https://www.twyllareidcoaching.com/my-blog daily 0.75 2025-08-22 https://www.twyllareidcoaching.com/my-blog/why-youre-stuck-in-the-wellness-hamster-wheel-and-how-to-get-off-8578m-wpe8x-bfyxr-94s9t monthly 0.5 2025-08-25 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1755715105864-B4KU15PGWQA1LH2NXRNU/unsplash-image-aIYFR0vbADk.jpg My Blog - Finding Balance in the Back-to-Routines Season - 2. Prioritizing Health & Wellness The first thing to slip when life gets busy? My wellness routine. This year, I’m setting non-negotiable times for my workouts, meditation, and morning rituals. These will be mapped out in my schedule each day. Even small, consistent practices have such a big impact on energy, mood, and focus. When I take care of myself first, I see it ripple out to the rest of my family too—so this is one priority I don’t want to let slide https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/4a788145-1908-42e1-82b4-a470b9e9c2cb/Me+with+Box.jpg My Blog - Finding Balance in the Back-to-Routines Season - 4. Stocking Up on Essentials Instead of scrambling for snacks, vitamins, wellness products, or household staples at the last minute, I’m ordering them ahead from the wellness store. Having them delivered straight to my door feels like a little act of peace and preparation—a way of saying, “I’ve got this covered.”. Not having to run to the store on a consistent bases has saved us so much time and money. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1755715384054-EOOWLYU963LDXCC1WZ1G/unsplash-image-lMcRyBx4G50.jpg My Blog - Finding Balance in the Back-to-Routines Season - 3. Meal Planning & Prep I’ve learned the hard way that rushed meals = stress. I for sure end up falling off my nutrition plan if I do not have a plan. Just grabbing something that is not serving me seems to be the first thing I do. So, I’m planning out dinners for the week and prepping what I can in advance. Chopping veggies, pre-cooking proteins, and even batch cooking a few meals saves me hours during the week. And honestly? It helps us eat better too, even when schedules are tight. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1755714881840-95DNU7LXXRUMTXXFSS2J/unsplash-image-3bSXr9dDOlo.jpg My Blog - Finding Balance in the Back-to-Routines Season - 1. Mapping Out Our Days I’ve started laying out our weekly schedule in advance. Not just work and appointments, but also pockets of time for movement, family moments, and even quiet self-care. When it’s written down, it feels like I’m giving myself permission to breathe in the spaces between the chaos. Having a plan helps take away decision fatigue and creates the kind of structure that actually supports me instead of drains me. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/274bf515-a779-45b8-b136-aaca9efea8b4/Modern+Neutral+Plant+Background+Health+and+Wellness+Email+Header+%283%29.png My Blog - Finding Balance in the Back-to-Routines Season https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1755715846673-4DQLLIAZ7NX3E93YV2LK/unsplash-image-wB_eyMllXVE.jpg My Blog - Finding Balance in the Back-to-Routines Season - 5. Giving Myself Grace Here’s the truth: no routine is perfect, and some weeks just won’t go as planned. Instead of beating myself up, I’m learning to give myself grace. Sometimes the laundry piles up, the meal plan gets skipped, or the workout doesn’t happen—and that’s okay. Progress, not perfection, is what keeps momentum going. When I choose flexibility over frustration, I find more peace in the process. https://www.twyllareidcoaching.com/my-blog/why-youre-stuck-in-the-wellness-hamster-wheel-and-how-to-get-off-8578m-wpe8x-bfyxr monthly 0.5 2025-08-20 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/e877eebc-2eb2-4f34-8fd3-8e78f74daf27/Screenshot_9-7-2025_15235_www.canva.com.jpeg My Blog - My Summer Must-Haves (and a Little Lifeboat I Didn’t See Coming) - 4. Snacks & Sips That Keep Me Going Between road trips, beach days, ball games, and errands, I swear I live out of my bag in the summer. That’s why I always have a stash of healthy, grab-and-go snacks that actually fuel me—not just fill me. Here’s what’s always with me: Simply Fit bars – These are my guilt-free sweet treats. Packed with protein, low in sugar, and seriously delicious. FiberWise bars – Perfect for keeping everything… ahem, moving. Tasty and full of fiber to help you feel full and balanced. Access bars – My go-to pre-workout or mid-day energy boost. They help my body burn fat for fuel (yes, really!) and keep me from crashing later. And to wash it all down? Splash H2O packets. They make water taste amazing—with zero sugar and added vitamins, so I actually stay hydrated all day long. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/224b66f0-8b96-46c3-a34e-e18d48a75eb1/Screenshot_9-7-2025_145428_www.canva.com.jpeg My Blog - My Summer Must-Haves (and a Little Lifeboat I Didn’t See Coming) - 2. Electrolyte Packets (aka My Summer Lifesaver) These little packets are a hydration hero. I toss them in my water before hikes, beach days, or even just when I’m dragging. They give a clean boost without the sugar crash—plus, they taste amazing.. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/24fbc8b9-3c3e-48af-9377-36c4e834eff9/Screenshot_9-7-2025_145649_www.canva.com.jpeg My Blog - My Summer Must-Haves (and a Little Lifeboat I Didn’t See Coming) - 3. After-Sun Care + Renew Lotion to the Rescue Sun-kissed skin can quickly turn into sun-stressed skin—and that’s where Renew Lotion comes in. This isn’t your average moisturizer. It’s clinically proven to hydrate deep into the skin and repair dryness, flaking, or irritation (which is exactly what I need after a day in the sun or wind). Did you let the tan go to far? Thats where Sun Shades After Sun Hydrogel E helps repair the effect of overexposure, windburn, and dry weather that can leave skin parched. After Sun soothes skin with nourishing botanicals that comfort and soften dry and overheated skin https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/499cc7ae-5777-4478-8aeb-b86c5d15e348/Modern+Neutral+Plant+Background+Health+and+Wellness+Email+Header+%282%29.png My Blog - My Summer Must-Haves (and a Little Lifeboat I Didn’t See Coming) https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/2034db90-3e22-4796-b843-5f40542d6054/Screenshot_9-7-2025_145130_www.canva.com.jpeg My Blog - My Summer Must-Haves (and a Little Lifeboat I Didn’t See Coming) - 1. Sunscreen That Actually Works I’ve been through so many sunscreens that either leave a greasy film, clog my pores, full of toxic ingredients or sweat right off. This one? It stood strong during that +49°C heatwave. It’s water-resistant, light, and doesn’t have that weird chemical smell. Win! https://www.twyllareidcoaching.com/my-blog/why-youre-stuck-in-the-wellness-hamster-wheel-and-how-to-get-off-8578m-wpe8x monthly 0.5 2025-07-09 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1750448671791-2GXXQGGZ7D2OMKSJ0DYA/unsplash-image-LNzuOK1GxRU.jpg My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - 2. Simplify Your Goals Mid-year is not the time to overhaul your entire life. Start small and build momentum. Instead of committing to five workouts a week and a totally clean diet, ask: Can I add a protein-rich breakfast or shake within 60 minutes of waking up? Can I get outside for 20 minutes a day? Can I swap one processed snack for a whole food option? These tiny shifts add up big time—especially when they’re doable and sustainable in your busy summer rhythm. