Living Forward Wellness

01/14/2026

If you’re trying to create a new routine, start here:

3 tips to create new habits 👇
1. Habit stack it: attach the new habit to something you already do.
After I brush my teeth + put on PJs → I set out my workout clothes / pack my gym bag.
2. Make it tiny: aim for a version you can do on your busiest day.
10 minutes counts. One healthy lunch counts. Showing up counts.
3. Add a “reward anchor”: pair it with something you enjoy.
After my walk/run → I grab a coffee/tea I love.

3 tips to build a supportive environment 🏡
1. Create a “go spot”: clear a small space for morning movement (mat, shoes, bands).
2. Make healthy the default: restock your pantry/fridge with satisfying staples you’ll actually eat.
3. Make hydration easy: keep a stainless steel or glass water bottle where you’ll see it.

Missed a day? You didn’t fail. You’re practicing. Pick up where you are and keep going. 💚

What habit are you building this week?

12/14/2025

Eat the rainbow! Especially when on vacation 😘.

12/13/2025

I love working with the patients and team at Annapolis Family Medicine!! They go above and beyond for their patients and employees.

Headed to a holiday gathering and need something to bring?

This Twice Baked Potato Casserole is a creamy, cozy side dish that brings more than just flavor to your table.

https://drive.google.com/file/d/174t8tPWmbzq1CcHdY7ZERf7YFU53CBU8/view?usp=drivesdk

✅Bone-loving nutrients from Greek yogurt and cheddar
✅Gut support from fiber-rich potatoes & probiotic-rich yogurt
✅Immune boosters like parsley & green onion, rich in Vitamins A & C

Thank you, Living Forward Wellness!

11/13/2025

🧘‍♀️ Wellness Wednesday: Make Space for Calm

The days are shorter. The calendar is full.
Even the fun stuff this time of year can leave us feeling frazzled, overstimulated, and overwhelmed. 😵‍💫

Here’s a gentle strategy to bring more calm into your week:

✨ Start with a weekly priority list—then break it into bite-sized “like to” tasks.
This isn’t about pressure or perfection. Wording matters:
Instead of “I have to run errands,” try:
➡️ “I’d like to swing by the store after work to grab ingredients for one dinner.”
➡️ “I’d like to wrap one gift tonight while watching a movie.”

This small shift gives you freedom and flexibility—and reduces mental clutter.

🫖 Then, choose ONE daily calm habit. Something that soothes your nervous system and brings you back to center:
• A 10-minute walk after lunch
• A quiet cup of tea before bed
• Enjoying your coffee ritual screen-free for 15 minutes
• Turning off notifications after 8pm

🌿Why it matters:
Even joyful things—travel, gatherings, decorating, traditions—can elevate your stress response. That can trigger GI symptoms, poor sleep, blood sugar crashes, and increased cravings (especially sugar!).

Let calm be your anchor this season. One small shift at a time.

11/10/2025

Feeling overwhelmed by meal planning? Let’s simplify it. 🌿

Start with what you already have.

A day or two before your grocery run:
✅ Peek into your pantry, fridge, and freezer.
✅ Note what’s usable - beans, veggies, grains, proteins.
✅ Sketch a simple plan: a few breakfasts, lunches, dinners, and snacks.
✅ Fill in gaps with fresh ideas or cravings.

✨ Pro tip: Don’t forget staples! olive oil, spices, condiments.

Plan early, so you can come home and put things away calmly.
Wash, chop, prep what you can - your future self will thank you.

This isn’t about being perfect. It’s about starting the week with intention and less stress. 💛

11/08/2025

Let’s get real — this season can derail even the best fitness intentions. Between travel, family gatherings, and everything in between, it’s easy to lose momentum.

That’s why I recommend choosing ONE non-negotiable movement commitment through the holidays — something that keeps you grounded no matter what life throws at you.

➡️ New to exercise? Start simple — a 10–15 minute daily walk to clear your head and reset your energy.
➡️ Already active? Commit to 30 minutes of moderate movement or two full-body strength sessions each week.
➡️ Feeling tense? Slow down with a mindful stretch or yoga flow.

This isn’t about perfection or pushing to the max — it’s about creating a rhythm your body can rely on. 💛

Think of it as your wellness safety net — a small promise that helps you feel good, not guilty.

Start now, and let this be your season of movement that nourishes, not depletes. 🌿

11/05/2025

It’s November - the month that tends to blur between busyness and burnout.

The lists grow longer, expectations rise, and we forget to breathe.

This week, pause. Breathe. Reconnect. 🌿

Ask yourself:
✨ What actually needs to get done before year-end?
✨ What brings me joy this season — and am I making time for it?
✨ What are my wellness non-negotiables (sleep, water, movement)?

