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Good habits don’t happen overnight. One of my biggest challenges on my wellness journey has been staying consistent with exercise. When I first started working out, getting started and keeping a regular routine felt really hard.

One thing that never stays the same in my life is my schedule. Balancing motherhood, running a small business, renovating a house, and the everyday grind can wreck even the best workout plans. Learning how to stay consistent when life keeps changing was the key to making exercise a daily habit.

Exercise is one of the most powerful things you can do for your physical, mental, and emotional health, but many of us still struggle to stick with it. Changing habits and mindset is tough at first, but there are plenty of ways to make consistency easier. When I keep up with exercise, I feel calmer, less stressed, and enjoy the physical benefits too.

Removing the barriers—time, money, motivation, accountability, convenience—helps you stick to your fitness goals. Below are strategies that helped me keep going, even when life threw me curveballs.

How to stay consistent and motivated with exercise:

Make it a priority:
– Block time in your calendar for workouts. Pick days and times that make it easier to follow through.

Be ready to pivot:
– Flexibility is essential. Life happens, so have a backup plan when you can’t make it to the gym. Online programs are great for at-home options—yoga, kickboxing, HIIT, cycling, rowing, running, and more are all available.
– I like being able to pick a workout based on my mood and energy and stream it whenever it fits my day.
– Programs I’ve liked: The Class, Echelon, Active & Fit Now, Peloton.

Make workouts part of your daily routine:
– Pair exercise with things you already do, like working out after dropping the kids at school or taking a walk at lunch.

Start small and build up:
– Begin with 5 or 10 minutes. It’s much easier to commit to a short session, and once you start, you often keep going.

Remember it’s not just about weight loss:
– Focus on strength, stamina, balance, stress relief, heart health, and confidence.

Feeling stuck?
– Consider a certified health coach. They can help with stress management, fitness, nutrition, and other life challenges.

Lay out your gear the night before:
– Seeing your workout clothes and shoes makes it easier to follow through and harder to skip.

Make it social:
– Workout with a friend or partner for accountability. Try a new class together to keep each other motivated.

Drop the “all-or-nothing” mindset:
– Something is always better than nothing. On low-energy days, I promise myself just 10 minutes—and that’s often enough to keep me going.

Try something new:
– Switching workouts keeps things interesting. With so many classes available in person and online, options are endless.

Rest:
– Rest days matter. They help your body recover—enjoy them, you earned it!

Habits don’t form overnight. One of the biggest challenges in my wellness journey has been staying consistent with exercise. When I first started working out, I struggled to get moving and keep it up regularly.

One thing that never stays the same in my life is my routine. Juggling motherhood, running a small business, renovating a house, and daily tasks can quickly derail even the best workout plans. Learning how to stay consistent even when life is changing was key to making exercise a daily habit.

Exercise is one of the best things you can do for your physical, mental, and emotional health, yet many of us find it hard to stick with. Changing habits and mindset isn’t easy, but there are practical steps you can take to stay consistent. When I’m working out regularly, I feel less stressed and enjoy the physical benefits too.

Remove the barriers that stop you from exercising—time, money, motivation, accountability, convenience—and you’ll have a much better chance of meeting your fitness goals. Below are tips that helped me keep going, even when life threw curveballs.

How to stay consistent and motivated with exercise:

Make it a priority:
Block time in your calendar for workouts. Pick times and days that make it easier for you to follow through.

Pivot as needed:
This might be the most important tip. Life happens, so your fitness plan needs to be flexible. I always have a backup plan for days I can’t get to the gym.

Online programs are great for this—you can work out at home whenever it fits your schedule. There are options for yoga, kickboxing, HIIT, cycling, rowing, running, and more. I like being able to pick a workout based on my goals, mood, and energy. If I can’t go to the gym, I just stream a class at home.

Some programs I’ve used and liked:
– The Class
– Echelon
– Active & Fit Now
– Peloton

More ways to stay consistent:

Make workouts part of your daily routine:
Pair exercise with something you already do—work out after dropping the kids off, walk at lunch, etc.

Start small and build up:
Begin with 5 or 10 minutes. It’s easier to commit to a short session, and once you start you often want to keep going. On low-motivation days, I tell myself I’ll do 10 minutes—usually that’s enough to get moving.

Think beyond weight loss:
Focus on strength, stamina, balance, stress relief, heart health, and confidence.

Feeling stuck?
Consider working with a certified health coach. They can help with stress management, fitness, nutrition, and goal-setting.

Lay out your workout clothes:
I’m a sucker for workout gear—seeing my sports bra, leggings, and shoes ready to go motivates me. It also makes skipping much harder.

