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Whole Lovely Life

Health Storylines Challenge Nine (Be Prepared)

Ready for challenge nine?

Did you ever notice how much better you do something when you are prepared?  Being prepared is one of the best ways to guarantee healthy living.  When we have a plan all we need to do is stick to it and we are golden.  For this weeks challenge I want you to think about how you have been doing since the beginning of the year on both your nutrition and fitness goals.  Select one or the other, or both if you chose and do a few thing to help you prepare each day this week which will assist you in completing your goals.  Below I’m sharing 3 ideas for each to help you get started!

3 Ideas to Better Prepare For Healthy Eating All Week Long

1. Plan your meals and go to the store with a list of exactly what you need.  I have a love hate relationship with food planning because I am more of a wing it or use what is in the fridge type of cook.  However, when I write down exactly what I plan to have for my meals each day it makes all the difference.  I typically look at my week in two parts.  Part one is Mon-Fri or the work week.  I think through what I am going to make for all of my meals and if I am not going to make something for lunch I decide ahead of time where I am going to get something to eat and I stick too it.  That way I am not running somewhere that is a less healthy option.  Part 2 is the weekend or off days.  Typically weekend meals are a bit more fun as I may try a more labor intensive recipe or we may got out.  Just like during the week if we eat out we typically select a restaurant where we know there are healthy options.  If I am going somewhere I have never been I always look at the menu ahead of time and go with a plan for what I am going to get or how I might modify an item on the menu.  For example, sometimes I make my own salad dressing and bring it with me so that I know I am having a good quality oil.

2. Think about your week and what you have going on after work.  If you have kids you more than likely have one or more nights a week where you get home and need to get dinner on the table fast.  This is where planning is critical.  For nights like this I love a crock pot meal.  I prep everything the night before, pop it in the fridge and then in the morning it’s as simple as getting it out and turning it on.  It may seem hectic to do things ahead of time but the reality is when you are not being rushed you make better decisions.

3. Once your  meals are planned its all about the food prep.  You can attack this in a number of ways but a few of the things I like to do is to wash and chop all veggies that I need for the week.  This is one of the messiest most time consuming parts of cooking.  If everything is chopped, organized and ready to go you can just grab what you need sans the mess during the work week.  Chopped veggies are also an instant snack if you need to grab something quick.  For work meals, I recommend packing the entire week ahead of time so all you need to do is open the fridge in the morning and grab what you need.

3 Ideas to Better Prepare For Your Workouts

1. Use a planner or your online calendar to schedule your workouts.  Jot down what days you are planning to workout as well as at what time.  When you schedule your workout into your day and see it on your calendar you are much less likely to make an excuse to not do it.  The simple act of writing it down holds you accountable.  I also love that at the end of the week you can look back and see how much or how little you accomplished.  Going into the next week you have information that will help you see where you were really successful or where you need to make changes so your planning is even better going into the next week.

2. Decide roughly what your workout will look like each day and when you schedule your workout on your calendar jot down what your exercise plan is.  For example, legs, arms, cardio or what workout video or class you will complete.

3. Get your workout clothes together the night before.  Whether you workout at home in the morning, during the day or take a workout bag with you to your job get everything pulled together the day before.  If you workout at home lay everything out in your bathroom or where ever you plan to get dressed and if you take a bag with you to work pack it up at night so all you have to do is grab it in the morning.

Ready, Set, Go…. Challenge Time

The first step is to set up your free account on healthstorylines.com if you have not already.

Challenge Nine Instructions:

1. Use the tips above to better prepare for the week ahead.

2. In the journal section of the Health Storylines app record what you did to be better prepared each day to crush your nutrition and fitness goals this week as well as how you did and how it made you feel.

3. If you feel comfortable and want to share, post a screenshot of your journal entry showing how you prepared ahead of time to eat a healthy meal/workout or post a meal picture/workout picture to your social media audience and use hashtag #wholelovleylifeprepared on your Instagram, Instagram Stories or Facebook so we can engage with each other’s posts.  And, if you are ok with it (I will get your permission first) I will repost on my Instagram Stories.

Let’s continue to inspire each other!

If you need any help using the Health Story Lines app check out this amazing video!

If you missed my earlier challenges you will find them here!

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The perfect winter bowl. Minnesota wild rice, shre The perfect winter bowl. Minnesota wild rice, shredded crock pot chicken, roasted carrots, celery, micro greens, pomegranate, lemon, olive oil and a dusting of sumac from @nyshuk . So delish!
Meet Byrdie Flora. We are going to call her Byrdi Meet Byrdie Flora.

We are going to call her Byrdie. Every dog needs a middle name don’t you think? :) H came up with Flora on his own and I love it! 

Byrdie is quickly filling the void in our home and bringing so much fun and happiness. If you want to follow along on all things corgi puppy feel free to follow @byrdiethecorgi . H thought she needed her own Instagram account. It will be fun place to share all her adventures. :)
It's been a while. I hope summer was amazing for a It's been a while. I hope summer was amazing for all of you. We had a very busy but good summer. 

Sadly, in July, we had to say goodbye to our sweet Luna. It was one of the hardest things I have ever done. Not doing what was right for her, but just getting to that moment. I kept wondering how I was going to get through it? What would it be like? I did not want her to suffer, and I had no idea how I would know when it was time. But I did. Getting to that point was awful. But being by her side when it was time to say goodbye was oddly easy. It was a relief. Luna was my first pet (besides two hamsters after college 😂) and she was so special. She will always be special. Pets are such a blessing in our lives. I definitely feel blessed we had Luna as long as I did. She was almost 14! 

