10 Gift Ideas for Wellness Lovers

Taken at Best Bud Floral in San Diego

Whether you’re wondering what to put on your holiday wishlist or need an idea for Secret Santa or your wellness-loving bestie, I got you!

Based on my 10 year wellness journey, these are the top products I use or have given to loved ones who life healthy, active lifestyles or simply need to add more self-care and relaxation to their routine!

I’ve been detoxing my skincare, makeup, and home products over the last few years, so I’ve found brands we can trust to make products that not only work well but are good for our skin, lymphatic system and overall health!

Giving gifts that support health and wellness is, in my opinion, the best kind of gift you can give! So let’s get into it.

1. Body + Home Products

Saje Wellness (Currently 40% off for Black Friday)

I am a huge fan of aromatherapy, and am sort of obsessed with making sure my house smells clean and fresh! My go-to for years for essential oils has been Saje Wellness. Since becoming obsessed with those in my diffuser (they have a stunning one I’ve been eyeing), I’ve also explored their other products. I love the Sleep Mist for spraying on our pillows at night, the Body Mist to give me a boost before heading out to the gym, and the Peppermint roller is my first stop any time I get a headache! I also use their hand lotion and soap in my guest bathroom (aesthetic on point). They have great gift sets if you’re not sure where to start, but you really can’t go wrong! 

Primally Pure

Yes I got out my Primally Pure deodorant and body oil for all my friends to smell when they came over recently because it really is that good! This is a clean brand I have trusted for years. I have their blue tansy body oil, vanilla & citrus deodorant, and have gotten the body butter for family members. This is literally the only natural deodorant I have found that actually works! 

Branch Basics

If someone in your life is leaning into nontoxic cleaning products, this is the brand I recommend! You can get everything from multi purpose cleaner to laundry detergent, and they have bundles at great prices if you’re just getting started. I am about to order their dishwasher pods because they are plastic free (I want to get away from pods with plastic!) 

2. Bala Bangles

For the person in your life who loves going on long walks or pilates, they NEED a pair of bala bangles. They are 1 to 2 pound weights you can wear around your wrists or legs. I loved mine most when I was doing a lot of at-home workouts during the pandemic, but still love to put them on to add some extra weight during walks or at pilates! 

3. Alo Moves Warrior Yoga Mat

(Currently 30% off for Black Friday)

This is an elite yoga mat, and it’s 100% formaldehyde-free, non-toxic and PVC-free. I’ve gotten this as a gift for friends who love at-home workouts and it’s been a hit!

4. Athleisure 

Few things are more motivating to go to the gym than cute new workout clothes. As someone who has lived in athleisure for the last 8 years more or less, I have tried many of the different brands out there. My favorites are Lululemon, Set Active and FP Movement. I recommend Lululemon’s align leggings, scuba hoodie, align shorts and joggers. If you want to be a bit more budget friendly, you can get workout accessories like hats, hair bands or water bottles! If you have a bit more flexibility in the budget, I am a sucker for Sporty & Rich.

FP movement top in S, Set Active leggings in M

5. Air Fryer

This Christmas gift from my family last year has been a true game changer in my kitchen! I love making almost all my meat, hard boiled eggs, and vegetables in the air fryer. I wish they had oven sized ones, I use it so much! If you know someone looking to make cooking faster, easier and healthier, this is a top recommendation.

6. Multi-Collagen Protein Powder

(Currently 30% off for Black Friday)
I know supplements can be a tricky gift to give, but hear me out. Multi-Collagen Protein from Ancient Nutrition has been a staple in my wellness routine for the past 6 years. I credit it to my healthy skin, nails and hair, and it is so easy to add to my morning coffee, matcha, yogurt, smoothers – you name it! I get the vanilla flavor, but be warned, it does have stevia (I know some people don’t like the taste.) Not to worry, they also have an unflavored version!

The reason I like this collagen above all others, aside from working there and seeing firsthand the care they take into sourcing and producing this product, it has 5 types of collagen to support multiple areas of the body (hence “multi-collagen” protein.) Most collagen supplements only have one or two types, which is also reflected in the price difference.

If you have someone in your life who likes to make morning smoothies or coffees and is also looking to get more protein in the morning (like me) this is such a great gift!

7. Red Light Therapy

For your buddies who basically live at the gym or anyone in your life dealing with inflammation, a red light therapy panel is a great gift that will help them recover and reduce inflammation! I have this one and turn it on when I take a shower at night (10-15 minutes). It definitely helps me recover from workouts and sleep like a baby. 

Benefits of red light therapy include:

• Skin Health: Promotes collagen production, reducing wrinkles, scars, and acne.

• Pain Relief: Eases joint and muscle pain by reducing inflammation.

• Improved Recovery: Speeds up healing of wounds and injuries.

• Enhanced Energy: Boosts cellular energy (ATP production) for better overall function.

• Hair Growth: Stimulates hair follicles to combat thinning or hair loss.

• Mood Support: Can help regulate circadian rhythms and improve mood.

• Better Sleep: Supports melatonin production for improved sleep quality.

• Reduced Inflammation: Helps with chronic inflammation-related conditions.

8. Clean makeup + skincare

I’m giddy at this one, because you KNOW I love this category of products! I recently shopped at the Kosas 25% off Black Friday Sale (because how could I resist?) and am excited to try their BB Cream for the first time. I also restocked on my daily tinted moisturizer, Lip Fuel, and their best seller, Revealer Concealer.

You know I recommend ANYTHING from San Diego’s clean beauty store, Shop Good, if you’re not sure where to start in your clean skincare or makeup journey. I would run to their 20% off sale and get the Osea body oil and Salt & Stone face oil to add some extra hydration to your skin during the winter months. Brands I also love: The Nue Co., Lily Lolo, Ilia Beauty, Ursa Major (biodegradable facial wipes) and Botnia Skincare. Your skincare/makeup obsessed friend will be thrilled to have any of these products!

9. For the Beverage Lovers

Pique Matcha & Kamana

One recent trend I’ve been seeing in the wellness industry is reducing caffeine intake. While I certainly love my cup of coffee every day, I try not to drink more coffee than that. Sometimes, especially in the colder months, I want another beverage to keep me company. For any of your work from home friends, tea loving friends or anyone who just loves trying new beverages, I have been loving Pique’s Matcha. Brace yourself, tea lover: did you know that recent studies show that we are consuming huge amounts of microplastics, and many of them come from tea bags? This is one of many reasons why Pique’s teas are superior: quality, sourcing and packaging are all extremely safe and thoughtful. 

Benefits of Matcha:

1. Rich in antioxidants, including EGCG.

2. Boosts energy and focus with natural caffeine + L-theanine.

3. Supports metabolism and fat burning.

4. Enhances calmness and mental clarity.

5. Strengthens immunity with vitamins and chlorophyll.

My friend Zamaria let me try her bag of Kamana, and the caffeine free coffee alternative made from mesquite is incredibly creamy and delicious! I even like the taste more than coffee. You can make it in a french press just like coffee, without the jitters! Use code Zamaria15 for a discount!

Benefits of Mesquite:

1. High in fiber, protein, and minerals.

2. Low glycemic index—great for blood sugar control.

3. Gluten-free and anti-inflammatory.

4. Adds a sweet, nutty flavor to foods.

5. Eco-friendly and drought-resistant.

You could combine either of these with a cute matcha set or mug for a thoughtful and practical gift!

10. Bags To Go

I have a sling from FP Movement that I wear literally all the time similar to this one that has a water bottle holder and plenty of room to put a beanie, snacks, and all of my necessities! I also have this Lululemon belt bag and think it is so versatile and cute! These would be a great gift for friends who love to go on long walks or hikes. 

Alrighty, friends! I hope this accomplishes a few things on your holiday shopping list! Save this for any time of year you need a gift for a friend who has an active, healthy lifestyle! And maybe take a few notes for yourself as well :) 

My Favorite (Farmer’s Market Friendly) Fall Recipes!

I am not much of a chef to be honest, but something about the fall weather and seasonal ingredients makes me excited to cook and cozy up at home. Even though I work from home, sometimes it’s still hard to get motivated to cook. I’ve found that shopping at my local farmer’s market on Sundays inspires and motivates me to use the fresh food I buy. I’ve also found that shopping at the farmer’s market eliminates some overwhelm or decision fatigue over what to make, since you only have what’s in season and fresh right in front of you!

All of these recipes are easy to make in less than 30 minutes and are great ideas for hosting small dinner parties without stressing.

Here are the recipes you’ll find below:

1. Fall Chili

2. Kale Persimmon Salad

3. Pumpkin Muffins

4. Pineapple Ginger Turmeric Mocktail

5. Bowling Pin “Butternut Squash” Soup

Fall Chili

Now this is probably my most-made recipe during the fall and winter months because it’s SO easy, quick, and provides leftovers for days. Because I make it so often, there are a few modifications I make to switch things up.

Sometimes I use a combo of turkey meat and add one or two small sweet potatoes. Other times I use ground beef and add zucchini squash. When I add sweet potato or zucchini, I usually will add another can of diced tomatoes as well so it isn’t too thick. I’ve also seen people add bell peppers, and I’m definitely trying that next.

Our favorite produce place at the farmer’s market is J.R. Organics from the Rodriguez Family Farm. I am planning to sign up for their C.S.A. (community supported agriculture) box that I can pick up weekly from them. This helps them know they have a certain number of customers and makes my weekly shopping trip even easier.