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1750449015521-6BE79898QKQML5L0OAKB/unsplash-image-PGnqT0rXWLs.jpg My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - 5. Get Support and Accountability Don’t do this alone. Whether it’s joining a wellness challenge, being part of a like-minded community like The Wellness Arrow or simply checking in weekly with a friend—having others on the journey with you makes the process more fun, more real, and more powerful. It keeps you accountable. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/83d71cb1-5a17-4b51-8898-a268e15b972c/Modern+Neutral+Plant+Background+Health+and+Wellness+Email+Header.png My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1750448599750-WTMM1CYIVRTJGRUQ78RY/unsplash-image-s9CC2SKySJM.jpg My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - 1. Start with a Self-Check-In This isn’t about guilt—it’s about grace. Take a moment to reflect on how you’re feeling physically, mentally, and emotionally. Ask yourself: What’s working well in my health routine? What’s feeling heavy, hard, or out of alignment? What do I want to feel more of? Awareness is always the first step to meaningful change. Once you know where you’re at, you can choose where you want to go next. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/c0a68c81-e229-49a8-9da2-09de52745985/unsplash-image-WI30grRfBnE.jpg My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - 3. Reset Your Space & Routine Summer tends to throw us off our normal rhythms—kids are home, travel picks up, and structure goes out the window. This is the ideal time to gently reset your environment: Refresh your pantry and swap out expired or less-than-healthy items. Restock with the wellness store summer essentials: think electrolytes, sun care, bug spray, protein shakes, and non-toxic cleaners that keep things fresh and safe without harsh chemicals. Set a new, flexible morning or evening routine that brings you calm and consistency. You have to remember as the seasons change so do our routines. How can you shift to have the things you want for your health and wellness still a part of your daily routine? https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1750448921204-GBAQSMGT2HR6ZLDZM1H9/unsplash-image-tF9iUErZXWA.jpg My Blog - The Mid-Year Wellness Reset: How to Reignite Your Health Goals This Summer - 4. Hydrate Like It’s Your Job It sounds simple, but hydration changes everything. Your energy, digestion, focus, and even your cravings. In the heat of summer, it’s even more essential. Add a pinch of sea salt or your favourite clean electrolyte powder (like Sustain!) and watch your body thank you. Take your body weight divide it in half = your oz of water you need in a day. https://www.twyllareidcoaching.com/my-blog/why-youre-stuck-in-the-wellness-hamster-wheel-and-how-to-get-off-8578m monthly 0.5 2025-06-20 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/2a4afb65-b3c7-410b-ab3a-f2089394ab85/unsplash-image-xX9SmqQCbFY.jpg My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - 2. Load up on water-rich produce Cucumbers, watermelon, celery, leafy greens, berries — these seasonal beauties are hydrating, anti-inflammatory, and easy on digestion. One of my favourite adds to salad is watermelon. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1748552167900-ECMIN4JLLUCAER9A58HI/unsplash-image-TZw891-oMio.jpg My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - 4. Add fermented foods daily Fermented foods like sauerkraut, pickles, pickled beats, and kombucha add beneficial bacteria to your gut — which helps reduce gas and improve digestion. I like to sauté up pickled asparagus with a little salt and pepper and add it to my meals or add some pickled veggies to a salad. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/4375237f-3c25-4974-9927-0d0a2c161575/Beat+the+Bloat+Gut-Friendly+Tips+for+Summer+Eating.png My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - Make it stand out Ahh, summer. Sunshine, patios, fresh fruit stands… and sometimes, bloating. If you've ever gone from feeling light and energized to suddenly unbuttoning your shorts after a BBQ — you're not alone. Bloating happens for all sorts of reasons, but with a few intentional shifts, you can enjoy your summer favorites without feeling puffed up. Here are a few gut-loving tips to help you feel your best this season — plus a delicious, bloat-busting recipe to try at the end! https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1748551338962-EVZW46SCVUEOQV2G5L1K/unsplash-image-qgGc_1a6xGc.jpg My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - 1. Eat slowly + chew thoroughly Yes, it sounds basic — but eating too quickly leads to swallowing air, which causes bloating. Slow down, be mindful, and chew your food at least 20–30 times per bite (your gut will thank you!). This is a hard one for me. I definitely use to scarf down my food, I would say I have learnt to take my time more but still not full made it to chewing these many times. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/0b7c4111-e614-4ef3-a730-d8d7e04180fa/unsplash-image-727xRkA3t1s.jpg My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - 3. Avoid chugging with meals Chugging water during meals can dilute your stomach acid, making digestion sluggish. Sip sparingly while eating and hydrate more between meals. Although taking a drink between bites help to catch your stomach up to your brain, so you can tell when you are full, it can have a more negative effect if you chug your water well eating. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1748552209608-Z453ZL71N5X0X9QF49VV/unsplash-image-ESSHFYNhVSA.jpg My Blog - Beat the Bloat: Gut-Friendly Tips for Summer Eating - 5. Be mindful of common bloat triggers Carbonated drinks, heavy fried foods, artificial sweeteners, and chewing gum (yep you read that right) can all contribute to bloating. Opt for whole, unprocessed foods whenever possible. I personally know that I need to stay away from breads and wheat pastas because they really make me bloated. This is something that you can figure out by doing the R3 program. It really shows how foods effect your body https://www.twyllareidcoaching.com/my-blog/why-youre-stuck-in-the-wellness-hamster-wheel-and-how-to-get-off monthly 0.5 2025-06-20 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/5ac0fcf8-47c6-4361-8f24-8473a926a682/Modern+Neutral+Plant+Background+Health+and+Wellness+Email+Header.png My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - Make it stand out Ever feel like you're doing all the things—the supplements, the workouts, the green smoothies, the mindfulness app—but you still feel... stuck? Like no matter how much effort you pour in, you’re not actually getting where you want to go? https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/3c20f3c4-5d9b-48fa-ac31-e95308519650/unsplash-image-Zyx1bK9mqmA.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 3. Build a Circle That Builds You Back Healing happens faster—and sticks longer—when you're surrounded by others who get it. That’s why I created The Wellness Arrow Community, a space for women to grow, learn, and glow together. It’s not about chasing perfection; it’s about rising together. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/4cc99b3b-1c43-4871-85d5-6bd6b51a43ef/unsplash-image-sxQz2VfoFBE.