Mindset: Grounded - had my 6th week of a chakra meditation series. 1 more next week to finish off with the 7th chakra. It has been so rewarding and I look forward to it every week! Movement: 1 hour sunrise walk to the library to return books before work. Micronutrients: had so many left overs from last few days. We had a plate with a mixed leftover meal full of nutrients from all macros. Adam said he felt like he was at a buffet! 😉 (and he loves buffets).

I know it’s going to be a good day when I can do this post early in the day. I love a good morning routine that’s full of all 3 M’s, setting me up for success! MINDSET: gratitude meditation in front of red light upon rising - so much to be grateful for 🙏🏻 MOVEMENT: 60 min Pump Class (weights) at 6 AM followed by sauna 🥵 and cold shower 🥶 MICRONUTRIENTS: worked up an appetite 😋 - had my favourite post workout breakfast when I have to get to work and don’t have time for a cooked meal or ability to sit down (for long) - DFH chocolate protein shake and buckwheat sourdough toast with ghee and nut butter with hemp seed sprinkles. So satisfying and hits perfectly, keeping me full until lunch. This is my go to breakfast often, so I’m really curious to see what a CGM monitor reads 🩸. My body tells me my blood sugar is balanced with this quick and easy meal. *personal note/lesson * - I used to feel guilt for having toast for breakfast (gluten free, organic sourdough) -always adding protein too! — I was thinking it was too many carbs for me. When I would skip the toast (especially after a workout) I was starving by 10:00 AM looking for snack, I ate more at lunch and dinner and was hungry in the evening looking for another snack. Once I made the connection that if I allowed myself the toast (honestly my favourite food in-terms of feeling comfort and satisfied) I was full until lunch, didn’t need snacks and my blood sugar feels more balanced throughout the day. I’m never hungry after dinner (I tend to eat early and then fast in the evening) and I have no cravings for unhealthy foods. All because I allowed myself to have a piece of toast that I enjoy so much and nourishes my body at the start of the day. ☀️ 💡 moment 😅

Get ready to boost your health and inspire our Skool community by focusing on the 3Ms: Mindset, Movement, and Micronutrients! Here’s how it works: 1️⃣ Each day this week, share what you did for your 3Ms. • Mindset: How did you nurture your mental well-being or shift your perspective? • Movement: What physical activity did you incorporate into your day? • Micronutrients: What nutrient-rich foods did you include to fuel your body? 2️⃣ Post your 3Ms at the end of each day, starting Monday (or share a sneak peek this evening)! Let’s support and inspire each other to prioritize wellness, one day at a time. Example Here’s how I embraced my 3Ms today: • MINDSET: I tapped into creativity this morning during our Sunday crafting routine. Using Jenga blocks, we made gingerbread ornaments. Creativity fuels wellness by encouraging mindfulness and joy—it’s a practice I deeply value. • MOVEMENT: I took a mini cold plunge in the lake! It was quick, but refreshing. Later, a walk outside led to an unexpected invite to go skating with friends. It’s amazing how one positive decision—like going for a walk—can open up more opportunities for movement and connection. • MICRONUTRIENTS: Sunday is stew night! My favorite health meal: a nourishing broth, quality beef, colorful veggies, and warming spices. It’s packed with micronutrients to support immunity and energy. Let’s make this week a celebration of health and growth! Start planning your 3Ms and share with us daily. Together, we can create a ripple effect of wellness!

Friday Movement Focus - Laughter!!! Did you know that a good laugh can do wonders for your health? (and it counts for Mindset and Movement...maybe even Micronutrients?!). Research highlights that laughter therapy significantly reduces stress and anxiety by triggering the release of feel-good hormones like endorphins and dopamine. READ MORE HERE: https://pubmed.ncbi.nlm.nih.gov/34642668/ Key Benefits: - Stress Reduction: Laughter lowers cortisol levels, helping you feel more relaxed. - Mood Enhancement: It boosts serotonin and dopamine, lifting your spirits. - Immune Support: Regular laughter can strengthen your immune system. So, next time you're feeling overwhelmed, watch a funny video, share a joke, or spend time with friends who make you laugh. Your body and mind will thank you! 😊

Hey everyone! 👋 How did you make out with the time change this week? It's incredible how just one hour can throw us off, isn’t it? And even though we’re supposedly “gaining” an hour in the fall, the disruption can still be significant. If you found yourself struggling this week, you're definitely not alone. Why Does Time Change Affect Us So Much? Our bodies are deeply attuned to rhythms—particularly our circadian rhythm, the internal clock that regulates sleep, energy, hormone levels, and even digestion. This clock relies on light and regular habits to stay in sync. When the clock suddenly changes, it’s like we’re forcing our bodies into a new time zone without traveling. This sudden shift can lead to disrupted sleep, daytime fatigue, mood changes, and even digestive issues. Spring vs. Fall: Which Is Harder to Adjust To? It might seem like "falling back" in the autumn (when we gain an hour) would be easier since we’re adding extra sleep time. But for many people, springing forward in the spring is actually harder. In the spring, we lose an hour, making it similar to a mini case of jet lag. Studies show that springing forward can increase sleep disturbances and even lead to more health risks, like heart issues and mood imbalances, because it takes away from our natural sleep duration. Fall's "extra hour" can feel less disruptive, but even so, that change can still throw off our natural rhythm, causing restless sleep or sluggish energy for a few days. What’s Really Going On in the Body? When we adjust our clocks, our bodies aren’t instantly aware of this change: - Melatonin Production: Melatonin, our “sleep hormone,” is naturally released as it gets dark, helping us feel sleepy. The time change can throw off melatonin release, making it harder to fall asleep or wake up on time. - Cortisol Levels: Cortisol, our “wake-up hormone,” peaks in the morning to help us feel alert. An hour shift can cause mismatched cortisol peaks, so we might feel sleepy in the morning or overly alert at night. - Digestive Rhythm: Eating and digesting also follow a circadian pattern, so sudden changes can lead to disrupted hunger cues, digestion, and energy levels.