Authentic Wellness

02/28/2026

How to stay on track on the weekend with food and a healthy lifestyle. Friday is when progress gets decided 😘

02/24/2026

Healthy doesn’t have to mean complicated 😋

Turkey & Cheese Stuffed Pepper
serves: 4

Ingredients:
1/2 cup Cream Cheese, Regular
1 tsp Dijon Mustard
4 Red Bell Pepper (medium, sliced in half, seeds removed)
2 Avocado (medium)
2 tsps Everything Bagel Seasoning
6 ozs Sliced Turkey Breast
6 ozs Provolone Cheese (sliced)
1/2 head Iceberg Lettuce

Mix the cream cheese and the mustard together. Spread the mixture onto one-half of each bell pepper.
Mash the avocado and stir in the everything bagel seasoning. Spread on the other half.
Layer the turkey, cheese, and lettuce on top of the avocado mixture.
Place two halves together to create a sandwich and enjoy!

02/20/2026

Not extreme.
Not restrictive.
Not overwhelming.

This is what sustainable health actually looks like. Im here when you’re ready 🙌

02/20/2026

Bryana is a Licensed Athletic Trainer with over 11 years of experience, a Performance Enhancement Specialist, and a Pregnancy & Postpartum Exercise Specialist. She took a bold leap and opened her own clinic in 2021—just 12 weeks postpartum with her first baby. Talk about grit in action.✨

Bryana is also one of the six incredible practitioners joining us for the Rise Up Women’s Empowerment Summit happening April 18–19.

During the summit, Bryana will be leading:
▪️a mobility session focused on back pain and
▪️hosting a healthy walking workshop—practical, empowering tools you can immediately apply to your daily life.

Register for the Summit here: https://square.link/u/U8uDXfKb

This episode was originally recorded in March of 2024, and its message feels just as relevant—maybe even more so—today. So take a breath, settle in, and let’s dive into this conversation with Bryana. Listen here: https://www.buzzsprout.com/2200449/episodes/18720122

Today I’m joined by Bryana Kudek, founder of Gaining Grit Health and Healing.Bryana is a Licensed Athletic Trainer with over 11 years of experience, a Performance Enhancement Specialist, and a Pregnancy & Postpartum Exercise Specialist. After ...

02/18/2026

It just keeps getting better! Not only great discussion, but you can actively get involved! Yoga will be FREE Sunday morning to the first 18 that sign up! This slow flow will be led by our favorite Fela Holtzman from Blue Luna Yoga & Wellness 🧘‍♀️ Please join us! Sign up in the link. If you also want in on yoga, message any one of us so we can mark you down 🥰

I’m so proud to introduce the Rise Up! Team—a group of passionate, experienced women coming together for one powerful purpose: supporting women’s health, growth, and empowerment.

◾ A Multidisciplinary Team Dedicated to Women’s Health & Empowerment
◾ Trusted Experts. Integrated Care. Powerful Results.
◾ Where Experience, Expertise & Empowerment Meet

This incredible team will be guiding, educating, and inspiring women at the Rise Up! Women’s Empowerment Summit this April 18-19, 2026. Together, we’re creating a space for real conversations, whole-woman wellness, and tools women can actually use in their everyday lives—mind, body, and soul.

If you’re ready to feel supported, informed, and empowered—and to rise into your next chapter with confidence—I’d love for you to join us.
👉 Register here: https://www.authenticwellness.net/rise-up-womens-empowerment-summit.html

Cash | Check | Venmo | Electronic registration options available

Let’s rise up—together. 💛

02/18/2026

It’s always empowering when clients begin to understand their bodies on a deeper level—here’s one client’s experience after learning about the menstrual cycle and sleep. Knowledge is POWER ❤

02/12/2026

This Valentine’s Day, sweet treats can still love you back 🤍
This Strawberry Brownie Cake is made with simple, whole-food ingredients that nourish your body while satisfying that chocolate craving.

❤Why these ingredients matter:
•Coconut flour & coconut flakes – fiber-rich, blood-sugar friendly, and naturally gluten-free
•Dates, maple syrup & ripe banana – nature’s sweetness with minerals and no refined sugar spike
•Cocoa powder – rich in antioxidants and mood-boosting compounds (hello, love hormone support 💕)
•Cashews & coconut milk– healthy fats for satiety, hormone balance, and that creamy texture
•Unsweetened applesauce– moisture + fiber without added sugar

Save this for a healthier Valentine’s sweet treat 💘serves: 6
Tag me if you make it—I’d love to see your creations!

ingredients:
1 cup Coconut Flour
1 cup Pitted Dates
1/4 cup Unsweetened Applesauce
1/2 cup Unsweetened Coconut Flakes
2 2/3 tbsps Cocoa Powder
1 Banana (ripe and mashed)
1 cup Cashews (soaked for 1 hour and drained)
2/3 cup Canned Coconut Milk
1/2 tsp Vanilla Extract
1/4 cup Maple Syrup
1 cup Strawberries (sliced)

