Happy High Noon (EST). It’s been a few days, I’ve missed ya! People are crushing the back-to-routine program and the 12-week Remix. Keep up the consistency. Vote in the poll today and let me know what you want to see more of in the bite.

Let’s dig into today’s bite:

• Rewarding Your Way to Health: big or small

• Open Journal: Netflix & binge

• Tidbits & Recipes: Cinnamon apples

• Did You Know: the power of consequences.

Rewarding Your Way to Health

Last week we talked about the 5-step approach you can use to create a habit that sticks. If you need to brush up on it, here it is.

But let's get into the good stuff…

The reward. And no, I’m not talking about rewarding yourself with cake because you worked out (eventually that would become a habit too). Let’s make it a healthy one.

First, it’s important you look at your bad habits. What does that reward look like because it’s clearly motivating you? 

Maybe you’re watching a lot of TV and the reward is that you get to forget about all your stressors. How can we create a similar reward? Can you listen to a podcast or audiobook while walking? 

Rewards will keep you motivated when you’re habit isn’t established yet. 

You can use mini rewards every day:

• Make a star on your calendar after you’ve worked out. If you thought this was only for kids, you’re wrong. It works for us too! 

And bigger rewards once you hit another benchmark:

• Been consistent for 30 days? Treat yourself to a new workout set or shoes. 

I’m challenging you today, look into your bad habits. What’s your reward? Now how can you reverse engineer that? 

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Open Journal

Q: “Almost every night, I struggle with binge eating. I sit on the couch watching All The Light We Cannot See. Before I know it, the whole bag of chips will be gone. Does anyone else struggle with this?”

A: You’re def not alone with binge eating. First, try to get to the root of your binging. How long has this been going on? Did it stem from something on a deeper level? If you’re struggling with this step alone, you might consider talking with a licensed therapist with a specialty in binge eating.

Here’s some quick tips that might help:

1. Remove triggers: Keep tempting or unhealthy snacks out of sight, and instead, stock your pantry with nutritious options.

2. Set boundaries: Set specific "snacking rules" for yourself. Only allow yourself to snack at the table with no outside distractions (TV, phone, etc).

3. Hydrate: Drink water. Sometimes, we mistake thirst for hunger, so staying hydrated can help prevent unnecessary snacking.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

NBEIG

Did You Know? Like Really Know…

Sometimes consequences are more motivating than rewards. Like when your kids won’t do their chores for a positive reward. But if you tell them there’s no TV for the weekend, they pop up pretty quick.

Here’s an example of what a consequence could look like…

Every time I skip (insert new habit), I pay (someone) $50. 

Let them know about this new consequence. They might be cheering for you to skip a day because they get paid. But trust me, their check-ins will act as accountability. 

Tidbits & Recipes:

If you’re looking for a yummy fall snack for you or your kids, try these cinnamon apples. If you’re lazy, just sprinkle some cinnamon on your apples. It’s sooo good!

Today’s Top Workout Song on Spotify

Don't Start Now

Dua Lipa · Song · 2020

Scramble Answer:

BINGE

Happy High Noon (EST). Don’t forget 12-week remix starts Monday. Check your email for details.

Let’s dig into today’s bite:

• 5-step Approach to Consistency: Build your system.

• Open Journal: Turkey day binge. 

• Tidbits & Recipes: charcuterie board.

• Did You Know: hacks for consistency.

Your 5-step Approach to Consistency

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So we talked about the cue that triggers our habit. Now let's dive into the hardest part of a habit.

The routine or the action itself.

And no, not the one where you have a vacation coming up so you do insane workouts 5 days a week. Sure, you look good for vacation but you're right back where you started a month or two later.

In order to avoid this temporary fix, that relies on motivation and willpower, we have to build a proactive system. So let’s break it down.

Here's a 5-step process that works:

1. Identify the outcome you want. Are you in shape? Are you working out consistently? Are you eating healthy?

2. Identify what's holding you back from the desired outcome. Are you out of shape because you aren't eating healthy, stressed, and not working out consistently?

3. Find the issues in one of your systems. Just one. For example, I want to work out but don't have time and by the end of the day, I'm too tired.

4. Fix the root cause of the issue. If you're struggling to find time to work out, plan a 5-minute workout first thing when you wake up. Bonus if you use temptation bundling to help you stay consistent.

5. Repeat with any issues. Only move onto this step once you've been consistent and have built a habit.

This might seem like a long process that you don't have time for, but Let me challenge you…

What if you took one year and actually implemented this? You'd be shocked by your progress.

If you zoom out for a sec, have you been struggling with your health and wellness for more than a year? Then, it’s def time to give the slow and steady method a try.

Make sure to vote in the satisfaction poll today and leave a comment to tell me what your focus will be on using this 5-step approach. Once you tell someone, you’re more likely to stick to it!

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Open Journal

Q: “So I've been binge-free for two and a half weeks, and I'm really happy with that but I'm worried with Thanksgiving coming up. I don't wanna feel restricted but also don't want to start an old habit again. Does anyone else feel this? I would love some advice.”

A: This is a tough one. I think advice here could look different for everyone. To me, the key is balance.

Here’s what balance might look like:

• I'm going heavier on the vegetables and turkey/ham, but also having some of the homemade stuffing.

• I'm going to pass on the cheap store-bought stuff, but I am having a piece of homemade pie.

• I'm going to enjoy everything because it’s about our traditions, but I’ll also take a walk after dinner.

I hope this helps and if one of these specific scenarios don’t resonate with you, create your own.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

RTECIVPAO

Did You Know? Like Really Know…

We know we need to stop relying on willpower and motivation. And that we're wired to take the path of least resistance

So here are some hacks that will help improve your chances of being consistent.

• Change your environment: Reduce the steps to make your routine easier or add steps between a bad habit.

• Make it part of your day: Add a reminder on your phone for the time you want to work out.

• Streamline your process: Meal prep or batch cook to avoid eating unhealthy on busy days. Have your workouts for the week planned ahead of time.