Make it social:
Invite a friend or partner to join you. Sign up for a class or try a new gym together to keep each other accountable.

Ditch the “all or nothing” mindset:
Something is better than nothing. On tough days I promise myself just 10 minutes. Often that’s enough to keep me going.

Try something new:
Mix up your routine with new classes or workouts. Variety keeps things interesting, and there are so many options to try in person or online.

Rest:
Rest days are important for recovery. Enjoy them—you earned it.

These wellness tips are shared in paid partnership with Sensoril® Ashwagandha and Maverick Mindshare.

Motherhood is a wonderful journey full of love, laughter, and special moments — but it can also be hard and stressful. Many moms put everyone else first and end up burned out. The good news is there are practical ways to manage stress and bring more balance into your life. Here are seven simple strategies to help with the stress of modern motherhood:

1. Prioritize Self-Care:
Moms often put themselves last, but you can’t give your best if you’re running on empty. Make self-care a must. Whether it’s a long bath, reading, or a short mindfulness practice, pick activities that relax you and bring joy. Caring for yourself helps you care for your family better.

2. Ashwagandha: A Natural Stress Helper:
Ashwagandha is an adaptogen used for centuries in Ayurveda to support stress relief and overall well-being. Sensoril® Ashwagandha can be a helpful part of a wellness routine by supporting your body’s stress response. Sensoril is made from both the leaves and roots of the plant, and research suggests this offers strong benefits. I started taking a supplement with Sensoril daily and noticed I handled stress more easily and felt calmer. It also helped my sleep, especially during nights when I struggled to fall asleep. I like that it feels natural and fits simply into my routine, helping me face motherhood with more calm and resilience. Learn more about Sensoril here.
Always check with a healthcare professional before starting any new supplement, especially if you’re pregnant or nursing.

3. Build a Support System:
Lean on friends and family who understand parenting. Talking about your feelings can ease the load and give you new perspectives. Whether it’s online groups or in-person connections (some of my closest friends are my yoga buddies), having people to share with makes a big difference.

4. Practice Mindfulness and Meditation:
Short daily moments of mindfulness or meditation can help you stay grounded. Find a quiet spot and focus on your breath for a few minutes. If you’re new to it, many apps offer free guided sessions. Breathwork is also powerful: it helps oxygenate the body, lowers stress hormones, and calms the mind. Try the 4-7-8 breath (inhale 4 seconds, hold 7, exhale 8) or deep abdominal breathing — imagine your breath filling your belly and chest like a wave, then gently release. These techniques are great before bed to unwind.

5. Get Moving:
Exercise is a natural stress reliever. A walk, a yoga class, or dancing with your kids releases endorphins that lift your mood. Aim for about 30 minutes of movement most days to feel the benefits.

6. Organize Your Time:
Managing a household and kids can feel chaotic. A routine for work, chores, family time, and self-care can reduce the sense of being pulled in every direction. We use a shared online calendar to keep things running smoothly. When you can, delegate tasks to others — it eases your load and teaches kids responsibility.

7. Seek Professional Help:
If stress feels overwhelming or won’t let up, reach out for professional support. Therapy or counseling can give you tools to cope and improve your mental health.

Being a mom is amazing but can be stressful. It’s okay to put your well-being first. Using these strategies can help you handle life’s challenges and find more balance. You’ve got this!

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How many times have you driven somewhere and arrived with no memory of the trip? Or sat down to eat and suddenly noticed your empty plate? Too often we move through life on autopilot, only half-aware of what’s happening around us. These are classic examples of mindlessness. Mindfulness is the opposite of autopilot. Constantly rushing can leave us tired and disconnected from ourselves and others. So how do you add more mindfulness to your life?

Even a few minutes of mindfulness each day can bring calm, clarity, and energy. Here are 13 simple ways to weave it into your routine.

What is mindfulness and why does it matter?
Mindfulness means bringing your attention to the present moment on purpose. It helps you be fully present in your life and offers many mental and physical benefits. Regular mindfulness practice can improve focus, boost well-being and happiness, and help reduce anxiety, depression, and stress. It helps you tune into the world around you and to what’s happening inside your body, heart, and mind.

When you practice mindfulness, you learn to rest in the present and let go of the need to change things. Small daily moments of awareness can help you savor joyful times and better cope during hard ones.

Common mindfulness practices include:
– Breath awareness
– Body scans
– Mindful movement
– Mindful listening
– Mindful eating
– Walking meditation
– Loving-kindness
– Sitting meditation
– Self-compassion
– Mindful meditation
– Gratitude meditation

You don’t need long sessions to benefit. Even a few minutes each day can lower stress, increase awareness, and deepen your connection with yourself. Try the tips below to bring more mindfulness into your life.