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 1. You’re Overloaded with Information There’s never been more health advice in your feed—gut health hacks, hormone balancing tips, endless reels on what to eat, what not to eat, what to drink before bed. But all this information creates confusion, not clarity. When you're constantly second-guessing your next step, it's no wonder you're spinning your wheels. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/214b1d28-ce4a-48cb-8d67-f4383ed47c78/unsplash-image-Lzfxzip-pNI.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 1. Focus on Foundations First Before you chase another biohack, ask yourself: How am I sleeping? What’s my stress level? Am I digesting my food well? Am I hydrated? What does my nutrition look like? The magic is in the basics. When your foundations are solid, the “next level” strategies actually work. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1747171326176-D99GEB2CH7GORAJ1SGWV/unsplash-image-ukzHlkoz1IE.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 2. You're Trying to Patch, Not Transform A new product or habit every few weeks might feel proactive, but real wellness isn't about surface-level fixes. It's about root-level healing. And let’s be real: Amazon carts and trendy supplements can’t replace what your body and mind are truly craving—consistency, nourishment, and alignment. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1747171658760-EFNDOBP4WFB5K9IMQAHN/unsplash-image-C8C020JnsjM.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 2. Create a Personalized Routine, NOT a Pinterest Plan Stop trying to squeeze your life into someone else’s idea of “healthy.” Instead, create a wellness routine that feels like you. One that’s flexible, supportive, and honors your season of life (yes, even the messy, imperfect one). https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1747171397405-KM662ZXLSS2AJQCTTR9K/unsplash-image-gzhyKEo_cbU.jpg My Blog - Why You’re Stuck in the Wellness Hamster Wheel (and How to Get Off) - 3. You’re Doing It Alone So many women try to “figure it out” on their own. But without support, accountability, or a like-minded community, motivation fizzles fast. It's not a lack of willpower—it's a lack of connection. https://www.twyllareidcoaching.com/my-blog/spring-clean-your-wellness-routine-a-fresh-start-for-mind-body-amp-soul monthly 0.5 2025-05-07 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/22fb8bf1-22f2-47ad-b560-e01759491271/unsplash-image-L06rWNUC45o.jpg My Blog - Spring Clean Your Wellness Routine: A Fresh Start for Mind, Body & Soul - 2. Shed the Old (Like You Would That Winter Coat) Just as you’re packing away boots and jackets, it’s time to pack away what’s not serving your wellness goals: Mental clutter: Are there lingering thoughts or self-talk patterns that need releasing? Toxic habits: Late-night scrolling, inconsistent meals, skipping movement? Overcommitments: Say “yes” to less so you can say “yes” to YOU. Letting go makes space for something better. Lighter. Freer. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1746646018526-JVJ1XNYM69IYG57C2O5Y/unsplash-image-4le7k9XVYjE.jpg My Blog - Spring Clean Your Wellness Routine: A Fresh Start for Mind, Body & Soul - 5. Nourish the Soul This is your gentle nudge to: Reconnect with people who light you up Meaningful social connection has been linked to lower stress levels, better immune function, and longer lifespan. Even a 10-minute chat with a friend can lift your mood and calm your nervous system. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/d012ee72-0a4a-45b3-aa46-edddcbf26a25/unsplash-image-GaprWyIw66o.jpg My Blog - Spring Clean Your Wellness Routine: A Fresh Start for Mind, Body & Soul - Make it stand out 1. Take Inventory: What’s Serving You—And What’s Not? Start with a simple check-in. Ask yourself: What habits are lifting me up? What’s been dragging me down lately? Where have I been just going through the motions? Maybe you’ve been skipping your morning stretch, reaching for the coffee before water, or falling asleep to your phone instead of a calming wind-down ritual. No guilt—just awareness. Awareness is where change begins. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1746645693842-EXZOJZ0SKGSKMJRZG0IO/unsplash-image-CiUR8zISX60.jpg My Blog - Spring Clean Your Wellness Routine: A Fresh Start for Mind, Body & Soul - 3. Reset with Intention: Your New Wellness Rituals Here’s where the fun begins: rebuilding routines that make you feel good. Morning Mindset Try a 5-minute morning ritual: lemon water, a deep breath, a quick journal prompt (“What does my body need today?”), or a Melaleuca Vitality Elevate protein shake to start your day with intention and fuel. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1746645964588-MSLAQG8EH23TGM2IU4DB/image-asset.jpeg My Blog - Spring Clean Your Wellness Routine: A Fresh Start for Mind, Body & Soul - 4. Reconnect with Movement That Feels Like Joy You don’t have to “go hard” to get real results. Just 30 minutes of moderate movement a day—even broken into 10-minute chunks—can improve your mood, boost energy, support heart health, and reduce stress. It’s not about intensity, it’s about consistency. Think: a walk in the sunshine, dancing while making dinner, stretching before bed, or finally trying that beginner yoga class you've been curious about. https://www.twyllareidcoaching.com/my-blog/gratitude-growth-and-transformation-a-thanksgiving-reflection-ykad7-84bsf monthly 0.5 2024-10-27 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/7da008f5-e505-45bf-a063-051cb6b9be4b/Gut+Health+Tips.png My Blog - How Nutrition Plays a Massive Role in Your Gut Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/0a4962e7-a6bd-45c2-b82f-076a2fe5e1c7/unsplash-image-TZw891-oMio.jpg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 3. Fermented Foods: Probiotics for a Happy Gut https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/8c99bdf4-2699-4c7c-830f-9554d75f4e64/image-asset.jpg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 4. The Gut-Brain Connection: Mood & Mental Health https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/6c78f969-1ffd-4590-b4cc-fdf9a14eb225/Improving+Gut.jpg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 1. The Gut Microbiome: Your Inner Ecosystem https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/62f809f0-3f03-492c-817c-570063521fab/image-asset.jpg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 6. Avoiding Gut-Disrupting Foods https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/f091fd28-7b31-42af-a065-28798f958d80/Fiberwise.jpg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 2. The Role of Fiber: Gut's Favorite Food https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1729896622975-QJTO7EWE9CS3K6TB693H/image-asset.jpeg My Blog - How Nutrition Plays a Massive Role in Your Gut Health - 5. Hydration & Gut Health https://www.twyllareidcoaching.com/my-blog/gratitude-growth-and-transformation-a-thanksgiving-reflection-ykad7 monthly 0.5 2024-10-24 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/e2f80fcf-7578-4400-a110-b3c403ce0b36/R3+Program.jpg My Blog - Wrapping Up My Second Round of the R3 Program: A Journey of Transformation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/5d7405a9-443e-44cd-a05b-faa9e6a7f798/unsplash-image-Zyx1bK9mqmA.jpg My Blog - Wrapping Up My Second Round of the R3 Program: A Journey of Transformation Deeper Connections Within the Community https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/091e53b2-7306-4814-b8ca-05ecd925f5f5/unsplash-image-lC0L09dhEkg.jpg My Blog - Wrapping Up My Second Round of the R3 Program: A Journey of