Peak Total Wellness

Ready for a proven stress buster that will help you relax in less than 5 minutes?

Sit quietly and just BREATHE.

🧘‍♀️Let your shoulders fall away from your ears, tell your jaw to relax, and release the tension in your hands.

Breathe in slowly through your nose, feel your belly rise, and exhale quietly and feel it sink.

This is SO GOOD FOR YOU on so many levels.

✅It reduces stress: Deep breathing signals your brain to calm down, reducing stress and promoting peace.

✅It helps with fitness: Controlled breathing can improve oxygen flow, boosting your performance and endurance during workouts.

✅It creates mindfulness: Focusing on your breath brings you into the present moment.

Try it and let me know how you feel! 👇

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🤡 DAD JOKE ALERT! 🤡

"Why did the heart go to the library? To improve its circulation!" 🤦

But seriously … Did you know that laughter is actually GOOD for your heart health?!

1. When you laugh, your brain releases endorphins. This creates a chain reaction that relaxes your arteries (boosting blood flow).�
2. It also lowers stress hormones that constrict your blood vessels. Constricted vessels raise your risk of high blood pressure, stroke, and heart attack.�
3. Laughing may also help rev up your immune system.

Pretty cool, right?

Ready for more laughs?! Share your favorite dad joke below 👇

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Happy Presidents’ Day from your friends at Peak Total Wellness.

Leadership… persistence… tenacity… strength — these traits and skills aren’t reserved for our country’s leaders.

They also will serve YOU in your health, fitness, and LIFE!

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Do you ever think about what your heart is telling you?

I’m talking about the heart that’s pumping inside you… AND the heart that guides you toward what has meaning for you.

Because they are the same.

In honor of heart health month — take some time to get quiet and listen.

One of the BEST times to listen to your heart is when you’re doing something good for it — like taking a walk outside in the fresh air.

Ask it: What do you need MORE of in your life?

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💪 Your heart works hard for you every second of every minute of every day…

Want to get an idea of how hard it works?

🎾 Get a tennis ball and squeeze it… that’s how hard it works with each contraction.

NOW, try to do that 60 times in a minute.

WOW, right? 🤯

It’s time to pay it back for all of its hard work — and de-stress!

Make time for DOWN TIME today: meditate, read a book, or do something FUN that helps you keep your stress levels in check.

Remember, taking care of your heart means taking care of YOU. ❤️

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🤔Commonly Asked Question: “What’s the best exercise to get my heart in better shape?”

💯The answer is: CARDIO… with some strength training, too!

🏃Cardio (aka “aerobics”) boosts circulation, which helps lower your blood pressure and your heart rate.

It also reduces the risk of type 2 diabetes and helps you control your blood sugar levels.

▶️ Examples: Brisk walking, swimming, cycling, running, using cardio machines, etc.

🏋️Strength training helps reduce body fat and build muscle, which is good for metabolic health.�
A combo of cardio and strength workouts may also help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

▶️ Examples: Working out with free weights, weight machines, or resistance bands or doing bodyweight exercises like push-ups and squats.

Save this and follow me for more health and wellness tips! 🎯🚀

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👋 Fitness/Health can involve soooooo many numbers!

Calories, steps, lbs., BP, cholesterol, reps, sets, macros, and on and on.

And while those numbers can be a good guide…

What about actually *listening* to your heart and your body?

❤️ It’s heart health month, so yes, we’re going to focus on keeping it healthy and fit.

But your heart is also a big reminder of your “why” — the REASONS behind why your health and fitness matter to you.

And if you listen to it, it can guide every step of your journey.

What’s ONE thing you can do today to keep your heart healthy?

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❣️Myth vs. Fact: “I don’t need to worry about heart health until I’m older.”

🌟 Myth!

Heart disease is the No. 1 killer on the planet.

And risk factors — like high blood pressure, diabetes, and obesity – are on the rise for people in their 20s, 30s, and 40s.

Building healthy habits now — like being active, eating a healthy diet, and avoiding smoking — can set the foundation for a healthier heart as you get older.

Remember: Preventing a problem is much easier than curing it.

So, whether you're 18 or 80, your heart health matters! 🏃‍♂️🏃‍♀️

Save this and follow me for more health and wellness tips!

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🚸 One of the biggest surprises about “growing up” is that you’re never really done.

And one of the biggest lessons — especially as you get older — is that going on a health and fitness journey isn’t just about your physical body.