I'm not sure if you've caught on to the theme with most of this week's info, but being proactive is key. 

Always be thinking of how you can reduce the friction for things that will improve your life and increase it for things that won't.

Tidbits & Recipes:

If you want a fun Friday night recipe that doesn’t really involve cooking. Make it a charcuterie board night. Goes perfectly with our family movie night. Here’s a kid friendly one that I love. And a great way to clean out the fridge.

Sidenote, it doesn’t have to look pretty. Mine doesn’t and if I’m being honest, prob never will. No fancy shapes over here.

Today’s Top Workout Song on Spotify

REMEDY

Alesso · Song · 2018

Scramble Answer:

PROACTIVE

Happy High Noon (EST). Don’t forget to check your email to learn more about the 12-week remix!

Let’s dig into today’s bite:

• Cue the Change: Identify your triggers.

• Open Journal: Creating a new habit I hate.

• Tidbits & Recipes: Stuffed peppers.

• Did You Know: Temptation bundling.

Cue the Change: Identify Your Triggers

If you're trying to break a bad habit or start a healthy habit. The first step is always the same:

Identify your cue.

And remember, a cue is what triggers the action (or the habit).

So let's look at a bad habit of mine. I tried for years to kick it and couldn't. No matter how hard I tried, my willpower wasn't enough.

Every day when I would get home, I would stuff my face with snacks. I would eat anything and so much that I wouldn't be hungry for supper.

If you break it down using the habit loop, here's what it looks like:

Get home for the day (cue), eat a ton of unhealthy snacks (routine), and forget about the stress from the busy day (reward).

Now here's how I broke this habit and replaced it with a healthier one:

• Cue: Get home for the day

• Routine: Play with the kids for 30 minutes

• Reward: Drink my sparkling water and spend quality time with the kids.

So whether you're trying to break a habit or create a new one, start with recognizing the cue. After you have the cue, you can start focusing on the routine or action.

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Open Journal

Q: “I know I should run so I’m trying to build a running habit. I hate running so it’s not going well. Any suggestions? “

A: Yes, STOP! You can get the same results and benefits from something you actually enjoy. I think a lot of times we get caught up in doing things that we think we should do. Maybe it’s because other people are doing it, we hear about the benefits and blah blah blah. You’re going to get the best results from something you can stay consistent with. Plus, life is too dang short, spend it doing things you love. Try walking, swimming, hiking, dancing, playing tag with the kids.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

IEOTMTATNP

Did You Know? Like Really Know…

Temptation bundling might be the answer you've been searching for to get the things you hate doing done (cough cough, laundry).

It's the idea of combining something that needs to be done with something you love. It’s why cozy cardio works.

So if you hate putting away the laundry only allow yourself to listen to your favorite podcast when you're putting it away.

And frame it like this " I get to listen to my favorite podcast while I put away the laundry."

Tidbits & Recipes:

If you’re looking for a quick and filling weeknight recipe to add to your rotation, you have to try these stuffed peppers.

Today’s Top Workout Song on Spotify

Meltdown

Niall Horan · Song · 2023

Scramble Answer:

TEMPTATION

Happy High Noon (EST).

Did you catch our email from earlier today about the Flobody Gym “12-week Remix” program on-demand? If not, check it out - I’m so pumped. It’s launching next Monday.

Let’s dig into today’s bite:

• Create Lasting Change: The habit loop.

• Open Journal: Irritated with the people I love.

• Tidbits & Recipes: Taco Tuesday- pasta edition.

• Did You Know: the ultimate energy saver.

Create Lasting Change

So you understand your why more. I hope you took time yesterday to really think about it instead of just passively reading. If not, there's still time.

Now let's get into some of the science of building a habit.

There are 3 parts to a habit (good or bad):

1. Cue: this is what triggers your action. It can be a feeling like: bored, tired, hungry. Or even the time of day.

2. Routine: The actual action. It can be negative or positive. (like binge eating or working out).

3. Reward: Positive outcome from the action. I can forget the bad day I had (binge eating). I feel energized (working out).

This habit loop can help you reach your goals or keep you from reaching them. It’s up to us to create a system that will build positive habits.

In tomorrow's bite, we'll dive deeper into understanding what triggers you.

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Open Journal

Q: What do I do when the people around me aren’t motivated to change? It honestly irritates me. I know it shouldn’t and I feel bad, but I get angry when I see people I love self-sabotaging themselves and then complaining about their situation.

A: It's natural to feel frustrated when the people around you aren't motivated to make positive changes in their lives. But remember, everyone is on their own journey, and people change at their own pace.

Here are a few things you can do to support your loved ones:

1. Lead by example: Focus on your own behavior and commit to making positive changes in your life. When others see the positive impact that change has on you, they may feel inspired to do the same.

2. Express empathy: Try to understand where their coming from and be empathetic to their struggles. Let them know that you care and are there to support them.

3. Encourage, don't persuade: Avoid pushing or pressuring others to change. Instead, offer words of encouragement and positive reinforcement.

4. Set boundaries: It's important to take care of yourself as well. If your loved ones' behavior is taking a toll on your mental health, consider setting boundaries and limiting your exposure to these conversations.

Remember, change is hard, and people move at their own pace. Instead of focusing on what others are doing, focus on your own journey and how you can be a positive influence in the lives of those around you.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

WDRARE

Did You Know? Like Really Know…

Habits are the ultimate energy savers.

Imagine the mental energy you could save by transforming repetitive tasks into automatic behaviors.

Once a habit is formed, it's ingrained in your daily routine, requiring less mental effort and energy. No more decision fatigue or constant mental calculations.

We could all accomplish a lot more with the extra mental energy throughout the day. By building habits, you can make your life easier

Start small by identifying one behavior that you can turn into a habit. Whether it's organizing your workspace, practicing mindfulness, or exercising regularly.

Stay tuned for the steps towards creating automatic habits.

Tidbits & Recipes:

It’s taco Tuesday- pasta edition… Someone please come make this for me!

