Authentic Wellness

01/13/2026

What a day!

Started the day with our monthly team zoom ~ followed by an incredible heart centered podcast with .tieglmankoepp ~ then video filming with Bryana and Jeri ❤️ Next week is and

This Event is going to be INCREDIBLE! Powerful, passionate women coming together to Rise Up! with you this April. DM for more details-or better yet! Get signed up!!

01/12/2026

I’m stepping in to cover for a colleague who’s under the weather and would love for you to join me at the West Bend Library on Wednesday, the 14th, at 6:30 p.m. for a cozy, nourishing soup workshop 🍲 Who's joining me?

During this interactive class, we’ll:
▪️ Explore the health benefits of bone broth
▪️ Learn how to build hearty, immunity-supporting soups
▪️ Share simple, practical ways to make winter meals both nourishing and delicious

💛You’ll also get to sample warm, comforting bone broth and take home a 30-soup recipe booklet, including an immunity-boosting bone broth recipe you can make at home plus creative, flavorful soup ideas to inspire your kitchen all season long.

✨ This is a FREE event — just show up, bring your curiosity, and leave inspired (and maybe craving your next bowl of soup!).

01/07/2026

Tired of sugar running the show?
It’s time to take control.

My 4-Week Sugar Reset starts Jan 12—designed to help you:
✔ Break free from sugar cravings
✔ Learn hidden sugar names & read labels like a pro
✔ Fuel your body with nutrient-dense meals
✔ Reset your energy & feel confident in your choices

Only $50 to join. This is for anyone ready to stop letting sugar control their life—no matter your gender, habits, or goals.

🎯 Sign up here: https://square.link/u/UNpZkO5k

Let’s crush cravings, not willpower.

01/06/2026

I’m stepping in to cover for a colleague who’s under the weather and would love for you to join me at the West Bend Library on Wednesday, the 14th, at 6:30 p.m. for a cozy, nourishing soup class!

We’ll dive into the health benefits of:
▪️bone broth
▪️talk about how to build hearty, immunity-supporting soups
▪️and share simple ways to make winter meals both nourishing & delicious.

I’ll also be sharing a special recipe booklet featuring an immunity-boosting bone broth that you can make at home, along with fun and flavorful soup recipes to spark creativity in your kitchen.

This is a FREE event —just show up, bring your curiosity, and leave inspired (and hungry for soup!).

01/03/2026

If you’ve been telling yourself,
“I’ll start after one more cookie… one more glass of wine… one more bloated day…”

This is your moment.

➡️ Sugar Reset starts January 12
No shame. No extremes. Just an intentional change that actually works with your body.

💛 Cost: $50
✨ Sign up here: https://square.link/u/UNpZkO5k

Spots are limited—grab yours before the cookies do!

Start the year feeling lighter, clearer, and finally free from sugar crashes, bloating, and those “why did I eat that?” moments.

01/02/2026

We use these in place of granola bars in our house 🙌 i use chickpea flour to keep them GF....i cut them up after they are cooled and prep them in individual baggies for a quick, healthy "on the go" snack! Super Simple & Much Healthier than the alternative processed options!

This recipe for Quinoa Breakfast Bars is perfect for breakfast. Packed with protein and fiber, they'll keep you full all morning and are easy to make!

12/30/2025

What if one of the most powerful drivers of health and longevity isn’t found in a lab result—but in our relationships?

In this episode, I sit down with NP, Paula Carlton, to explore the final pillar of her Five S’s framework—social connectedness—and why it plays such a critical role in women’s health, especially as we move through midlife and beyond.

We talk about how connection evolves across different seasons of life, from raising children to navigating empty nests, career shifts, and hormonal changes. Paula shares insights from longevity research, including the Blue Zones concept of moai—lifelong social circles rooted in mutual support—and how modern life often pulls us away from the deep, meaningful connections our bodies and brains actually need.

Our conversation also dives into how hormones, metabolic health, and emotional well-being are deeply intertwined—and why feeling disconnected can impact everything from sleep and stress to motivation and resilience.

