Spark Wellness

Things the internet thinks I need… an egg incubator!?!

What are weird things you get ads for? 🤷‍♀️

Here’s a great list of self-care options. ♥️🧡💛💚💙💜

I’m looking for chia pudding inspiration. Tell me your favourite flavours and toppings. 😋

This looks like a tasty breakfast! There are lots of ways to customize to your nutritional needs and preferences.

Banana splits for breakfast. Just use yogurt instead of ice cream ❤️


[Image Description: A photograph of banana splits, each made with the following: a banana splits lengthwise, yogurt, blackberries, raspberries, blueberries, granola, and sliced almonds, garnished with fresh mint leaves. End ID].

It might seem tempting to curl up and hibernate as winter rolls in, but staying active during these colder months is still important for your physical and mental well-being.

Here are some tips for staying active even when it's chilly outside.

1. Indoor Workouts: You don't need to brave the cold for a good workout. There are plenty of indoor activities to get your heart pumping. Try home workout videos, yoga or even dance classes online. I like . If you have gym access, explore the different classes they offer.

2. Embrace Winter Sports: Winter is the perfect time for activities like skiing, snowboarding or skating. These sports can be fun and invigorating ways to stay active and enjoy the season.

3. Layer Up and Go for a Walk: Sometimes, a simple walk is all you need. Dress in layers and walk around your neighbourhood. It's a great way to clear your mind and get some fresh air, and your dog will enjoy it too.

4. Set Goals: Having a fitness goal can keep you motivated. Whether it's a step-count goal, a daily yoga practice or preparing for a spring marathon, setting targets can help you stay on track.

5. Try New Indoor Hobbies: Activities like rock climbing, swimming or joining a sports league (like basketball or indoor soccer) combines socializing and a workout.

6. Stay Social: Plan active outings with friends or family like a group fitness class, a hike or a casual game of indoor badminton. Staying active with others can boost your mood and motivation.

7. Remember to Stretch: Regardless of your choice of activity, always stretch before and after. Warming up your muscles is important in the cold weather and it helps with muscle recovery and flexibility.

Remember, finding activities you enjoy is critical to staying active in winter. It's not about pushing through the cold; it's about adapting and making the most of what winter offers.

I’m a holistic mental wellness coach who works at the intersection of mental health, self-care, nutrition & REAL LIFE. I use a neurodivergent lens to help you understand what supports your wellness, how to improve your relationship with stress and how to implement effective strategies in your life. 🧠💚🥗🍪

What is most important? Goals, plans or habits?

🏔️Goals give you a destination but no details about how to get there.

🧭 Plans help you figure create a path to get to your goal.

👣 Habits are the actual steps you take to move along the path.

Even if you don’t have a clear SMART goal, which is generally considered the most effective type of goal (I don’t necessarily agree) or a detailed plan you can create habits that will move you forward.

You can develop habits that support your health even if all you know is you want more energy or you want a better relationship with stress (note: these are not SMART goals).

💭 Sometimes as you develop new habits you’ll get more clarity about your goal and the type of plan that will help you reach it.

Do you need help identifying your wellness goals, creating a plan or developing habits to support your physical and mental well-being? Join my waitlist so I can notify you when I have openings for new clients.

Jenna Kelland(she/her) - I’m a holistic mental wellness coach who works at the intersection of mental health, self-care, nutrition & REAL LIFE. I use a neurodivergent lens to help you understand what supports your wellness, how to improve your relationship with stress and how to implement effective strategies in your life. 🧠💚🥗🍪

Image description: Picture of a woman’s standing on top of a mountain with her arms out reached looking at a cloudy sky tinged with purple. Text at the top in blue: what is most important? Goals, plans or habits? Spark Wellness logo in the bottom right corner

People sometimes ask why they should work with me when there are books they could read and free resources online.

I charge what I do for my service because I have the training and expertise to help in the “complicated zone.”

And I pay the mechanic for their expertise because I know nothing about car repairs.

We all have our skills and should be compensated.

Good reminders during a time when there are lots of expectations put on moms.

I like this approach. Recognize your patterns of planning to do too much, and not leaving enough time to rest. Be intentional about planning to do less and resting more!

Small business owners, like me, appreciate all your support!