Today’s Top Workout Song on Spotify

Big Energy

Latto · Song · 2021

Scramble Answer:

REWARD

Happy High Noon (EST). Have you submitted your question for the open journal? You might be featured in upcoming bites!

Let’s dig into today’s bite:

• Tired of Falling Off Track? Know your why.

• Open Journal: disappointed in myself.

• Tidbits & Recipes: soup szn.

• Did You Know: 3 different types of motivation.

Tired of Falling Off Track?

Feel like you know what you need to do, but can't get yourself to do it?

You know you need to exercise and eat healthier. You do it for a few weeks but then can't stick to it.

Why?

Building habits is hard. We want instant gratification, life is crazy, being unhealthy is easier, and we don't understand how to successfully build habits.

And most of us end up taking the all-or-nothing approach. When you do that, you rely way too much on motivation and willpower.

So what can you do?

Well, you need to have the right systems in place. And we'll get to that in upcoming bites. But first...

You need to know your why.

If you decide to lose weight because you know you should, you're going to fail the second life gets crazy.

Let's dig deeper into why you want to lose weight:

• Does diabetes run in your family?

• Do you want to feel more confident?

• Do you want to prevent chronic disease?

• What about keeping up with your kids?

Being clear on your why will help you stay committed when things are crazy. Once you know your why, write it down. Make it your background on your phone. Set a reminder.

Surrounding yourself with your why will help with your intrinsic motivation and set you up for success.- We'll talk about that in the Did You Know section today.

P.S. Simon Sinek has a great book called Start With Why. Give it a read.

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Open Journal

Q: “I just started working out again. Been going strong for a week but can't get over how disappointed I am that I let myself go this far.”

A: Um did I read that right? You freaking started again? You’ve shown up for yourself for a week straight? Hell yes, you did!

It’s 100% natural to want to beat yourself up, but it’s not productive. Instead of looking at the past stay focused on now and where you want to go. Celebrate small victories and be kind to yourself. I’ll take a quote from last week (it’s that good): “Make is so easy it’s hard to fail.”

On the days you don’t feel like showing up, show up for at least 5 minutes. Those 5 minutes are a win for habit formation.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

NICTGOTRFIAAI

Did You Know? Like Really Know…

Motivation isn't created equally.

It comes in different forms, and understanding them can help you stay engaged and driven.

• Intrinsic Motivation: It's that fire within you, the joy and satisfaction you derive from accomplishing a task or pursuing a passion. It's about finding personal fulfillment and satisfaction in what you do. It's your why.

• Extrinsic Motivation: This external drive comes from outside sources like rewards, recognition, or praise. It can be a powerful boost, pushing you to achieve goals and meet expectations set by others.

• Social Motivation: The power of connection and support. Surrounding yourself with like-minded people, engaging in group activities, and receiving encouragement from others can fuel your motivation.

Remember, finding a balance between these motivators can keep you engaged and inspired. But without intrinsic motivation and knowing your why, staying committed will be a lot harder.

Tidbits & Recipes:

It’s officially soup season and I’m here for it. I love soup in the fall and winter months. I mean, what’s not to love? Easy to make, your house smells amazing, AND leftovers. Add this easy chicken tortilla soup to your rotation.

Today’s Top Workout Song on Spotify

Calm Down (with Selena Gomez)

Rema, Selena Gomez · Song · 2022

Scramble Answer:

GRATIFICATION

Happy High Noon (EST). Find the Back to Routine program here. Submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Hard to Fail: Make it easy.

• Tidbits & Recipes: Big Daddy’s breakfast burritos.

• Did You Know: exercise and gene expression.

Hard to Fail

You see quick fixes all the time. We live in a quick-fix world. Like 28 days to your bikini body. It usually involves a strict diet and high-intensity workouts.

But the truth is, most of us can't stick to something so crazy. We burn out.

That's why we start to come up with excuses like:

• “I'll start working out when I have more time.”

• “When we aren't always on the go, I'll eat better.”

• “When I'm not working so many hours, I won't be too tired to work out.”

If you aren't careful. This thinking can go on for years.

When you're trying to create change. Like eating healthy or working out. Make it so easy it's hard to fail.

So start with 5-minute workouts or add a veggie to your meals.

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Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

NGECSTEI

Did You Know? Like Really Know…

We all know how important exercise is. We know it affects how healthy you are. But get this, it can also affect your genes.

A study looked at twins and the connection between their genes and how much they exercise. They found that environmental factors like exercise can affect gene expression.

Exercising proved to be impactful at a molecular level. All the more reason to get moving.

Tidbits & Recipes:

We are big into breakfast burritos at my house. I love to freeze them for quick meals too. Try Big Daddy’s breakfast burrito recipe.

Today’s Top Workout Song on Spotify

greedy

Tate McRae · Song · 2023

Scramble Answer:

GENETICS

Happy High Noon (EST). Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Mom-Hip: The Struggle is Real: 3 tips to prevent pain.

• Tidbits & Recipes: Yummy sandwich.

• Did You Know: You should drink the extra cup.

Mom-Hip: The Struggle Is Real

Do you have mom-hip? And no, I'm not talking about you being cool. We already know you are!

You've seen it before. The mom trying to wrangle her kids, the diaper bag, and the stroller. She's got one kid perched up on her hip and is trying to keep her shit together. I can see the hiked-up hip now. And feel the stress. ;)

So why is mom-hip bad?

When your hips are out of alignment, you might experience:

• Low back pain

• knee pain

• ankle or groin strains

• digestive issues

What can you do about it? Well, besides making their butts walk.

Here are 3 tips to use:

1. Center your kiddo in front

2. Use your arms and core to hold

3. Avoid arching your back

So start by adjusting your daily habits. And then, move into strengthening and mobility to help with pain you might already have.

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Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

HCKNICE

Did You Know? Like Really Know…

For the tired mom who loves coffee. This is just what you need to read.

That third cup of coffee you need to survive the day, might not be a bad thing after all.

A study that followed over 500,000 people for eight years found people who drank 2-3 cups of coffee or tea a day saw more benefits compared to those who drank 1-2 cups. But don't worry, scientists started seeing benefits with just 1-2 cups a day.

