Hi friends! How are you? The weekend is heeere! What do you have going on? We have some plans with friends and are looking forward to celebrating our favorite guy on Father’s Day. I’d love to hear what you have going on!

Huge congrats to the winners of last week’s giveaway:

Renee

Karla

Jillian

Check your inboxes and I’ll get your prizes on the way 🙂

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love ot hear about your faves, too, so please shout out something you’re loving in the comments section below.

(Flower Child date with the crew)

6.14 Friday Faves

Read, watch, listen:

Why did the Moana 2 trailer make me emotional lol.

YOU GUYSSSSSS. I started this… and wow. Booktok did not lie. I don’t know why I fought it for so long, but I’m immersed.

Solo meal ideas.

The big impact we don’t realize we make every day. 

An excellent podcast about breast cancer screening methods.

Fitness, health, and good eats:

Totally making these two huge cookies for the girls. 

How to be a polite group fitness participant.

Blackberry pie bars with oat crumble crust. 

Why cardio is still important.

Got these water bottles for the girls and they’re so good! I love that they don’t leak. I’m going to order one for travel because my hydroflask always leaks, and the Stanley is too huge (and makes a giant mess).

What’s the difference between Orangetheory and F45?

Fashion + beauty:

Been loving this comfy Rails dress. This is one of my favorite brands and they always have great fabric and quality.

Read more

Sharing tips on how to utilize hot and cold therapy at home. 

Hi friends! How’s the morning going? I hope you’re having a great day so far!

For today’s post, I wanted to talk about hot and cold therapy, especially since they’ve been pretty buzzy topics on social media lately. This natural remedy can provide numerous benefits, so I wanted to share how to do hot and cold therapy safely at home. There are a couple of important reminders and considerations in this post, too!

How To Do Hot And Cold Therapy At Home

Hot and cold therapy is straightforward, requiring only basic items that you likely already have at home.

What Is Hot And Cold Therapy

Hot and cold therapy involves the use of heat and cold to stimulate different physiological responses in the body. It is an affordable and highly recommended remedy for improving overall health and well-being. When you apply heat to an area, it helps to increase blood flow and relax muscles. Cold therapy, on the other hand, constricts blood vessels, reduces inflammation, and stimulates the nervous system.

Alternating between heat and cold can provide comprehensive health benefits by combining the effects of both therapies. Heat can enhance circulation and relax muscles, while cold can reduce inflammation and invigorate the body. This alternation can be particularly effective for boosting circulation, enhancing recovery, and improving immune function.

Potential Benefits of Hot And Cold Therapy

It *can* do all of these things:

Enhance circulation

Reduce inflammation

Stimulate the nervous system

Boost immune function

Relieve muscle tension

Improve skin health

Promote faster recovery

Enhance mental clarity

Increase energy levels

Hot And Cold Therapy At Home

Step 1: Gather Your Supplies

To get started with hot and cold therapy, you will need a few basic supplies:

Heat packs or hot water bottles

Ice packs or cold packs

Towels

A timer

****Or you could go total body by alternating time in a sauna with time in a cold plunge.

Step 2: Applying Heat

Heat therapy works by dilating blood vessels and improving blood flow to the area being treated. This can help relax muscles, relieve tension, and promote healing.

Warm the Heat Pack or Hot Water Bottle: Use a microwaveable heat pack or fill a hot water bottle with warm water.

Prepare the Area: Place a towel over the skin to protect it from direct heat.

Apply the Heat: Place the heat pack or hot water bottle on the desired area for 10-20 minutes at a time.

Remove the Heat: Take off the heat source and give your skin a break before reapplying if needed.

Step 3: Applying Cold

Cold therapy involves using ice packs or cold packs to stimulate the nervous system and reduce inflammation.

Prepare the Ice Pack or Cold Pack: Use a commercial cold pack or wrap ic

Sharing some of my favorite collagen boosting superfoods!

Hi friends! How’s the day going? I hope you’re having an amazing morning! The kids are at a fun camp and I have back-to-back podcast interviews and client calls. I’m hoping I can sneak away for a yoga class tonight!

For today’s post, I wanted to chat about collagen.

Collagen is a vital protein in our bodies, playing a crucial role in maintaining the health and elasticity of our skin, hair, nails, and joints. It’s the main component of connective tissues and helps keep our skin looking youthful and radiant. However, as we age, our body’s ability to produce collagen naturally declines, leading to wrinkles, sagging skin, and weaker joints.

