right?!?! So here’s a throwback to my post two years ago – read and don’t forget to comment for a coffee freebie!

It’s National Coffee Day!!!


I can’t keep up with all these made up holidays, but this is one I can get behind 😂😂


I LOVE coffee. I love the smell as my husband brews it first thing in the morning (he’s the best ❤️❤️), I love holding a warm mug in my hand on a cool morning, and I really do like the taste of good coffee.


But I get questions from clients a lot about whether or not coffee is good for them, good for their workouts or how much they should be drinking.


Like most things, the answers for this vary for individuals, but here are a few guidelines:


☕️Coffee can be a great source of energy in general, and before a workout. Coffee creates stress in the body, but for many of us, it’s the “good” kind of stress (when consumed in a reasonable amount). So having caffeine as a preworkout (in the form of coffee or another caffeinated beverage) can definitely give you that energy before your workout 🏋🏻‍♀️


☕️Is coffee good for you?? Maybe/likely/for some of us 🤷🏻‍♀️. Sorry for the lack of clarity on this one, but this is where individual characteristics come into play. Does coffee contain antioxidants? YES. Do those antioxidants ward off Alzheimer’s? MAYBE. Does coffee lead to anxiety? IN SOME PEOPLE, DEFINITELY


☕️Should I buy organic? Truthfully, I would 🤷🏻‍♀️. For one thing, many of us consume coffee regularly- so, if you’re ingesting something every day, you should likely pick the cleanest form of it. Also, coffee is notorious for containing mold, myotoxins and solvents. I just don’t want that in my body.


☕️Is it ok to add stuff to my coffee?? I get this question a lot, and again, the answer varies. Some of my clients don’t feel well drinking black coffee, so they add a little unsweetened milk. Would I add sugar? Personally, I wouldn’t, as we know sugar is pretty toxic. Would I add a ton of cream or highly processed plant based milk? Probably not this either. Honestly, if you feel like you need to add alot to your coffee, I might suggest looking into some other clean sources of caffeine or energy supportive products- and I have lots of good ideas for that (adaptogens anyone?? 👌👌)


☕️What about coffee “desserts”? You know what I mean here, right?? Next time you wanna order a frap/mocha craziness- just take a peek at the calories and sugar content (and the price!). I just don’t think it’s worth it. BUT, you can probably concoct something amazing and delicious at home, like this:


𝐖𝐡𝐢𝐩𝐩𝐞𝐝 𝐂𝐨𝐟𝐟𝐞𝐞, but make it a vegan, protein-packed healthy snack🙌🏼
This delicious, creamy, fancy coffee drink that supports my goals instead of derailing them, & this whipped coffee creation is no exception!
Like the whipped coffee recipe floating around the internet, but removed the sugar & added in Vanilla Plant-Based IsaPro for a little extra nourishment 💪🏼
𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
2 Tbsp instant coffee
2 Tbsp hot water
8 oz unsweetened almond milk
1 scoop Vanilla Plant-Based IsaPro (https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/isapro-plant-based-protein?pid=2f866f872ddd41f4a823332d0603f30f)


Combine the instant coffee and hot water in a bowl, whip vigorously, using an electric stand or hand mixer if you have one.
Whip for 5 minutes (seriously) or until your coffee becomes nice and fluffy!
In a shaker cup add 8 oz of almond milk and 1 scoop of Vanilla IsaPro, shake until combined.
Pour over ice and top with the fluffy whipped coffee.
Enjoy!🤍


So, do I think you should continue to enjoy coffee if you appreciate it as much as me?? Absolutely!!
Do I think it’s worth gradually reducing the number of coffee desserts you buy? Absolutely!
Do I think you can also gradually reduce what you add to your coffee and gradually switch to organic, mold/mycotoxin tested? YEP!


Bottom line- keep enjoying what you love and reap the many potential health benefits. Choose one way to make your coffee healthier this month, if it’s not super healthy yet. And experiment with healthy brands and recipes.