What benefits am I talking about? Well, besides coffee (or tea) improving brain function, they found these crazy statistics:

• 32% lower risk of stroke

• 26% lower risk of dementia

• 27% lower risk of poststroke dementia

So grab your favorite mug, brew some coffee or tea, and reap the benefits.- You deserve it!

Tidbits & Recipes:

With a good balance of healthy fats, protein, and fiber, this sandwich is perf for lunch.

Today’s Top Workout Song on Spotify

Untouched

The Veronicas · Song · 2007

Scramble Answer:

CHICKEN

Happy High Noon (EST). Get your Tushy Ottoman, the stool that gets your stool flowing!

Let’s dig into today’s bite:

• Are you getting enough of this? Two types of fiber.

• Open Journal: Bathroom royalty.

• Did You Know: Stress & digestion.

Are you lacking fiber?

We all know that fiber helps keep us regular but there are so many other benefits that you might be missing out on. Because most of us don't get enough fiber.

But first, let's look at the two different types of fiber:

• Soluble fiber: Attracts water and turns into gel during digestion. This slows digestion down.

• Insoluble fiber: Bulks up your stools. It helps food pass faster through your stomach and intestines.

Both are super important btw…

Here's why it's so important to get the recommended amount of fiber:

1. Stabilizes blood sugar levels by slowing down insulin release (aka your fat-storing hormone). Reducing your risk for type 2 diabetes.

2. Helps with appetite control and keeps you fuller longer.

3. Boost your metabolism because you don't actually digest fiber.

4. Keeps you pooping. If you want to know if you’re pooping the right way-check this bite out.

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Use the code FLOBODY at checkout and get 10% off

Don’t forget to get your Tushy Ottoman to improve your poo experience. If ya wanna feel like royalty, I highly recommend upgrading to a bidet. We just did and it's absolutely life-changing!

If you're still wiping or smearing after using the toilet, you need to make the switch. It's a more hygienic and refreshing experience. My whole freaking family uses it, even our 7-year-old! Trust me, you won't regret it.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

DBTIE

Did You Know? Like Really Know…

Stress can affect digestion, what nutrients the intestines absorb, AND your bowel movements.

It affects how quickly your food moves through your body causing either diarrhea or constipation.

Ever had a nervous poop?

If you have a chronic bowel disorder, you might notice this more. Because of gut nerves being more sensitive and changes in gut flora.

It’s crazy how much stress impacts our bodies, even down to how we poo. If you’re feeling stressed do something that you love and focus on the things you can control.

Today’s Top Workout Song on Spotify

You & Me

JENNIE · Song · 2023

Scramble Answer:

BIDET

Happy High Noon (EST). Happy Halloween! Let the kids burn off some energy with our Halloween family workout.

Let’s dig into today’s bite:

• Staying Healthy on Halloween: Not what you’d expect. 💀

• Open Journal: Body image struggles.

• Tidbits & Recipes: Pumpkin seeds.

• Did You Know: Halloween’s health benefits.

• Most Popular Candy by State: Is yours right?

Staying Healthy on Halloween

If you’re reading this expecting to learn the secret to avoiding the late-night Halloween candy splurge once the kids are asleep. You're not gonna find it.

I mean think about it, it's one day. You can bet that I'm picking out all my favorites, sitting on the couch, and watching Halloweentown.

Life is all about balance. If you restrict so much, your willpower is going to run out and probably run off into the rest of the week.

Instead, enjoy the night and move on tomorrow. Happy Halloween, friends!

P.S. Nov 1 is National eat your kid’s Halloween candy after they go to bed day!

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Open Journal

Q: “For most of my life I’ve been overweight. I’ve been losing weight but my body image issues haven’t improved. Any advice?”

A: First of all, congratulations on becoming a healthier you! Body image issues are tough to tackle. And I think it's really brave of you to talk about it.

Before I give you any tips, seriously consider professional help from a therapist or someone trained in this area. They can provide you with a lot of tools and resources.

But here are a few tips that might help:

1. Surround yourself with positivity: Surround yourself with people who lift you up. It can help shift your mindset.

2. Practice self-care: Take time to do things that make you feel good. Maybe a bubble bath, going for a walk, or treating yourself to a massage. When you take care of yourself, you become more in tune with your body and feel more positive about it.

3. Focus on what your body can do: Instead of dwelling on what you don't like about your body, try to focus on what it can do. Maybe you can lift more weight than you could a few months ago. Celebrate these accomplishments and use them as motivation to keep going.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

CAECOCLTH

Did You Know? Like Really Know…

Halloween is the second-highest-grossing commercial holiday in the United States, just behind Christmas. It seems spooky and scary things can be pretty profitable!

As consumers, a lot of times we look at it as a setback. Spendy costumes and lots of sugar. But let’s flip that script.

Here are 4 ways Halloween is improving your health:

1. Walking: Trick-or-treating can be a great way to get some exercise by going for a walk with friends or family.

2. Socializing: Halloween parties or community events can provide enjoyable social opportunities that enhance mood and mental well-being.

3. Laughter: Halloween can be a light-hearted time that encourages dressing up in costumes, telling jokes, and sharing laughter with others. Laughter has many health benefits, including reducing stress hormones and increasing endorphins.

4. Creativity: Halloween provides an opportunity for creativity, such as coming up with a unique costume idea or decorating your home. Flexing your creative muscle can be beneficial for mental health, increasing happiness, and reducing stress.

So, enjoy the festive spirit of Halloween and how it can uplift your health.

Tidbits & Recipes:

Pumpkin seeds are a nutritious choice due to their rich content of essential nutrients, such as magnesium, zinc, iron, and protein. They’re also good for heart health, prostate health, and blood sugar control due to their antioxidant properties and fiber content.

Save your pumpkin seeds after you’ve carved your pumpkins and try out this recipe. Just don’t be like me and keep them on the counter for 2 weeks only to end up throwing them out. Sad face.