13 ways to add mindfulness into your daily routine

Before getting out of bed
Start your day with a brief gratitude moment. When you wake, pause and take a deep breath—even if you don’t have much time. Silently list a few people or things you’re grateful for. As you move through the day, notice how this small practice shifts how you experience those people and moments. A short morning gratitude pause can increase your sense of appreciation.

Morning ritual with coffee or tea
Pair mindfulness with a daily habit like your morning drink. Sit comfortably, hold your cup with both hands, and notice the warmth, the mug’s texture, and the aroma. Pay attention to how your body reacts. Take the first sip slowly and linger on the taste and sensations for a minute or two.

Mindful eating
Use meals and snacks to reconnect with food. Put away distractions—turn off your phone and the TV. Look closely at your food: colors, shapes, smells, textures. Take small bites, eat slowly, and notice flavors. You can also think about the food’s journey from farm to plate and the people involved along the way.

In the pause: breath awareness
When you’re waiting—at a bus stop, before a meeting—use that time to reconnect. Sit up tall, close your eyes, and take a few slow breaths. Feel your shoulders relax and your jaw unclench. If thoughts come up, notice them and gently return to the breath. Do this as long as you can.

Zoom or desk break with mindful movement
If you’re tense or need focus, try a short mindful movement break. Gentle stretches or simple yoga for the neck, shoulders, back, and hips can ease stress. Link your breath with each movement to deepen the practice.

Hug moments
Physical connection is powerful. Try a three-breath mindful hug with a partner or child: hold each other and take three slow, shared breaths. Notice how your bodies relax and shoulders drop. It’s a simple way to calm down and feel connected.

Mindful prompts
Use reminders to check in during the day. Place a sticky note, choose an object, or mark a spot that prompts you to pause and breathe, notice, or reset your attention.

To-do list
To-do lists help organize thoughts, but a long list can make you rush and lose presence. When you look at your list, pause and take a breath. Notice how your body feels—are you tense, excited, or overwhelmed? This quick check-in helps you prioritize what truly needs to be done and what can wait.

Change your environment
Small shifts in your surroundings can wake up your senses when you feel stressed or low. Try a short walk, eat outside, open the blinds, play music, or use a diffuser. These simple changes can help you become more aware and present.

Learn to meditate
Meditation is a formal way to deepen mindfulness. While mindfulness can be practiced anytime, meditation usually involves sitting with the intention to turn inward. There are many apps and resources (Calm, Headspace, Insight Timer) that can guide you through short practices.

Mindful walking
Practice mindful walking anywhere—on the way to the bus stop, to your mailbox, or around the block. Walk without letting your mind wander to tomorrow’s tasks. Notice the sensations of walking: your feet on the ground, the breeze, the feel of your clothes, and your surroundings. Pay attention to your body’s natural rhythm.

Schedule 5 minutes of “nothing time”
We often overbook ourselves. Try scheduling just five minutes of nothing—time to sit and be. You might be surprised at what you notice when you give yourself space to simply be present.

Bedtime body scan
If you have trouble falling asleep, try a body scan to relax. Lie on your back comfortably and take a few intentional breaths. Tense your muscles on an inhale (flex feet, pull shoulders up, make fists), then release on the exhale. Start at your feet and work upward, noticing sensations and allowing each area to soften. This visualization and slow breathing can calm your body and mind for sleep.

Mindfulness is easy to add to your life with just a little intention. These ideas can help you find more mindful moments every day.

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If you’re struggling to sleep, yoga might help. It’s a gentle way to relax and can help you fall asleep more quickly. Research shows that practicing yoga before bed can improve sleep quality — benefits that can last for months after just a month of practice. The best part is you don’t need special equipment or clothes — just a quiet space. A few bolsters or props can be helpful, though. If you’d like to see some of my favorite props, check out my guest post on Zulily: Yoga Props and Tools To Improve Your Practice.

Few things are more frustrating than lying awake, tossing and turning. That frustration only makes it harder to sleep. Whether your mind won’t shut off, you’re stressed, overtired, or dealing with aches and pains, simple yoga poses before bed can help you fall asleep faster and sleep more deeply.

In this post, I’ll share seven poses that can leave you feeling calm and sleepy.

How yoga before bed helps:
– It calms your mind, making it easier to drift off.
– It releases muscle tension, which is especially helpful if joint or muscle pain keeps you awake.
– One study found people who practiced yoga for 12 weeks reported better sleep quality than those who didn’t.