We love getting our meat and eggs from the Hillcrest farmer’s market from the Da-Le Ranch. You can seriously taste the difference!

I also like to use black beans and pinto beans, but you can follow the recipe or use your favorite beans!

For toppings, my favorite dairy-free options are Violife Mexican Style shredded vegan cheese, avocado and green onion. I’ll use Siete tortilla chips or Simple Mills almond flour crackers as a grain free crunch!

Here’s the recipe!

Kale Persimmon Salad

I had this salad at a Christmas party years ago and it was SO good I have been making it every holiday or special occasion since! When walking around the farmer’s market the other weekend I was struck by the pomegranate seeds and persimmons I saw out and knew it was time to make this salad again. I use vegan feta cheese but honestly it tastes the exact same in my opinion. The dressing is also to die for and really easy to whip up. This dish is great as a side or prepare your favorite protein (I think salmon or chicken would be the best options) in the air fryer to make it a meal! Make sure you massage the kale really well so you don’t get an upset tummy.

Here’s the recipe!

kale, persimmons, pomegranate seeds & chopped pecans!

Simple Mills Pumpkin Muffins

We love an easy baked good from a box, don’t we? Simple Mills makes enjoying desserts so easy and with much better for you ingredients than many boxed desserts like almond flour and coconut sugar. I personally like to add a scoop of Ancient Nutrition Vanilla Collagen for extra protein and flavor. Recently I added Enjoy Life chocolate chips to half of them and it was a 10/10 decision. It’s what grain free, dairy free breakfast dreams are made of. You can find the recipe on the box. It just needs some oil (I prefer coconut or avocado), water and eggs.

Pineapple Ginger Turmeric Mocktail

We love a mocktail at our house, and the shrub mixes by Cool Hand Co make it simple and delicious to whip something up with minimal time and ingredients! We found this brand at our local Bica cafe and buy it on repeat. Of course, you can add your favorite liquor if you’d like a real cocktail!

I usually like to mix the following in a cute cocktail class with ice and a lime garnish. Here’s the general recipe:

• 1/2 to 1 oz Cool Hand Co shrub

• Sparkling Water

• 1 lime or 1 tbsp lime juice

• A few drops of stevia liquid sweetener (taste before adding, it might be sweet enough already!)

Bowling Pin (Butternut Squash) Soup

I love this recipe because it’s quite sentimental to me! My grandmother would always make this for her partner, Donald and he called it “Bowling Pin Soup” because butternut squash looks like a bowling pin! I get nostalgic for this recipe and it’s perfect for fall. I don’t have the exact recipe from my grandmother and just make it from memory and intuition, but here’s the general recipe!

Ingredients:

• 1 butternut squash, peeled and chopped

• 2 bunches of celery, chopped

• 1 bunch of carrots, peeled and chopped

• 1/2 yellow onion (you can probably add a full onion if you want to)

• 2 cups vegetable broth (I eyed this so use your judgment!)

• 2 tbsp minced garlic

• Cumin

• Pepper

• Salt

Directions:

Note: I learned last time I made this that there’s a sticky film on butternut squash when you peel the skin off. Supposedly putting it in the microwave for a few seconds helps prevent it from transferring, but beware if you buy and use a whole squash!

1. Wash, peel and cut the butternut squash, celery, carrots, and onion.

2. Add vegetable broth to a large pot on the stove.

3. Turn the stove on medium and add the vegetables to the pot. The broth should cover the majority of the vegetables but not all the way.

4. Add the spices: pepper, cumin and salt and stir.

5. Cover the pot with a lid and let it simmer together for 15 minutes. It should cook until the vegetables a soft and mushy.

6. Turn off the stove and let the mixture cool.

7. Once it has cooled a little bit, add the contents to a blender and blend until it has a smoothe consistency.

8. Serve with crackers or tortilla chips!

You’ll definitely have leftovers so store it in your refrigerator for up to a week or freeze! I will also sometimes pair it with a gf/vegan grilled cheese.

I hope you enjoy these recipes! Let me know if you make one of them!

Lessons from a Multihyphenate: Building A Career & Life in Alignment

This blog post was taken from my feature in Shoutout LA! Read it here.

Reflecting on Work-Life Balance

I spent my twenties exploring careers that excited me, and I felt like I was really making a difference in people’s lives. That motivation, while pure in its intention, led me to sacrifice my own well-being in many ways. When you’re inspired, rewarded for your work ethic and focused on growing your career, it’s easy to overlook the signs of impending burnout. I’ve been extremely lucky in my career to have opportunities and mentors that believed in me, and let me take on more than I could handle. I was willing to reach my limits to make people proud, to feel successful. But I don’t think I knew what success meant for me, truly. I was chasing the version of success we see in highlight reels, but the reality felt different. I was deeply disconnected from my intuition. I was second-guessing every decision. I was reacting instead of responding. And ultimately, I pushed my limits so far that I had to completely step away from my dream job to heal and recover.

In the few weeks after, I realized that the version of success I was chasing was not sustainable, and maybe not even the type of life I wanted. I learned that the more ease and self-compassion I let into my life, not only did I feel more connected to my internal compass, but incredible opportunities came my way.

It’s been a long journey of keeping my inner overachiever in check and trusting myself. I’ve had to get used to the ebbs and flows of being a solopreneur. In the slow periods, I remind myself that business always ebbs and flows. I am not afraid of a cold email to people I admire to pitch myself, and stay curious about what else I can do to provide value to potential clients. When I start to get overwhelmed and take on more projects, I focus on staying grateful for the opportunities, knowing they don’t come often. I ask for advice when I need it from friends and other freelancers I know. I make sure to find time for my interests and hobbies, and because I work with clients who trust and respect me (because I now trust and respect myself), I don’t have to sacrifice my well-being for being great at my job.

Working for myself has been more rewarding and peaceful than any other job before, despite the uncertainty and lack of control I feel sometimes. I had to learn painful lessons in order to have the balance I’ve cultivated today, but now I know that who I am is more important than what I do, and that shift has had ripple effects throughout my life and career.

Tips for Finding Work-Life Balance as a Solopreneur

1. Listen to Your Intuition
   Notice when something feels off or when you’re pushing yourself too hard. Trusting your gut can help you make decisions that align with your well-being.

2. Accept the Ebbs and Flows
   Business has its natural rhythms. During slower times, stay curious and look for new ways to add value. Trust that the busy seasons will return.

3. Practice Gratitude Amidst Opportunity
   When things get overwhelming, take a moment to appreciate the opportunities. This mindset shift keeps stress in check and helps you stay grounded.

4. Ask for Support
   Don’t hesitate to seek advice from friends or peers. Building a supportive network can be a game-changer for your mental health and professional growth.

5. Honor Your Hobbies and Interests
   Finding time for personal passions not only recharges you but also strengthens your self-worth and self-respect. Working with clients who respect your boundaries allows you to be your best without compromising well-being.

Crafting a Career that Aligns with My Passions

Growing up I never knew what I wanted to be, and I thought there was something wrong with me. Looking back now, it’s because the siloed boxes everyone was put in weren’t resonating with who I truly am. I have carved a career path I never saw growing up in a family of teachers and nurses (professions I deeply respect and admire.) I believe I was attracted to a career in marketing because it combines storytelling, creativity, writing and collaboration. I’ve tried on many hats based on my many interests; from planning large scale events in my hometown of Nashville, TN to being an award willing kickboxing coach and general manager to working in influencer and social media marketing to specializing in podcast growth and operations, I feel lucky to have been able to explore and experience many roles and lifestyles, with the through-line of health and wellness.

I believe because I followed my heart and pursued interests early on, I’ve been able to land in a career that truly reflects my talents, interests, and vision for my most aligned life. I have embraced the fact that I’m a multi-hyphenate and proud that I’ve created a career that utilizes all of my skills and experience. I’ve shown my younger self I don’t have to pick one thing, and it’s okay to explore new avenues and change directions.

I have been able to grow and expand personally and in my career by saying yes even when I was unsure, putting my name in the ring, aligning myself with people who inspire me, and valuing my own worth. I didn’t have confidence that everything would work out when I started freelancing, but I did it anyway. Confidence came over time as I proved to myself, first and foremost, that I was worthy of the opportunities that came my way and the freedom that came with it. To me, success is about living in alignment with your values and goals. The more work I’ve done on myself (through therapy, books, podcasts and nervous system regulation), and the better I have prioritized what truly matters to me, the more at peace and successful I feel.

That being said, I’ve had to learn and take on a lot in working for myself, and confront limiting beliefs and insecurities along the way. I’m constantly evolving, changing, and growing my business. I’ve also learned that you have to stay curious, creative and out of your comfort zone in order to not get stagnant or complacent. When you don’t have a boss to give you feedback or push you to the next level, YOU have to be your own encouraging, driving force. You have to believe in yourself, and keep a clear vision for how you want to grow in mind. That might mean starting a newsletter to hone in your voice, providing digital products or posting on TikTok. It feels more like endless possibilities than a long to-do list. There’s a lot of trial and error involved, but to me, that’s what makes this path so exciting! I try to think of it as I GET to learn new things and wear different hats, versus I HAVE to. This is the gift of betting on myself, and I wouldn’t change the path to get here for anything!

Tips for Freelancers and Entrepreneurs

1. Stay Curious and Creative
   Being your own boss means you have to constantly push yourself to grow. Embrace trial and error, and see it as an opportunity to learn and wear different hats.

2. Invest in Self-Growth
   The more you work on yourself, the more aligned your career will feel. Personal growth through therapy, reading, and self-reflection can lead to profound changes in your professional life.