Today’s Top Workout Song on Spotify

TOO MUCH

The Kid LAROI, Jung Kook, Central Cee · Song · 2023

Scramble Answer:

CHOCOLATE

Happy High Noon (EST). Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Work Smarter, Not Harder: Optimize your gains.

• Open Journal: Can I reverse muscle loss?

• Tidbits & Recipes: protein smoothie.

• Did You Know: protein synthesis

Work Smarter, Not Harder

If you've ever done one of my programs, you know I like to break down each day into specific muscle groups. And there's a good reason for it (reason(s) I should say).

So let me break it down for you.

Here are 3 reasons why you should be breaking down your workout days into specific muscle groups:

1. Prevents Overtraining: If you're doing full-body workouts every day, you're increasing your risk for injury and your workouts aren't going to be as effective.

2. Targeted Muscle Growth: Focusing on specific muscle groups, helps you get close to that failure point. And that's where you need to get if you want to gain muscle.

3. Time Management: Breaking it down allows you to get in the most effective workout in the least amount of time.

Check in with your workout routine. Are you allowing your muscles enough time to recover before working them again?

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Open Journal

Q: “We all hear about losing 3-8% muscle mass a year once you turn 30, and that exercise can help with this, but can it reverse this decline? Asking as a 38 year old that's been... rather up and down with exercise consistency over the past 8 years…”

A: Love this question because you're right. We talk about muscle loss and how exercise can help it but tend to stop right there. Regular exercise can help slow it down and even reverse the decline in muscle mass. The key here is consistency which I think is the hardest part.

Studies show resistance training (weights/resistance bands) is the most effective way to build and maintain muscle mass. You want to think about targeting each major muscle group (not at the same time) and get close to failure with each set.

I love the idea of gaining muscle mass as a long-term goal, like 1 year out. Now, how can you reverse engineer it for your short-term goals? If consistency is where you struggle, start here. Maybe your goal for the first month will be: "I will work out 5 days a week for 5 minutes." Keep focusing on consistency until it's not hard to show up! Unfortunately, gaining muscle mass only happens when you’re consistent. Hope this helps and I’m cheering you on big time!

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

TISYHNESS

Did You Know? Like Really Know…

You don’t gain muscle during your workout. You actually tear it down during your workouts. And build muscle during rest and recovery.

The cool thing is your muscle fibers grow back stronger and larger in anticipation of future workouts. It’s called protein synthesis. You need a good balance of regular exercise and sufficient rest and recovery time to see the best results.

Tidbits & Recipes:

Getting enough protein is so important for muscle growth. If you’re not getting enough protein but hate protein shakes. Try this yummy smoothie recipe. If you don’t have some of the ingredients just switch them out for something you do have.

In case you were wondering what psyllium husk is, it’s a soluble fiber. You can check out some of the benefits here.

Today’s Top Workout Song on Spotify

greedy

Tate McRae · Song · 2023

Scramble Answer:

SYNTHESIS

Get ready for some spooky family fun! Our Halloween dance and workout is the perfect chance to get your cardio in while spending some quality time with your kids.

Join Batman and Wonder Woman x2 as they come to the rescue after eating too much candy. You'll love dancing to the music and breaking a sweat. It's never too early to get into the Halloween spirit!

Let us know in the comments if you want more fun workouts like this, and don’t forget to give us a thumbs-up and share it with your friends!

P.s. Enjoy the family chaos, Janie sure did!

Happy High Noon (EST). We hope you are enjoying the Back to Routine program. Get ready for Phase 2 soon! Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Period pain be gone: endorphin hit.

• Open Journal: should I be cycle syncing?

• Tidbits & Recipes: Must make 4-ingredient chocolate

• Did You Know: leak-proof panties

Period pain be gone

Are you tired of cramps, bloating, and mood swings before your period? What if you could alleviate your PMS symptoms in a natural way?

Exercise is the answer you've been looking for, but prob didn’t want to hear! Studies have shown that regular physical activity can improve PMS symptoms like cramps, bloating, irritability, and fatigue.

Try going for a walk or pop on a quick low-impact workout (bonus points if it's for me). The feel-good endorphins will help reduce the pain and improve your mood.

Take control of your PMS symptoms and move. Always remember, something is better than nothing.

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Open Journal

Q: Should I be changing my workouts on my period? I've heard a lot about cycle syncing.

A: First off, thanks for the inspo for the topic today! There's no one-size-fits-all answer, some women find that adjusting their workouts during their menstrual cycle can help, others don’t.

Research suggests that in the luteal phase (starts after ovulation and ends right before your period), you may benefit from low-impact workouts. And in the follicular phase (after your period ends), you might have a higher tolerance for high-intensity workouts.

If you follow a low-impact workout plan, you don't really have to worry about switching it up. It's more important to listen to your body and do what feels best for you.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

TANIGBOL

Did You Know? Like Really Know…

Have you heard of period underwear?

Probably will now, but they're designed to give you leak-proof protection during your period.

Where was this in my middle school days when I had to wrap a sweatshirt around my waist? OMG, I remember counting down the minutes to get on the bus to go home. My anxiety is through the roof just thinking about it.

Anyway, some even have different absorbency levels. To be honest, I haven't tried them and think I would use them more as a backup plan.

Would love to hear from anyone who's used them.

Tidbits & Recipes:

Idk about you but when I’m about to get my period, I want all the chocolate.

Make this 4 ingredient chocolate dessert and keep it in the freezer for later. It’s all about balance people!

Today’s Top Workout Song on Spotify

Girlfriend

Avril Lavigne · Song · 2007

Scramble Answer:

BLOATING

Happy High Noon (EST). We hope you are enjoying the Back to Routine program. Get ready for Phase 2 soon! Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Beat Burnout: In just 20-minutes a day.

• Open Journal: Can I spot treat?

• Tidbits & Recipes: Relax with golden milk.

• Did You Know: power of breathing.

Beat Burnout

Feeling overwhelmed and exhausted from long work hours, a packed schedule, and mounting stress levels? If this sounds like you, you might be experiencing burnout.

Before you plop down on the couch to watch TV. Hold on.

