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Womens holistic health and wellness. I help women boost their energy and beat the bloat with healthy eating, essential oils and lifestyle changes. If you are…

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Take this 2 minute quiz to discover the missing piece you need to focus on to stop feeling meh, and start feeling amazing. Discover your personal path to perfect health. Healthy Lifestyle Tips, Health Lifestyle, Healthy Habits, Healthy Options, Easy Healthy Recipes, Feeling Meh, Health Programs, Nutrition Wellness

Healthy Lifestyle Tips

Health Lifestyle

Healthy Options

Easy Healthy Recipes

Health Programs

Nutrition Wellness

Take this 2 minute quiz to discover the missing piece you need to focus on to stop feeling meh, and start feeling amazing. Discover your personal path to perfect health.

INCORPORATE MEDITATION. One of the easiest ways to de-stress during the workday is by incorporating meditation. Doing some simple breathing exercises can center you and bring you back to yourself in the moments that work begins to feel overwhelming. You can even choose to start your day or lunch break with a short meditation from your favorite meditation app.

INCORPORATE MEDITATION. One of the easiest ways to de-stress during the workday is by incorporating meditation. Doing some simple breathing exercises can center you and bring you back to yourself in the moments that work begins to feel overwhelming. You can even choose to start your day or lunch break with a short meditation from your favorite meditation app.

ARE YOU READY FOR AN ENERGY BOOST? If you need that extra dose of motivation, then this is the PERFECT kickstart! Join me for a FREE Green Smoothie Challenge! Cherry Smoothie Recipes, Summer Smoothies Recipes, Superfood Smoothie Recipe, Cacao Smoothie, Matcha Smoothie, Berry Smoothie, Energizing Smoothies, Energy Smoothies, Fruit Smoothies

Cherry Smoothie Recipes

Summer Smoothies Recipes

Superfood Smoothie Recipe

Matcha Smoothie

Energizing Smoothies

Energy Smoothies

Fruit Smoothies

ARE YOU READY FOR AN ENERGY BOOST? If you need that extra dose of motivation, then this is the PERFECT kickstart! Join me for a FREE Green Smoothie Challenge!

There are many different ways that you can go about creating a dinner theme night plan. If you can spend a few minutes getting creative now, it sets you up for success for the whole week ahead. Click the blog to learn more!

There are many different ways that you can go about creating a dinner theme night plan. If you can spend a few minutes getting creative now, it sets you up for success for the whole week ahead. Click the blog to learn more!

With the hint of spring in the air, it's a great time to refresh your home and welcome in the new season. One of the best ways to do that is to refresh your kitchen and pantry. This is especially true if you've been squirreling away snacks and comfort food all winter long. Regardless, Spring is a great time to get back on track with your healthy eating goals and make sure you are all stocked up and organized to eat healthy.

With the hint of spring in the air, it's a great time to refresh your home and welcome in the new season. One of the best ways to do that is to refresh your kitchen and pantry. This is especially true if you've been squirreling away snacks and comfort food all winter long. Regardless, Spring is a great time to get back on track with your healthy eating goals and make sure you are all stocked up and organized to eat healthy.

What’s your personal path to more energy and feeling confident in your body? Find out which of the 4 Pillars Of Health YOU need to focus on to stop feeling meh and start feeling amazing with this 2-minute quiz!

What’s your personal path to more energy and feeling confident in your body? Find out which of the 4 Pillars Of Health YOU need to focus on to stop feeling meh and start feeling amazing with this 2-minute quiz!

Your health is so important to you, and we often don't appreciate it until we get sick. Keep reading to learn what I found after really getting to know my body. It might sound like a strange question... but really- do you know your body? Do you know what makes you feel good? Do you know what makes you feel bad? Or do you just push on through your day or week and not really pay attention to what your body is trying to tell you?

Your health is so important to you, and we often don't appreciate it until we get sick. Keep reading to learn what I found after really getting to know my body. It might sound like a strange question... but really- do you know your body? Do you know what makes you feel good? Do you know what makes you feel bad? Or do you just push on through your day or week and not really pay attention to what your body is trying to tell you?

NUTRITION & WELLNESS LIBRARY Join for FREE! I help women transform their health, have more energy, vitality and lose unwanted weight through the power of food choices. Nutrition Coach, Health And Wellness, Guilt Free Dessert, Free Desserts, Facebook Support, Free Quiz, Health Journal, Good Energy

Nutrition Coach

Health And Wellness

Guilt Free Dessert

Facebook Support

NUTRITION & WELLNESS LIBRARY Join for FREE! I help women transform their health, have more energy, vitality and lose unwanted weight through the power of food choices.