3. Be Your Own Motivator
   Without a boss, you’re in charge of pushing yourself. Whether it’s creating content, launching a newsletter, or taking on a new skill, believe in your potential and take charge of your growth.

A Shoutout to My Inspirations

I want to thank my friend and soul sister Zamaria Thompson, who nominated me for the Shoutout LA feature, and constantly inspires me to be my most authentic, creative, vulnerable self. I want to thank Britt Piper who was my first solo client, and has changed my life on a personal and professional level through her belief in me and unwavering trust. She has built a business based on genuine passion and service of others, and is a testament to what can happen when you turn your pain into purpose. All of my clients have given me incredible opportunities to learn, grow and expand my business. I’m forever grateful for their trust in me!

I also have to mention my grandmother, my Vovo, who taught me life is not measured in how much money you make, but in how many lives you touch.

Resources for Personal Growth

Throughout my journey, certain resources have provided grounding and guidance:

• Podcasts: Almost 30, What’s the Juice, Pursuit of Wellness, On Purpose with Jay Shetty, Diary of A CEO.

• Books: 101 Essays to Change the Way You Think by Brianna Wiest, Empath’s Survival Guide by Judith Orloff, Psalm for the Wild Built by Becky Chambers, The Universe Has Your Back by Gabby Bernstein, Do Nothing by Celeste Headlee.

5 Podcast Trends I’m Loving Right Now

When we listen to podcasts we’re looking for connection, relatability, and to walk away feeling more educated or empowered. With so many podcasts going live each week, the way to stand out is to be as unique as you are, and lean into your point of view. Your audience listens because they connect with you and your reason for creating your show. Don’t be afraid to infuse your opinions, ideas, struggles and takeaways in real time! This is how you create a relationship with your listeners and find a community that will hit play every week.

In addition to leaning into your authentic point of view, know what your listeners are looking for: entertainment or tips to implement into their lives today. Keep it personal and light giving life updates or Q&As to give advice to your listeners, or keep it super actionable through best-of or round-up episodes that highlight your top guests and most downloaded episodes. This also allows you to build in breaks from recording! I recommend batching 2-3 episodes that are evergreen or can be set live any time in case you get sick or want to go on a vacation. These are great themes for batched episodes!

Overall, these 5 trends I’m seeing across the podcasts I listen to and write for result in building an engaged and connected listener base! Every show and host is different, so choose one or all of these trends to incorporate into your upcoming schedule and see how they land with your unique audience.

1. Best of episodes from top guests

2. Guest round-ups on a specific category 

3. Get personal: relate to your guests & be vulnerable

4. Throw out the title formula & focus on the big picture takeaway

5. Listener Q&As

1. Best of episodes: Highlight top moments and keep your audience engaged with easy-to-digest content. This is great for podcast milestones like 50 or 100 episodes or yearly anniversaries! Example: Working Hard, Hardly Working Ep.100! The 10 Pieces of Advice You NEED To Improve Your Life

2. Guest round-ups on a specific category: Bring together expert tips on one topic from multiple episodes, making it a valuable resource for your listeners that they can come back to over and over. Then, break them up into clips by topic or guest for social media! Example: Pursuit of Wellness Best In Class: Motivation, Mindset, Productivity & Manifestation

3. Get personal: Top episodes are usually the most personal. Audiences crave truth and connection more than ever. We see this trend across social media too. But how do you build that authenticity into your podcast?

• Ask questions you're genuinely interested in: Your curiosity will fuel the conversation.

• Answer questions with a story: Storytelling resonates far more than just sharing facts or data.

• Relate to your guest's experiences: If something they say strikes a chord with you, mention it. That connection deepens the conversation.

• Share something vulnerable: Your own vulnerability helps build trust with your audience.

Example: Transform Shoot the Shit: Wedding Prep, Italy Vacations, and BIG Life Updates!

4. Throw out the title formula: Focus on summarizing the big picture – what will listeners learn or take away from this episode? Example: Real Pod what i'm working on in therapy: addressing my perfectionism... This one actually nails the vulnerability being shared by the host & the big picture takeaway that’s relatable for listeners.

5. Listener Q&As: this is a great opportunity to connect with your community, build rapport, and get insight into what they are dealing with and need help with! This can inform your guests and show topics, as well as show your audience what a valuable resource you are. Example: Real Pod Life Advice with Vic! Q&A on Acceptance, Navigating Breakups, & Career Transitions

Bonus tip: Repurpose your content across social media, YouTube, your website, and email to expand your reach. Create 60 second bite sized clips from your podcast video and upload them to YouTube Shorts and as Instagram Reels. Use Opus AI to add audio captions and choose viral clips easily! Use your podcast description and show notes to build out a newsletter and create a new web page on your website for each episode. This will increase SEO!

Need help with this? That’s what I do! Don’t hesitate to reach out to me and schedule a podcast consultation call to take your show to the next level. I hope one of these tips inspires you and helps you grow your community!

5 Tips to Make Wellness More Accessible & The Podcasts That Inspired Me

I’ve been noticing some interesting trends among the health and wellness podcasts that have really affirmed my choices or inspired me to make better ones in a way that doesn’t feel suffocating, overwhelming, or like I need a complete life overhaul.

So if you’ve been feeling stressed out over all the information out there or simply want to know what I’ve been mulling over lately, I’m excited to share the 5 wellness trends that have actually helped me relax into my routine versus over analyze or stress about it!

Hillcrest Farmers Market in San Diego August 2024

1. Embrace bio individuality & choose one thing to focus on at a time

We live in a world where we’re constantly bombarded with information overload, and there are few spaces more confusing when it comes to what’s best than the wellness industry. If you’re a millennial like me or even part of Gen X, we remember growing up in a time where there was a commonly agreed on set of rules and “do’s and don’ts.” On one hand, it made life a lot simpler. On the other hand, we were subject to misinformation constantly and on a larger scale, learned to trust and outsource our life’s decisions to ambiguous authority figures. We lived in this easy, straightforward mono culture where we didn't have to question much. It was easier in the moment, but the rise in chronic disease and metabolic dysfunction speaks to how dangerous it actually was to our health and well-being.

I believe this blind trust we were programmed to have is half of what makes modern life so overwhelming and frustrating for many of us. We have to relearn how to receive and process information and make our own decisions. And I’m not saying the bombardment of experts and podcasts telling you what you should and shouldn’t do makes life any easier. What I’m saying is that we’re missing the plot if we think that anyone’s opinion or advice can shake the bedrock of our own individual truth.

Navigating information online becomes much easier to digest (pun intended) when we recognize our bio individuality. Bio-individuality is a concept that recognizes that each person has unique nutritional and wellness needs based on factors such as their genetics, lifestyle, environment, and even emotional state. It emphasizes that there is no one-size-fits-all approach to diet, exercise, or wellness because what works for one person might not work for another.

I hope this takes the pressure off any changes you’re trying to make. Choose one thing to focus on based on what you need most or what feels most accessible to you. The rest will evolve as you do!

2. Just eat whole foods.

We can simplify all the nutrition advice out there into in this one statement: just eat whole foods. No lists or diets or macro counting necessary. Eat anything you want, just try to focus most of your meals around whole foods!

3 for $15 organic fruit baby

After listening to podcasts with Dr. Casey Means, I’ve made more of an effort to shop at local farmers markets. With the price of groceries getting higher, I know this may not be accessible to everyone. However, I think of the food I eat as my health insurance. Eating foods free of plastics and pesticides is what will keep me from being on a laundry list of medications, joint pain, or disease in the future. I consider it a privilege and intentional choice to buy food that is the freshest possible, not sitting in 18-wheelers for days before even making it to the grocery store. It allows me to consume food that is seasonal, that our ancestors would be eating at this time of year. It narrows down choices and options, eliminating decision fatigue. Plus, spending a tiny bit more at the farmers market sure does motivate me to make sure nothing goes to waste.

Here’s how far $100 got me at the farmers market the other week. It may not seem like much, but it provided all of my breakfasts and dinners all week.

• Produce: raspberries, blueberries, blackberries, figs, spring mix, zucchini, squash, broccoli, tomatoes

• Meat: ground turkey x 2, ground beef, chicken breast, 12 eggs

• Misc: flower bouquet, honey (consuming local honey is one of the best ways to boost your immune system), olive oil, almond butter, coffee, avocado toast

Seeing food that is colorful and vibrant makes me feel excited to eat it!

Plus, eating whole foods supports your mental health, too! The work of Dr. Christopher Palmer shows that the root of all disease is mitochondrial dysfunction. The TLDR: what we consume and the health of our cells directly correlates to our mental health. The glucose overload from sugar and processed foods impacts how our cells function, and therefore leads to inflammation and chronic disease. This is why alcohol has been linked to neurological disorders like Alzheimer’s. This may seem obvious now, by Dr. Palmer’s work is ground breaking. With all of the stressors of living in a technological world, I hope it’s empowering to know that certain aspects of our mental health can be supported by eating healthy, whole foods.

What if you just made this one change for 30 days? It’s incredible what you will learn about yourself and your body, without sacrificing food that comfort you.

3. Healthy relationships are vital to wellness.

When it comes to wellness, internal peace is as important to me as physical health. And all the Q&A podcasts I listen to have this theme in common: people seeking advice on navigating relationships. We can eat the healthy foods and exercise, but if we aren’t feeling at peace in our relationships, we can’t fully thrive.

