Pamela's Wellness Connection

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Pamela's Wellness Connection

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08/12/2025

Health Tip of the Day: Micro-breaks for major mobility!

Sitting for hours can tighten muscles, slow circulation, and make joints feel creaky. One easy fix? A “mobility micro-break” every time you finish a task. Stand up, reach for the ceiling, twist gently side to side, and take a deep breath.

✨ Tip: Pair it with something you already do, like hitting “send” on an email or ending a phone call, so it becomes second nature.

08/11/2025

☀️ Summer means more movement—and your body needs protein to keep up. It’s not just for muscles—protein supports energy, recovery, and overall wellness.

🥜 Not a meat-eater? You can still hit your protein goals.

Top plant-based protein picks:
✅ Lentils (18g per cup)
✅ Chickpeas (15g per cup)
✅ Tofu/Tempeh
✅ Edamame
✅ H**p hearts

🌱 Add these to salads, stir-fries, or shakes for a clean protein boost.

💡 And if you’re short on time or want a more convenient option?

A clean, plant-based protein powder can be a great way to bridge the gap—especially on busy days or post-workout.

Simple. Nourishing. Summer-strong. 💪

08/08/2025

☕ Feeling drained by mid-afternoon?

It’s tempting to reach for that second (or third) cup of coffee or grab an energy drink from the fridge. But let’s be honest—they often come with a crash… and some pretty questionable ingredients.

So what do you do when your energy tanks, but you still have hours of day left?

Here’s a better option I’ve been loving 👇

🌿 Try an antioxidant-rich tea blend made with green matcha, white, and red teas.

Not only do they give you a gentle, natural energy boost, but they also support your body with plant-powered antioxidants. 🍃

💡 Bonus: Some even come in convenient packets—easy to keep in your bag, glove box, or desk drawer for whenever your batteries need a safe, clean recharge.

Curious to see which ones are worth sipping on? Drop a “TEA” in the comments and I’ll send you my faves.

08/07/2025

Summer's here and with it comes more outdoor activities! This means you'll need sun protection 😎 and a BB cream could be the perfect solution.

The best BB creams cover the bases as a moisturizer, primer, sunscreen, concealer, and foundation. That's 5 products in one!

Choose a brand that contains botanical ingredients and chemical-free SPF 30 broad-spectrum sun protection. Just perfect for looking great all 🏖️ summer long and staying safe in the 🌞 sun.

08/06/2025

☀️ Working from home this summer? Let's make it a season of wellness and productivity! 🌴

Here are some fun and easy tips to keep you feeling your best:

🌞 Soak Up Some Sun: Ensure you're getting enough vitamin D by taking short breaks outside. Even just a few minutes can make a big difference!

🌿 Brighten Your Workspace: Set up a comfortable spot near natural light. It not only boosts your mood but also helps you stay focused.

🍋 Stay Hydrated: Sip on water and try refreshing fruit-infused drinks. Hydration is key, and adding fruits like lemon, berries, or mint makes it deliciously fun!

🧘‍♀️ Move Your Body: Stretch and take short walks to maintain your wellness. A little movement goes a long way in keeping you energized and healthy.

Enjoy your summer, stay healthy, and keep shining! 🌟

08/05/2025

☀️ Ready to soak up the sunshine and feel fabulous doing it?

Here are my go-to summer must-haves for staying energized, hydrated, and glow-ready all season:

💧 Electrolyte drinks that hydrate better than water (especially after sweating!)
🍵 Antioxidant teas for a natural energy boost
🌿 Mineral SPF 30 for clean, skin-loving sun protection
✨ BB cream that does it all—moisturizer, tint, SPF, and primer
💋 Lip serum for soft, sun-proof lips
👁 Smudge-free mascara for effortless, all-day lashes

These little swaps make a big difference in how you feel this season.

💬 Got a fave from this list? Or want to know what I personally use? Drop a comment!

08/04/2025

Beat the summer heat with this delicious and hydrating 🍉Watermelon Mint Salad!