May you have gentle holidays! 💝

This is so lovely and compassionate 🥹🎄

Have a gentle holiday ❤️

Hi! I’m Jenna.
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I’m a holistic mental wellness coach with a neurodivergent approach. I operate at the intersection of mental health, self-care, nutrition and REAL LIFE.
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This is what you can expect to receive in my weekly(ish) newsletter:
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⭐️ Strategies for managing stress and overwhelm
⭐️ Evidence-based research and recommendations you can use to take care of your mental wellness
⭐️ Tips to help you implement what you’ve learned in your context. Let’s move from theory to practice!
⭐️ Recipes and insights that can help you use good mood foods to boost your energy – the best antidote to stress!

If this sounds like the kind of support you need to feel happier and healthier, I invite you to subscribe at https://linkin.bio/sparkwellnessnutrition. Thank you!⁠

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Pink and purple background. Centred photo of Jenna - a Caucasian woman with glasses and shoulder length blonde hair. Text: sign up today for the Spark wellness newsletter and get free stuff in your inbox.

We all like to save money, so here are some quick tips for helping you make your own nut butter! 🥜🌰 It’s really quick and easy!

How to Make Nut and Seed Butter Learning to make nut and seed butter at home is easy! Our step-by-step process shows you exactly how to make nut and seed butter, plus flavour options.

The holidays are challenging for women when we get conflicting messages about what we should be doing. Recognizing this can help you reframe what you do.

There are always creative solutions when you look at things differently.

Sometimes you need someone who can look at things from another perspective. Need some help finding and implementing solutions that work for you? DM me!

RUN THE DISHWASHER TWICE.

When I was at one of my lowest (mental) points in life, I couldn’t get out of bed some days. I had no energy or motivation and was barely getting by.

I had therapy once per week, and on this particular week I didn’t have much to ‘bring’ to the session. He asked how my week was and I really had nothing to say.

“What are you struggling with?” he asked.

I gestured around me and said “I dunno man. Life.”

Not satisfied with my answer, he said “No, what exactly are you worried about right now? What feels overwhelming? When you go home after this session, what issue will be staring at you?”

I knew the answer, but it was so ridiculous that I didn’t want to say it. I wanted to have something more substantial. Something more profound. But I didn’t. So I told him,

“Honestly? The dishes. It’s stupid, I know, but the more I look at them the more I CAN’T do them because I’ll have to scrub them before I put them in the dishwasher, because the dishwasher sucks, and I just can’t stand and scrub the dishes.”

I felt like an idiot even saying it. What kind of grown woman is undone by a stack of dishes? There are people out there with actual problems, and I’m whining to my therapist about dishes? But my therapist nodded in understanding and then said:

“RUN THE DISHWASHER TWICE.”

I began to tell him that you’re not supposed to, but he stopped me.

“Why the hell aren’t you supposed to? If you don’t want to scrub the dishes and your dishwasher sucks, run it twice. Run it three times, who cares? Rules do not exist, so stop giving yourself rules.”

It blew my mind in a way that I don’t think I can properly express.

That day, I went home and tossed my smelly dishes haphazardly into the dishwasher and ran it three times. I felt like I had conquered a dragon. The next day, I took a shower lying down. A few days later. I folded my laundry and put them wherever they fit. There were no longer arbitrary rules I had to follow, and it gave me the freedom to make accomplishments again.

Now that I’m in a healthier place, I rinse off my dishes and put them in the dishwasher properly. I shower standing up. I sort my laundry. But at a time when living was a struggle instead of a blessing, I learned an incredibly important lesson:

THERE ARE NO RULES. RUN THE DISHWASHER TWICE!
Also Read https://fabliyo.com/11-year-old-young-boys-selfless-act-of-kindness-rewarded-after-returning-wallet-by-hotflav-april-22-2023145010/
Credit ~ Kate Scott

👉Recipe ebook - https://linkin.bio/sparkwellnessnutrition

This recipe collection includes 20 recipes including
- homemade gifts 🎁
- holiday side dishes 🥗 🫛
- festive beverages 🍹🫖
- festive desserts 🍪🥧

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I'm Jenna Kelland. I’m a mental wellness coach and a neurodivergent mom of 3. I help women understand how chronic stress affects their physical and mental health, and I help them find strategies to support their wellness that work in their lives. Find out how we can work together - link in bio .

Does this ever happen to you? Check out these simple (and delicious) holiday recipes
👉https://linkin.bio/sparkwellnessnutrition