Chatting about some of the reasons why you might be battling fatigue and some actionable steps you can use to improve your energy. As always, if you feel unusually tired or not like yourself, please seek out the advice of your doctor. This is not medical advice. 

Hi friends! I hope that you’re having a lovely morning. My Uncle E is in town (remember him?!) so we have some family fun today and the girls and I are getting much-needed haircuts before they start school tomorrow. I can’t even believe it.

For today’s post, I wanted to chat a bit about something I discuss with clients every.single.day: fatigue.

If you feel tired all the time, you’re definitely not alone. In our fast-paced world, constant fatigue has become a common complaint among many, especially busy moms. But it’s essential to understand that persistent tiredness isn’t just an inconvenience—it’s your body’s way of signaling that something might be off. I used to think that frequent exhaustion was a badge of honor for being a mom, but I’m here to tell ya, there are some things you can do to help improve energy levels.

Why you might be tired all the time (and what to do about it)

Cortisol Imbalance

One of the most common culprits behind chronic fatigue is a cortisol imbalance. Cortisol, often referred to as the “stress hormone,” plays a significant role in regulating your sleep-wake cycle. Ideally, cortisol levels should be high in the morning to help you wake up and gradually decrease throughout the day, allowing you to wind down and sleep at night.

However, when you’re constantly stressed, your body can produce too much cortisol, or your cortisol rhythm can become disrupted. This can leave you feeling wired at night and exhausted during the day.

(Look at my recent cortisol patterns! It’s empowering to know what’s going on in your body so you can create an action plan)

Lifestyle Strategies for Better Energy

Balancing your energy levels throughout the day often starts with making some simple lifestyle adjustments. Here are some strategies to help you set yourself up for better sleep and more consistent energy:

Set Yourself Up for Good Sleep All Day:

Establish a routine that promotes good sleep

Sharing the books I read in July and if I’d recommend adding them to your collection. 

Hi friends! Happy Monday! How was the weekend? I hope you had a great one! We’re back in town after an amazing trip to Hawaii to finish out the summer. I’m splitting my recap into two posts: our favorite places to eat and a review of Aulani, the Disney resort in Oahu. If you have any questions you’d like me to answer in the recaps, please lmk!

One of the benefits of a couple of long flights and some time lounging on the beach: I had lots of time to read!

In today’s post, I wanted to share the goods with you and also hear what you’re reading right now!

July 2024 Book Recap

Throne of Glass

Throne of Glass by Sarah J. Maas is a fantasy novel that follows the journey of Celaena Sardothien, a notorious assassin who has been imprisoned in the salt mines of Endovier. When Crown Prince Dorian offers her a chance at freedom, Celaena must compete in a deadly tournament to become the King’s Champion. Her path is fraught with danger as she faces ruthless opponents, navigates court politics, and uncovers dark secrets lurking within the glass castle.

As Celaena trains for the competition, she forms unexpected alliances with Prince Dorian and the stern Captain of the Guard, Chaol Westfall. Amidst the grueling trials, she discovers a hidden power within herself and a mysterious, ancient evil threatening the kingdom. Celaena must rely on her wits and skills to survive, all while confronting her own haunted past and the looming danger that could destroy everything she holds dear.

This book was HIGHLY recommended online, and I’ve read another one of Sarah J Maas’ books (A Court of Thorns and Roses), and this one wasn’t it for me.(Maybe a 4/10) It started off quickly, but dragged in the middle. I had to force myself to finish it, and while I liked the ending, it just wasn’t as vivid of captivating as I expected. From what I’ve heard, this was the first book she ever wrote (so major props for that), but I’ve realized this isn’t my fave genre. Give me my sweeping historical dramas with deep character development and gorgeous writing, which brings me to the next book….

Read more

Hi friends! I’m so excited to be chatting about saunas with Wes McMahon on the podcast today.

Here’s what we talk about:

– The benefits of sauna

– How to choose one and keep it clean

– Different types of heat

and so.much.more

168: The benefits of sauna with Wes McMahon

Here’s more about Wes and his background:

Wes McMahon is the Founder and CEO of Sun Valley Saunas – the ultimate at-home sauna brand. With the many physical and mental health benefits of saunas/cold plunges, including stress management, detoxification, increased metabolism, weight loss, improved sleep, and more, Wes is on a mission with Sun Valley Saunas to bring these very benefits right to your doorstep by offering competitive prices on the highest quality, hand-built traditional saunas, infrared saunas, and ice barrels. With a variety of saunas including 1-6 person indoor, outdoor, and barrel saunas, as well as sauna essentials like heaters, stoves, and even ice barrel cold plunge tubs, Sun Valley Saunas makes it easier than ever to channel a luxury wellness spa retreat right from the comfort of your home.