This is a topic I’ve talked a lot about in therapy and heard great advice given from my client Victoria Browne on her latest Life Advice episode of Real Pod. Cultivating healthy relationships requires the embodiment of this one truth: Accepting people as they are is the fastest road to peace. Trying to change or expecting people to be different is the fastest way to suffering.

As many of us grow and gain tremendous benefits from switching to a healthier lifestyle, it’s easy to want to be a megaphone for it. If we have felt and experienced it, obviously we want our loved ones to feel the same way, especially if they suffer from chronic pain or autoimmune issues. We can share this information, we can live the lifestyle, but we can’t force anyone to decide to make changes. And it makes sense, when’s the last time you made a major life change? It’s scary. It’s overwhelming. It forces you to come to terms with the fact that you are not a victim to life, but have agency over it.

While it may come from good intentions, we can’t force our beliefs onto others. It’s true in most cases in life, so why do we think it can be different when it comes to health? I’ve only pushed people away by trying to help them when they haven’t asked for it.

In the wise words of Dr. Nicole LePera in her interview on On Purpose with Jay Shetty, “What causes suffering is unmet expectations.” All we can do is live true to ourselves, and offer love and support to those we care about, regardless of our opinions on their life choices. This has been a profound shift for my peace and my relationships; releasing expectations and offering unconditional love. Plus, the more you do it for others, the easier it do for yourself. 

4. Slowing down is where it’s at.

I shared a lot about this in my previous blog post, but my journey to accepting rest as a requirement and not a sign of laziness has been long and hard. In the Well podcast by Arielle Lorre, she sat down with PVOLVE founder Rachel Katzman to talk about how their workout routines and work schedules have chilled out over the last few years. This is definitely one of the best things to happen in my 30s. Maybe it’s our age, maybe we’ve just tried all the things, but we’ve learned that it’s okay to refocus your priorities to how you want your life to feel versus how it looks.

Sure, you may look like a badass on instagram for going to 5 workout classes a week and walking 10,000 steps a day and working until 6 pm and working on weekends. But how are you feeling in your body? How’s your sleep? How’s your mental health? Are your hormones balanced? Are you eating enough protein and getting enough rest to account for all that energy spending? Are you sore and inflamed constantly? My experience living that way for 5-7 years led me to a place of complete burnout that took me years to recover from.

Now, this post is about bio individuality and doing you. I am sure plenty of people out there thrive with this schedule, and more power to you. I just found that for me it was not sustainable, and I don’t think it should be the message we’re sending to the masses. There’s this misconception that in order to be healthy you have to follow a checklist. But what I’ve learned through a lot of trial and error is that the goal is to find a sweet spot between not doing anything and doing too much.

You can live just as long, if not longer, from taking a more nervous system friendly approach to working out. I’ve loved incorporating long walks and pilates in addition to my strength training. I take two days off a week to not do any type of workout, especially on my period. I work just enough to complete what I need to without looking for things to add to my plate to fill the day productively. No matter where you’re at, I hope you know it’s okay to do the bare minimum.

5. The first step in your wellness journey is believing you are deserving of it. 

In a recent collab of two of my favorite podcasters on Pursuit of Wellness, Olivia Amitrano talks about healing autoimmune disease and the most important step in anyone’s wellness journey. Olivia says, “Self-worth is the first step towards healing your body. We don’t need more information, we need to realize we are worthy of the actions of taking care of our bodies.”

Man, that hit me hard. When I was over exercising and over working, it was because I was constantly trying to prove my worth. If I worked a certain amount of hours and crossed a certain amount of tasks off of my work checklist, I would be worthy of love, appreciation and respect. But what I realized when I got to the bottom of that hole was that I wasn’t looking for other’s acceptance as much as I was looking for my own. I wasn’t looking to prove to others that I was good enough, I was trying to prove it to myself.

The shift that changed everything was accepting that I am enough exactly as I am, without doing anything, just by living and breathing on this earth. I began treating myself with love and care; getting massages, putting lotion on my body, validating my sensitivities, acknowledging my core wounds and speaking kind words to myself. Sure, I had been working out and eating healthy for years, but I wasn’t doing it because I loved myself, I was doing it to change myself.

When I shifted my mindset, it allowed me to come home to myself, to trust myself and my intuition, to stop seeking outward approval and to start really loving myself. If you can start anywhere, start there. Know you deserve to feel your best every day, be at peace, and as happy as you can possibly be! And if you need support, please reach out to me, I’d love to talk to you about this more!

Slow Sundays outside and treating myself to a bouquet of flowers >>

Go forth and live your best life on your terms.

Over the past three years, I’ve been on a journey to redefine my entire life on my terms, not the set of rules set out by society that outlines the traditional version of success. The hardest part has been unlearning those programmed beliefs of what I should be striving for. In fact, I’ve had to eliminate the word “should” all together to create a life that feels truly authentic to me.

I’ve recognized that I value freedom, space, peace and ease — and am seeking ways to invite more of it in constantly, even when it comes to my wellness practices. I’ve stopped outsourcing my power to social norms, and started looking inward and got curious about what I need.

I listen to expert advice weekly on health and wellness podcasts and am constantly tweaking, but I don’t feel the need to change my foundation. That’s something I wish to share with you: the empowerment to choose what works for you, and leave what doesn’t. Your health journey doesn’t have to be an overhaul. You don’t have to know everything before you start. You don’t have to already be fit to start moving. You just need to choose one place that feels exciting, fun, or necessary to make a few small changes. I hope it gives you the motivation to try something new in the pursuit of finding what works for you!

P.S. My bestie gal Zamaria is doing a 30-day challenge right now! Follow her on Instagram @happyfitzam and join her broadcast channel for all the deets.

Toolkit for Navigating Stressful Seasons

Maybe it was Mercury in retrograde, maybe it was because I told my therapist how well life’s been going lately, but one thing’s for sure: the universe decided to test me in August. 

Just one month before I was sitting down with my therapist talking about how good and balanced I’d been feeling, and couldn’t help but feel like that was sending a sign to the universe that I was ready for another test. And then, I got a jury summons in the mail.

The experience ended up being one I’ll never forget. It was transformative in a way I haven’t felt since I lost my grandmother. I’ll even say, it was traumatic. In conversations with close friends and loved ones since, I’ve realized what an important, and yet deeply flawed system it is. I’ve come to realize how little we are prepared for such an event, emotionally and mentally, and even with all of my tools, it was exceedingly hard to navigate. 

And to be honest, I’ve felt particularly alone in my experience of jury duty, and sort of confused at why it affected me so deeply. In doing some research, I found that only 5-10% of people summoned are actually placed on a jury, and I don’t know anyone who has had an experience like mine (except for the other beautiful, wonderful humans I went through it with.) 80% of people have certainty as a primary need, and going into this experience I was anything but certain. First I had to acknowledge that it was okay that it was so challenging for me, even if it hasn’t been for others.

In addition to this, I’ve been navigating a lot of unexpected emotions, change and new challenges this month. I hesitated to even share this now, as I am still processing and going through it, but I want to share this in case it can help anyone else navigating a tough period. And, in a way, disprove a belief I’ve held that you have to be fully ready before sharing what’s on your mind. I’ve also come to learn that healing happens in community, when we can connect and share our experiences.

One of the most impactful things I’ve learned from my client, Britt Piper, SA survivor, somatic practitioner and trauma expert, is that the goal of nervous system regulation is not to stop feeling; it’s to expand our capacity to be with our emotions. The goal is to ride the waves of our feelings, find safety in the body, and create resilience in the process of accepting our emotions versus shutting them down.

In fact, I took so much of what I’ve learned from Britt about the language of the nervous system during this experience. I relied on the techniques I’ve learned from her in moments I felt myself slipping into panic and overwhelm, the definition of trauma playing in my head, “Trauma is any experience that is too overwhelming for your nervous system to handle.” 

Most of us aren’t taught how to self-regulate our emotions and navigate stressful situations without dissociating or shutting down. So, it only felt right this month to share my toolkit for navigating stressful seasons.

Nervous System Regulation 

Britt has helped me learn how to connect with and listen to what my body is telling me. Trauma lives in the body as a feeling, not a thought, and if we can get quiet enough to listen, our bodies have so much valuable information to share. For example, in deliberation during the trial, the butterflies in my stomach and my tingling hands told me I was venturing towards a panic attack, so I looked out the window. I observed the boats on the glistening water in the bay, took some deep breaths, and immediately felt more calm. This is called orienting, a type of resourcing Britt teaches in her somatic-based (“soma” meaning “body”) program. By engaging your senses in this way, you help your body recognize that you are safe in this moment, which can help to calm your nervous system and bring you back to a state of equilibrium. 

I also have been spending a lot of time co-regulating with my husband and pets. Co-regulating is an amazing tool for nervous system regulation because it leverages the inherent human capacity for connection to create a sense of safety and calm. Co-regulation involves using another person's calm and regulated nervous system to help bring your own system into balance. This can happen through touch, eye contact, tone of voice, or simply being in the presence of someone who is calm and grounded.

If you’re interested in somatic work, I highly recommend following Britt on Instagram and even watching her free 2-day mini course, the Somatic Recovery Roadmap.

