I’ve been trying to integrate more showers into my routine and it helped to think, “it’s only a sensation” versus how much I HATE being cold. Then my younger son who used to live in Seattle and would get in Puget Sound (53 degrees) every morning for a cold plunge, suggested thinking about the sensation being like aurora borealis all over inside your body because that’s how it’s lighting up the brain when participating in cold therapy. It has helped to stay longer in the cold!

Happy November, all!! What WINS are you celebrating this week? Share in the comments!!

Hey all! Sharing my top 5 nutrition rules that I live by to maintain my weight year round while continuing to get stronger and build muscle. Here they are: 1. Prioritize Protein: Whenever I eat, whether it's a full meal or a snack, I ALWAYS prioritize protein. I aim to get 150+ grams of protein per day. My top protein sources are: - Meat (beef, chicken, fish) - Eggs - Greek Yogurt 2. Fiber Focus: Alongside protein, I aim to get some fiber every time I each. Most folks are aware of the importance of protein, but fiber is often overlooked. In my opinion, adequate fiber intakes is just as important as protein intake. I aim to get 30+ grams of fiber per day. My top fiber sources are: - Vegetables - Fruit - Oats 3. Stop eating 3+ hours before bed: This helps with sleep quality, which helps with quite literally everything related to health (more energy, better workouts, fat loss, muscle gain, stress management, mental clarity, etc.). I personally like to eat dinner around 5 pm, but many days that's not possible (i often work until 6:30/7 pm). On days when I eat dinner later, I try to eat lighter, easier to digest dinners (soup for example). 4. Regular fasting: I practice intermittent fasting most days (12 + hours without food) and do longer fasts (24 hours +) once per week. Fasting is beneficial for many things, including: recovering from sickness, clearing cellular waste, reducing toxic load, building mental discipline, staying in a calorie deficit. 5. NEVER start the day with sugar: If you have sugar as a main component of your first meal of the day, your blood sugar will spike, shoot down, and then you'll be on the blood sugar roller coaster the rest of the day. Your body will literally crave sugar because it wants that blood sugar spike again. If you are going to eat sugar, never break a fast (2+ hours of not eating) with straight sugar, but ESPECIALLY the first meal of the day. BONUS. No restriction: I don't believe in fully restricting foods unless you have an intolerance or allergy.

I am Melissa and I’m starting this new wellness journey. I live in Burnsville. Hail from the St. Croix valley. Which I will be back there someday. Hopefully in the next couple years. I’ve had 1 appointment so far and have already seen progress! I’m so excited to see what’s in store, not just because of that. But it sure helps.

Hey all! I edited the Easy Recipes for Your Vitality guide to be more reflective of how I currently eat. 24 recipes to help you make healthy foods at home :-) Check it out!! https://drive.google.com/file/d/1frcC4zoUOTqfMy4EaOEF0BOf6-CRBZcQ/view?usp=sharing