If you’ve made it this far in this post, I’d love to reward one lucky reader with a free batch of my favorite clean coffee. Comment below with one takeaway and I’ll choose a winner tomorrow!!


Cheers! ☕️☕️☕️

~Jess

Flinstones Vitamins and Pop Tarts

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We’ve Come a Long Way Since the Flinstone Days

Raise your hand if you grew up on Flinstones vitamins too?? 🙋🏻‍♀️🙋🏻‍♀️


Maybe had some Lucky Charms or Pop Tarts for breakfast growing up? 🙋🏻‍♀️🙋🏻‍♀️


Guys, you’re not alone! I was a child in the 90s, and back then, we didn’t know what we didn’t know. Vitamins were vitamins, right? As long as we were eating something for breakfast, we were well nourished and ready to learn, right?!? 🤷🏻‍♀️


Thankfully, we’ve come along way and so has the nutrition and supplement space. Now, you still have to sift through rows and rows of sugar laden or artificially sweetened vitamins, and we still need to REALLY look at nutrition labels when deciding what to feed our families, but we have knowledge – and options- now, and that’s a beautiful thing!!


One thing that I’ve learned more and more about is the difference between naturally sourced and synthetic vitamins. I won’t bore everyone here, but here’s a few cool points to know:


✨if your vitamins are listed in the nutrition or ingredient label with parenthesis around them, they are synthetically made!

✨synthetic vitamins offer only a portion of the whole food vitamin, so synthetic vitamin B is not the same as getting your vitamin B from a whole food.

✨whole food vitamins, on the other hand, allow for a slow release of nutrients, making them easier to digest

✨there are now whole food vitamins that offer diverse and bio active vitamins and minerals 🙌🏼🙌🏼


Supplementing with a good vitamin and filling in the nutritional gaps in our food supply is more important than it’s ever been. I’m excited to try these innovative new whole food vitamins and would love to offer you a discounted price on them as well!! Follow this link to read more about these cool Pura Plant vitamins and to try your own pack, risk free: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/pura-plant?pid=14362b1208ab4bbb98d7a92657b105bc

Here’s to a new season of focusing on our health, boosting immunity and finding joy in the everyday moments 🍁🍁 To your health, friends!

~Jess

Some things change, but this blog remains the same…

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Guys, it’s been a busy summer!! My family is just coming back from and incredible week away at the beach, and as I was trying to think of what I could share with you all this week, I stumbled upon this post I wrote 10 summers ago. So much has changed in my life over these last 10 years (you know- house, kids, new jobs, new businesses…), but my dedication to working out on vacation has stuck around…and mostly because feeling good just feels good. And I know that I enjoy my vacations so much more when I stay consistent with movement in some way. So anyway…I bring you my post from August, 2014 with the same reminder: movement is medicine and consistency is possible, even on vacation. Enjoy the post and, wherever you are and whatever you’re up to these last few weeks of summer: ENJOY!!

View from our cabin this summer. I could def get used to this!

As I sit here sipping my coffee and soaking in the sun, I’m realizing that we’re in the second week of August already. Yikes! But summer’s not over yet, and many of us still have family vacations or long, lazy weekends to enjoy before reality sets in again. And we should enjoy every second! That being said, I’ve been doling out a lot of fitness advice to traveling clients lately, so I thought I’d share some here on the blog. In my last post, I talked about how to have as healthy a vacation as possible. To add to that, here are some ideas for quick and easy vacation workouts (also known to those who know me as “no excuse” workouts):