Most importantly, we discuss how awareness, compassion (for ourselves and others), and intentional community-building can help women feel more empowered, supported, and whole.

This episode is a reminder that health isn’t just about fixing symptoms—it’s about seeing the bigger picture. We’re not meant to navigate life, transitions, or aging alone.

This theme of connection and whole-person health is exactly what we’re bringing to life at the Rise Up Women’s Empowerment Summit (April 18–19, 2026) a space for learning, reflection, honest conversation, and community.

🎧 Listen in and join the conversation here: https://www.buzzsprout.com/2200449/episodes/18433514
Because longevity is better when we rise together.

12/29/2025

I'm ready to start the year feeling lighter, clearer, and back in control—without extremes or deprivation- who's with me?

📅 January 12 – February 7
🍓 4-Week Sugar Reset

This reset helps you reset cravings, support hormone balance, and build routines that actually stick—especially in this season of life.

💡 Our Focus: Simple. Doable. Sustainable.

We keep it realistic by focusing on just 3 daily commitments (because consistency always beats perfection):

✔ Daily Step Goals – Support blood sugar, digestion, mood, and fat metabolism (no burnout required)
✔ Daily Quality Sleep Goal – Sleep is where hormones reset → fewer cravings, lower cortisol
✔ Daily Sugar Targets – Awareness + balance, not restriction

These habits work together to create steady energy, fewer cravings, and results that last beyond January.

✨ What You’ll Get Inside the Reset:
• Weekly meal-prep recipes + guidance to keep sugar in check & hit protein goals
• Live or recorded food demos with simple swaps & balanced meal building
• Daily accountability & motivation (you’re never doing this alone)
• Private Facebook community for support, questions, and encouragement
• Weekly mini-challenges to build consistency—without overwhelm
• Prizes that celebrate progress, not perfection

💛 This Reset Is For You If You Want To:
✔ Reduce sugar cravings without guilt
✔ Support belly fat & hormone balance
✔ Learn how to eat for stable energy & protein goals
✔ Build routines you can maintain long after January
✔ Feel confident, consistent, and supported

👉 Join us here: https://square.link/u/UNpZkO5k

12/26/2025

So grateful to be part of this beautiful **Women’s Winter Wellness Series** at YogaWell 💚

I’ll be joining an incredible group of practitioners to support women’s health in a real, compassionate, and empowering way. This series is all about learning, connection, and caring for ourselves—right where we are.

I’d love to see you there ✨ Comment with the session you’re most excited about and tag a friend who could use some winter wellness too.

12/24/2025

Upcoming free events in your neck of the woods!

A valid state park pass is required.

Learn more: https://buff.ly/3tWLChK

Questions? Contact Amanda Kutka at Amanda.Kutka@wisconsin.gov

12/24/2025

One of those messages that stops you in your tracks ❤️
“I’m officially down 100 pounds… my autoimmune diseases are in complete remission… I feel amazing.”

This is what sustainable, compassionate coaching looks like.
Not rushed. Not perfect. Just consistent progress through real life.

I’m endlessly proud of this client — and so honored to walk alongside journeys like this. 💫

12/19/2025

Lately, I’ve been feeling a little run-down and fighting off a cold. Add in the week before Christmas, the hustle, the noise, the constant pull in every direction, and my body was very clearly asking me to slow down.

So this morning, I listened.

I started my day with a beautiful yin yoga flow. At the beginning of class, we were invited to set an intention, and the word that came to me instantly was peace.
Peace in my heart.
Peace in my mind.
Peace in my life.

It was a gentle, grounding one-hour practice and exactly what I needed. A reminder that health is never just about food or movement. It’s mind, body, and spirit working together.

This season can be full of triggers, added stress, constant stimulation, and pressure to do more, be more, keep going. If that’s you right now, consider this your permission slip to pause. To listen. To create space for calm. To choose practices that bring you back to yourself.

Wishing you a peaceful day, however that looks for you. 🤍
Namaste