EFT Tapping

A few weeks before the trial took place I signed up for Mode the Method, a mindfulness and wellness app created by Stephanie Flockhart, designed to help users cultivate balance, awareness, and personal growth through a variety of guided practices. For the first time, I’ve been experimenting with Emotional Freedom Techniques (EFT), commonly known as "Tapping." It is a form of energy psychology that combines elements of cognitive therapy and exposure therapy with acupressure. It involves tapping on specific meridian points on the body—similar to those used in acupuncture—while focusing on a particular issue or emotion. EFT is used to help reduce stress, anxiety, and emotional distress, and can be applied to a wide range of physical and psychological issues. The app is really easy to use and this modality feels like a more active type of meditation that resonates with me. I used this before and after trial each day to disconnect and release energy.

Elevations/Meditations

I also have been loving Stephanie’s guided elevations in the app. She has elevations for abundance and manifestation, body and wellness, beauty and self-care, relationships and connections and more. I’ve been using the elevation for connecting to my elevated self, and during the trial, guided meditations to calm my nervous system between sessions. It encourages breathwork and deep breathing, which was another tool I leaned on consistently during the trial.

Embracing Rest

During really emotional times, I have less energy than usual, even when I’m getting plenty of rest. So, instead of pushing myself to wake up early to workout – leading to even more stress – I opted for taking things slower and just taking short walks outside when I could. I knew it would be a short timeframe in the long run, and that intuitively I needed to focus on just getting through each day as grounded and calm as I could be. 

Mindful Movement

When I started to reemerge from the post-trial haze, I was ready to go back to the gym. However, a persistent injury made it uncomfortable for me to continue lifting weights or doing high intensity workouts. It was frustrating to say the least, because I knew the physical release was so needed after all the adrenaline that had built up in my system, but I was forced to surrender to what my body was telling me. I opted for long walks outside with the pups, and getting a massage to relieve tension and stress.

I knew that feeling guilty for not getting back in my routine would not serve me, so I told myself that it was okay to do what I needed to do in the short term to make sure I was healthy and strong in the long term. If 80% of the year I’m in a good routine with my workouts, during the 20% where I’m not physically or mentally well, I completely remove guilt and allow myself that freedom to change what taking care of my body looks like. This mindset shift has been huge for me the past few years in accepting and honoring my needs!

Eating Nutritious Foods

One way I can take care of my body when I’m unable to physically move as much is through eating nutritious foods. I have been loving smoothie bowls lately, since I find in high stress times that I lose my appetite. Smoothies are a great way to get in all essential nutrients and fuel the body properly, also contributing to a regulated nervous system. My favorite smoothie combo is frozen berries, frozen riced cauliflower, Ancient Nutrition bone broth protein, almond milk, almond butter and spinach. Sometimes I’ll add granola, fresh berries and cacao nibs. Spinach, cacao, and almonds are known for their ability to help regulate the nervous system by promoting relaxation, reducing stress, and supporting overall brain health.

bliss blow from parakeet cafe on the beach

During the week of the trial, I also added vanilla collagen to my coffee in the mornings and carried my favorite protein bars and snacks with me. I preferred to eat smaller meals, and since I wasn’t working out as much (+ the stress), I wasn’t as hungry.  You can find my favorite protein-rich snacks in this blog post! When I got home at night I tried to eat protein dense meals with veggies or even overnight oats with protein. I craved satiating comfort food, and again did my best to listen to and honor what my body needed in this unique time.

Journaling & Expressing Emotions

Since the experience, I have been writing down my thoughts and emotions to get them out of my head, and expressing how I’m truly feeling to my loved ones. Even if they can’t relate or don’t know what to say, getting out my feelings instead of holding them in has been so important. I’ve also let myself cry when I need to cry, and tried, again, to eliminate any judgment around how sensitive I am (it only makes things worse to reject myself).

By sharing and processing my truth in real time, my hope is that I am able to get back to a place of regulation faster than I used to be able to when I would avoid my emotions and dissociate. And in full transparency, I have found myself more addicted to social media and mind numbing TV. As I shared earlier, I am still in process and working through it. I don’t want to put a timeline on when I’ll “be better” and am trying my best to honor where I’m at and be patient with myself. I’m always relearning that letting go of expectations and self judgment is a critical part of healing. 

Giving Back

The trial process left me feeling helpless and powerless, and in thinking about some meaningful action I could take, I donated to CASA: court supported advocates for children in foster care or navigating the court system. If you feel called to contribute to help children in unimaginable situations, click here. If you know of any other organizations doing similar work, let me know and I can add it here!

Mindset Shifts

Another huge takeaway from the experience was that I already have all I need and more. It’s easy to be distracted by social media and comparing ourselves to others that we forget that if we’re lucky enough to have our basic needs taken care of, we are so fortunate. So many people in our country and around the world aren’t able to afford what I take for granted every day. It’s too easy to turn a blind eye and not face this harsh reality. In seasons where you may not feel good enough, remember that you can change your entire perspective by noticing all the things you already have. A daily or even monthly gratitude practice can be life changing. If you can relate, leave a comment on this post.

I also tried to focus on the good aspects of the experience. I leaned on how comforting it was that I was going through it with 11 other people. I went into it knowing no one, but came out of it with new friends. I enjoyed putting on outfits that weren’t workout clothes every day. I was glad the courthouse downtown is brand new and has floor to ceiling windows in the entire building. I was grateful I could afford parking downtown to drive myself every day, and listen to music (and cry) on my commute. Plus, now I have a brand new outlook on what matters in this life, once again.

Final thoughts: we can do hard things.

My family asked why I didn’t try to get excused. Unfortunately I didn’t feel like saying I was an empath/Highly Sensitive Person would do the trick. Plus, I wanted to do my civic duty. I felt like I needed to face this challenge. Something in me knew that I had to face this really hard thing to grow and continue becoming the best version of myself. It reminded me that on the other side of heartache is a rediscovery of joy and gratitude in the little things, an insanely rewarding gift. I have realized that, oddly, I become kinder when I’m sad? It’s a weird, beautiful transformation that grief and pain offer. This is the magnificence of the human experience. 

I always find comfort in remembering stressful seasons are just that —seasons. They won’t last forever. I’ve also learned that anything that breaks us down also serves to build us back up into better, more resilient, more compassionate versions of ourselves. It’s never for nothing.

If you’ve been through a stressful season recently and Mercury in retrograde got you, too – I hope even one of these tips can help you come back home to yourself. If you’d like to connect with me about anything I shared here, feel free to send me an email (jules@julesthompson.com) or reach out on Instagram @jusevson! I hope you know you’re not alone, your emotions are valid, and you deserve to find ways to process them that promote true healing. I’m sending you so much love through this journey!

P.S. This blog post was inspired in part by this podcast episode by Transform: Toolkit to Navigate Bad Days

Travel Wellness Guide: Tips for Staying Healthy and Energized on the Go

I love to travel, but it can take a toll on your health and energy levels. I always aim to be proactive with my health to make sure I can be fully present, enjoy my time wherever I am, and make sure when I get home I can hop right back into my routine. I find the more consistent I stay with my eating habits and workouts, the easier it is to reintegrate when I get back.

Whether you’re heading somewhere for work or vacation, these 7 travel tips will help you stay healthy, fueled, and ready to make the most of your adventure!

1.Boost Your Immune System

Staying healthy while traveling is way harder than it should be these days. I focus a lot on immune system support when I travel, starting a day or two before I leave sometimes. Here are some tips to boost your immune system:

Golden Milk Latte with almond milk @ Frothy Monkey in Nashville

• Ginger Tea and Golden Milk Lattes: Start your day with a cup of ginger tea or a golden milk latte. These beverages are packed with anti-inflammatory properties with ginger, turmeric, cinnamon, local honey, etc. that can help ward off illness, reduce inflammation from travel or settle an upset stomach. Ginger chews are also great for nausea.

• Peppermint Tea or Saje Peppermint Roller: I always keep peppermint on hand for tummy aches or nausea. The Saje Peppermint roller is amazing for headache relief! I put it on my forehead and the sides of my neck. It will tingle and offer a cooling effect!

• Immune-Boosting Shots and CBD Drinks: Incorporate ginger shots, turmeric shots, and CBD-infused drinks like Recess into your routine for an extra health kick and nervous system support. I usually can find them at a grocery or health food store.

• Superfoods: Add superfoods to your smoothies like spirulina or enjoy an açaí bowl for breakfast. These nutrient-dense foods can help keep your immune system strong. You can also opt for fresh fruit and produce local to the region you’re in for antioxidant support!

• Local Honey: Consuming local honey can help your body adapt to new environments and reduce the risk of allergies.

2. Stay Fueled

Keeping your energy levels up is essential, especially when dealing with new time zones and long travel days. I always travel with snacks so I don’t get hangry and try to do at least one stop at a grocery store to make sure I have what I need to feel my best throughout the trip.

• Elite Plane Snacks: Snacking on the right foods can make a huge difference in how you feel during and after your flight. Here are some elite plane snacks I’ve been loving:

Siete is my favorite brand of snacks! Whole ingredients and no seed oils!

• Nuts: A great source of healthy fats and protein. Everything bagel nuts from Trader Joe’s are incredible!

• Simple Mills Almond Flour Crackers: Made with wholesome ingredients and perfect for a crunchy snack, I always have these with me when I travel

• Chomp Sticks: These meat sticks are high in protein and easy to pack. My favorite is the beef flavor, and you can always buy them in bulk from Amazon.

• Aloha Protein Bars: These bars provide a good mix of protein and fiber to keep you satisfied. My favorite flavor is the chocolate caramel pecan.

• Remedy Protein Beverage: A convenient way to ensure you’re getting enough protein while on the go and available in most grocery stores. I even found some at the Nashville airport recently!