Check out their website and their Instagram here.

Partners:

Get a month of free Sculpt Society workouts here! My current favorite at-home workout and I love all of the instructors.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

I love love love the me

Sharing some of my favorite workout hacks for my busy mom friends out there. 

Hi friends! How’s the day going so far? We’re soaking up the rest of summer – I can’t believe the kids go back to school in early August!!- and have some dinner plans tonight.

For today’s post, I wanted to share some workout hacks for my busy mom friends, especially since we’re about to head back in to the busy back-to-school season.

Being a mom is a full-time job, and finding time for yourself, let alone for workouts, can feel impossible. However, staying active is crucial for your physical and mental well-being. It’s worth it to make it happen!

Here are some practical workout hacks to help you stay consistent with your fitness routine, even with a busy schedule.

Workout Hacks for Busy Moms

1. Prioritize Short Workouts

Focus on short, high-intensity workouts that can be done in 15-20 minutes. These sessions can be just as effective as longer workouts if done correctly.

Example: HIIT (High-Intensity Interval Training) is a great option. For instance, a 15-minute HIIT workout could involve 30 seconds of jumping jacks, 30 seconds of squats, 30 seconds of burpees, and 30 seconds of rest, repeated for 4-5 cycles. Alternatively, a Tabata workout involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds.

Why It Works: Short workouts are easier to fit into a busy day and can provide similar benefits to longer sessions by boosting metabolism and increasing calorie burn. They are particularly effective for busy schedules because they maximize efficiency and impact in a limited time frame.

2. Schedule Workouts Like Appointments

Treat your workout time as an important appointment that cannot be missed. Schedule it into your calendar and set reminders. This is a gamechanger for me. Every Sunday, I sit and plan out my workout times and any classes I’ll be taking. Having it on the schedule means that I’ll stick with it.

Example: Use a digital calendar to block out 20-30 minutes each day dedicated to exercise. Whether it’s early in the morning before the household wakes up or in the evening after the kids go to bed, mark it as a non-negotiable commitment. Set alarms or reminders on your phone to ensure you stick to your plan.

Why It Works: By treating workout time as a scheduled event, you create a sense of accountability and make it a priority, just like any other important task. This helps establish a routine and reduces the likelihood of skipping your workouts.

3. Involve Your Kids

Turn your workout into a family activity. Involving your kids can make exercise more fun and less of a chore.

Example: Plan family activities like a walk in the park, a bike ride, or a dance-off in the living room. You can also find kid-friendly workout videos online that everyone can follow together. Incorporating physical activities into family time helps make exercise enjoyable and helps children understand the importance of staying active.

Why It Works: Involving your kids not only helps you get your exercise in but also sets a positive example about the importanc

Sharing 10 of my favorite core muscle stretches. 

Hi friends! How’s the morning so far! I hope you’ re having a great day! We’re spending the morning at the beach and looking forward to a fun hike this afternoon.

For today’s post, I’m sharing 10 of my favorite core stretches!

The core muscles are central to almost every movement we make. These muscles include the abdominal muscles, back muscles, and pelvic muscles. Stretching the core muscles can potentially prevent injuries (research is mixed, but it feels good!), and improving flexibility and mobility. Despite their importance, core muscle stretches are often overlooked. It’s important to remember that in order to have full strength and function, you need to be able to RELAX the muscle; not just contract it.

Today, I’m sharing a roundup of core muscle stretches that you can easily add to your routine to keep your core strong and flexible.

10 Core Muscle Stretches

Cobra Pose

The Cobra Pose is a great stretch for the abdominal muscles and lower back.

How to Do It:

Lie face down on the floor with your hands under your shoulders.

Slowly lift your upper body off the ground, extending your spine.

Keep your elbows slightly bent and your hips pressed to the floor.

Hold the pose for 20-30 seconds, then gently lower yourself back to the starting position.

Benefits:

Stretches the abdominal muscles

Improves flexibility in the spine

Strengthens the lower back

Cat-Cow Stretch

The Cat-Cow Stretch is excellent for increasing flexibility in the spine and stretching the abdominal and back muscles.

How to Do It:

Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

Inhale as you drop your belly towards the floor, lifting your head and tailbone upwards (Cow Pose).

Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).

Repeat this sequence 10 times.

Benefits:

Enhances spinal flexibility

Stretches the core muscles

Improves posture

Read more