Research suggests that exercise is the best way to reduce burnout. Yep, better than TV.

Next time you need a reset, take 20-30 minutes and move. If working out seems too daunting, get outside for a walk. A little fresh air always does a person good.

And remember to focus on the things you can control. Take time to move even a little movement can make a big difference. And if you're struggling, reach out to someone you trust for support.

P.S. In this open journal, we talk about burnout specifically related to exercise.

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Open Journal

Q: Hi there. I was wondering, are there any specific exercises that target areas prone to weight gain (stomach and arms) as one ages?

A: Great question. Unfortunately, spot treating is not a thing. You aren’t able to choose where you lose weight. It would be nice if you could, wouldn’t it? Instead, focus on building strength through strength training. Remember strength training can be done with weights, resistance bands, or body weight. I highly recommend reading the truth about toning in this bite.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

HSIG

Did You Know? Like Really Know…

If you're dealing with a lot of stress, focusing on your breath might be just what you need.

I've been practicing breathwork and it def has been helping me.

Let's be honest though, I haven't dedicated much time to sit and focus on it. But I've found it helpful, especially during stressful situations.

Out of all the different techniques, my favorite is the physiological sigh. Watch this video to learn how to do it and understand the science behind it.

Tidbits & Recipes:

If you’re ready to unwind after a long day or feel stressed after all this talk about stress. Try this golden milk out.

Today’s Top Workout Song on Spotify

Single Soon

Selena Gomez · Song · 2023

Scramble Answer:

SIGH

Happy High Noon (EST). Nourish your body with a delicious, clean, hydration powder - try DryWater today!

Let’s dig into today’s bite:

• Hydration matters: The missing link to reaching your goals.

• Open Journal: Balancing hormones with exercise.

• Tidbits & Recipes: Recipe for my husband.

Hydration matters: The missing link to reaching your goals

We all know how important it is to stay hydrated. Yet, most of us are walking around not-so-hydrated. I mean let's get real, if coffee was hydrating we would all be fine.

Staying hydrated is crucial for both day-to-day life and workouts. If you aren't focusing on hydrating you can really hinder your progress.

Proper hydration makes sure your body functions optimally during workouts by:

• Regulating body temperature

• Lubing the joints- bye-bye joint pain

• Transporting nutrients and oxygen to your muscles

And if you're not hydrated, your muscles won’t be able to contract and relax efficiently. Making it harder to gain strength and see results.

So set some reminders on your phone throughout the day to hydrate. Drinking smaller amounts throughout the day is better than chugging btw.

And don't forget to replenish your electrolytes. If you missed it, we recently covered everything you need to know about electrolytes, it’s important—click here to catch up!

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Open Journal

Q: I'm in my 40s and wondering how I can use exercise to balance my hormones. Any advice would be greatly appreciated!

A: In your 40s, hormonal changes can occur, and exercise can play a role in balancing hormones. Here are some ways exercise can help balance your hormones:

• Incorporate strength training: Strength training exercises, such as lifting weights or using resistance bands, can help build muscle mass and improve hormone balance

• Engage in aerobic exercises: Cardio exercises like walking, cycling, or swimming can help reduce stress levels and promote hormone balance.

• Focus on stress reduction: High levels of stress can disrupt hormone balance. Include stress-reducing activities like yoga, meditation, or breathwork into your routine. Low-impact workouts will be your best friend for this too.

• Stay Consistent: Consistency is key when it comes to balancing your hormones. Don't take on too much at once. Start slow and focus on consistency first.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

NSMOEORH

Tidbits & Recipes:

My husband loves chicken parm so when I saw a skillet recipe for it, I shared it with him to make

Haha, you thought I was going to say I made it for him, not so fast - he’s a better cook. Anyway, here’s the recipe for you to pass on!

Get 15% off + a free water bottle

Today’s Top Workout Song on Spotify

Strangers

Kenya Grace · Song · 2023

Scramble Answer:

HORMONES

Happy High Noon (EST). We hope you are enjoying the Back to Routine program. Get ready for Phase 2 soon! Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Sleep Less, Gain Less: This could be hurting your progress.

• Open Journal: Not feeling supported.

• Tidbits & Recipes: Lazy cooking.

• Did You Know: You don’t lose if you snooze.

Sleep Less, Gain Less: Slowing Your Progress

Have you ever pushed through a workout without much sleep the night before? You probably felt a little sluggish.

Well, there's a reason.

Lack of sleep causes your cortisol levels to spike. Cortisol is a stress hormone and can have negative effects on your progress and workouts.

When your cortisol levels are elevated, you might find it more challenging to:

• Stay motivated

• Finish your workouts

• Make healthy choices

• Recover from your workouts

This sound like you? You aren’t the only one.

So remember to prioritize sleep. When you can’t get enough sleep, here are three easy ways to lower your cortisol levels:

1. Spend time outdoors

2. Laugh your butt off

3. Hydrate and chill on the copious amounts of caffeine

In case you missed it, we talked about how cortisol can impact weight loss here. 

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Open Journal

Q: I’m struggling with the people around me not supporting me becoming healthy. We are all used to eating junk and now that I try not to, they poke fun at it.

A: It can be challenging when the people around you don't support you. But know, I'm proud of you for starting. Here are 3 ideas that might help:

1. Communicate your goals: Talk openly with your loved ones about why you are trying to get healthier. Make sure to explain how important their support is to you.

2. Seek like-minded individuals: Connect with individuals who share similar health goals and values. If you can't do it in person, make sure what you're consuming online aligns with your new healthy lifestyle.

3. Lead by example: Show your loved ones the positive changes you are experiencing through your healthy habits. Cook healthy meals together or invite them to join you in physical activities. When they see the benefits firsthand, they may become more open to adopting healthier habits themselves.

Don't forget that change is hard. And people don't like it. It might take them longer to understand and support your journey. Just know this community is always here for you!

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

SIROTLCO

Did You Know? Like Really Know…

Is hitting snooze really that bad?