It's about discovering your inner strength, pushing past your previous limits, and embracing a deeper understanding of yourself…

All of which help you reach your true potential, inside and out! No matter how young or old you are.

🌟 It’s one of the most fulfilling journeys you can take.

Today, take some time to think about one surprising discovery you’ve made during your health/fitness journey, and if you’re feeling brave, share it below! ⬇️

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🏃The No. 1 cure for feeling stuck: Take action!

When you're in a rut, moving forward can seem like a LOT of work.

But it takes JUST ONE STEP 👣

Choose a healthier meal, take a brisk walk, experiment with a new workout, and take some “you” time to sit for 5 minutes in a quiet room… it really can be that easy!

One small step can empower you to take another step, and another, until you start to build momentum and motivation.

You don’t have to wait for motivation, you can CREATE it.

👏 What one step are you going to take today? ⬇️⬇️⬇️
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👉 We all feel stuck sometimes.

In fact, a study a few years ago found that 75% of people surveyed felt stuck personally and/or professionally!!

But… one of the GREAT things about living nowadays is that most of us have the power to change our direction.

You have the power to:
🥗 improve your health by eating a healthy diet.
💪 build a strong, fit body by working out and being active.
🌎 honor the planet by choosing sustainable products.
🫂 deepen your relationships by reaching out to others.

❓ What can you do today, that will make sure you’re headed in the right direction for your goals?
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🧑‍🍳I’ve got a DELICIOUS healthy copycat recipe for you —

We’ve taken the sweetness down a bit in this revamped version (based on a Panera recipe), but if you really want to add it back in: add a few tablespoons each of no-sugar-added canned mandarin oranges and pineapple chunks.

Make this for lunch, you won’t be sorry!

Strawberry Poppyseed Chicken Salad
(makes 2 servings)

4 big handfuls (cups) mixed salad greens
1 cooked chicken breast, diced
4 large strawberries, hulled and sliced
½ cup (75 g) blueberries
¼ cup (30 grams) goat cheese crumbles
¼ cup (30 g) chopped toasted pecans

Poppyseed Dressing
(makes 4 2-tbsp servings)�
½ tsp sea salt
1 Tbsp honey
2 Tbsp apple cider vinegar
¼ cup (55 g) plain Greek yogurt
1 Tbsp extra virgin olive oil
1 tsp poppy seeds

First, make the dressing: Place all of the ingredients in a mason jar, screw on the cover, and shake until well combined. Or, place the ingredients in a bowl and whisk until combined. This recipe will keep in the refrigerator, covered, for 2-3 days.

Make the salad: Place the salad greens, chicken, strawberries, blueberries, and goat cheese in a large salad bowl. Drizzle 4 Tbsp (half the recipe) of the salad dressing over the top of the salad and toss well. If using, sprinkle the pecans over the top.

Divide into two portions and serve. Yum!

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🌱 No matter how hard you might try to fight it sometimes, things change!

And you really don’t have a choice in the matter…

But what you DO have control over is how you handle it.

You can choose to see change — and use that change — as an opportunity to grow. 🤔

Here’s a mindset shift to think about:
What if change is the Universe's way of pushing you toward your best self…
And challenges are an invitation for transformation?

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❓ Common Question: Is it worth it to set New Year’s resolutions?

My answer:

Yes.

It’s true that many people who set resolutions don’t reach their goals. But that could be because of their approach.

🎯 3 Reasons Resolutions Fail:

1. Setting goals that are too big. �✅ A better approach: set a smaller goal you can realistically hit in 4-6 weeks, then set another goal after that.

2. Setting goals you can’t control.
✅ A better approach: set performance-based goals that put you in the driver’s seat. Example: instead of setting a weight loss goal that depends on the scale (which you don’t control), commit to working out 3 times a week and following a healthy diet.

3. “Winging it” without a real plan.
✅ “By failing to prepare, you are preparing to fail.” — Benjamin Franklin.
Create a plan — put it into action — and then give your plan time to work for you!

Want more inspiration? Save this and follow me for more! 👍

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We’ve just kicked off a big beautiful new year!

What do you expect from it… and more importantly, what do you expect from YOURSELF?

It’s something I am thinking about today!

Yes, it’s safer to have low expectations and have no problem meeting them.

💪 But it’s a whole lot more satisfying to raise those expectations and crush them!

🚀 What’s one area you have high expectations for this year? Let us know in the comments! ⬇️⬇️

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❓MYTH OR FACT ❓

👉 Keeping your life in balance is a lifelong process.
🙈🙉🙊

FACT.