• My secret travel weapon if I’m eating out a lot and not getting enough fiber or greens is Smooth Move tea to reduce discomfort and bloating. IYKYK.

• Eat Well: If you’re staying somewhere with a kitchen, take advantage of it. Stock up on healthy snacks and ingredients for your favorite meals. This will help you stick to your dietary preferences and avoid unhealthy temptations.

• Protein-Forward Meals: Opt for meals that prioritize protein to keep you full and energized. Seriously – add protein to every meal. Avocado toast with a hard boiled egg is a delicious and nutritious option to start your day and pretty easy to find anywhere. If you want more insight on why protein is so important and how to get enough in while traveling, check out this podcast: Kelly Leveque’s Ultimate Guide to Summer Wellness

3. Prioritize Rest

Getting enough rest is crucial for maintaining your health while traveling.  I know it’s so tempting to be constantly making the most of wherever you end up, but it’s so important to take some time for yourself each evening to unwind. Take some time for yourself each evening to unwind. Whether it’s reading a book or practicing meditation, make sure you have a calming routine. Also, aim for quality sleep each night. Use sleep masks and earplugs if necessary to block out light and noise. I usually find a white noise recording on Spotify or travel with a small white noise machine. If you’re having trouble sleeping while away, try these Lemme Sleep gummies! Be warned though: they’re super powerful. I only take a half of a gummy.

4. Support Your Body with Supplements

Consider adding these supplements to your travel routine to stay healthy:

• Magnesium: Helps with relaxation and muscle recovery.

• Elderberry: Known for its immune-boosting properties.

• Ashwagandha: Helps manage stress and supports overall well-being.

• Turmeric and Cinnamon: Add these spices to your coffee for their anti-inflammatory benefits.

• Spanish Black Radish: Supports liver health. Your liver is your detox organ, and if you’re traveling you’re likely in contact with more pollutants and toxins than normal. Supporting liver function is helpful to combat a toxin overload!

• Immunity Spray: Immunity sprays can provide an extra layer of protection against germs, and I’ve been loving this one.

5. Stay Hydrated

Hydration is key to feeling your best. My go-to electrolytes are LMNT or Ultima (passionfruit flavor duh) because they taste great and have 0 sugar. These electrolyte supplements can help you stay hydrated and maintain your energy levels. Note: check with your doctor before consuming LMNT because it’s pretty high in sodium.

6. Reduce Sugar and Alcohol

I am all for letting loose and enjoying yourself on vacation, but if your body is run down, sugar can further weaken your immune system. Cutting back on sugar and alcohol can help you stay healthy and feel better overall. If you do consume alcohol, opt for drinks without a ton of sugar or limit yourself to 2 drinks per day. Make sure to hydrate well and consider using hangover patches to mitigate the effects. I use a brand called The Good Patch - Rescue but there are many out there to choose from. And don’t forget what I said about rest! Getting enough sleep is essential for recovery. 

7. Move Your Body

Staying active while traveling can help you feel energized and reduce stress. It’s great to do with friends and family, and gives you an opportunity to try something new and make great memories! It also makes it easier for you to get back into your workout routine when you get home. Here are some of my favorite ways to incorporate movement when I travel.

I spy cute little deers across the pond!

• Nature Walks: Explore your destination by going on a nature walk. Fresh air and sunshine never disappoint!

• Mall Walks: If the weather isn’t great, walk around a local mall to window shop, stay cool, and on your feet.

• FORM App: I love using this app for quick and travel-friendly workouts. Most require no to minimal equipment like bands or ankle weights that are easy to pack for trips. They range from 20-30 minutes so they’re super easy to fit into even a busy day. 

• New Workout Classes: Try a workout class in your destination to mix things up. I love to try out new gyms or fitness methods in the location I’m visiting. I usually gravitate towards pilates or boxing, because it’s different from what I do at home!

My goal while traveling is to feel great before, during and after a trip! By incorporating these travel hacks into your routine, you can maintain your health, energy, and overall well-being, no matter where your adventures take you. I hope this helps you make the most of your journey and be as present as possible!

So in summary…

1. Boost your immune system with herbs like turmeric and ginger

2. Stay fueled with fresh, local, protein packed meals

3. Prioritize rest

4. Support your body with supplements

5. Stay hydrated

6. Reduce sugar and alcohol intake

7. Move your body!

If you want more travel tips, I loved these podcast episodes:

The Dream Bigger Podcast: Solo Episode: Post Flight Reset Routine, Pilates By Amanda Mexico Retreat Recap, Travel Tips, & More

Transform: How to Master Your Travel Routines with the Samis

How to Grow Your Podcast Through Easy & Engaging Social Media Content

For many podcasters just starting out, it’s crucial to leverage social media to connect with your audience and get more eyes and ears on the incredible content you’re creating. While a lot of content is focused around video, that can certainly be a more advanced step in the podcasting journey. However, we know that video content on social media performs the best. In fact, according to a study by Wyzowl, 87% of marketers say video content gives them a positive ROI. This means that incorporating engaging visual content into your social media strategy is crucial for growing your podcast. So here are some ideas to create engaging content, even if you're not quite ready to record your podcast interviews and episodes. These strategies will help you boost visibility, attract new listeners, and foster a loyal community around your show.

1. Pull a Powerful Quote from the Episode and Put it Over a Nature Video Reel

Find a standout quote from your latest episode—something that resonates deeply or offers valuable insight. Pair this quote with a serene nature video reel. The calming visuals combined with impactful words create a shareable piece of content that not only promotes your episode but also adds value to your followers’ feeds.

Tip: Use free stock video platforms like Pexels or Unsplash to find nature clips, or take 10-15 second clips when you travel to beautiful locations! I love taking beach and sunset videos to always have on hand (ahhh the benefit of living in San Diego!)

2. Create a Graphic with a Controversial Topic Discussed in the Episode and Ask for the Audience’s POV

Identify a hot topic or a controversial discussion point from your episode. Design a visually appealing graphic highlighting this topic and pose a question to your audience, inviting them to share their point of view. This encourages engagement and fosters a community of listeners who feel their opinions are valued. You can use a photo of yourself, or a meme!

Tip: Tools like Canva make it easy to create professional graphics without needing design skills. You can also use apps like Tezza or Capcut to add unique text features.

3. Behind-the-Scenes (BTS) of Setting Up/Recording Your Podcast

Give your audience a peek behind the curtain by sharing behind-the-scenes footage of your podcast setup and recording process. Show them what you do to set yourself up for success on recording days. This humanizes your brand, makes your content more relatable, and can be both informative and entertaining.

Tip: Short BTS clips can be recorded on your smartphone and shared directly to your social media stories.

4. Selfie Asking What Their Favorite Recent Episode Was

Post a selfie and ask your audience what their favorite recent episode was. This personal touch not only boosts engagement but also provides valuable feedback on what content resonates most with your listeners. Plus, it’s a great way to show your face and connect on a more personal level. Alex Cooper of Call Her Daddy does this for her celeb guests every week and the engagement goes crazy!

Tip: Use interactive features like Instagram Stories' question stickers to collect responses easily.

5. Share Something You’re Considering Talking About and Ask for Feedback

Have an idea for a future episode but aren’t sure if it’s a hit? Share your idea with your audience and ask for their feedback. This not only helps you gauge interest but also makes your listeners feel involved in the content creation process. They’re more likely to tune in if they feel they’ve had a say in what you discuss.

Tip: Running polls on Twitter or Instagram can quickly give you a sense of your audience’s interest.

6. Tease Upcoming Guests with a Clue for People to Guess Who It Is

Building anticipation for upcoming episodes is a surefire way to keep your audience hooked. Tease an upcoming guest by sharing a clue and inviting your followers to guess who it is. This not only generates buzz but also engages your audience in a fun and interactive way.

Tip: Offer a small reward, like a shoutout on the next episode, for the first correct guess to encourage participation.

Additional Tips for Engaging Content

• Use Audiograms: Even without video, you can create engaging audiograms using tools like Headliner. Audiograms combine audio snippets from your podcast with waveform animations and captions, making your content more visually appealing.

• Consistent Branding: Ensure that your graphics, colors, and fonts are consistent across all your content to build brand recognition.

• Engage in Comments: Respond to comments and engage with your audience to build a community and encourage more interaction. This is especially important in the beginning, as your first listeners can be your biggest drivers of recommendations and long-term community members!

• Don’t forget to use relevant hashtags! Around 4-6 highlighting the topics discussed is perfect. You can search the topic in your app’s search bar to see what popular words or phrases pop up.

By incorporating these strategies into your content plan, you’ll keep your podcast’s social media presence dynamic and engaging. Not only will these ideas help you promote your episodes effectively, but they’ll also strengthen your connection with your audience and foster a loyal listener community.

it’s okay to do nothing

Hi, I’m Jules and I’m a recovering productivity-addict. My twenties were spent hustling, over performing and people-pleasing. After experiencing a special cocktail of burnout and immense grief at the end of my twenties (thanks, Saturn Return), I was inspired (more like unwillingly forced) to confront my adamant avoidance of rest and my beliefs around when I was allowed to do nothing.

Ever since learning this valuable lesson of embracing rest, I became more in tune with my intuition and my body. This allowed for more peace and ease in all areas of my life. No longer was I striving for perfection or to work a certain number of hours to feel fulfilled. I was happy just being me – and that’s a feeling I’ve been trying hard to hold onto.

