Sharing some of the strategies I’ve tried to keep in our lives after our trip.

Hi friends! How are you? How was the weekend? I hope that you had a great one! We celebrated my nana’s bday, the Pilot was home from a trip, I taught a barre class, and met up with a friend for brunch. We also got some monsoon rain, which is always a little treat.

For today’s post, I wanted to chat a bit about our trip, my perspective since we’ve been back, and some of the strategies I’ve tried to maintain. As you guys know, we LOVE to travel. I feel like it’s the most fufilling way for us to spend the money we’ve earned – on experiences – and it gives us a chance to be away from the hustle and bustle and enjoy time as a family (or as a couple). Travel always gives me perspective and helps me to remember what actually fuels my energy and joy… and what doesn’t. 

While we were in Spain, we were able to take our time and genuinely enjoy each day. I’ve really tried to keep some of the things that I loved so much about our trip (you know, besides the epic sights, culture and food…) and put them into a little list. It’s not really about “vacation mode” forever, but rather what the trip reminded me matters most.

strategies I want to keep after our trip

1. Walk as Much as Possible

We walked miles daily, not even trying, and movement felt natural and refreshing – not forced. While it’s a little more challenging here, I’m still trying to recreate this a bit at home with walks after dinner, walking during meetings, and walking Maisey when the rain has cooled things down a bit.

It’s funny because Tucson is NOT a walking-friendly city. Everything is far, it’s a million degrees, and if you’re outside walking, most people will assume your car broke down, unless you’re in a neighborhood or walking path. It’s definitely the peak of summer, so I’ve been using my lil walking pad throughout the day. In Spain, I’d EASILY hit 20k steps per day, and I have to be intentional to hit 10k here.

2. Cook From Scratch (and Choose Places That Do the Same)

Sharing DIY Natural Cleaning Products that actually work.

Hi friends! How are you? I hope that you’re enjoying the morning. I have a packed day of appointments and P has an orthodontist appointment. Hoping we can hop in the pool afterwards!

For today, I wanted to talk about cleaning products. The more I learn about conventional cleaning products, the more creeped out I am. If you’re interested in cleaner DIY options, I wanted to talk about how to make your own DIY natural cleaning products that work just as well (if not better!) than store-bought versions, without all the harsh chemicals. These are safe for kids, pets, and the planet, and many can be made with ingredients you already have at home.

DIY Natural Cleaning Products

Why Switch to Natural Cleaning Products?

Conventional cleaners often contain toxins and harsh chemicals like ammonia, bleach, phthalates, and formaldehyde, which can cause irritation and long-term health issues. Switching to natural alternatives helps reduce your toxic load, supports a healthier indoor environment, and cuts down on plastic waste and packaging.

Top Ingredients to Stock for Natural Cleaning

Before you start mixing, here are some essential ingredients to have on hand:

White Vinegar – antibacterial and great for cutting through grease

Baking Soda – excellent for scrubbing and deodorizing

Castile Soap – natural, biodegradable soap base

Essential Oils (like tea tree, lavender, lemon, or eucalyptus) – for fragrance and antimicrobial properties

Hydrogen Peroxide – a natural disinfectant

Rubbing Alcohol (Isopropyl) – kills germs and evaporates quickly

Washing Soda – stronger than baking soda; useful in laundry and tough jobs

Distilled Water – prevents mineral buildup in spray bottles

Glass spray bottles — I get ours from Amazon

5 Easy DIY Natural Cleaning Recipes

1. All-Purpose Cleaner

Great for countertops, sinks, and bathroom surfaces.

1/2 cup white vinegar

2 cups distilled water

1 tsp castile soap

10 drops tea tree oil + 10 drops lemon essential oil

Combine in a spray bottle and shake gently. Avoid using on marble or granite.

2. Glass + Mirror Cleaner

Streak-free and natural.

1/4 cup white vinegar

1/4 cup rubbing alcohol

1 tbsp cornstarch

2 cups distilled water

Optional: 5 drops essential oil

Shake well before each use and spray onto glass or mirror surfaces.

3. Natural Disinfecting Spray

Perfect for high-touch surfaces like doorknobs and light switches.

1 cup rubbing alcohol (70% or higher)

1 cup distilled water

20 drops tea tree oil or eucalyptus oil

Combine in a spray bottle. Let sit on surfaces for 30 seconds before wiping.

4. Toilet Bowl Cleaner

Fights odors and stains naturally.

1/2 cup baking soda

1/4 cup white vinegar

Pour into the bowl and let fizz. Scru

Sharing some of the habits that helped with my hormones, mood, sleep, energy, and life!

Hi friends! How are ya? I hope that you’re having an amazing morning so far. We’re living up some pool time and just getting caught up on the routine now that we’re back in town. While I love vacation mode, there’s something so lovely about getting back into your routine and the habits that make your feel your best.

I think I pay even more attention to these things now because there was a LONG time when I felt completely off. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and while most of the tradition labs looked *normal* I knew something wasn’t right.

Through my journey of becoming an Integrative Health Practitioner, and especially after dealing with my own autoimmune symptoms, I discovered something powerful: small, consistent daily habits have the ability to heal you from the inside out. These tools have made an enormous difference in how I feel throughout the month, my energy levels, sleep, and mood.

Here are 10 things I do on a daily basis that genuinely have changed my life.

Please note that affiliate links are included below and allow me to earn a small kickback from any purchases. These are all companies I love and products I’ve used for years, so I’m thrilled to partner with them as an affiliate. Thank you so much to those of you who shop through my links – I appreciate your support so much. 

