I’m opening up a limited holiday offer on all my courses in the “Classroom” tab for anyone who wants to level up their health, simplify their home, and make smarter long-term lifestyle choices. From now until Christmas: • Each course is just $7 • The full bundle is only $15 (includes all three courses) Here’s what’s included: 1. Home/Kitchen/Beauty Natural Substitutions A practical guide to replacing everyday toxic products with clean, natural options that actually work. 2. Ultimate Apothecary Herbal Tincture Bundle Step-by-step breakdowns, recipes, and frameworks for creating your own tinctures, building a home apothecary, and understanding how herbs actually support the body. 3. Harmful Foods To Watch Out For A direct, no-nonsense list of the hidden ingredients and products that quietly undermine your health, plus better alternatives. 4. Complete Health & Wellness Bundle This combines all three courses for the most comprehensive transformation at the best price. If you’ve been waiting for a clear, simple, and affordable way to upgrade your health at home, this is the time. Pricing goes back up after Christmas. Let me know if you need help choosing where to start.

Building a strong core doesn’t require hours in the gym or complicated equipment. In fact, the most effective ab training for women often comes from short, controlled movements performed consistently. Below is a complete, beginner-friendly guide that helps women build strength, stability, and confidence—whether they are just starting or restarting their fitness journey. 1. Why Core Strength Matters for Women A strong core supports nearly every movement you make. Beyond aesthetics, the real benefits run much deeper: • Improved posture Helps counteract the effects of sitting, driving, and daily tasks. • Reduced lower-back pain A stable core distributes load evenly and protects your spine. • Better balance & stability Critical for avoiding injury—especially during other workouts or busy day-to-day movement. • Enhanced athletic performance Whether lifting, walking, or picking up your kids, everything becomes more efficient. • Increased confidence A strong midsection helps you move and stand with more assurance. 2. Easy Ab Workouts (Beginner-Friendly) These can be completed at home, at the gym, or even during a lunch break. Aim for 2–3 rounds, resting 30–45 seconds between movements. Exercise 1: Dead Bugs Reps: 10 each side Dead bugs train deep core muscles without stressing the lower back. Keep your spine glued to the floor and move slowly. Exercise 2: Glute Bridge March Reps: 20 total Glute-driven core work improves hip stability, reduces back strain, and tightens your lower abdominals. Exercise 3: Modified Side Plank Reps: 20–30 seconds each side Side planks target obliques, strengthen lateral stabilizers, and build overall trunk integrity. Exercise 4: Heel Taps Reps: 20 total A gentle movement that isolates the lower abs while reinforcing pelvic control. Exercise 5: Bird Dogs Reps: 10 each side Perfect for beginners, bird dogs improve balance, posture, and spinal alignment while targeting the deeper core. 3. Recommended Weekly Routine Beginner: 2 sessions per week

The Benefits of Grass-Fed Beef Tallow (And Why It Belongs in Every Kitchen) Most people still reach for seed oils without realizing how much those highly processed fats are working against their long-term health and energy. If you want a cleaner, more nutrient-dense alternative that actually supports metabolic function, grass-fed beef tallow deserves your attention. Why Grass-Fed Tallow Matters 1. Exceptionally Clean Fuel for the Body Grass-fed tallow is rich in bioavailable fatty acids that the body uses efficiently for sustained energy. No inflammatory additives. No industrial processing. Just pure, natural fat your cells know how to use. 2. High Smoke Point = Better Cooking If you sauté, sear, roast, or air-fry, tallow gives you stable heat without the oxidation you get from seed oils. That stability protects flavor and nutrient integrity. 3. Loaded with Fat-Soluble Vitamins Vitamins A, D, E, and K2 are critical for hormone balance, immune support, and healthy skin. Grass-fed tallow delivers these in forms your body absorbs easily. 4. Skin and Joint Support Because tallow closely matches the fatty acid profile of human skin, many people use it for moisturizing, healing dryness, and supporting elasticity. Internally, its natural CLA and stearic acid help reduce inflammation and support joint health. 5. Perfect for Ancestral, keto, low-carb, and clean-eating lifestyles Tallow aligns with the nutritional patterns that human physiology was designed for, keeping your cooking simple and your meals deeply satisfying. If you want to upgrade your pantry with high-quality grass-fed beef tallow, you can order it directly from my Amazon store here: https://www.amazon.com/shop/patrickmckennahealth/list/3ODSSNQS0YJ3E?ref_=aipsflist

Ingredients You Need: - Cherry or Grape Tomatoes: Pick vibrant red ones. - Fresh Mozzarella Balls (Bocconcini): The small ones work perfectly. - Fresh Basil Leaves: Washed and dried. - Balsamic Glaze: Store-bought or homemade (just reduce balsamic vinegar on the stove). - Salt & Freshly Ground Black Pepper - Skewers/Toothpicks Instructions (Easy as 1-2-3): 1. Prep: Wash your ingredients. 2. Assemble: Thread one tomato, one folded basil leaf, and one mozzarella ball onto each skewer. Repeat until you run out of ingredients. 3. Serve: Arrange them on a platter in the shape of a wreath if you're feeling extra festive! Drizzle generously with the balsamic glaze and sprinkle with salt and pepper right before serving. Why they rock: - 🎄 Festive Colors: The red, white, and green are pure Christmas magic. - 🏋️ Macro-Friendly: High protein, fresh veggies, minimal fuss. - 💃 Zero Cook Time: More time for socializing, less time stressing in the kitchen. Give these a try at your next potluck or gathering! They disappear faster than cookies left out for Santa. Cheers to healthy holidays! 🥗

Just wrapped up reading One Minute for Yourself by Spencer Johnson (co-author of The One Minute Manager and Who Moved My Cheese?). I got it for free with credit at my favorite used book store. It's a quick, simple read, but the core message is a total mindset shift: taking just one minute a day for intentional self-care and self-reflection can dramatically improve your entire life. In a world that constantly demands our attention, this book is a necessary anchor back to ourselves. Rootedness isn't just about being in nature; it's about being present and connected to your own needs. Here are my main takeaways: - You must take care of yourself first. It sounds selfish, but it's essential. You can't pour from an empty cup. Johnson emphasizes that finding personal fulfillment is the first step to genuinely helping others. - Life is lived minute by minute. Instead of feeling overwhelmed by huge chunks of time, focus on the small, intentional moments you can carve out daily. Small, consistent steps lead to lasting change. - Self-love and self-sufficiency are non-negotiable. The book suggests that to be truly happy and balanced, we must first achieve a solid sense of self-love and not rely entirely on external validation. - The "one minute" reduces stress. This tiny pause helps bring a sense of peace and balance, making you more effective at work and at home. It's a simple hack for a busy life. - Bringing out the best in yourself is an active process. It’s not just about waiting for things to get better; it's about using that one minute to actively decide how to respond to situations and proactively manage your life. The main principle I'm integrating into my own routine is the idea that if you once gain time for thought, you will more easily command yourself and your reactions. Check out the book to dive deeper into these simple yet powerful ideas at my Amazon store https://amzn.to/3KRCp53 I've already started implementing my 60-second self-check-ins.