Hi ,

Can you believe we are halfway through August and already in the second half 2023?!  Did you know August is National Wellness Month? What a great time to take a step back and take stock of your successes, celebrations, and even failures you’ve experienced so far this year.  Are you where you want to be?  Whether you've been diligently working towards your wellness goals, or have faced some challenges along the way, now is the perfect time to reflect, reset, and possibly reignite your motivation.
 

What are we thinking about?  The fact that we are halfway through 2023!  

Reflect & Reset: Take a moment to celebrate your achievements, no matter how big or small they may seem. Reflect on the positive changes you've made in your lifestyle, habits, and mindset since the beginning of the year.  Did you set any NY Resolutions or 2023 goals?  And if so, where do you stand on those?  

Reassess Your Focus: If you find that you've strayed from your initial intentions, don't be discouraged. Use this opportunity to reset your focus and realign with your long-term vision for your health and well-being.  

Reignite Your Motivation: Perhaps you've hit a plateau or lost some of the initial excitement you had when setting your wellness goals. That's completely normal! Consider taking a few days off of whatever it might be that you’re not motivated to do.  Try looking at it from a different perspective or make it more challenging. Whether it's exploring a new fitness routine, experimenting with healthy recipes, or engaging in mindfulness practices, injecting novelty into your wellness journey can be refreshing and inspiring.  

Reach for Support:  Sometimes we all need external motivation and accountability, not to mention, sometimes things are more fun with others!  Don't hesitate to seek support from friends, family, or even professionals if you find yourself struggling to get back on track.  Aligning yourself with like-minded people or people who have similar goals really helps!  Or even better, reach out to us for coaching!

How are we staying hydrated?   Electrolytes have recently infiltrated the grocery store shelves!  There are so many!!  What should you buy?  IT DEPENDS.  Electrolytes vary in ingredients and composition make up, therefore, different ones should be used for different purposes.  The percentages in sodium, sugar, magnesium, and potassium vary by brand.  Things to consider when purchasing electrolytes:

• What are you using it for? (daily hydration or exercise replenishment)
• What are the weather conditions in which you’re using them in?
• What is your duration of exercise?
• What food are you also eating while you’re having the electrolyte? 
• What works with your gut?
• What are the ingredients?

Here are some of our favorites to purchase OR we sometimes make our own at home!

Daily hydration: NUUN

Long exercise bouts in hotter temperatures: LMNT

Short to medium exercise bouts: SKRATCH 

Homemade Electrolyte Drink

• 1/2 cup fresh orange juice
• 1/4 cup fresh lemon juice
• 2 cups water (filtered or purified or raw coconut water)
• 2 tbsp organic raw honey or organic maple syrup
• 1/8 tsp Himalayan Pink salt

What are we cooking?  We aren't!  It's too hot.  Here are some recipes that don't require heat!

Peach Froyo

4 peaches, peeled and sliced into ½ inch wedges, 2 cups yogurt, ¼ cup honey, touch lemon juice and salt. Preheat oven to 350℉ and line a baking sheet with parchment paper. Arrange peaches on the baking sheet and toss with honey and salt. Roast for 30 minutes, flipping halfway through or until peaches are soft. Remove from the oven and let cool - then blend everything together, freeze and enjoy!

Cauliflower Ceviche - NY Times - CLICK HERE!

Cherry Tomato White Bean Salad - CLICK HERE!

Shrimp Salad - CLICK HERE!

Crispy Wonton Salad - CLICK HERE!

What are we managing?  Mindless Snacking  

Nothing wrong with snacking when it is intentional and needed…mindless snacking is where things can get out of control.  Food cravings don’t just “pop out of the air”.  They're often triggered by subconscious habits, external influences, emotional decisions, or a deficiency in eating balanced meals somewhere in your day.  By identifying these triggers, we can gain valuable insights into our cravings and develop strategies to redirect habits.  Some of the most common ones we hear from our clients: 

Emotional stress

Boredom

Social situations

Physical environments

Peer pressure

Convenience

Are YOU a snacker? Can you identify specific triggers that ignite your cravings? Just a simple awareness and then a short pause before grabbing your next snack can help you change your snack habits!

What are we working on this month?

Robin is leveling up her coaching with a course on “How to Solve the Toughest Behavior Change Challenges” with Precision Nutrition.  She is also training for a Swim/Run event in Orcas Island and another Rim to Rim to Rim crossing in the Grand Canyon!

Jen is training for Ironman Kona World Championships and leveling up her education by emerging herself into multiple online workshops covering endurance and female athletes. Topics include: training during menopause, mental aspects of sport, strength training, and how data impacts results.  

Interested in 1:1 coaching, small group sessions, corporate wellness or wellness workshops?  Shoot us a note at [email protected]. If you don't already follow us on instagram @flyhealthwellness - check us out for additional recipes and wellness tips.

LIVE BETTER,