You know the feeling, your alarm goes off and you frantically search to shut it off. Instead of getting up, you doze off a little longer.

10-minutes later, the same scenario's on repeat. Until you finally decide to get up. (This is my exact morning ritual).

If you're like me, I have good news.

This new study found no negative effects on sleep or cognition when hitting the snooze. And regular "snoozers" cognition was better when they snoozed compared to when they didn't.

There seems to be a sweet spot of about 30 minutes. So keep snoozing, but don't let it get in the way of creating consistency.

If you love to snooze, set your alarm 30 minutes before you want to wake up. And stop feeling guilty about not popping out of bed right away.

Tidbits & Recipes:

If you’re like me you hate the mess cooking makes. I pick recipes that don’t use a lot of stuff because of it.

It’s Taco Tuesday so celebrate tonight with this sheet pan shrimp taco recipe with minimal cleanup. You’re welcome!

Today’s Top Workout Song on Spotify

TOO MUCH

The Kid LAROI, Jung Kook, Central Cee · Song · 2023

Scramble Answer:

CORTISOL

Happy High Noon (EST). We hope you are enjoying the Back to Routine program. Get ready for Phase 2 soon! Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

• Breaking Free from Willpower Traps: small changes, big impact.

• Open Journal: snack attack.

• Tidbits & Recipes: coconut oil for everything.

• Did You Know: how to refuel your tank.

Breaking Free from Willpower Traps

Are your good intentions the reason why you aren't seeing results?

You're ready to get healthy and are sick of feeling like crap. So you throw out all the junk food. Buy a ton of fruits and veggies. And go to the gym every day.

It goes well for a week or two but then life gets in the way and it all falls apart. But why?

We don't have unlimited willpower. Think of it like a tank of gas. Every decision you make that's different from your norm, you use up willpower. Use too much to make drastic changes and you'll run out of gas. Leaving you right where you started.

So what can you do?

Start small. Instead of focusing on everything you want to change, pick one or two things. THEN, make those two habits so small that they're almost impossible to skip. Like working out for 5 minutes a day or adding in one veggie with a meal.

Do it for one or two weeks and then bump it up a bit. Making gradual changes will prevent burn out.

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Open Journal

Q: Even after eating a good-sized portion of food, I just don't feel "full" and search for more to eat. So then I'll start snacking. I've been getting better about it by limiting how much I snack on but I know it's still too much.

A: You're not alone on this one. Before I get into some basic tips, make sure to talk with your doctor. It can be a sign of something else going on like diabetes or hyperthyroidism.

Here are three questions to ask:

1. How's your fiber intake?

   Most of us just think of fiber as a good way to help us poop, but there's so much more. Fiber helps you feel full, controls your blood sugar, and can decrease inflammation. I def recommend sticking with fiber from foods (like fruits and veggies) instead of supplements.

2. Are you drinking enough water?

   Dehydration can cause hunger cues. So instead of reaching for the snack right away, drink a glass of water.

3. Is it a habit?

   Try changing your routine when you typically snack. Do something fun instead. If you need to, set a timer.

You might want to check out this Bite we have on preventing blood sugar spikes.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

CIUYABNTTICALO

Did You Know? Like Really Know…

We talked about how willpower can run out when you’re using it too much. But, good news, it’s like a muscle and can be strengthened too!

Try these 3 things to start refueling your willpower tank:

1. Reward yourself: Celebrate your wins and acknowledge the times you pushed through when you didn't feel like it. It can be as simple as marking down each day you exercise and giving yourself positive reinforcement.

2. Minimize decisions: Reduce the number of options you have to choose from. Every time you have to make a decision it depletes willpower. Even something as small as what you’re going to wear.

3. Find accountability partners: Surround yourself with people, objects, and experiences that support your goals. If it can’t be in person, virtual works too!

So show up even when you don’t want to and watch your willpower grow!

Tidbits & Recipes:

I’ve been using coconut oil for a while now. On my skin, in my coffee, and in my recipes. It can help boost your memory, make you feel full, reduce inflammation, and help balance your hormones.

I like to put a little in my first cup of coffee and I also use it on my popcorn (don’t forget to melt it first). But here’s a fun dessert recipe for when you’re having a sweet tooth. Bonus because it’s no-bake!

Today’s Top Workout Song on Spotify

Water

Tyla · Song · 2023

Scramble Answer:

ACCOUNTABILITY

Happy High Noon (EST). The Open Journal series is LIVE in this newsletter. Keep the questions and stories coming by commenting on our satisfactory poll.

Today’s Topics:

• Don’t let this hold you back: lack of self-awareness.

• Tidbits & Recipes: spooky szn.

• Did You Know: self-awareness vs self-consciousness..

Don't Let Lack of Self-Awareness Hold You Back

You know when your kids get in a fight and all they do is blame each other? Everyone denies that they had anything to do with it. Clearly, you know all parties are guilty, and remind them about taking responsibility for their actions.

It's easy to see the lack of self-awareness in our kiddos, but when was the last time you checked in with yourself?

Self-awareness is a must when it comes to personal growth. Whether that's in your health, relationships, work, friendships, etc. It's about:

• Understanding why you feel the way you do.

• Being clear on your values.

• Knowing how your thoughts drive your actions.

Without it, you'll probably feel stuck. Like you're on the hamster wheel and can't get off.

Fortunately, there are simple ways to improve self-awareness:

1. Mindfulness: I know, we’re all sick of this buzzword, but it's important. Pay attention to your thoughts, emotions, and actions without judging yourself.

2. Self-reflect: How are you responding to difficult situations? Do your actions align with your beliefs? If not, what needs to change?

3. Seek feedback: Ask people you trust about what they see in you. See what rings true with you and what surprises you. Notice any patterns?

If you're looking to improve you're life in any way (you're reading this so obviously you are), increasing your self-awareness is a must to breaking free from patterns that lead to the same results.

So reach out to someone this weekend for feedback. But remember not to take their opinions as gospel.

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Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

ECDNNOECFI

Did You Know? Like Really Know…

Research suggests that self-awareness can boost confidence and creativity. When you have a clear understanding of yourself, you tend to be more confident in your abilities and are more likely to think creatively.