  1. Come prepared for your vacation with portable fitness gear. Resistance bands, a jump rope, maybe a yoga mat. One of my favorite activities when on vacation is jumping rope. Start your day with 200 jumps, maybe add 50 the next morning. It won’t take long, but you’ll get your heart rate up for a few minutes. And every minute counts.
  2. As I’ve mentioned before, enjoy the scenery around you with local hikes, bike rides, swims… What’s better than getting some exercise, sunshine and good photo ops all in one? Aim for one activity each day. You won’t regret it.
  3. If you’re in a hotel room without a gym, do a quick circuit of lunges, squats, push ups and crunches for 10 minutes. Do this every other day, adding a few reps each time. Or play this card game with friends: assign one type of resistance move to each suite of cards (i.e. hearts are jumping jacks…makes sense, right?). Each time someone draws from the pile, do that number of the assigned resistance/cardio move. I recommend incorporating some cardio, some lunges, some push ups or tricep dips and some ab moves. The “game” actually goes by pretty fast, and you’ll definitely feel like you’ve worked out.
  4. Walk everywhere you can. To dinner, to the beach, to the gift shop up the road. If you’re in a really remote area, plan a morning walk around the neighborhood or a family walk after dinner. What a great way to start the day or unwind and talk about everyone’s day.
  5. I’m currently on a wonderful family vacation, and I promise I’ve taken my own advice. It’s amazing how a little bit of exercise each day puts me in a more relaxed mood, and has left me feeling energized and truly happy. The beautiful view and great company doesn’t hurt either 🙂
    Sending along happy thoughts to all of you for an enjoyable rest of summer!!
    ~Jess
The beach, the sun, family- there’s nothing that makes me happier ☀️☀️☀️

Summer Vibes ☀️☀️☀️

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Hey friends!! Please welcome my friend Lior to this week’s blog! Lior is a functional herbalist who I’ve had the pleasure of learning from over the past year. I invite you to read this blog and share one tip you’re gonna try this summer!

From my kitchen window, I look at my garden. It is summer, and the garden is filled with an abundance of vegetables and herbs. Bees are zooming between the tulsi and lavender; birds are chipping on the trees, and butterflies hover over the Mexican sunflower.

Staying connected with the season is not just about the physical changes but also about tuning in to nature’s energy or vibe. It’s about stopping, observing, and feeling the rhythm of the natural world.

What are the energetics?

Ancient cultures all over the world observed the ebb and flow of the seasons. They paid attention to details and looked for patterns. The Western tradition, descended from the alchemists and herbalists of Europe, identified six foundational states called the energetic.

The six energetics were used to describe the patterns in plants, people, health conditions, and the seasons.

The energetic/vibe of summer

Summer is associated with the fire element. While in some places, the heat of summer is dry, like in Africa, in others, it is hot and humid, like in India. But all over the world, summer is a time to relax and have fun.

The Taste of Summer

Drinking cold lemonade can give you a clue to how sour food and herbs can counter the relaxing effect of heat on the body. The sour taste is astringent, meaning it tightens tissue and reduces fluid leakage. Some cooling foods and drinks you might want to consider in the summer are berries, citrus, kombucha, and vinegar.

Food tips:

What to do in the summer?

Like the sunflower, people chase the sun. Not literally, but because sunlight is essential for many bodily functions, from regulating appetite and sleep to balancing our mood, people celebrated the sun and nature, especially in the summer.

 Be it in the garden or on a camping trip, summer is when you spend time outdoors, stock up on vitamin D, and enjoy the abundance of vitality and growth. Like a butterfly, I am attracted to the garden’s colors, forms, and sounds. My heart is filled with joy and reverence for the creative forces of nature.

Summer is a good time to build an altar in the garden using sticks, stones, and dried plants. You might want to plant a special plant next to your altar, like tulsi, burn incense, and offer prayers of gratitude to the forces of nature that sustain us. 

This is the time to follow your passion, manifest your inner fire, and follow your dreams. The organ associated with the energy of summer is the heart and the circulatory system. It calls upon you to leave the comfortable safety of your home and step into an adventure. Explore new possibilities and create from the heart. 

Don’t be afraid of being messy playing with finger colors or making a lot of noise while drumming. Summer is for letting your soul soar. 

Being in tune with nature means stopping and noticing the changes in light, temperature, moisture and tune in the ecosystem around you. As you slow down, you will observe how different seasons resonate differently with your body. 

Lior Sadeh

Clinical functional herbalist

@threefoldherbalhealing