Whenever I feel resistant to rest, it’s usually a sign I need it most. Rest can look different for everyone, and for the sake of providing some tips for low-key summer enjoyment, I’ll amend rest to also include “recharge” or “rejuvenate.” Here are some ways I’ve learned to embrace rest and incorporate do-nothing time into my routine. Then, I’ll share some low-lift activities I’m leaning on this summer!

Do-Nothing List

Read

Some books that have helped me learn how to rest are 101 Essays That Will Change The Way You Think (I think I gifted this to all my girlfriends last year), Empath Survival Guide and Psalm for the Wild Built. The key to reading consistently is to find a genre you love. There are so many flavors of books out there! I love starting the day with a more self-development or inspiring book, but before bed I like to read my fantasy novels.  I am currently in the middle of three different series – oops. Find me on Goodreads if you want more recommendations!

Watch Podcasts on YouTube

This has become my new favorite life hack. I’m scratching my “lay on the couch and rot” itch while also learning something or hearing from someone I admire. Some of my favorites are: What’s the Juice, Move with Heart, Call Her Daddy, Working Hard, Hardly Working, The Diary of a CEO and Let’s be Honest with Kristin Cavalleri.

 Stretch

I like to keep my yoga mat handy so I can drop down while watching aforementioned YouTube podcasts and do some stretching! To be honest, I could definitely do this more. Every time I do make time for just a few minutes of stretching, I can tell immediately how my body thanks me.

Spend time outside

Last weekend we got out the plastic kiddie pool we got for our dog Xenon and nudged it against our outdoor couch. It was the perfect way to cool off our feet while lounging in the sun in the driveway. I put on a playlist and had a grand time doing nothing but watch Xenon play with a butterfly. Did I have things I should have been doing? Yes. Was doing nothing more important even still? Based on the cues my body and mind were giving me, also yes.

Red light therapy

One of my favorite new wellness hacks is putting on my red light therapy panel and showering at night before bed. I do my whole evening routine in front of the panel for 15 minutes. Red light therapy is said to help with inflammation in the body, reduce fine lines and wrinkles and promote better sleep! I have a friend that meditates in front of it for 15 minutes. Either way, it requires stillness and darkness, so I love it’s gentle nudge to do nothing.

Dance around the house

This might be a bit niche, but there’s no better way to loosen up and bring some joy into your life than dancing around the house. Pick your favorite song, put it on and dance your little heart out. It will boost your mood and your heart rate! My current summer jam is Supersad by Suki Waterhouse. Dance along with me

Focus on gratitude

Forcing yourself to rest can be hard, and sometimes in the process those old patterns pop up of “I am not enough. I am not doing enough.” It may seem simple, but every time I mentally spiral, I switch my thoughts to gratitude. I think of all the things I am so grateful for. This helps me realize that there’s really nothing to worry about, and helps me bounce back from making a big deal in my head over absolutely nothing.

Do Something Fun List

For the days when you're in a funk and need to do something to get out of it, here are some things that fill my cup that don’t feel too overwhelming. These are all activities that are pretty low lift and give almost instant gratification! 

• Try new restaurants and coffee shops: my current favorites are bica (Portuguese cafe) in Normal Heights and I’m always bringing guests by The Lafayette for drinks or simply to soak in the vibes.

• Go to the beach alone or with friends: Find me in Del Mar most of the time, but I also love Coronado Island!

• Go on a solo walk

• At home pilates class with the FORM app

• Journal

• Redecorate my home: I love moving my current decor around to give new energy and life to the space!

• Cook or bake: This is a great time to incorporate a kitchen dance party if you ask me!

• Get a massage

Remember that you are so deserving of do-nothing time. You aren’t a machine, you’re a human with lots of feelings and needs beyond what you can do for others. If you want to order groceries for delivery instead of going to the store even though you’re perfectly capable or even have the time – do that. If you want to skip a workout to read or rest – do that. The best way to build self-trust and connection is to listen to what you truly need in the moment and give it to yourself. Don’t try to override your natural instincts with “shoulds.” It does get easier the more you do it, and you can prove to yourself that doing-nothing is one of the best ways to take care of yourself.

I’d love to know what your relationship to rest is like, and how you’re embracing rest this summer!

How to Start A Successful Podcast in 2024

I’ll be real with you. Although the industry's looking to rake in about $4 billion by 2024 and some podcasters are really cashing in, making hundreds in affiliate sales per episode, standing out in the saturated podcast market can be challenging. So if you’ve been thinking about starting a podcast here’s what you should keep in mind.

Understanding The Podcast Landscape

First, what's your “why”? Why do you feel like you need to start a podcast? If it’s to make money – there’s some hard truths. Podcasting takes a lot of time to make money even if you have a following already. One of my clients had a combined following of about 500,000 on instagram and it took them two years to monetize.

Is it because you like to talk about things that matter to you? Half of podcast listeners are women between the ages of 12 and 34 – who love listening to podcasts by other women. On the top end of the age range, listeners of podcasts have a higher median income in general, are more educated and willing to try new products, trends and trust the recommendations they get from their podcast hosts. So if you’re a woman who has a unique perspective to share and value to give to a niche audience, starting a podcast could be for you!

I always lead with honesty when people ask me about starting a podcast, because consistency over time is the only way to make your mark and eventually bring in some income from your show. Be willing to put in the work, and spend anywhere from 5-8 hours per week on your podcast to start with.There’s a bit of a learning curve as you learn the ropes, but if you can implement some strategies for time management and leverage technology for the editing and promotion process, you can do it! 

Launching Your Podcast

Launching a podcast can be an exhilarating venture, and having a structured plan can make all the difference. Check out my blog post with a checklist for launching your podcast for more tips. Here’s what you need to get started:

1. Choose a Name for Your Podcast: The name of your podcast should mirror the essence of your content. It should be concise, easy to remember, and easy to spell. Opt for a timeless name that's also SEO-friendly to help potential listeners find your show easily.

2. Design Your Podcast Cover Image: Your cover image needs to grab attention. Use bold colors and maintain brand consistency to make your podcast stand out. The image should be high-quality, ideally 1400 x 1400 pixels to meet Apple Podcasts' standards. Don’t forget to gather feedback on your design! I use Canva for templates and easy-to-use design tools.

3. Craft a Compelling Podcast Description: Begin with a captivating hook that draws listeners in. Clearly outline what your audience can expect and showcase the unique perspectives of your hosts. Include a call to action (CTA) encouraging listeners to subscribe right from the launch.

4. Select Intro Music: Your intro music sets the tone of your podcast, so choose a tune that aligns with your show’s theme and energy. I use a royalty free website called Soundstripe.

5. Have Multiple Episodes Ready: Launch with at least three episodes. This allows your audience to binge-listen and get hooked. Vary the content and format of these episodes to explore what resonates with your audience. If possible, feature a notable guest to help draw in listeners and promote your podcast. I use Descript for recording and editing podcasts, and it’s super beginner friendly! For hosting your website, there’s a ton of options, but I recommend Captivate.

6. Develop a Promotion Strategy: Prior to launching, prepare a robust promotion plan. Utilize consistent email marketing and an active social media presence to build anticipation and engage potential listeners. Tools like veed.io and Opus Clip can help you select viral-worthy content from your podcasts and create multiple podcast clips to share on social media in minutes using AI.

7. Establish a Recording Schedule: Consistency is key in podcasting. Set a regular schedule for recording—pick the same day and time each week—and establish clear deadlines for when episodes need to be published. It’s more important to be consistent than put out a ton of content only to burn out. Podcasting is a marathon, not a sprint!

8. Analyze and Adapt: After your first 10 episodes, review the feedback and analytics. Be open to adjusting your content and promotional strategies based on what your listeners prefer. You can find this information from your RSS feed on your hosting platform.

By following these steps, you’ll set a solid foundation for your podcast and position it for ongoing success.

Need Support? I got you!

Ultimately, if you have a unique point of view and value to share, you’re wanting to connect with your community and willing to put in the time and effort, working in podcasting can be so rewarding! Wondering if starting a podcast is for you? Check out other shows in your niche and see how you could stand out or what else you can bring to the table.

If you need help starting or optimizing your podcast, I’m here to help! Check out my TikTok for more tips.

How to Monetize Your Podcast

Did you know that over 42% of Americans listen to podcasts monthly? And that number is expected to rise by at least 5% by 2025! With so many people tuning in, and the audience only getting bigger, there's a fantastic opportunity for you to monetize your podcast. What's even cooler is that the money in podcast ads is booming, with revenues expected to exceed $4 billion by 2025. Most listeners are pretty open to ads, especially when they come from a voice they trust and provide genuine recommendations.

Understanding Podcast Advertising

Podcast ads aren't just a way to make money—they're actually appreciated by many listeners, especially when the ads feel personal and relevant. Edison Research tells us that podcast fans are 54% more likely to think about buying a product they heard about on one of their favorite shows. Here’s how you can get into the game:

1. Host-Read Ads: You read the ads yourself, which makes them feel more personal and can really connect with your audience.   

2. Dynamic Ads: This tech-savvy option uses ad-serving technology to slot in pre-recorded ads into your episodes. It's great because you can switch ads in and out easily, perfect for promotions or special deals.   

3. CPA (Cost Per Acquisition): This is where you earn based on how many listeners actually buy a product or sign up for a service through your podcast. It's super for smaller podcasts because you don't pay anything upfront.

