The Health of It

22/05/2024

I LOVE Reds&Purples and Greens
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Especially when I blend them into a delicious smoothie...
Lactose Free milk, fresh berries, ice, protein powder, and my Macha Greens, Reds & Purples.
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Energy, Vitality, Digestion, Nutrition, Wellness, and more
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Of course, it tastes amazing, too.
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Additionally, I am focusing on my exercise and dietary intake. Adding in supplements where the food is lacking.
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In all honesty, no matter how go we eat we will still need extra minerals and nutrients added to our diet that our foods are missing.

07/05/2024

"When Life Gives You Lemons...."
How do you finish that sentence?
I have been making lemonade, and lemon curd, and lemon muffins for a long time.
And today is not any different!

I am going to refocus and recharge my Wellness practice.

I have been wanting to recommit to doing this for a while but I needed a push,
And I received that last week when a Returning Client reached out to me.
Her journey is going to look a little different this time, but I am here to give her my all.

I also have been presented with more time to do this.
It is a blessing in disguise, but I am happy to say - much needed at this time in my life. NO bitterness, NO regrets - - Just focusing on what God has in store for me.

Stay tuned, more to come.
But for now, PLEASE reach out if you are at a spot in your life/journey where you KNOW you need to make a change.
I'll be here for you!

04/02/2024

I have been moving in honor of 2 wonderful people in my life the last 2 days.

Friday - National Wear Red Day was In Honor Of my step mom
Saturday was In Honor Of my step dad

How are you getting your movement in this month?

02/02/2024

FEBRUARY - Heart Health Month and American Heart Month
Every workout I do will be In Honor Of or in Memory Of a friend or family member that has been affected by or passed away from heart disease.

DID YOU KNOW: 💔🩺🫀
*One person dies every 40 seconds in the United States from cardiovascular disease
*Men and Women Can have Different Heart Attack Symptoms
*Women are More Likely to Die of a Heart Attack Than Men
*HEART ATTACKS CAN OCCUR IN YOUNG PEOPLE!!!
While over 80 percent of people who die of a heart attack are at least 65 years old, heart attacks can also happen much earlier in life. No matter what your age, do not neglect the warning signs of heart attack.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
That ⬆️last one - That has hit our family hard this last week.
Today I commit my Outdoor Walk to Sara Vanderlin 😘😇🥺💔
In Memory Of the beautiful and sweet person that she was.
Sara left us all way to early, 35 years young.
I am left with memories of weeekends that I/we babysat her, her infectious laugh, her love for dance and music and learning.

19/09/2023

‼️💡 99 times out of 100, that 👇 is so much easier said than done.
Have you heard of the Transtheoretical Model of Behaviour Change (TTM)?
If not, let me explain.
There are 5 stages of change:
❔Precontemplation
❓Contemplation
❔Preparation
❓Action
❔Maintainence
(and Relapse/Lapse)
As stated in the picture below, you need to move through each stage to make progress.
Knowing you need to make change (contemplation) and actually putting in the work (action) both take effort, and time!
▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️▪️▫️
If you are ready, let's work together to move through these stages.
More info to come!
Watch for upcoming classes/groups.
Check out my website for more info:
➡️ www.gretchenrauls.wixsite.com/thehealthofit

31/07/2023

**While reading an article called "See Ya, Stress!"**
#13 - BREATHE THROUGH YOUR FEET
🌿When you feel pulled in too many directions, center yourself by bringng attention to your feet.
🌿Take off your shoes and stand tall, with your shoulders relaxed.
🌿As you breathe in, notice each toe and then the entire foot on the ground.
🌱This helps you feel in control of your body; then think "How would I like to respond in this moment?"

28/07/2023

28/07/2023

❔Ever wondered if Wellness Coaching is the right move for you?
❔Want to learn more about it before you committ?
I would LOVE 💟 to hold a FREE seminar to talk about these topics with you.
💬A quick discussion from ME.
💭Any questions from YOU.
And we go from there.

‼️ Interested? Please comment below.

25/07/2023

Do you find that struggles you faced as a child, teenager, or young adult are still holding you back from having the life you desire? 😕🥺🫢
It is amazing how so much of we hold onto from our past can affect our present.
BUT you have the ability to change your future.
Reach out to me, let's talk. 📱📲
Chances are, I can relate, and I would love to help you navigate your steps forward👟
Gretchenrauls.wixsite.com/thehealthofit

13/07/2023

"...There are far too many precious woman who feel alone and isolated. It is time we realized that just as we are united in our struggles, we can be united in our strengths..."
STRONG by Lisa Bevere
One of the Daily Devotions I am currently reading.

07/06/2023

I am not embarassed to admit that I am in the perimenopause phase of my life 🤷‍♀️
And I have been doing alot of reading and research regarding regarding this lifestyle change.
BUT, in the 30 years of having my periods I have never properly learned about "Cycle Syncing"
**This is not lining up your monthly with other women to have it at the same time, which I foolishly, originally thought it was**
After looking into it, it makes TOTAL sense.
✅Migraines
✅High energy and low energy
✅Super social or anti-social, and more.
It's a New month, I am currently working on tracking my cycles and focusing on the appropriate Movement/Exercise, Nutriton, and Lifestyle needs during each week:
1️⃣ MENSTRUAL Cycle - Days 1-7
2️⃣ FOLLICULAR Cycle - Days 1-13, Starts with menstration and ends at ovulation
3️⃣ OVULATION Cycle - Days 14-15
4️⃣ LUTEAL Cycle - Days 15-28
This week I am currently in the FOLLICULAR cycle and I have a huge boost of energy, so I am trying to get my exercise routine back into place before hitting the slump that comes towards the LUTEAL cycle.
The harder, and more real, part for me is Not Making Excuses!
I do NOT want tracking my cycles to be an excuse to not staying focused on my health. I want it to be a lightbulb 💡 moment as to what was happening in the past.

❓Are you currently in this stage of life?
❓OR are you just trying to navigate your hormonal changes month to month?
If you are where I am at, let's chat.
We can walk through the process together, and I would love to help you navigate a routine that is right for you.

04/05/2023

This 👇 has been on my breakfast Go-To list for a while.
So yummy and So full of health benefits.
🫐Blueberries and 🍓Strawberries = Fruit; Vitamin C, Potassium, Antioxidants
🥣Greek Yogurt = Protein and calcium, good bacteria (especially for females)
🌾Granola = Whole Granins and Protein, and micronutrients such as iron, vitamin D, folate, and zinc
🍯Raw Honey = Antiinflammatory, Antibacterial, and Antifuingal agents
Cinnamon = Antioxidants
What do you like in your yogurt parfaits?
Or what is your go to breakfast?
Share below ⬇️