But it’s different from self-consciousness.

Self-consciousness is being aware of yourself in a social context, self-awareness goes beyond that. It’s about recognizing and understanding your emotions, thoughts, values, and behaviors.

Tidbits & Recipes:

If you’re looking to get festive, check out this healthy spooky taco skillet. Plus, a ton of other fun and healthy snack ideas.

Today’s Top Workout Song on Spotify

Still Alive - From the Original Motion Picture Scream VI

Demi Lovato · Song · 2023

Scramble Answer:

CONFIDENCE

Happy High Noon (EST). The Open Journal series is LIVE in this newsletter. Keep the questions and stories coming by commenting on our satisfactory poll.

Today’s Topics:

• Is this getting in your way?: Fear of failure.

• Open Journal: long-term goals.

• Tidbits & Recipes: Fall-inspired skillet.

• Did You Know: Be around the right people.

Fear of failure getting in your way?

Do you see it?

Have you ever avoided doing something because you were afraid to fail? Or maybe you don't even know you're avoiding it.

We've all experienced failure before and it’s not fun. But what if we chose to learn from it instead of looking at it like it's proof we suck?

The problem is, you might not know the fear of failure is what's holding you back. So take some time to reflect on the different areas of your life. Do you see any patterns?

Are any of these 5 symptoms you?:

1. Avoid trying new things.

2. Procrastination.

3. Not following through with goals.

4. Perfectionism.

5. Low self-esteem.

If you said yes to any of those, think about what you’re missing out on. I mean, what if Michael Jordan stopped playing basketball after being cut from his high school team? We def wouldn’t be considering him the best player of all time

So how can you overcome it?

• Accept failure as normal.

• Look at the worst-case scenario.

• Think about the cost of not trying.

• Find a supportive group.

• Do it anyway.

Overcoming the fear of failure is a must for personal growth. So challenge yourself to try something new this weekend especially if it feels scary! Watch this quick Tony Robbins video on getting over your fear to fail.

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Open Journal

Q: I'm so glad you talked about goal setting in today's bite (this is the one being referred to). I have really been struggling lately with setting long-term goals for 1, 2, or even 5 years down the road because my brain is hardwired to focus only on failing. I don't have a problem setting short-term goals, how do I extend that to long-term without feeling overwhelmed

A: This question is gold. I think the key here is fear of failure! We all have it and it’s human nature. I challenge you to look at that fear differently. It’s a sign of growth so how can it serve you? I’ve failed SOO many times, and yeah it stings, but you only fail if you don’t learn from it! What I love about long-term goals is they can evolve and change. It's okay to adjust and adapt your goals.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

FECNLUNEI

Did You Know? Like Really Know…

Have you ever gone to work with a goal of having a positive attitude? You do great for a couple hours. But before you know it, you're sitting with your co-workers complaining about how crappy work is. And at the end of the day, you're disappointed with yourself for jumping into the negativity.

Well, the saying "you are the average of the 5 people you spend the most time with" has truth to it.

The people you spend time with affect your mindset, behavior, and success. Surrounding yourself with positive, motivated, and supportive people can inspire you to be your best.

On the flip side, being around negative people and hinder progress and even lower your self-esteem. So choose a supportive circle. And if you have to be around people who are negative, be the positive energy they need.

Tidbits & Recipes:

Try this fall-inspired skillet recipe with apples! If you’re sick of all these fall recipes, sorry not sorry! Not only are apples high in fiber, but they also contain vitamin C which helps boost your immune system.

But did you know vitamin C helps with collagen production too? Hello, glowing skin! Maybe we should switch the saying to an apple a day to keep the wrinkles away!

Today’s Top Workout Song on Spotify

Revolver - Madonna vs. David Guetta One Love Remix

Madonna, David Guetta · Song · 2009

Scramble Answer:

INFLUENCE

Happy High Noon (EST). The Open Journal series is LIVE in this newsletter. Keep the questions and stories coming by commenting on our satisfactory poll.

Today’s Topics:

• Quit Pooing Around: The stool that gets your stools flowing.

• Tidbits & Recipes: Pumpkin Pie for breakfast or dessert.

• Did You Know: 1 in 3 women have PFD.

Quit Pooing Around

You know that feeling when you're struggling to "go" and it takes forever? (I'm talking about pooping). 

Well, turns out your toilet puts you in an unnatural position and can cause: 

• Constipation 

• Hemorrhoids 

• Bloating 

• Weak pelvic floor 

So, what can you do to prevent this?  

Simple. Bring your feet off the floor into a more natural squatting position. Not hanging, though, they need to be supported.  

"The TUSHY ottoman presents numerous benefits to one’s gastrointestinal health. Aligning of the pelvic floor muscles in a flexed position enables easy and smooth passage of poop; preventing significant discomfort and the need for long term medical therapy”

Try putting your feet on two rolls of toilet paper and see if your poo time is faster.  

If you get sick of using toilet paper rolls, try the Tushy Ottoman. I can’t poo without it. If you’re tall, live with a tall person, or have a short toilet, I’d def go with the relaxed version.

Get Your Butt-Changing Ottoman

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

INPOTACTIONS

Did You Know? Like Really Know…

Have experienced incontinence? Pee when you sneeze? Trouble holding in your poop? Prolapse?

You're not alone.

One in three women will experience a pelvic floor disorder (PFD) in her lifetime.

You don't have to just live with it. Or struggle in silence. If you're sick of wearing bulky pads, talk with your doctor or find a pelvic floor physical therapist to find the right treatment for you.

We talk about the pelvic floor a lot because it has so many functions. But also because most of us will experience PFD at some point in our lives.

Tidbits & Recipes:

Try this high-fiber pumpkin chia pudding breakfast. It’s like pumpkin pie for breakfast. Perfect for a dessert too!

Today’s Top Workout Song on Spotify

The Poop Song

Teddy Casey · Song · 2020

Scramble Answer:

CONSTIPATION