Pricing Strategies

When it comes to how much you can make, it usually depends on how many people are listening. The common way to price ads is by CPM, which stands for cost per mille, meaning the cost for every 1,000 listens. Bigger shows usually do well with this. For example, AdvertiseCast says you can expect about:

• $18 for every 1,000 listens for a quick 15-second ad at the beginning of the episode.

• $25 for every 1,000 listens for a longer 60-second ad somewhere in the middle.

Selling Ad Space

Ready to start making money? Here’s how to get those ads on your show:

• Look at brands you already love and use; reach out to them directly.

• Join a network or hook up with a podcast ad agency that can help connect you with advertisers.

• Check out tools like Podcorn, which help link you up with brands that fit your podcast's vibe, taking a lot of the legwork out of finding sponsors.

Building Your Foundation

First things first, you need to focus on building a solid, engaged audience and keep your podcast episodes coming regularly. You’ll generally need about 5,000-10,000 downloads per episode before you can start thinking about sponsorships.

Maintaining Relationships

Once you start working with sponsors, the key to keeping them around is showing them that your audience is sticking around, too:

• Show off how consistent and engaged your audience is.

• Talk about the value of sticking with it for the long haul so your listeners really get to know and trust the sponsor's products or services.

• Always shout out your sponsors on social media and in your newsletter to give your listeners every chance to engage with the sponsor.

Podcasting is more than just a fun hobby—it can be a great way to make some serious cash. By understanding how ads work, what kinds of ads you can sell, and how to price and sell them, you're well on your way to turning your podcast into a profitable venture. Remember, it's all about creating and keeping strong partnerships that benefit you, your audience and your sponsors. Here's to making your podcast a success in every way!

If you need support growing your show or connecting with podcast partners, I have great connections and experience with both! Reach out to me and let’s chat about how to make the most of your amazing show!

Source: Ultimate Guide To Podcast Advertising by Buzzsprout

Time Management Tips for Podcasters: Stay Organized and Efficient

Whether you're just starting out or you're looking to streamline your process, managing your time effectively is crucial to running a successful podcast. Here’s a friendly guide full of practical tips to help you keep everything on track and make your podcasting life a little easier.

1. Stick to a Schedule: Try to record at the same day and time each week. Pick a slot when you feel the most energized and productive—it'll make a big difference in the quality and energy of your episodes. Use a calendar like Google Calendar to plug in your recording, prep, editing, scheduling and promo assets creation time. You can even make it recurring each week, and attach a checking to the calendar invite if you want to go the extra mile 🙂

2. Plan Your Production Schedule: Work backwards from your air date. Give yourself at least one, but preferably two weeks, to get your episode ready from recording to release. This helps you avoid last-minute rushes and ensures quality. I keep track of the production schedule in a Google spreadsheet including recording days and air days so I know what’s coming up and what needs to be prioritized!

3. Build in Buffer Time: Always allow some extra time in your schedule for unexpected tech issues or late guests. It’s way better to have a little wiggle room than to be stressed out before or after an interview.

4. Stay Ahead: To that point, try to be a couple of weeks ahead of your release schedule. This buffer means you're prepared for any unforeseen delays and helps maintain a steady flow of content. It also helps you avoid burnout or overwhelm in the long term!

5. Plan Monthly: Get your content and guest lineup sorted out at the beginning of each month. It's much easier to manage when you know what's coming up. Set a monthly recurring meeting with yourself and your team to plan.

6. Mix Up Your Episodes: Alternating between solo shows and guest interviews can keep your content dynamic and engaging. This mix also gives you flexibility in scheduling and preparation.

7. Outline Solo Shows: Before you record, outline your solo episodes. This keeps you focused and ensures you cover all your points efficiently.

8. Schedule Post-Production and Social Media: Block out time each week on your calendar for post-production and creating social media content. You'll likely need about twice the length of your podcast episode to prepare show notes and a couple of hours for social media. Tools like Canva and AI-based platforms like veed.io or Opus Clip can be super helpful for making eye-catching social media clips.

9. Keep Episodes Concise: Aim for 30 minutes for solo episodes and 45 minutes to an hour for interviews. Keeping to these times helps maintain listener engagement and prevents you from burning out on the mic! On this note, try not to schedule more than 2 episode or guest recordings in one day.

10. Organize Your Assets:  Keep everything related to your podcast—audio files, notes, promotional materials—well organized. I use Google Drive, but Dropbox works great too!

11. Prep Your Guests: Communicate with your guests well in advance about the topics and any logistics they need to know. This makes the recording process smoother and less stressful for both of you. I usually like to send an email touching base on the upcoming recording 2 days in advance to address any last minute issues or questions.

12. Use Smart Editing Tools: If you’re looking to up your editing game while also saving yourself time, Descript is a game-changer. It lets you read and listen to your recording, easily cut out what you don’t need, and even highlight parts you want to feature on social media.

Managing your podcast efficiently not only helps reduce stress but also improves the quality of your episodes. With these tips, you'll be able to keep your podcasting process smooth and enjoyable. Remember, the key is consistency and preparation. Whenever you need more support, I’m here to help! I have production and promotion services available if you need help with growing or monetizing your podcast. Reach out to me today for a free consultation!

For more tips, follow me on TikTok!

Your Ultimate Checklist for Launching a Podcast

Launching a podcast successfully involves a mix of strategic planning, creative content development, and effective promotion. This can be overwhelming, especially if you’re new to the space! One of the biggest reasons why 90% of podcasters don’t make it past 3 episodes is because it can be a lot to manage, but I’m here to let you know that you can do it! If you implement a strategy and tools that can help you be consistent, launching and growing a podcast can be incredibly rewarding. Here are some essential tips to consider when launching a podcast:

1. Define Your Niche and Audience: Understand who your podcast is for and what specific niche it will fill. This helps in creating targeted, relevant content that resonates with your intended audience. I suggest searching for and listening to similar shows in your niche to get a feel for how you can bring a new perspective to the audience. You can do an exercise that personifies your ideal listener. Write down their name, where they like to shop, where they live, what TV shows they watch, where they shop, what food they like to eat and even what they look like. This can help you create an avatar of your listener so you can tailor your content to them from the start!

2. Craft a Compelling Podcast Name and Description: Your podcast name should be memorable, relevant to your content, and easy to search. The description should clearly articulate what the podcast is about, what listeners can expect, and why they should listen. Make sure to research current podcasts out there so your name is unique and stands out. Using alliteration, puns, or visual cues in your title can make it catch your ideal listeners’ eyes and ears :)

3. Invest in Good Quality Equipment: Good audio quality is crucial; poor sound can turn listeners away. Invest in a good microphone, use pop filters, and consider the acoustics of your recording environment. You can record in a closet to reduce echo, and look at second-hand retailers for gently used items to save on cost, especially in the beginning. Make sure to do several test recordings to get used to the new recording equipment and how it works. I use Descript for recording and editing. It is extremely efficient and user friendly. For remote recordings, I use Riverside or Zencastr.

Suggested Microphones:

• Entry Level - BlueYeti

• Mid Level - ATR2100

• High Level - Rode Procaster

I have a list of home studio quality equipment I recommend for all my clients!

4. Create Engaging Content: Plan your episodes to be engaging and informative. Start with a strong intro, keep the content dynamic, and end with a clear call-to-action. Use stories, interviews, and varied formats to keep the audience engaged.

5. Record Multiple Episodes Before Launching: Launching with multiple episodes (typically three or more) allows new listeners to dive deep right away, which can help increase listener engagement and retention.

6. Develop a Consistent Posting Schedule: Regularity is key. Decide how often you want to post new episodes—weekly, biweekly, monthly—and stick to it. Consistency helps build a loyal audience. I always like to plan out episodes a month in advance, and have a 2 week preferred lead time between recording and publishing episodes.

7. Promote Your Podcast: Utilize social media, email newsletters, and other platforms to promote your podcast. Consider creating a website or a blog for your podcast. Engage with listeners through social media and encourage them to subscribe, rate, and review regularly.

8. Leverage SEO Strategies: Use relevant keywords in your podcast title, description, and website to improve visibility in search results. This helps in attracting more listeners organically. You can type in your topic or niche into Google, TikTok and Instagram to get the top keywords on those platforms.

9. Utilize Podcast Directories: Submit your podcast to popular directories like Apple Podcasts, Spotify, Google Podcasts, and others to maximize your reach. You can do this all at once through your RSS feed — where you publish your podcast. I recommend using Captivate.

10. Gather and Act on Feedback: Listen to feedback from your audience to improve your podcast. Use listener surveys, read reviews, and adjust your content based on the audience's preferences.

11. Monetize Your Efforts: Once you have a steady audience, consider monetizing your podcast through sponsorships, merchandise, premium content, or listener donations. Check out my blog post, How to Monetize Your Podcast, for more information on how to do this!

12. Network with Other Podcasters: Networking can provide cross-promotion opportunities and valuable insights from more experienced podcasters. You can reach out to podcasts with similar audience sizes first and offer to interview them or share an organic recommendation for it on your show in an episode. This is a great way to open the door for collaboration. Exposing your show to like-minded audiences is an incredible tool for growth! Look at the “Suggested Shows” feature on Spotify from your show’s page as a place to start finding podcasts that are similar to yours.

By following these tips, you can enhance your chances of launching a successful podcast that attracts and retains a dedicated listener base. I know this can be a lot, but I promise once you get a flow going, you’ll be able to create content seamlessly. If you need support, that’s what I specialize in! Reach out and I’d love to chat about how I can help you grow your show. You can also learn more tips on my TikTok. I hope this helps!