Seeing H go through losing Luna was hard. He loved her, but at the same time, only really knew her as an older dog. We had talked a bit before Luna passed away about whether or not we would get another dog. He really wanted one, and I did too. I thought I would not be ready for a while. We originally thought next spring, but the house felt so empty after Luna was gone. So guess what?

We welcomed a new corgi puppy home a week ago. It's crazy how we found her, and it happened really fast, but she is perfect for our family, and H is having so much fun with her. And she is a red headed tri-color just like Luna! We found her in South Dakota, so H and I took a little road trip to pick her up. She was born as a single puppy with no littermates. H thought that was super cool when we found out and said, "My new dog is an only child too." Anyway, life just got a little crazier but in a good way! This is one of my last pictures of the three of us and I just love it. She had a good day lounging in the sunshine and so did we.🤍
When DrNatura reached out to see if I wanted to tr When DrNatura reached out to see if I wanted to try their 30 Day Colonix Cleanse it looked oddly familiar. After taking a look closer I realized I did this exact cleanse in 1999. A friend at the time told me about it and I was just starting to get into "health" stuff. At the time I had horrible stomach problems as did my friend and since she loved it I thought I would give it a try. From what I can recall I had a great experience so I decided to try it again. This time going into it in a good state of health but still finding it beneficial.

I know there are mixed thoughts on cleanses like these so when I consider any product I do a lot of research. Given this product has been on the market for a very long time it is easy to find countless reviews. My recommendation is to always do your own research and work with a healthcare profession. This will enable you to determine what products are the right fit for you based on your current health state and health goals. Don’t just take my word for it. Do your own research. 

If you are interested in learning more you can read my full review linked in my bio and stories!

And, if you are interested in trying the DrNatura Colonix 30 Day Cleanse or any of their products you can use CODE: KATIE15 to enjoy 15% OFF of your purchase. This code NEVER EXPIRES!

Happy Thursday!
Comfort might feel cozy, but too much of it can hi Comfort might feel cozy, but too much of it can hinder our growth and fulfillment. Here are 6 Ways Comfort Can Be Detrimental To Your Health and 6 Ways To Create Purposeful Discomfort In Your Life. On the blog I am sharing more about this and how the brain plays a role in our avoidance of all things uncomfortable. Link to the post in my bio. 

Let's get comfortable with being uncomfortable. What is your favorite way to create a little discomfort in your life? Happy Monday!
🤍 🤍
Sharing a little Luna update on my stories. So man Sharing a little Luna update on my stories. So many of you have asked how she is doing and have sent the sweetest notes. Thank you! She will be getting all of the treats her little heart desires and lots of love. 🤍
Have a ton of random veggies in your fridge? My fa Have a ton of random veggies in your fridge? My favorite way to make sure I don’t waste leftover veggies is the roast them with a little olive oil and any seasoning I’m feeling in the moment. 

▫️INSTRUCTIONS▫️

-Preheat oven to 425°F.
-Chop leftover veggies.
-Toss veggies with a drizzle of olive oil.
-Season with herbs, spices, salt, and pepper.
-Spread on a baking sheet, ensuring they're not overcrowded.
-Roast for 20-25 minutes until tender and slightly caramelized.

What is your favorite way to use up leftover veggies? Happy Tuesday!
#maralabspartner Throughout my adult life, I have #maralabspartner Throughout my adult life, I have had a love-hate relationship with supplements. I have been through periods where I take them consistently and periods where I don’t use them at all. I think my biggest issue is finding a supplement company I can truly trust and not over complicating things by taking more supplements than I need.

I recently promised myself that I would not buy any more supplements until I used up everything I currently have. While I finished using what I had I re-evaluated what I really needed and then researched like crazy to find a company I trusted. I will be sharing my new supplement line up over the next few months along with why I am taking what I am taking. 

To start I have added a number of supplements from Mara Labs. Some have replaced ones I was already taking but the Mara Lab version is much higher quality. Their supplements are  backed by evidence-based research and provide cellular benefit due to proven bioavailability and bioactivity. This means that when you take one of their supplements, it is not only making it into your bloodstream, but it is entering your cells.

They have a number of amazing supplements but the one they are most known for is BrocElite. It is the only broccoli supplement on the market offering naturally derived stabilized sulforaphane in a capsule (as opposed to the precursor, glucoraphanin). I am overjoyed to have found a supplement that can help me easily consume this amazing ingredient!

Sulforaphane or SFN for short was discovered in 1992 by researchers at Johns Hopkins University. It is considered one of the most powerful antioxidants on earth. It has been shown to reduce free radical damage and inflammation at the source. In just 2 capsules you get the equivalent of approximately 3oz of broccoli sprouts!

In my stories I am sharing more of the amazing benefits of Sulforaphane and in my bio I have linked a blog post and detailed review of all of Mara Labs amazing supplements

If after doing your own research you are interested in trying BrocElite or one of their other supplements you can save 10% with CODE: WholeLovelyLife which NEVER EXPIRES and can be used every time you purchase!
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    • Bio
    • My Ankylosing Spondylitis Story + Iritis (Pre-Healing)
    • My Ankylosing Spondylitis Story + Iritis (Post-Healing)
    • Contact
  • As Seen In the Media
  • Coaching
    • Work With Me
    • What Lead Me To Coaching
    • My Approach To Coaching & FAQ
    • Programs + Courses
  • Blog
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    • Beauty + Style
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      • Freebies
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      • Wellness Challenges
      • Bone Broth Diet
      • Acupuncture Blog Series
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