While there are plenty of skincare products that contain collagen, eating collagen-boosting foods can help the body make its own collagen more effectively. Not all collagen supplements are the same, and incorporating natural sources into your diet can provide a more holistic approach to collagen production. Today, I wanted to share a roundup of collagen-boosting superfoods that you can add to your diet.

(dress is from Amazon here!)

5 Collagen Boosting Superfoods

1. Bone Broth

Bone broth is one of the most potent sources of collagen. Made by simmering animal bones and connective tissue, bone broth contains a rich supply of collagen, gelatin, and essential amino acids that support joint and skin health. Drinking a cup of bone broth daily can help strengthen your body’s natural collagen production. Besides boosting collagen, bone broth also supports gut health, reduces inflammation, and improves joint function.

2. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, a crucial nutrient for collagen synthesis. Vitamin C acts as an antioxidant, protecting the skin from damage and helping to repair tissues. Consuming one to two servings of citrus fruits daily can enhance your body’s ability to produce collagen. Additionally, these fruits are hydrating, low in calories, and great for overall immune support.

3. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins A and C, which are essential for collagen production. They also contain chlorophyll, which has been shown to increase the precursor to collagen in the skin. Incorporating at least one serving of leafy greens into your daily diet can help you achieve healthier hair, skin, and nails and let your natural radiance shine. Moreover, leafy greens are rich in fiber, aiding digestion and promoting a healthy gut. Shredded cabbage is another one of my faves.

Read more

This post is about what I learned at the Biohacking Conference, hosted by Dave Asprey, in Dallas, TX. I’m grateful that a media pass was provided to attend this amazing experience. You can read my first review about the Biohacking Conference here.

(and yes, this includes things you can do at home!)

Hi friends! How is the weekend going? We’re in full dance recital mode over here. Don’t forget to head over to this week’s giveaway!

Today, I wanted to share a recap of some of the top things I learned from the Biohacking Conference. As you can imagine, I learned a LOT, and felt like my brain was buzzing for days afterwards. I’ve finally had a chance to let everything simmer, and time to sort through the 19 pages of notes. Of course, I can’t share EVERYTHING here on the blog – you need to go in person!! – but here are some of my favorite points from some of the talks I attended while I was there. (I could post so much more but like I said, you really have to go in person!)

Courtesy of the 10th Annual Biohacking Conference

What I learned at Dave Asprey’s Biohacking Conference

The End of Mental Illness with Dr. Daniel Amen

I’ve been a huge fan of Dr. Amen for years and years, so I was thrilled for the opportunity to learn from him in person. During his talk, he shared that psychiatry is the only medical industry that doesn’t actually look at the organ itself before prescribing medication. If you have heart issues, they take an image. If you have kidney pain, they take an image. With your brain, they take an educated guess, and prescribe medication without actually looking at your brain.

At his clinic, they perform SPECT scans that enable providers to look at the surface of the brain, blood flow, and brain activitity. It’s pretty fascinating – they have a new clinic in Scottsdale! – and it was incredible to see images of brains that were healed after trauma, drug use, OCD, etc. through lifestyle, supplements, and medication, if it was actually needed.

The main message of his talk was that you can heal your brain, and you’re not stuck with the brain you currently have.

Factors that HURT your brain:

– Altered blood flow, through things like high blood pressure, caffeine, sedentary lives, low choresterol, nicotine, caffeine

– Head trauma

– Retirement/aging – no longer having a purpose, or suffering from lonliness

– Toxicity – alcohol, mold, heavy metals, THC, drugs, products

– What he refers to as “diabesity”: high blood sugar, pre-diabetes, diabetes, being overweight or obese

– Inflammation- from proces

Hi friends! the weekend is heeeeeere! What do you have going on? It’s Liv’s dance recital and then dance season is officially over, and other than that, we’ll just be swimming and chilling with friends. I hope you have a fun and relaxing weekend ahead!

(Loving all of this extra time with the crew)

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

(We had some friends over last weekend and this is the giant cheese board of the night)

6.7 Faves Faves + Gratitude giveaway

Read, watch, listen:

LOVING this book so far. 

I started watching Queen Charlotte again on the plane home, and it’s even better the second time around.

This made me lol (also the husband is so sweet)

What are your childlike habits?

Fashion, home, + beauty:

Farm Rio is one of my favorite brands right now. I’ve been stocking up for our Hawaii trip 🙂 Here’s one I added to the collection lately!

If you haven’t tried theRead more