A Little Dose Of Wellness

A Little Dose Of Wellness

Hi sunshine’s, happy Sunday! 

I’ve had a lot of wellness related questions roll in from you guys so I thought I’d answer them all in one place. If I overlooked your DM, I’m a jerk. Feel free to comment at the end of this post with any further questions and or tips / tricks you’re looking for and I’ll make sure to get back to you! 

Post workout snacks 

If you’ve been following me for some time you know that I am a big smoothie fan. I drink one every single morning. When I got messages asking for post workout snacks that aren’t a smoothie, I have to admit that my heart broke a little.  If smoothies aren’t your thing, I guessssss I can understand that ;) Here are some ideas of what you can much on post workout, other then a protein smoothie.

Apple with almond butter

Greek yogurt (add fruit if you would like) 

Ezekial bread (topped with natural preserves, avocado or eggs)  

Power smoothie: one cup of almond milk, half a banana, scoop of protein powder & two tablespoons of almond butter *Ok, I lied. I had to add in just one smoothie recipe.

Want to feel like a little kid again? Pour yourself a glass of 1% chocolate milk. It provides just the right ratio of protein to carbohydrates post sweat sesh. 


I pray for the people around me when my blood sugar starts to crash because I get next level hangry. From reading your messages, mid-day hunger something that a lot of you experience as well. These nutritious and delicious food combinations will keep your energy and mood  high while holiding you over until dinner time.  

Hummus + veggies

Assorted nuts

Hard boiled eggs

Red bell peppers 

Dark chocolate (just a square, ok?) pick up with a bar with cashews for a little extra protein

Plant based chips
a few of my favorite: Jica chips && Dang chips

High fiber crackers with tuna fish 

In a rush? If you have to grab and go - these are the protein bar brands that I recommend: RXBAR, KIND snacks or a LÄRABAR.


Need to depuff? Here are a few foods that will help your belly bloat. 

Apple Cider Vinegar
Green tea

A little extra

Beyond what we put in our stomach here are a few other wellness tips that will help to create an overall healthy lifestyle. 

Are you looking for a little kick in the butt to get to the gym? Having an accountability partner to sweat with you is always a good idea. You wouldn’t want to leave your friend hanging at the gym solo now would you? If you’re not one for group workouts, that’s ok! Something that I always do is plan my workouts for the week ahead. A part of my Sunday routine is scheduling my workouts for the week ahead. I sign up for classes ahead of time so it’s locked in and I can’t back out. If you’re a morning person, set your workout clothes out the night before. If your routine is to burn calories after work, pack your gym bag the night before. This type of planning ahead will help keep your mornings less hectic.

Something that I’ve really been trying to work on is screen time. Having a device free hour before bed is ideal. Yup, that means no scrolling until your eyes close. It's a crazy concept, I know. On the flip side, when your alarm goes off in the AM refrain from refreshing your email inbox or looking at social media first thing in the morning. The news that you intake or the annoying email from your boss that you read before fully opening your eyes has the power to set your mood before your feet even hit the floor. Begin your day on your terms and not someone else’s. 

I know that many of us live by the motto “but first, coffee.” If you are glued to your coffee cup, don’t let me stop you BUT what I will say is, switching over or incorporating a hot cup of water with fresh squeezed lemon juice and a sprinkle of cayenne pepper is so dang good for you. I, personally, like to have it first thing in the morning and before bed but give it a try and see what works for you. There are many benefits to this little concoction, you won't regret it! 

For more wellness related tips & tricks check out these three articles:
5 wellness tips that will change your life
Foods that help you keep your cool
Out of the box ways to take care of yourself

be happy be healthy,

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