How awesome would it be to reach a magical state of balance where you could flip on autopilot? (Very awesome.)
�⚖️ But the truth is that as your goals, priorities, and life stage change — the things that keep you feeling happy, balanced, and fulfilled change too!

As an example, if you’re working on a fitness or health goal, it can mean shifting time and focus away from other areas, at least temporarily.
�The same thing goes with a growing family, career, or other area of your life.

🧘The key is to adapt and not neglect what’s truly important to you!

You can learn how to make that happen with my brand-new ebook: Your 2024 Mind-Body-Spirit Goals Roadmap (+ printable worksheet).

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🎉Happy New Year’s Eve!

It’s time to celebrate all of our wins from the past year, and get excited about 2024!

It’s going to be a BIG YEAR, can you feel it? (So big that it even gets an extra day.)

So to wrap things up this year…

What will you remember 2023 for?

And, what are your biggest hopes for 2024?

You don’t have to post them below (but if you want to that’s super cool!).

But please do take some time to think about it today. Because you deserve the life you were meant to live!

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🧄😋Choose immune-boosting foods this holiday season!

Bonus: Some of the BEST immune boosters pack a ton of amazing flavors.
I’m talking about immune boosters like…

✅ Ginger
✅ Turmeric
✅ Garlic
✅ Onion

On their own, they can help cut inflammation and boost immunity that may help your body fight off colds and other bugs. 🤧🚫

But research shows that they may work even better together, enhancing their health-promoting compounds.

IDEAS: Add them stir fries, casseroles, soups, marinades, and more!

You can even grab a turmeric and ginger tea blend the next time you hit the grocery store for a cozy cup of immune-boosting goodness.

Save this and follow me for more health and wellness tips! 🎯🚀

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🎯This quote is SO IMPORTANT to KEEP IN MIND this time of year!

There are temptations coming at you from all directions — whether it’s holiday treats or reasons to skip your workout.

It’s true that you might actually want those things.

🤷But do you want them more than you want to reach your health and fitness goals?

Just something to keep in mind!

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😁Probably never thought I’d post a recipe for brownies, did you?

The recipe I have for you today isn’t just for any old brownies — these are chocolatey, rich, and decadent.

And they contain a surprise unexpected healthy ingredient: SWEET POTATOES.

TIP: Don’t tell your picky eaters these contain sweet potatoes until AFTER they eat them (if you tell them at all!).

Sweet Potato Brownies
(Makes 9 servings)�
1 cup (330 g) cooked, cooled, and mashed sweet potato (about 1 medium)
½ cup (130 g) almond butter
¼ cup (30 g) raw cacao powder
¼ cup (60 ml) maple syrup or honey (adjust based on sweetness preference)
1 egg (for vegan option: flax egg - 1 Tbsp ground flaxseed mixed with 2½ Tbsp water, let it sit for 5 minutes to thicken)
OPTIONAL: ½ cup (50-70 g) chopped nuts, a sprinkle of sea salt

Preheat your oven to 350°F (175°C). Grease an 8x8-inch (20x20-cm) baking dish or line it with parchment paper.

In a mixing bowl, stir together the mashed sweet potato and almond butter until smooth. Add the raw cacao powder, maple syrup or honey, and the egg. Stir until all ingredients are well combined and the batter is smooth. If using the nuts, gently stir them in now. Sprinkle with optional salt.

Transfer the batter to the prepared baking dish and spread it out evenly. Place the dish in the preheated oven and bake for 25-30 minutes. The brownies should be set but still slightly soft in the middle.

Remove the brownies from the oven and allow them to cool in the baking dish on a cooling rack for about 30 minutes. Cut into squares and enjoy!

📷If you make these, be sure to grab a photo and tag me with it!

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🤯What if instead of doing ALL the things, you focused on the things that matter most?

🧑‍🤝‍🧑Spend time with the people who mean the most to you
🍏Focus on healthy foods first (then add the “worth it” seasonal treats)
🏃Stay active
😴Get your sleep
🧘Let go of “perfect” — i.e., bring 1 dish to the office potluck, instead of organizing the entire event

Remember: Saying “no” is a form of self-respect. It’s not about turning down requests from others — instead, it’s about setting boundaries for yourself.

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🤔Which is better:
1. Doing one long workout a week
2. Doing a little exercise most days of the week

Researchers at Edith Cowan University in Australia found that option 2 worked best, at least when it comes to resistance training.