How to practice after a long day:
If you’re exhausted, start with restorative poses and then move into gentle stretches. This lets your body unwind slowly. Adding calming breathwork or a short meditation can help even more.

Yoga poses that help you sleep:

Seated Forward Fold
This pose eases tension in the back and soothes the mind. For a more restorative version, place a large pillow over your legs to support your body and deepen relaxation.

Seated Side Bend
This stretch relaxes the neck, shoulders, and back. Sit cross-legged on your bed. Inhale, lift your arms overhead; exhale and place your left hand on the bed by your hip while reaching your right arm over your ear toward the left. Lean slightly left with your sit bones on the ground and your left shoulder relaxed. Hold for several breaths, then switch sides.

Reclined Bound Angle (Supta Baddha Konasana)
A favorite of mine, this pose releases tension in the lower back and hips and can help with sciatica pain. Adjust how far you go so you feel comfortable and supported.

Supported Child’s Pose
Great for grounding and reducing stress. From all fours, bring your knees under your hips and your heels close to your sit bones. Place pillows under your chest for support. Exhale and sink your torso toward your thighs. This helps relieve back and shoulder tension from long hours at a computer.

Savasana
Lie on your back and fully relax. Savasana is excellent for drifting into sleep and easing joint or muscle pain that interferes with rest. It’s a calming end to any bedtime practice.

Legs Up the Wall (Viparita Karani)
Simple and effective. Sit close to a wall, lie back, and rest your legs up the wall. Shift until it feels comfortable, let your arms relax by your sides, and take slow, deep breaths. You can add a cushion or rolled blanket under your tailbone for extra support.

Happy Baby
This pose opens the hips and releases the lower back. Lie on your back, lift your legs, bend your knees, and flex your feet toward the ceiling. Hold the outsides of your feet and draw your knees toward your armpits. Stay still or gently rock to massage the lower back and hips. Hold for 5–10 breaths.

Reclined Twists
Lie on your back with knees bent and feet on the floor. Bring your knees to your chest and squeeze gently, then keep them lifted. On an exhale, let your knees fall to the right and, if comfortable, turn your gaze to the left. Take about 10 breaths here. Inhale to return to center and repeat on the other side. This eases the back, hips, and glutes.

Other tips to improve sleep:
If you have trouble switching from work mode to sleep mode, a bedtime routine can help create consistency and improve sleep. I’ve written about simple, actionable routines and even DIY relaxing sleep sprays you can try.

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Let’s be real — I don’t have time for 5 a.m. smoothie bowls

If you’re anything like me, your 40s don’t look like your 20s. Between juggling kids’ schedules, running a business, trying to stay sane, and carving out a little time for myself, the idea of “healthy living” has changed a lot.

Gone are the days of long gym sessions or picture-perfect smoothie bowls. Now I aim for practical wellness. I don’t do everything perfectly (spoiler: no one does), but I’ve built a few simple habits that stick, are realistic to maintain, and help me feel good without the overwhelm.

Healthy habits that actually work for women in their 40s

1. Morning movement in comfy activewear
I’m not training for a race, but I move when I can — walking the kids to school, a quick yoga flow in my office, or a short bike ride. It all adds up, and making movement easy is key.

I basically live in activewear. Comfortable leggings and a supportive sports bra make it more likely I’ll move, even if it’s just stretching between Zoom calls. I’ve been loving adidas lately — the pieces are flattering, hold up to mom-life, and I don’t feel the need to change unless I really have to.

2. Prioritizing sleep — even when it’s not perfect
I can’t run on four hours of sleep anymore. I protect my sleep as much as I can: trying to get to bed around 10, reading a few pages, and keeping my phone out of reach. Some nights are interrupted by kids, hormones, or a busy mind, but winding down intentionally helps a lot. For me, that means limiting screens before bed, skipping caffeine after mid-afternoon, and managing stress as best I can.

3. Drinking water like it’s my job
Hydration used to be an afterthought. Now I keep a big water bottle with me and aim to refill it a few times a day. It’s a small habit with big effects on energy, digestion, and skin.

4. Meal prepping — not for Instagram
I’m not making bento boxes or prepping 21 matching meals, but I do a little prep on Sundays: roast a tray of veggies, cook grains, grill chicken, or chop produce. Having ready-to-go food makes healthy choices easier. I also plan meals around our week — quick or pre-made options for busy nights, and more involved meals when we have time.

The goal is ease, not perfection.

5. Saying no without guilt
Protecting my time and energy is a big part of staying well. I’ve learned to say no to things that drain me. Whether it’s skipping an event or turning down dinner when I need to rest, setting boundaries is a form of self-care.