Directions:
1. To make the crust, combine coconut flour, dates, applesauce, coconut flakes and cocoa powder in a food processor. The mixture should be moist and crumbly. Add almond milk or water if it's too dry, or more coconut flour if too wet.
2. Line a round 8" baking pan with plastic wrap and press the crust mixture into the tray. Let your crust set in the freezer while you make the cream filling.
3. To make the cream filling, blend the banana, cashews, coconut milk, vanilla extract and maple syrup in a food processor or blender. You can do a taste test at this point and adjust the sweetness to your preference by adding more maple syrup.
4. Remove the crust from the freezer. Pour in the cream filling and spread across the crust evenly.
5. Return the pan to the freezer and let it set for approximately 1.5 hours before topping with strawberry slices and serving. Cover with plastic wrap and refrigerate up to 3 days, or freeze up to 1 week in an air-tight freezer-safe container.

02/10/2026

I’m so proud to introduce the Rise Up! Team—a group of passionate, experienced women coming together for one powerful purpose: supporting women’s health, growth, and empowerment.

◾ A Multidisciplinary Team Dedicated to Women’s Health & Empowerment
◾ Trusted Experts. Integrated Care. Powerful Results.
◾ Where Experience, Expertise & Empowerment Meet

This incredible team will be guiding, educating, and inspiring women at the Rise Up! Women’s Empowerment Summit this April 18-19, 2026. Together, we’re creating a space for real conversations, whole-woman wellness, and tools women can actually use in their everyday lives—mind, body, and soul.

If you’re ready to feel supported, informed, and empowered—and to rise into your next chapter with confidence—I’d love for you to join us.
👉 Register here: https://www.authenticwellness.net/rise-up-womens-empowerment-summit.html

Cash | Check | Venmo | Electronic registration options available

Let’s rise up—together. 💛

02/04/2026

“I don’t want my girls to suffer the way I did through perimenopause and menopause.”

Confused.
Dismissed.
Thinking something was wrong with me.

The truth?
No one prepared us.
No one talked about it.

And that has to change.

That’s why we created the Rise Up Women’s Summit—
to have the conversations we were never taught to have.

Education.
Answers.
Support.
Community.

You don’t have to navigate this season alone. ✨
Registration link:
https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator&utm_source=linktree_profile_share&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAPwe1xleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacf_cNSj4rZpSuAvn2KmQPNJAm-P0zSpM885rcIpexNrScYvHEfj9kPeRoyHw_aem_pHvxlv6w7M0FuvQ4vabJwQ

02/02/2026

Have you ever stopped to think that jaw pain, headaches, or tension might be connected to more than just your jaw?

In my most recent podcast, I have a powerful conversation with Dr. Jordan Weyker about TMJ—and what we uncovered went far beyond the mouth. We talked about how the jaw connects to the entire body: stress, posture, the nervous system, hormones, and so much more. It was one of those conversations that makes you say, “Why don’t more women know this?”

That’s exactly why I’m so excited that Dr. Jordan is one of the six incredible women practitioners joining us for the Rise Up Women’s Empowerment Summit on April 18–19 💫

This summit was created for women navigating perimenopause, menopause, and midlife who want real education, practical tools, and support—not quick fixes or being told “this is just how it is now.”

If you’ve ever:
• felt dismissed about your symptoms
• struggled with chronic tension or pain
• wanted to better understand what your body is trying to tell you
This experience is for you.

🎟️ Tickets are limited, and spots are filling quickly.
This is your invitation to invest in your health, your understanding, and yourself.
👉 Grab your ticket here (link in comments)
📅 April 18–19 | Rise Up Women’s Empowerment Summit

Your body is always communicating. Let’s learn how to listen—together. Tag a friend who needs to hear this 💛

Today’s conversation is one I’m really excited to share with you. I’m joined by Dr. Jordan Weyker, and we’re diving into an important and often overlooked topic—TMJ and how it connects to the body as a whole. This is not just a jaw issue conversat...

01/31/2026

Wins don’t always look like before-and-afters…they look like all of these. Drop of 💚 if you’re celebrating any wins this week -Big or Small. Progress > Perfection wins every time 💕

01/29/2026

This is permission to slow down.
Take time for yourself.
Reconnect with you.
End the survivor mode.

If you’re tired of pushing through life and are ready to soften back into yourself, then here’s your invitation to Come Home To Yourself.

Join Professional Health Coach, Missy Propper and Certified Life Coach, Jeri Mallow for a 4 week integrational series that will transform your mind and body. It will be a powerful four weeks that will integrate your emotional and physical health like never before.

It includes: 4 - 90 minute group sessions and 2 - 60 minute private sessions (one with each coach after the 4 week series is completed)

When: Wednesday February 11th, 18th, 25th and March 4th from 6:30-8pm.

Where: Zoom

Cost: $275
Register today at lakeshorelifecoach.com