You don’t need to move faster — you need to move with intention.
Let this be your reminder that slowing down isn’t losing momentum.
It’s how you realign your energy to move forward well. 💛

11/03/2025

One in Three Women Aged 50+ Are Diagnosed with Osteoporosis.

5 Steps to Healthy Bones and a Fracture-Free Future!

You're never too young to start thinking about keeping your bones strong for life!

Here are 5 powerful steps to protect and strengthen your bones:

Exercise: Exercise regularly to keep your bones and muscles strong. Prioritize weight-bearing, muscle-strengthening, and balance training exercises.

Nutrition: Ensure your diet is rich in bone-healthy nutrients. Calcium, vitamin D, and protein are essential — but other nutrients matter too.

Lifestyle: Avoid smoking, limit alcohol, and maintain a healthy body weight.

Risk Factors: Know your personal risk. Prior fractures, family history, and certain medications can increase your chances of bone loss.

Testing & Treatment: Talk to your doctor about getting tested — and treated if needed.

I’ve created a practical handout that walks you through building meals to support bone health — and I include my personal supplement routine:

✅ Vitamin D3 + K2 – a powerhouse for calcium absorption & bone remodeling
✅ Magnesium – crucial for bone formation and stress management
✅ High-quality collagen – great for joints, skin, and yes… bones too!
✅ Multivitamin + mineral support – tailored to your unique needs

This is exactly what I use with clients and in my daily life.

👉 If you’d like a copy of the handout, comment below or shoot me a message, and I’ll send it your way!

Let’s help you feel confident, strong, and supported — inside and out.

10/29/2025

DON’T THROW IN THE TOWEL 🧺
So maybe you didn’t hit all your health goals this year.
It’s dark early. The holidays are coming. You’re thinking:
“I’ll just start fresh in January.”

But here’s the truth 👉 Waiting until January won’t make it easier.

What will help?
🎯 Taking a breath
🎯 Reassessing what’s realistic right now
🎯 Setting a small, doable goal you can commit to

Because small, consistent steps → big, sustainable change.

It’s not about being perfect. It’s about showing up.
And the way you’ll feel from honoring even the smallest commitment to yourself?

🔥 Worth. Every. Bit.

Let’s finish strong — together 💪💚

10/28/2025

What I’m Currently Loving for Breakfast! 🍳🥣

Quick. Delicious. Nourishing. 💥

Lately, I’m crushing on this protein-packed morning duo that keeps me energized and satisfied:

🥣 Grass-fed Greek yogurt with:

Wild blueberries (hello, antioxidants!)

Pumpkin seeds & blanched almonds (zinc, magnesium + healthy fats)

Fresh lemon zest & cinnamon (anti-inflammatory & blood sugar support)

🌯 Egg wrap roll-up with:

2 eggs tucked in an egg white wrap

Creamy avocado 🥑

Microgreens for a nutrient-dense crunch (think vitamin K, folate, and more!)

Together, they deliver 20+ grams of high-quality protein, healthy fats, and fiber—fueling focus, mood, and metabolism.

✨ This is what living forward looks like—simple, vibrant meals that nourish and energize your second half.

☕ Pro tip: Pair this with some collagen coffee, tea, or matcha to amp up the protein and antioxidant power even more!

10/24/2025

🚨 It’s not too late!

The Thrive Chapter kicked off this week and it’s not to late to join us.
This isn’t just another book club.
It’s a movement for women 40+ who are ready to feel strong, curious, and vibrant — together.

We’ll read Unbreakable by Dr. Vonda Wright and turn powerful ideas into real-life strategies you can use to thrive in midlife. 💪✨

There is still time. Join us today and don’t miss out.

👉 Tap the link in bio to save your spot.

10/23/2025

Reading Labels Like a Pro 🏷️😮

That shiny packaging? It’s designed to catch your eye—but it doesn’t always tell the whole truth. If you’re working toward your health and wellness goals, it’s time to start flipping products around and reading what actually matters: the nutrition label and ingredients list.

Your pantry could be sabotaging your progress, even if it looks “healthy” on the outside. Here’s what to scan for:

❌ Trans fats – A hard no. They raise bad cholesterol and increase inflammation.
⚠️ Saturated fats – Some folks are more sensitive to these. Be mindful, especially in processed foods.
✅ Fiber – Look for fiber-rich foods! They support gut health, fullness, and blood sugar balance.
🚫 Added sugars – Try to keep total added sugars to less than 25g/day (that includes your morning coffee add-ins!).
💪 Protein – A must-have for blood sugar balance, energy, and muscle support.
✨ But remember: all of this depends on YOU—your goals, health conditions, preferences, and lifestyle.

Confused or overwhelmed? That’s where I come in. 🙋‍♀️ Let’s decode your pantry together and make your food work for you, not against you.