6. Wearing activewear most days and owning it
Activewear is my uniform — comfy, cute, and ready for spontaneous movement. Whether I’m dropping kids off, running errands, or doing a quick workout, I feel prepared without a wardrobe change. I wear my workout shoes a lot too — I need shoes that can keep up.

Pro tip: choose breathable, high-waisted, stretchy pieces that feel good all day. And pick a backpack that works for kids’ outings, gym trips, or quick weekend travel.

7. Taking 10 minutes a day for me
Some days that’s journaling, other days it’s a short meditation or hiding in the bathroom to listen to a podcast. It doesn’t need to be fancy, just intentional. Those ten minutes change how I show up for everyone else. It’s not selfish — it’s essential.

8. Considering hormone support (because, hi, 40s)
Hormones shift in your 40s, and it’s worth paying attention. I’ve started learning about hormone replacement therapy (HRT) and how it can affect energy, mood, and metabolism. It’s a personal choice, but talk to your doctor if you notice changes. Feeling good in your 40s isn’t just diet and exercise — it’s whole-body health.

Final thoughts
Being healthy in your 40s doesn’t mean checking every wellness box. It means finding what works for you, sticking with the small things you can, and letting go of the rest. Some days I nail all my habits. Other days I don’t — and that’s okay.

If you take one thing from this: your version of “healthy” doesn’t have to look like anyone else’s. It doesn’t have to be perfect to be powerful.

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The holiday season is here—a time for laughter, joy, and moments with those we love. With so many gatherings and events, it’s important to keep our health a priority. As you get ready for the festivities, run through your wellness checklist twice so you can enjoy a happy, healthy holiday.

This post is sponsored by I Vaccinate. All opinions are my own.

Healthy Holiday Checklist:

Hand hygiene
Teach the whole family to wash hands often with soap and water for at least 20 seconds—especially before meals and after being in public. Make it a habit to wash hands when you come in from errands or school. When you’re out, carry hand sanitizer and use it frequently (we use it as soon as we get back in the car).

Vaccine check-up
Book a visit with your healthcare provider or local clinic to make sure everyone is up to date on routine vaccines and boosters. Don’t forget the flu shot—especially during colder months. December 4–8 is National Influenza Vaccination Week, a reminder that people six months and older can still get a flu vaccine this season.

Keeping vaccinations current is one of the simplest and most effective ways to prevent illness. Recent MDHHS data show only 66.1% of children aged 19 to 36 months have completed the recommended primary vaccine series—the lowest rate in Michigan since 2020. That leaves many kids at risk and weakens community protection (public health experts generally say a 70% vaccination rate is a minimum).

Protecting my children and loved ones is a top priority. Staying up to date on routine vaccinations is one of the best ways to protect family and community. Our family follows the CDC-recommended immunization schedule, which protects children and teens from 16 vaccine-preventable diseases. This schedule has been carefully tested and reviewed by medical experts and shows vaccines are safe and effective at preventing disease and outbreaks. For more on vaccine safety and importance, visit iVaccinate.org.

Healthy eating habits
Enjoy holiday treats, but balance them with nutritious meals. Include fruits, vegetables, lean proteins, and whole grains. Keep healthy snacks on hand—like cut fruit, raw veggies and dip, nuts, or jerky—so you can fill up on nutrient-dense options alongside special treats.

Stay active, stay merry
Keep everyone moving. Plan active outings or add physical activities to holiday traditions—post-dinner walks, a game of charades, sledding, hiking, or a dance-off to holiday music. Fresh air and movement boost both mood and energy.

Mindful moderation
Savor holiday foods and practice portion control. It’s not about strict limits but enjoying treats in moderation and appreciating the flavors.

Adequate rest and relaxation
Make sleep and downtime a priority. Keep a bedtime routine so everyone gets the rest they need. Good sleep helps the body and mind recover and feel their best.

Holiday stress-busters
Use relaxation techniques like deep breathing or short meditation, and do things that bring calm and joy. Talk openly as a family about worries and share tasks when possible so things feel lighter.

Prioritize mental health
Support one another and keep communication open. If holiday stress becomes overwhelming, consider professional help or counseling.

Spread cheer, not germs
Practice good respiratory etiquette—cover coughs and sneezes with a tissue or your elbow—and if you’re sick, please stay home. We all love gifts, but nobody wants the gift of germs.

The holidays are a time for celebration and gratitude, and taking care of our health helps everyone enjoy the season. Wishing you a safe, healthy, and joy-filled holiday season!

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