Natural Wellness Nutrition

School started back up for our kiddos just last week, and I've been looking forward to the structure of having everyone back on a regular schedule. I noticed that as we got into the heat of July and August, some basics started to slip for me.

Summer meant later dinners, later bedtimes, a little less water, and a little less walking due to the extended heatwave.

So I went to work on a checklist and stuck it on my fridge in an effort to refocus on the basics over the next 30 days.

These kinds of challenges are more fun with friends, so join me! It's free and will help you focus on actions that really make a difference in how you feel from day to day.

Over the next few weeks, I'll share the reasons behind each item on my challenge sheet, and why they matter for your recovery, your health and how quickly you bounce back for your next training session.

Whether you're counting down the days until a big race or just want to take better care of yourself, this is for you.

Sign up at the link in the comments, and I'll send the challenge tracker your way!

https://go.teamnaturalwellness.com/30daypeakperformancechallenge

With the craziness of the holidays, we missed sharing our December Athlete of the Month, Catherine Johnson!

After years of believing a full marathon was something she’d never do, Catherine decided not to let age, fear, or outside opinions write her story.

With steady training, the right support, and a whole lot of determination, she crossed the finish line of her first full marathon in 2025.

Catherine’s story is proof that consistency beats limits, and that you’re capable of far more than you might think.

Read her story (link in comments) to learn how she built the confidence, strength, and resilience to accomplish 26.2 miles.

She might just inspire your next big goal!

If you're setting goals heading into the new year, read this first!

I've learned a few things over the years - some from my own goal-setting trials and errors and some from helping clients with goal setting.

This isn't an exhaustive list, but a good place to start as you create goals and habits you want to see last past January.

Link in comments!

Between the parties, travel, sugar, stress, and schedules, it’s easy to hit January feeling exhausted and stuffed to the gills with sugar cookies. 😫

But it doesn’t have to be that way.

That's why we've created the free Sleigh the Season Wellness Challenge, a simple, 12-day challenge designed to help you stay energized, grounded, and consistent during the busiest time of the year.

This isn't about extreme rules or going above and beyond while you're crazy busy. It's just a focus on a few daily habits that will keep you feeling strong and calm when holiday stress piles on.


This challenge is your chance to:
✨ have more energy
✨ stay on track with your health and wellness goals
✨ manage the added stress
✨ feel good to finish out the year

We'll begin Monday, Dec. 8 and finish up Friday, Dec. 19, and we’d love for you to join us!

👉 Sign up now (it's free!) to save your spot and get all the challenge details delivered right to your inbox!

https://tinyurl.com/muwhmz4m

𝐇𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐏𝐮𝐦𝐩𝐤𝐢𝐧 𝐒𝐩𝐢𝐜𝐞 𝐋𝐚𝐭𝐭𝐞

Skip the line at Starbucks (and the extra sugar!) and make your own PSL at home! ☕🍂

𝟭. 𝗜𝗻 𝗮 𝗯𝗹𝗲𝗻𝗱𝗲𝗿, 𝗺𝗶𝘅:

1/2 c. hot coffee
1/2 c. warmed milk of choice (heat in the microwave or on the stovetop)
2–4 Tbsp. canned pumpkin
1 Tbsp. vanilla extract
1/2 tsp. pumpkin pie spice

𝙎𝙬𝙚𝙚𝙩𝙚𝙣𝙚𝙧 𝙤𝙛 𝙘𝙝𝙤𝙞𝙘𝙚:

*2–3 Tbsp. maple syrup
*1–2 tsp. honey
*1–2 tsp. coconut sugar
*a few drops of liquid stevia or 1–2 tsp. monk fruit sweetener


𝟮. 𝗕𝗹𝗲𝗻𝗱 𝘂𝗻𝘁𝗶𝗹 𝘀𝗺𝗼𝗼𝘁𝗵 𝗮𝗻𝗱 𝗳𝗿𝗼𝘁𝗵𝘆, 𝗽𝗼𝘂𝗿 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗺𝘂𝗴, 𝗮𝗻𝗱 𝘁𝗼𝗽 𝘄𝗶𝘁𝗵 𝗮 𝘀𝗽𝗿𝗶𝗻𝗸𝗹𝗲 𝗼𝗳 𝗰𝗶𝗻𝗻𝗮𝗺𝗼𝗻.

If you have espresso, you can substitute 2 shots for the coffee and increase milk to a full cup. Add unflavored collagen or protein powder for a little protein boost! 👊

Enjoy!

Just a reminder to eat something real today 🍎🥦

Your body knows what to do with real food.

Today’s challenge: add at least ONE real food item to your plate and tell us what you chose! (Who knows? You just might inspire someone to try something new!)

Just show up.

That was the goal a client set for herself this week—“If I show up, I know I’m more likely to do something.” And honestly, that stuck with me.

Today, I didn’t feel like working out. My body was tired, and I knew 8 strong miles probably weren’t happening. But I remembered her words. I laced up my shoes, stepped outside, and just… showed up.

It wasn’t perfect. It was hot. I ran and walked. I took breaks. But I did it.

Sometimes the hardest part is simply starting. If you’re waiting to feel motivated or strong or “ready,” let this be your reminder:
You don’t have to crush it—just commit to showing up.

GET MOVING THIS MONTH!

Team Natural Wellness is excited to invite YOU to one of our favorite traditions – the Mile-A-Day in May Challenge!

This is your chance to have a little fun, stay active, and see just how many miles you can log throughout the month! Whether you walk, run, or jog — every mile counts.

Here’s how it works:
✅ Sign up for FREE and we’ll send you your Mile-A-Day Tracker
✅ Get weekly bonus health challenges delivered right to your inbox
✅ Log your miles in our Strava group OR post your progress in our Facebook Community for a chance to win prizes!
✅ Cheer on your fellow challengers and stay motivated all month long!

No pressure. No competition (okay, maybe a little competition 😉).

It's a fun, healthy way to move your body more this May!

Ready to take the first step? Sign up at the link in the comments!

Let’s make May our most active month yet — we can’t wait to see you on the leaderboard!