Transformation Building on a Strong Foundation https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/d90f9f3b-1aa6-4961-b42d-b8e810a6924c/unsplash-image-agvoJ0dIxZ4.jpg My Blog - Wrapping Up My Second Round of the R3 Program: A Journey of Transformation Reconnection with My Body https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/052357cb-3004-412c-85bc-300685f4667f/unsplash-image-z1d-LP8sjuI.jpg My Blog - Wrapping Up My Second Round of the R3 Program: A Journey of Transformation A New Focus: Mindset Shifts https://www.twyllareidcoaching.com/my-blog/gratitude-growth-and-transformation-a-thanksgiving-reflection monthly 0.5 2024-10-22 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/c338e625-b44c-4c5b-8b10-1464f95fe491/Me.jpeg My Blog - Gratitude, Growth, and Transformation: A Thanksgiving Reflection How to Embrace More in Your Own Life https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/c5d0b4db-248f-4870-9df4-03088227e9e4/family+wall.jpeg My Blog - Gratitude, Growth, and Transformation: A Thanksgiving Reflection Thank You, From My Heart to Yours https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/4f15d5cf-87d5-4372-a91a-7c5c6756099f/Family.jpeg My Blog - Gratitude, Growth, and Transformation: A Thanksgiving Reflection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/35067cdd-15ad-4cff-8b06-3885eb81fa01/Ashtin+%2B+Haili.jpeg My Blog - Gratitude, Growth, and Transformation: A Thanksgiving Reflection Finding More in Life Through Gratitude and Wellness https://www.twyllareidcoaching.com/my-blog/how-your-gut-health-affects-your-immune-system-the-surprising-connection monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/edd06698-eeb0-4795-8ebf-3e69466f6da8/Bad+Gut.png My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection - So, how do you know if your gut health is affecting your immune system? Here are a few signs: Frequent Illnesses: If you find yourself catching every cold or flu going around, your gut health might be compromised Digestive Issues: Bloating, gas, diarrhea, or constipation can be signs that your gut bacteria are out of balance. Chronic Fatigue or Brain Fog: An unhealthy gut can affect energy levels and mental clarity, the gut brain axes is a freeway to the brain, as inflammation can spill over into other systems of your body. Skin Problems: Acne, eczema, and other skin issues often link back to gut health and inflammation. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/9ac3f985-0588-4783-9cc6-f9e176a553dc/How+Your+Gut+Health+Affects+Your+Immune.jpg My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/efc43eca-1f19-4b68-ac42-4905ab74041c/Gut+Heart.jpg My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection - The Gut-Immune Connection https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/2711d57f-92b2-423f-bad4-2060ec98a7eb/Gut+system.png My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection Here’s how your gut works: Gut Barrier: The lining of your gut acts as a barrier, preventing harmful substances from entering your bloodstream. A healthy gut supports a strong barrier, while an unhealthy gut (often due to poor diet or stress) can become "leaky," allowing invaders through. This is called "leaky gut," and it can lead to inflammation, triggering immune responses that weaken your body's defence system. Immune Cell Training: Your gut microbiome helps "train" your immune cells (Soldiers) to recognize harmful invaders (attackers) and distinguish them from harmless substances. A diverse and balanced gut microbiome makes your immune system more adaptable and efficient in its responses. Anti-inflammatory Signals: A healthy gut produces short-chain fatty acids (SCFAs), which are byproducts of fiber fermentation. SCFAs help calm inflammation in your body, preventing chronic immune activation that can lead to issues like autoimmune diseases. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/31384b61-33ec-436b-bf0f-3764b1716e5d/Improving+Gut.jpg My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection - Luckily, improving your gut health is easier than you might think. Here are some simple tips to get started: Eat More Fiber: Fiber-rich foods like fruits, vegetables, whole grains, and legumes feed the good bacteria in your gut, helping them thrive. Add Probiotic Foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi are loaded with probiotics—those friendly bacteria that support gut balance. Stay Hydrated: Drinking enough water is essential for proper digestion and gut function. Reduce Stress: Chronic stress can harm your gut and immune system. Try incorporating stress-relief techniques like deep breathing, meditation, or exercise into your daily routine. Get Plenty of Sleep: Your body repairs itself during sleep, including your gut and immune system. Aim for 7-9 hours of quality sleep per night. Consider a Supplement: If you're struggling to get enough nutrients from food alone, high-quality supplements are the perfect way to improve that. Like probiotic or prebiotic, vitamins and minerals, and Fiber supplements can help restore balance in your gut. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/21beafa8-ab65-4fd2-9c8d-b1ec8a2c0b1e/Head+Shots.jpg My Blog - How Your Gut Health Affects Your Immune System: The Surprising Connection - As Always, I am ROOTING for YOU! With Love, Coach Twylla https://www.twyllareidcoaching.com/my-blog/mindful-eating-the-key-to-sustainable-wellness monthly 0.5 2024-09-29 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/cf8398f2-0c5c-4fe7-9724-ad1c0e138839/unsplash-image-Orz90t6o0e4.jpg My Blog - Mindful Eating: The Key to Sustainable Wellness - What Is Mindful Eating? At its core, mindful eating is about being fully present during your meals. It’s slowing down and paying attention to the how and why of eating, not just the what. When you practice mindful eating, you cultivate a deeper connection with your food and your body. Instead of eating on autopilot, you’re able to: Tune into hunger and fullness cues Understand emotional triggers that may drive overeating Appreciate the sensory experiences of food Make conscious choices that nourish your body By making eating a mindful practice, you can develop a healthier relationship with food and better support your overall wellness. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/b558e849-1f51-4c7c-8f8e-3409d4e29a86/unsplash-image-9zsiNYwvYCM.jpg My Blog - Mindful Eating: The Key to Sustainable Wellness - Why Mindful Eating Is Crucial for Sustainable Wellness Sustainable wellness isn’t just about what you eat but how you eat. Mindful eating helps create balance—where food becomes a source of nourishment, rather than a source of stress or guilt. This shift is essential for long-term wellness because it helps you break free from restrictive dieting or unhealthy eating patterns. Some benefits of mindful eating include: Better digestion: When you eat slowly and chew thoroughly, your digestive system gets the time it needs to properly process food. Increased satisfaction: When you’re fully present, you can enjoy your food more, leading to greater satisfaction and reduced overeating. Improved emotional well-being: Mindful eating helps break the cycle of emotional eating, allowing you to address your emotions without turning to food for comfort. Sustainable weight management: When you listen to your body’s natural hunger and fullness signals, you’re less likely to overeat or make unhealthy food choices. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/b2a79c05-010e-46e9-99de-545266abe2d6/R3+Quote.jpg My Blog - Mindful Eating: The Key to Sustainable Wellness - Why R3 and Mindful Eating Are a Powerful Combination The R3 program’s metabolic reset is about more than just physical change—it’s about realigning your entire relationship with food and your body. Mindful eating enhances this by teaching you how to slow down, listen, and respond to what your body truly needs. By practicing mindful eating alongside the R3 Metabolic Reset, you’ll find yourself naturally choosing nutrient-dense foods, eating in a way that supports digestion, and feeling more in control of your wellness. You’ll discover a deeper connection to food, one that honors both your health and your enjoyment of eating. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/73cd8a88-b9fa-4748-b8e3-a95e0fb68637/Mindful+Eating.png My Blog - Mindful Eating: The Key to Sustainable Wellness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/26fc9d2c-c935-4b83-8e89-9176f483ed8e/Head+Shots.jpg My Blog - Mindful Eating: The Key to Sustainable Wellness - As Always, I am ROOTING for YOU! With Love, Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/f54a6642-b361-41e7-8a66-5edc5ac029d3/R3+Program.png My Blog - Mindful Eating: The Key to Sustainable Wellness - How the R3 Metabolic Reset Complements Mindful Eating The R3 Metabolic Reset is designed to help you reset, reintroduce, and realign your body’s metabolism for optimal health. It’s not a diet—it’s a comprehensive system that supports sustainable wellness from the inside out. Here’s how it works hand in hand with mindful eating: Reset: The first phase of the R3 program focuses on clearing your system of processed foods, sugars, and other inflammatory triggers. By doing this, you eliminate the distractions that can cloud your hunger signals and make mindful eating difficult. With a clean slate, it becomes easier to listen to what your body actually needs. Reintroduce: Once your system is reset, you gradually reintroduce nourishing foods that support your metabolism and overall wellness. This phase is an ideal time to implement mindful eating, as you can tune in to how each food makes you feel, enhancing your body awareness. Realign: The final phase of the R3 program is all about long-term sustainability. By practicing mindful eating throughout this phase, you create lasting habits that align with your health goals. The R3 Metabolic Reset helps you realign your metabolism, and mindful eating keeps you in tune with your body’s needs, ensuring that your wellness journey is both balanced and sustainable. https://www.twyllareidcoaching.com/my-blog/kickstarting-your-gut-health-a-beginners-guide monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/3efc02da-5e37-4176-bf33-6345bde3a8b9/Gut+Health+Blog.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 1. Understand the Importance of Gut Health Your gut is home to a complex community of microorganisms known as the gut microbiome. This ecosystem includes bacteria, viruses, fungi, and other microbes that play a key role in breaking down food, absorbing nutrients, and regulating the immune system. A balanced gut microbiome supports digestion, enhances immune function, and can even impact mood and mental health. To Learn more Read Understanding Your Gut Health https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1eaad10b-0760-4544-87a1-c5c35ea3cb81/Florify.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 4. Consider Probiotics and Prebiotics While fermented foods are a great source of probiotics, supplements can also be beneficial, especially if you have specific gut health concerns. Probiotics are available in various strains, so you might want to consult with a healthcare provider to find the right one for you. Prebiotics, found in foods like garlic, onions, and bananas, feed your existing good bacteria, enhancing their growth and activity. Prebiotics are types of Fiber that feed the good bacteria in the gut. Both are crucial for maintaining a healthy gut microbiota. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1723764583158-1TSQMR9M4MUEXDKHEPBL/unsplash-image-PCpoG06fcUI.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 6. Stay Hydrated Water is essential for digestion and helps in the movement of food through the digestive tract. Proper hydration also supports the mucosal lining of the intestines, aiding in nutrient absorption and overall gut health. Make sure to drink plenty of water throughout the day. To know that you are getting enough water take your body weight, divide it in half and that is how many Onces you need in a day. BW/2=Onces per day https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/d95d0c0b-3fb5-4d61-a544-94bd11b92dd4/How+to+Gut+Health.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1723663618095-WYDUUSKNI4RYOK23R3OD/unsplash-image-TZw891-oMio.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 3. Incorporate Fermented Foods Fermented foods are rich in probiotics—live beneficial bacteria that can help restore balance in your gut. Include options like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha in your diet. These foods can boost the number of good bacteria in your gut, supporting overall digestive health. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/a4082595-33fe-4926-ac07-6a7785d46d3e/BW+Img+3+for+TRC.png My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 10. Vitamins and Supplements Vitamins play a crucial role in supporting gut health by promoting a balanced and functional digestive system. Key vitamins like Vitamin D, B, and C contribute to maintaining a healthy gut lining, supporting beneficial bacteria, and reducing inflammation. Vitamin D helps regulate the gut microbiome, while B aid in energy production and digestion. Vitamin C supports the immune system and helps protect the gut from oxidative stress. Incorporating a well-rounded vitamin regimen can enhance gut health, improve digestion, and boost overall wellness. I recommend the Vitality line with Oligo technology because it offers superior nutrient absorption and protection, ensuring your body receives the full benefits of essential vitamins and minerals. Oligo technology mimics the natural process of how plants bind minerals, making them more bioavailable and gentler on the digestive system. This advanced formula enhances immune support, boosts energy levels, and promotes overall well-being. With the Vitality line, you're getting high-quality supplements (without a massive $$ amount) designed to optimize your health from the inside out. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1723766697852-3ANHX65ZVTL60D5B8P1Q/unsplash-image-BuNWp1bL0nc.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 8. Manage Stress Stress has a significant impact on gut health. Chronic stress can alter gut bacteria composition and exacerbate digestive issues. Incorporate stress-reducing practices into your routine, such as mindfulness, yoga, deep breathing exercises, or even simple relaxation techniques to help maintain a healthy gut. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1723766602830-8K3OBWSZAVO9T6H2YTS6/unsplash-image-pEu_jnyi2c4.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 7. Limit Processed Foods and Added Sugars Processed foods and those high in added sugars can negatively impact gut health by promoting the growth of harmful bacteria and yeast. Opt for whole, unprocessed foods as much as possible. When you do indulge in processed foods, try to balance them with nutrient-dense options to maintain gut balance. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/c7256d6e-1383-41ae-a398-8733884cca01/unsplash-image-jfe6EIxGPMs.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 9. Get Enough Sleep Sleep is crucial for maintaining a healthy gut. Poor sleep can disrupt the gut microbiome and contribute to digestive problems. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule to support both gut health and overall well-being. Eliminating any screens 30 min before sleep, setting up a sleep routine, keeping the room cool and dim, and quieting your mind all help with giving you a good quality nights rest. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/26fc9d2c-c935-4b83-8e89-9176f483ed8e/Head+Shots.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - As Always, I am ROOTING for YOU! With Love, Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/11ef540d-74ce-4264-ab2d-5777f4a54ed7/Fiberwise.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 5. Focus on Fiber-Rich Foods Fiber is a key player in gut health. It acts as food for your beneficial gut bacteria, allowing them to thrive and produce compounds that are beneficial for your health. Include plenty of fiber-rich foods such as whole grains, fruits, vegetables, beans, and legumes. Aim for a variety of fiber types, including soluble and insoluble fibers, to support different gut bacteria. I recommend Fiberwise. It is Packed with seven diverse sources of Fiber, soothing herbs, antioxidants, prebiotics, and probiotics, with the optimal amounts of soluble and insoluble Fiber. Sweeping away toxins, waste, and cholesterols. while feeding your bacteria. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1723663297251-NKR8Z0FQUAF5I2TWU2DP/unsplash-image-2q-c_xUtjh0.jpg My Blog - Kickstarting Your Gut Health: A Beginner’s Guide - 2. Eat a Diverse Range of Foods One of the most effective ways to nurture your gut microbiome is through dietary diversity. Each type of food you consume can foster different types of beneficial bacteria. Aim to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. This variety ensures that your gut bacteria have access to a broad spectrum of nutrients and fibers that promote a healthy microbiome. Removing as much processed and synthetic sugars as possible helps to protect your gut microbiome. https://www.twyllareidcoaching.com/my-blog/understanding-gut-health-and-its-importance-to-your-overall-health monthly 0.5 2024-07-12 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1720822756351-QR2RCM4OMD052XD11DZ7/image-asset.jpeg My Blog - Understanding Gut Health and Its Importance to your overall health - Inflammation and Chronic Diseases Chronic inflammation is a key factor in many serious health conditions, including heart disease, cancer, and autoimmune diseases. The gut microbiome plays a pivotal role in regulating inflammation in the body. A healthy balance of gut bacteria can help keep inflammation in check, potentially reducing the risk of chronic diseases. Understanding this connection is crucial for managing and potentially preventing various chronic conditions. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/5502c3ea-6b23-41db-9286-a4520fe3a7d7/Gut+Health+Blog.png My Blog - Understanding Gut Health and Its Importance to your overall health - In recent years, the term "gut health" has become a buzzword, often discussed in health and wellness circles. But what exactly does gut health mean, and why is it so crucial for our overall well-being? Understanding the crucial role that the gut plays in overall well-being can help you make informed choices about your diet and lifestyle. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/26fc9d2c-c935-4b83-8e89-9176f483ed8e/Head+Shots.jpg My Blog - Understanding Gut Health and Its Importance to your overall health - As Always, I am ROOTING for YOU! With Love, Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1720822312993-7BZAWZU5GEGT4GWOGXE4/image-asset.jpeg My Blog - Understanding Gut Health and Its Importance to your overall health - Metabolic Health Emerging research suggests that gut health is closely linked to metabolic health. An imbalance in gut bacteria has been associated with metabolic disorders such as obesity and type 2 diabetes. The gut microbiome influences various aspects of metabolism, including the regulation of energy balance, fat storage, and insulin sensitivity. A healthy gut can help regulate metabolism, improve insulin sensitivity, and contribute to maintaining a healthy weight. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1720823110152-TDVCS7L96UD6ZMR6GU67/image-asset.jpeg My Blog - Understanding Gut Health and Its Importance to your overall health - Mental Health and Cognitive Function The gut-brain connection goes beyond mood regulation. There is growing evidence that gut health can influence cognitive function and mental clarity. The gut produces neurotransmitters like serotonin, which play a vital role in regulating mood and cognitive function. Imbalances in gut health have been linked to mental health issues such as anxiety, depression, and even neurodegenerative diseases like Alzheimer’s. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1720820699226-SG2WVE5CY68AJW9JALJZ/image-asset.jpeg My Blog - Understanding Gut Health and Its Importance to your overall health - The Gut as a Second Brain The gut is often referred to as the "second brain" because of its complex and extensive network of neurons. I like to think of it as our first brain because of the simple fact that if your gut is not function in the way it should, your brain will not function properly either. The network, known as the enteric nervous system, can operate independently of the brain and spinal cord. It’s responsible for controlling digestion and is closely linked to our central nervous system through the gut-brain axis. This connection means that the health of your gut can directly influence your mood, stress levels, and overall mental health. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1720821828468-V075S7FDRMTFRTBA0R5V/image-asset.jpeg My Blog - Understanding Gut Health and Its Importance to your overall health - Digestion and Nutrient Absorption The primary function of the gut is to digest food and absorb nutrients. A healthy gut ensures that the food you eat is broken down properly, allowing your body to absorb essential vitamins, minerals, and other nutrients. An imbalanced gut can lead to digestive issues such as bloating, constipation, and diarrhea, as well as malabsorption of nutrients, which can cause a host of other health problems. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/ba16a86e-d858-4e3a-840c-8d446de0e021/Immune+system.jpg My Blog - Understanding Gut Health and Its Importance to your overall health - Immune System Support A significant portion of the body’s immune system is located in the gut, it's a central player in your body's immune defence. A healthy gut microbiome—consisting of trillions of beneficial bacteria—supports this immune function. A healthy gut supports a strong and balanced immune response, protecting the body from infections, regulating inflammation, and contributing to overall well-being. https://www.twyllareidcoaching.com/my-blog/unlock-your-fat-loss-journey-top-5-priorities-nutrition-and-wellness monthly 0.5 2024-04-19 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/37eb1798-8847-415d-bfcd-6ca947915431/Top+five+priorities+for+losing+fat.png My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713562100609-GHLIB6G55CVKIR6Q44S0/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - As Always, I am ROOTING for YOU! With Love, Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713561399171-X1PWODR04T4ZMCTMMOXF/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Strep 4; Get Moving: Regular physical activity is the cornerstone of a healthy lifestyle, and committing just 30 minutes a day to move your body can yield remarkable benefits for your health and wellness. Whether it's brisk walking, cycling, dancing, or yoga, engaging in moderate-intensity exercise boosts your mood, strengthens your heart, and improves overall fitness levels. Not only does it help maintain a healthy weight and reduce the risk of chronic diseases like heart disease and diabetes, but it also enhances mental clarity, reduces stress, and promotes better sleep. By prioritizing daily movement, you invest in your well-being and pave the way for a happier, healthier life. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713463211986-47HT3LBAWGVEJCWI3X7T/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Step 2; Practice Mindful Eating: In today's fast-paced world, it's easy to fall into the trap of mindless eating, where we consume food without paying attention to hunger cues or portion sizes. Grabbing foods that are not serving our bodies just because we have gone to long between eating and we are crashing. Mindful eating involves slowing down, savouring each bite, and tuning into your body's signals of hunger and fullness. Before reaching for seconds or indulging in snacks, pause and ask yourself if you're truly hungry or simply eating out of habit or emotion. By cultivating mindfulness around eating, you can develop a healthier relationship with food and prevent overeating. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713561339232-ETIC2TX4KRUQDPFMU8UV/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Step 3; Stay Hydrated: Proper hydration is key for supporting fat loss and overall health. Drinking an adequate amount of water throughout the day helps boost metabolism, suppress appetite, and optimize bodily functions. Aim to consume at least eight glasses of water daily, and adjust your intake based on factors like activity level and climate. Additionally, consider incorporating hydrating foods such as cucumbers, watermelon, and leafy greens into your diet to further support hydration and promote satiety. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713561642553-DU2287J7KQWUNNNDTHT1/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Step 5; Prioritize Sleep and Stress Management: Quality sleep and stress management play crucial roles in regulating appetite hormones and supporting fat loss efforts. Aim for seven to nine hours of uninterrupted sleep each night to allow your body to repair and recover optimally. Establishing a relaxing bedtime routine, limiting screen time before bed, and creating a comfortable sleep environment can help improve sleep quality. Additionally, practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature to combat the negative effects of chronic stress on weight management. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1713462884248-E9XU66STLJYXSDYE4G2B/image-asset.jpeg My Blog - Unlock Your Fat Loss Journey: Top 5 Priorities Nutrition and Wellness - Step 1 ; Prioritize Whole Foods: One of the fundamental pillars of fat loss is fuelling your body with whole nutritious foods. Focus on incorporating plenty of colourful fruits and vegetables, lean proteins, whole grains, and healthy fats into your meals. These foods not only provide essential nutrients but also keep you feeling full and satisfied, making it easier to stick to your goals. Aim to fill at least half of your plate with vegetables at each meal to boost Fiber intake and promote satiety. Eating protein with in the first 60 min of being awake helps to kick your system from fat storing to fat burning. https://www.twyllareidcoaching.com/my-blog/navigating-the-holiday-hustle-staying-on-track-and-setting-new-years-resolutions monthly 0.5 2023-12-19 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1703018181704-Q9EC6D4NAXDFMRS01T82/image-asset.jpeg My Blog - Navigating the Holiday Hustle: Staying on Track and Setting New Year's Resolutions - As Always , I am ROOTING for YOU! With Love , Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/cb33e097-48d9-41ac-930f-43c317f7f5f3/Navigating+the+Holiday+Hustle.png My Blog - Navigating the Holiday Hustle: Staying on Track and Setting New Year's Resolutions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1703017857365-CXEQ95CWJ7VXW66TQWXL/image-asset.jpeg My Blog - Navigating the Holiday Hustle: Staying on Track and Setting New Year's Resolutions - Make it stand out The holiday season doesn't have to derail your focus or prevent you from working towards your goals. By setting clear priorities, practicing mindfulness, taking care of yourself, and starting early on your New Year's resolutions, you can navigate this busy time successfully and pave the way for a fulfilling and purposeful year ahead. Remember, small consistent steps can lead to significant changes over time. https://www.twyllareidcoaching.com/my-blog/10-tips-on-how-to-stay-focused-on-your-goals-this-holiday-season monthly 0.5 2023-11-25 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/c99d788c-f862-460f-b21b-f86557c40112/How+to+Stay+Focused+on+Your+Goals+This+Holiday+Season.png My Blog - 10 Tips on How to Stay Focused on Your Goals This Holiday Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1700779569553-9UTRNNGO0QB9J9NF1OIZ/image-asset.jpeg My Blog - 10 Tips on How to Stay Focused on Your Goals This Holiday Season Here’s some tips on staying focused during the holidays to ensure a promising start to the upcoming year https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1700780113454-037ZCTVP1IZHFL2FEEJT/image-asset.jpeg My Blog - 10 Tips on How to Stay Focused on Your Goals This Holiday Season The holiday season doesn't have to be a hindrance to your goals; it can be an opportunity for growth and personal development. By staying focused, managing your time effectively, and maintaining a positive mindset, you can enjoy the festivities while making meaningful progress towards your dreams. Embrace the season, but also stay committed to your dreams—it's all about finding the balance that works for you. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1700780520926-A99FJ3UWZH8OP1K2M3TA/image-asset.jpeg My Blog - 10 Tips on How to Stay Focused on Your Goals This Holiday Season - As Always , I am ROOTING for YOU! With Love , Coach Twylla https://www.twyllareidcoaching.com/my-blog/just-start-taking-the-first-step-towards-your-goals monthly 0.5 2023-10-20 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1697654271481-AHIBL9TP22YYF0R0H8ZY/image-asset.jpeg My Blog - Just Start: Taking the First Step Towards Your Goals 4. Take Action Today https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1697654112355-7L0KVOC3C0H3KOUJIT45/image-asset.jpeg My Blog - Just Start: Taking the First Step Towards Your Goals 3. Set SMART Goals https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1697654596094-LOORGEARUPGNH7T2S0G9/image-asset.jpeg My Blog - Just Start: Taking the First Step Towards Your Goals As Always , I am ROOTING for YOU! With Love , Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/5838e10b-0a27-43dc-8624-5b878522337b/Just+start.png My Blog - Just Start: Taking the First Step Towards Your Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1697653912185-LLUO46NN7V75DJP6GOHD/image-asset.jpeg My Blog - Just Start: Taking the First Step Towards Your Goals 2. Overcoming Fear and Doubt https://www.twyllareidcoaching.com/my-blog/the-dynamic-duo-the-importance-of-a-coach-and-community-in-your-health-journey monthly 0.5 2023-10-08 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/502cf3d3-e2c9-44ed-948f-eebb224357e4/Community+%2B+Coaching.png My Blog - The Dynamic Duo: The Importance of a Coach and Community in Your Health Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1696781842029-23D15QHC60U4RSHUJB9M/image-asset.jpeg My Blog - The Dynamic Duo: The Importance of a Coach and Community in Your Health Journey The Role of the Coach! https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1696782227560-I8MJV923GX61TISGO69G/image-asset.jpeg My Blog - The Dynamic Duo: The Importance of a Coach and Community in Your Health Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1696782006288-XOZL3XZ35KPZCTO5O23J/image-asset.jpeg My Blog - The Dynamic Duo: The Importance of a Coach and Community in Your Health Journey - The Power of Community! https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1696782446625-BAI8K5SZWXXYS8OBGPAQ/image-asset.jpeg My Blog - The Dynamic Duo: The Importance of a Coach and Community in Your Health Journey - As Always, I am Rooting for YOU! As Always, I am Rooting for YOU! With Love Coach Twylla https://www.twyllareidcoaching.com/my-blog/the-vital-role-of-community-in-your-health-journey monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/d4e920aa-448b-49ac-9fc6-b72306f3d262/Community+Importance.png My Blog - The Vital Role of Community in Your Health Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1694468781003-FDRA2EX51AP91F83WXH4/image-asset.jpeg My Blog - The Vital Role of Community in Your Health Journey - As Always, I am Rooting for YOU! With Love Coach Twylla https://www.twyllareidcoaching.com/my-blog/boosting-your-immune-system monthly 0.5 2023-08-08 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1691521819338-QWLJR99KK7LM3RW7HYQ6/image-asset.jpeg My Blog - BOOSTING YOUR IMMUNE SYSTEM - I am ROOTING for You! With Love, Coach Twylla https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/23e68c32-a8cb-4254-8143-8df221ccb67e/Boosting+Your+Immune+System.png My Blog - BOOSTING YOUR IMMUNE SYSTEM - 9 tips to strengthen your immunity naturally; IF YOU DO NOT MAKE TIME FOR YOUR WELLNESS, YOU WILL HAVE TO MAKE TIME FOR YOUR ILLNESS!! https://www.twyllareidcoaching.com/my-blog/top-5-tips monthly 0.5 2023-07-21 https://www.twyllareidcoaching.com/my-blog/wellness-journey monthly 0.5 2023-07-04 https://www.twyllareidcoaching.com/my-blog/our-wellness-journey monthly 0.5 2023-06-16 https://www.twyllareidcoaching.com/my-blog/5yw5ic1dfr8l4am9eicgwdvro79jmn monthly 0.5 2023-06-05 https://www.twyllareidcoaching.com/my-blog/your-why monthly 0.5 2023-05-30 https://www.twyllareidcoaching.com/my-blog/you-are-not-alone monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/cad7443f-c66b-419a-a86f-d7a98e37f4be/for+blog.png My Blog - You Are Not Alone. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.twyllareidcoaching.com/my-blog/the-missing-link-part-two monthly 0.5 2023-04-23 https://www.twyllareidcoaching.com/my-blog/the-missing-link monthly 0.5 2023-04-11 https://www.twyllareidcoaching.com/my-blog/gut-health-how-we-shifted-ours monthly 0.5 2023-03-19 https://www.twyllareidcoaching.com/my-blog/gut-health-heres-what-i-know monthly 0.5 2023-03-05 https://www.twyllareidcoaching.com/my-blog/nutrition-and-the-brain monthly 0.5 2023-02-16 https://www.twyllareidcoaching.com/my-blog/on-resolutions monthly 0.5 2023-02-01 https://www.twyllareidcoaching.com/my-blog/its-that-time-of-year monthly 0.5 2023-02-01 https://www.twyllareidcoaching.com/my-blog/planning-and-prepping-rituals monthly 0.5 2023-02-01 https://www.twyllareidcoaching.com/my-blog/tag/health+holidays+ahead monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/balanced+holiday+season monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/resolutionintact monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/weight+loss monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/health monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/health+journey monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/wellness+journey monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/weight monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/health+and+wellness monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/festival+fitness monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/back+to+school monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/schedule monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/goals+in+progress monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/Metabolises monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/fat+loss monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/wellness monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/Holiday+Wellness monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/stay+on+track monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/Gut+Health monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/routines monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/new+year+new+you monthly 0.5 https://www.twyllareidcoaching.com/my-blog/tag/Gut+Health+Matters monthly 0.5 https://www.twyllareidcoaching.com/exercises daily 0.75 2025-06-10 https://www.twyllareidcoaching.com/exercises/ex1-ykex4 monthly 0.5 2022-06-06 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927599-4AMEXDFQSBEEY3SS5IWA/image-asset.jpeg Exercises - Exercise One - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.twyllareidcoaching.com/exercises/ex2-s8546 monthly 0.5 2022-06-06 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927624-XR6WMJYOQH90DN568MYE/image-asset.jpeg Exercises - Exercise Two - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927628-OFIP1PD7XI8KW0KL8FBJ/image-asset.jpeg Exercises - Exercise Two - BE CLEAR, BE CONFIDENT, AND DON’T OVERTHINK IT. https://www.twyllareidcoaching.com/exercises/ex3-npsxb monthly 0.5 2022-06-06 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927583-YPTMJX7N7TMJ6WUEHPKH/image-asset.jpeg Exercises - Exercise Three - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.twyllareidcoaching.com/exercises/ex4-l75yd monthly 0.5 2022-06-06 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927645-1YLXZZJ1R4R6HF9QJVRO/image-asset.jpeg Exercises - Exercise Four - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.twyllareidcoaching.com/terms-and-conditions daily 0.75 2023-01-25 https://www.twyllareidcoaching.com/free-tools daily 0.75 2025-09-03 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/1698347790213-0TUCSQAPCW0VHT8WOU2Q/Habit+Stacking https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/ed32c295-f2a0-4afb-b448-66a2f37caa0f/logo+for+site+hp.png https://www.twyllareidcoaching.com/about-me daily 0.75 2025-06-04 https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/9119570a-0790-4e96-8226-2bf93dc55ba3/twy+yoga.png https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/a3cb348f-b880-4742-a2cc-946391f46700/twy+best.png https://images.squarespace-cdn.com/content/v1/639b6da78956db0274fb587a/b6789921-0928-4b4a-b4a9-3e899aa270be/star+dark.png 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