It's the perfect blend of juicy watermelon, refreshing mint, and tangy feta cheese, all topped with a zesty lime drizzle. This salad is not only refreshing but also packed with nutrients to keep you energized and healthy. 🌿

Ingredients:
4 cups fresh watermelon cubes
1/4 cup fresh mint leaves, torn
1/2 cup crumbled feta cheese
Juice of 1 lime

Directions:
1. In a large bowl, combine the watermelon cubes and mint leaves.
2. Sprinkle the crumbled feta cheese on top.
3. Drizzle with fresh lime juice.
4. Toss gently to mix all ingredients.
5. Serve immediately and enjoy the refreshing flavors!

Perfect for a summer picnic, BBQ, or as a light and healthy snack. Stay cool and hydrated with this easy-to-make, nutritious salad! 🌞

08/01/2025

Just because you’re out of town doesn’t mean you have to press pause on feeling good in your body. Whether it’s a weekend getaway or a long summer trip, a little movement and mindfulness can go a long way.

✅ Walk as much as possible
✅ Bring resistance bands or do bodyweight moves
✅ Pack protein-rich snacks
✅ Stay hydrated on flights

Consistency on vacation looks different — and that’s okay. What’s your favorite travel wellness tip?

07/31/2025

No time to meal prep? No problem!

In this segment, Natalie Grace shares easy, realistic ways to fuel your body and stay hydrated—especially when it’s hot, you’re tired, or life’s just busy.

✔️ Grab-and-go protein shakes & overnight oats
✔️ Yogurt parfaits for make-ahead meals
✔️ Why thirst can feel like hunger or exhaustion
✔️ A super simple water-tracking tip you can start today!

This is sports nutrition for real life—designed to keep your energy up without adding stress to your day. 🌿

Catch the full replay in my Wellness Center. 💬 Comment "REPLAY" and I'll send it straight to your inbox.

07/30/2025

Feeling low on energy this summer? Let’s fix that. ☀️

This month’s Vitality for Life Newsletter shows you how everyday sports nutrition can support your hydration, energy, and recovery—without overcomplicating your routine.

✅ Summer Wellness Replay
✅ Everyday energy support
✅ Easy protein-packed recipes
✅ Real-life wellness tips that work

🧃 Drop a ⚡ if you want the link!

07/29/2025

Looking for a quick, energizing snack that’s both delicious and nutritious? 💪

These Peanut Butter Energy Bites are the perfect grab-and-go option. Whether you're fueling a workout, recovering from one, or just need a mid-day boost, these little bites pack a punch!

Ingredients:
1 cup peanut butter (or any nut/seed butter of your choice)
1/2 cup old-fashioned rolled oats
3 to 5 tablespoons maple syrup (adjust for your desired sweetness)
1/4 cup vanilla protein powder

Instructions:
1. Line a baking sheet with parchment paper and set aside.
2. Add all ingredients to a large mixing bowl and stir until well combined.
3. Scoop about 2 tablespoons of the mixture using a spoon or cookie scoop.
4. Roll each scoop into a ball and place on the prepared baking sheet. Repeat until all the mixture has been used.
5. Refrigerate for at least 30 minutes, or until the bites are firm.
6. Serve and enjoy!

Don’t be afraid to get creative. Mix ground flaxseed or chia seeds, chopped nuts, dried fruit or mini chocolate chips to boost the flavor, texture, or nutrition.

Try them out and let me know your favorite add-ins!

Love recipes like this? Be sure to follow me for more simple, feel-good wellness tips, healthy snack ideas, and performance-boosting recipes! 🌿

07/28/2025

Summer is full of BBQs, travel, and schedule curveballs. The key isn’t being perfect—it’s showing up.

✨ A 15-minute walk.
✨ A protein-rich snack.
✨ Drinking your water.

You don’t have to be extreme, just consistent. Small actions compound. Trust the process.

Address

Courtenay, BC

Website

https://www.123coachpamela.com/

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