➡️In a nutshell, scientists had people do strength training workouts, with everyone performing the same number of repetitions per week.

The only difference was that one group did all of their reps at one workout, while others spread those reps out over several small workouts during the course of a week.

The ones who spread them out during the week had the best results!

As a side benefit, doing more sessions a week can help you lock down exercise as one of your regular healthy habits.

Save this and follow me for more health and wellness tips! 🎯🚀

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👉Mindset checkup time!

Yes, what you eat plays a big role in your health. So do your workouts and sleep.

🧐But what happens between your ears (your thoughts, focus, and outlook) is also a big part of your overall health.

Positive thoughts and words are linked with lower blood pressure, lower risk for heart disease, a healthier weight, better blood sugar levels, and even a longer life!

Today, take some time to eavesdrop on your thoughts and conversations. Is it time for a positivity upgrade?

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🕎 Wishing you eight special nights. Happy festival of lights from your friends at Peak Total Wellness!

🤔Commonly Asked Question: "Should I be extra strict with my food intake to help me stay on track?"

💯The answer is: "NO."

Focusing on mindful eating — listening to your body’s cues and noticing when you feel truly hungry or satisfied — can help you make healthier choices in the long run.

When you eat mindfully, you can make decisions that help you feel good about yourself AND your food choices now and into the future — including choosing (or not) to have special holiday treats.

This gets you out of the old mindset of labeling foods as “good,” “bad,” “naughty,” or “nice.”

Save this and follow me for more health and wellness tips! 🎯🚀

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🔥 SUCCESS DOESN’T JUST HAPPEN

This time of year can be tough when it comes to your health and fitness because of all the events and traditions that knock us out of our regular routine.

But the good news is — you’re stronger than all of that!

Remember: Success doesn't just fall into your lap.

You have to bring it to life by being intentional and taking action.

That means making healthy choices, getting your workouts in, prioritizing sleep, and basically doing everything that makes you feel GOOD from the inside out.

(While still enjoying the best of the season, obviously!)

Are you with me in doubling down this week?

What actions are you taking this week to move toward your goals? Share it in the comments below! ⬇️📝

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🍏 Healthy Tip: Spend 5-10 minutes TODAY planning out December — especially if you have a lot going on.

Planning ahead (starting ASAP) will allow you to slow down and enjoy the holidays while still keeping an eye on your goals.

Here are a few things you might want to make time for:

🎁 Finishing (starting?!) your holiday shopping
✈️ Making any travel arrangements
🥳 Planning any open houses/parties you will be hosting
💪 Blocking out time in your calendar for your workouts and other self-care

Can you believe we are already thinking about the holidays?! 🤯 Where did 2023 go?

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🚀Dreaming of a fitter/healthier/leaner you?

That dream CAN become your reality, but (sorry! 🙈) dreaming won’t make it happen.

It takes CONSISTENT ACTION.

The small steps you take every single day add up to HUGE results. 💪

So take that walk. Drink one less soda. Put a few more veggies on your plate.

Just make it doable so you DO it!

What about you? 🤔 What action are you going to take today? Share it below! 💬👇

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🧑‍🍳Hello, hearty holiday season breakfast!

Normally I share healthy, quick, and easy meals, and while this one is definitely HEALTHY and EASY… it does take some prep time.

😋 However, the payoff is totally worth it.

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can flavor it up with different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :)

Oat-Quinoa Morning Bowl Mix
(12 servings)

3 cups (240 g) rolled oats
1 cup (180 g) quinoa
1 cup (160 g) dried cranberries or cherries
½ cup (90 g) h**p, flax, or chia seeds (or a combo!)
1 tsp cinnamon (or pumpkin pie spice mix!)
¾ tsp sea salt
Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)

To make the cereal mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.

➡️To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

Serve and enjoy!

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💥TRUTH BOMB! 💥

Yes, you do “spend” time and effort when you focus on your health and fitness.

But it’s not really “spending” — it’s an investment in your happiness and longevity.

👉 In other words? Your body is your most precious asset, and keeping it healthy and strong is a non-negotiable!

When you give it the TLC it needs by committing to regular workouts, clean eating, and/or getting adequate sleep, you’re adding to your investment…

And it will pay off tenfold in the future.

What about you? What health investment are you making for a stronger future? I'd love to hear your game plan. Share it in the comments below! ⬇️⬇️

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