10 Daily Habits that Changed my Hormones and Life

1. Morning sunlight (before screens )

This is one of the most underrated biohacks. Getting sunlight in your eyes within the first 30–60 minutes of waking up helps set your circadian rhythm, which regulates everything from cortisol production to melatonin release at night.

Why it matters:

Cortisol should spike in the morning (that’s your natural “get up and go” hormone), and gradually decrease throughout the day. When we skip morning light and go straight to artificial blue light from screens, we disrupt that rhythm, which can lead to fatigue, anxiety, and poor sleep later.

What I do: I step outside when I let Mazer out in the morning (even if I look like a zombie), stand in the grass barefoot, take a few deep breaths, and just soak it in for 5–10 minutes. I also open all of the curtains and blinds as soon as we wake up to let sunlight into the house.

2. Dry brushing before showering

Dry brushing is a gentle, non-invasive way to stimulate the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfoliates skin, and gives your body a natural energy boost. My favorite one is here. 

Why it matters:

Hormones are processed and detoxed through the

Sharing my thoughts on using a sauna post workout. If you’re looking for the perfect portable option, check out my favorite sauna blanket. Use the code FITNESSISTA15 for 15% off. 

Hi friends! How are you? I hope that you’re enjoying the morning!! We’re off on some adventures – I’ll share the fun on IG stories- and I have some client calls booked later today.

Today, I wanted to talk about cozy sauna goodness. One of the things I’ve missed during our trip is my beloved sauna blanket and I’m so pumped to use it again!

As you guys know, working out is one of the best things you can do for your health. It strengthens your muscles, supports heart health, boosts mood, and helps manage weight. But what you do after a workout can be just as important as the workout itself. One practice that’s been gaining popularity over the past few years is hitting the sauna post workout.

Whether you’re using a regular sauna or an infrared sauna, taking time to sweat it out can amplify your recovery and wellness. I’m going to chat about about some of the ways a sauna after a workout can support your body, boost muscle recovery, and help you feel amaaaaaazing.

10 Benefits Of A Sauna Post Workout

Before we dive into the benefits, let’s quickly talk about how saunas actually work. Understanding the science can help you appreciate just how effective sauna bathing can be.

What Is A Sauna

A sauna is a small heated room or enclosed space designed to raise your core temperature through dry or humid heat. There are several types of saunas, including traditional dry saunas, steam saunas, and infrared saunas, which use light to heat the body directly. Check out this podcast episode about the benefits of sauna.

Saunas have been used for centuries in cultures around the world to promote relaxation, detoxification, and overall health.

How Does A Sauna Work

During a sauna session, your body is exposed to high heat (usually between 150°F and 195°F in traditional saunas, or lower temps in infrared saunas). This heat causes your heart rate to increase and your blood vessels to dilate, which leads to increased blood flow.

You also start sweating a lot, which can help flush toxins, support skin health, and regulate internal temperature. Your body reacts similarly to moderate cardiovascular exercise, which is why some of the benefits overlap with working out itself.

It’s important to stay hydrated and to be aware of the risks of using a sauna (especially if you have a health condition like heart disease or low blood pressure). Always listen to your body and start slow. Of course, ask a doctor before implementing sauna into your health routine.

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Sharing more about how I’ve been working on Spanish over the past couple of years and what has helped me the most. Spoiler: Duolingo did nada for me.

Hi friends! How are you? I hope that you’re having a lovely morning. We did a waterpark and theme park yesterday, so I have a feeling today will be a little more low-key.

Now that we’re heading into our 4th week in Spain, I figured I’d do a little update on my Spanish journey and some of the things that have helped me the most. I think that as an adult, it’s so important to be a *beginner* at things; to challenge your brain in a new way and try out the hobbies and activities you’ve always wanted to do, even if you’re not good at first. I know many of my friends out there have a goal of learning a new language, so I hope this post is helpful! I’d also love to hear any strategies that have worked for you.

My Spanish journey

A little background:

– Growing up, my mom’s side of the family often spoke Spanish. Because of this, I’ve always been able to understand it, but never spoke it. I would do the thing where my family would ask me something in Spanish, and I’d respond in English. When people would speak Spanish around me, I knew what was going on, but didn’t contribute to the conversation.

– I took Spanish classes in elementary and middle school (super basic stuff) and minored in Spanish in college. I thought that it would be my chance to feel fully confident and fluent in Spanish. I wrote essays, read novels, analyzed poetry, but maybe spent 5% of the time in my college Spanish classes actually SPEAKING Spanish. So once again, it just solidified my understanding, gave me the ability to write and read in Spanish, but didn’t really get me to my goal of feeling confident speaking.

– A couple of years ago, I decided that I was going to start practicing again and really get the hang of things. We love to travel, I love to be able to interact with people in different locations, so it became really important to me. Some of our closest friends are Colombian, and they have friends who speak Spanish, so I wanted to be able to contribute and feel more comfortable with speaking. Also, I would like to start working with IHP clients in Spanish starting early next year.

I tried a few different things to refresh my skills and feel more confident speaking.

Here’s what has made an enormous difference and here’s what did absolutely nothing.

Learning Spanish as an adult

APPS:

I have not found an app that is helpful for real-world situations. I’ve tried both Duolingo and Babbel and was unimpressed with both. I feel like it’s a lot of matching and vocabulary, but little understanding behind the grammatical rules and how to use the languages in real life. Also, most of the time, you don’t even remember what you were doing. Even with using apps on an on for a bit, I didn’t learn anything new.

VIRTUAL AND IN-PERSON TUTORING:

This has been the biggest gamechanger for me. <