Shape Up Your Way with Phyllis

01/14/2026

Fats always get a bad reputation in the wellness world. But did you know that not all fats are bad for you? 🧐

Bad Fats (Saturated Fats): We’ve all indulged over the holidays: fatty meats, butter, cheese, and pastries. They taste great, but overdoing them can leave you feeling sluggish and mess with your cholesterol. 😬

Good Fats (Unsaturated Fats): These are the healthy fats your body loves! They keep energy steady, support your heart, and boost your immune system — perfect for winter. You’ll find them in:
1️⃣ Avocados 🥑
2️⃣ Nuts & Seeds
3️⃣ Olive Oil (swap it for butter!)
4️⃣ Fatty Fish like salmon

After the holiday indulgence, it’s time to refuel with healthy fats to stay energized and strong this winter! 🌟

💬 Want simple ways to add healthy fats to your meals? Drop a 🥑 below or message me for my favorite tips!

01/13/2026

Experiencing energy crashes and it hasn't even hit 9 AM yet? Been feeling that way since the holidays?

It might be time to rethink your breakfast, not question your willpower!

Start your day with an Energy Plate that actually fuels you:
✅ Protein: eggs, Greek yogurt, or plant-based protein
✅ Fiber: oats, berries, chia seeds
✅ Healthy fats: avocado, nuts, or nut butter
✅ Color: fruit or veggies to boost nutrients

✨ Balanced meals = steady energy, fewer cravings, and better mental clarity all day long.

💬 Comment "Energy Plate" if you want easy breakfast ideas or quick combos to try this week!

01/12/2026

How did they do this? It's nice to know I am not the only one who has aged!🙂

01/12/2026

✨ Let’s Try a 5-Day Gentle Nourishment Reset
No extremes. No perfection. Just simple, supportive habits to help your energy feel more steady this week.

Try these consistently for the next 5 days 👇
➡️ Build an Energy Plate each day (protein + fiber + healthy fat + color)
➡️ Create a cozy bedtime setup to support better rest
➡️ Move gently for 5–10 minutes daily — walks and try light yoga poses, it's also good for digestion!
➡️ Hydrate inside and out throughout the day
➡️ Focus on nourishment basics like B vitamins and magnesium from real foods (from last week’s lesson)

After 5 days, pause and check in with yourself.
Do you feel better? More steady? Less drained?

Come back and share which habit you want to keep — or which one surprised you the most.

💬 What are you committing to this week? Drop it below so we can cheer each other on 💛

01/09/2026

🌱 Fun fact! Your gut health is a game-changer for your overall well-being.

Your gut does way more than just process food, it has a huge role in how you feel, think, and move. It impacts immunity, energy, mood, and even weight management.

💪 Immunity: Did you know about 70% of your immune system lives in your gut? A balanced gut helps protect you from illness and keeps your defense system strong.
⚖️ Weight Management: A healthy gut helps you manage weight more effectively. It’s not just about what you eat, but how your gut handles it!
💡 Energy: When your gut’s happy, you’re happy — more energy, fewer crashes, and better focus.
🧠 Mental Health: Your gut plays a major role in your mood and mental clarity. That’s why it’s often called your “second brain.”

With the holidays behind us, now’s the perfect time to give your gut some love. Be mindful of what you eat. What you eat can make a huge difference in how you feel and function. 🌿

💬 Want simple tips to support your gut health? Drop a 🍽 below, and I’ll share some easy, actionable steps to take care of your gut today!

01/08/2026

Here is the NEWLY LAUNCHED 5 Day Shaklee Protein Reset! If you ATE TOO MUCH cheese, chocolate, sugar, or carbs, you know you probably GAINED a few pounds THAT YOU NOW REGRET!
This 5 Day Protein Reset is a game changer! I tried it after Thanksgiving! I was never hungry or felt full of energy! FUELED by PROTEIN all day long! Protein is the KEY to energy, muscle mass, and resets everything! It FIXES the foundation and you feel great! Give it a try and let me know your experience!
Happy New Year!
https://us.shaklee.com/en_US/phyllisketchum/Nutrition/Healthy-Weight/Reset-&-Cleanse/Five-Day-Protein-Reset/p/89872

01/07/2026

Looking for one small way to feel better this week? Cut sugar and salt in your meals! Sneaky sugar and salt can leave you feeling bloated and drained — but the good news? You don’t need a full diet overhaul. Just swap a few everyday staples!

Smart Swaps to Start With:
🍫 Flavored yogurt → Plain Greek yogurt + fruit
🥣 Sugary cereal → Overnight oats with cinnamon & berries
🥤 Soda or juice → Sparkling water with lemon or berries
🍟 Frozen fries → Baked sweet potato wedges
🥫 Canned soup → Homemade veggie soup (lower sodium!)
🍗 Deli meats →️ Grilled chicken or turkey slices

Why it matters? Balanced blood sugar and hydration = steadier energy, clearer skin, better digestion, and fewer cravings.

Pick one swap to try this week and notice how you feel, your body will thank you.

01/07/2026

01/05/2026

Post-holiday fatigue? I call it the Holiday Hangover.
After a chaotic (but joy-filled!) December full of events, travel, and maybe one too many cookies... January hits with less movement, longer work days, and possibly a couple extra pounds.

This is totally normal! You didn’t “fall off.” Your body is just asking for a gentle reset. Don't even think of doing something extreme, just ease back into balance, one gentle step at a time.

So let’s start with what it actually needs:
✅ Magnesium-rich foods (like nuts, seeds, and leafy greens) — great for mood + blood sugar balance
✅ Restful, consistent sleep — so you feel less irritable and more refreshed
✅ Protein + fiber — to support digestion and keep you full if you’re feeling weight-conscious
✅ Short daily walks or movement you enjoy

✨ No guilt. No “all-or-nothing” mindset. Just small, supportive steps that bring your body back into balance.

💬 Which one of these is easiest for you to start with today? Comment below, I’ll cheer you on!

01/02/2026

Planning a gentle reset, but suddenly craving some sweets? Good news is you don’t have to give up flavor for wellness!

Here's the no-bake Banana Oat Energy Bites to satisfy sugar cravings whilst supporting your energy and nutrition naturally.

Ingredients:
1 ripe banana
1 cup rolled oats
2 tbsp nut butter
1 tbsp flax or chia
1 tbsp dark chocolate chips (optional)
½ tsp cinnamon
Pinch of salt

Directions:
1. Mash banana and mix in all ingredients.
2. Roll into balls and chill 15–20 mins.
3. Store in fridge up to 1 week.

Why it works: Bananas are rich in magnesium + B vitamins — both great for stress support and steady energy.

💬 What’s your favorite healthy snack swap? Tag a friend to try these!

01/01/2026

✨ Welcome, 2026.

After the fullness of the holiday season, this is your space to slow down, breathe deep, and begin again, gently. What if the new year didn’t mean doing more, but being more present?

A soft reset might be just what your body and mind need. That could look like:
1. Hydrating before caffeine
2. Choosing one balanced meal a day
3. Settling into earlier nights and slower mornings, or
4. Moving in ways that restore instead of drain

This year, may your health goals feel like self-love, not self-pressure! You’re not behind. You’re right on time. 🌟

12/31/2025

You’ve made it through another year. That alone is worth celebrating. 🙌 Whether this year looked like growth, survival, or something in between—it mattered. You matter.

Take a breath, think back, and name one moment you’re grateful for. Big or small. Let’s finish this year with kindness toward ourselves. 💛