Writing in your journal might bring back teenage memories of your secret journal but keeping a self-care version is slightly different. There are some amazing health benefits associated with keeping a journal and writing it in regularly. Self-care is such an important topic and I wanted to discuss the benefits of keeping a self-care journal and the kind of things you can write about to improve yourself love. Here is how you can improve your self care through journaling. Journal Paper, Journal Prompts, What To Write About, Inner Critic, Train Your Mind, Keeping A Journal, Clear Your Mind, Compass Rose

Journal Prompts

What To Write About

Train Your Mind

Keeping A Journal

Clear Your Mind

Writing in your journal might bring back teenage memories of your secret journal but keeping a self-care version is slightly different. There are some amazing health benefits associated with keeping a journal and writing it in regularly. Self-care is such an important topic and I wanted to discuss the benefits of keeping a self-care journal and the kind of things you can write about to improve yourself love. Here is how you can improve your self care through journaling.

With so many health benefits, practicing gratitude is a great way to keep up on your health and keep a positive attitude towards life. Sometimes life can get busy and it can be difficult to think of ideas on how to practice gratitude… but I’ve got you covered! Here are 3 simple tips on how to practice gratitude daily. Stress Causes, Chronic Stress, Improve Mood, Improve Sleep, Mental Wellness, Stronger Immune System, Dealing With Stress, Practice Gratitude

Mental Wellness

Stronger Immune System

Dealing With Stress

Practice Gratitude

With so many health benefits, practicing gratitude is a great way to keep up on your health and keep a positive attitude towards life. Sometimes life can get busy and it can be difficult to think of ideas on how to practice gratitude… but I’ve got you covered! Here are 3 simple tips on how to practice gratitude daily.

Do you constantly feel exhausted and drained? Do you wake up tired, struggle through the day, and count the hours until you can crawl in bed at night? In today’s post, I’m going to teach you how you may be unintentionally causing your low energy, and how to fit it! Ready? Let’s dive in to the five mistakes that are keeping you tired. Waking Up Tired, Feeling Exhausted, Drained, Low Energy, Lifestyle Changes, Mistakes, Wake, Count

Waking Up Tired

Feeling Exhausted

Lifestyle Changes

Do you constantly feel exhausted and drained? Do you wake up tired, struggle through the day, and count the hours until you can crawl in bed at night? In today’s post, I’m going to teach you how you may be unintentionally causing your low energy, and how to fit it! Ready? Let’s dive in to the five mistakes that are keeping you tired.

Health, wellness, mindset, habits, stress... it's all connected! What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference? That thing is mindset. Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset. And research is showing that it may be far more powerful than we thought. Health And Nutrition, Lifestyle Habits, Lemon Water Recipe, Mind Body Connection, Make Good Choices, Overeat

Health And Nutrition

Lifestyle Habits

Lemon Water Recipe

Mind Body Connection

Make Good Choices

Health, wellness, mindset, habits, stress... it's all connected! What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference? That thing is mindset. Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset. And research is showing that it may be far more powerful than we thought.

GRATITUDE IMPROVES SLEEP Practicing gratitude daily can help improve the quality of your sleep. If you have time before bed, try taking a few minutes to practice gratitude, whether that's writing in your journal or reflecting on the day you've had. It will help you fall asleep quicker and have a deeper, better sleep overall. Before Bed

GRATITUDE IMPROVES SLEEP Practicing gratitude daily can help improve the quality of your sleep. If you have time before bed, try taking a few minutes to practice gratitude, whether that's writing in your journal or reflecting on the day you've had. It will help you fall asleep quicker and have a deeper, better sleep overall.

Food waste is a problem for several reasons, and we can and should take small steps each day to do our part in lessening that number. While you're throwing away your hard-earned money on food you didn't eat, you're also contributing to the methane emissions and adding to your carbon footprint. Food waste will inevitably happen, but there are several helpful tips to keep it at a minimum. Storing Onions And Potatoes, Nut Store, Prevent Food Waste, Warm Food, Hard Earned, Do Not Eat, Carbon Footprint

Storing Onions And Potatoes

Prevent Food Waste

Carbon Footprint

Food waste is a problem for several reasons, and we can and should take small steps each day to do our part in lessening that number. While you're throwing away your hard-earned money on food you didn't eat, you're also contributing to the methane emissions and adding to your carbon footprint. Food waste will inevitably happen, but there are several helpful tips to keep it at a minimum.

Are you ready for energy, weight loss and feeling great to just be EASY? The Nourish For Life membership gives you everything you need in a step by step plan to reach your goals. Click here to join us! https://courses.compassrosenutrition.ca/membership Clean Eating Meal Plan, Clean Eating Recipes, Whole Food Recipes, Healthy Life

Clean Eating Meal Plan

Clean Eating Recipes

Whole Food Recipes

Are you ready for energy, weight loss and feeling great to just be EASY? The Nourish For Life membership gives you everything you need in a step by step plan to reach your goals. Click here to join us! https://courses.compassrosenutrition.ca/membership

Ready to kickstart your energy so you can feel amazing? Join me on this value packed FREE WORKSHOP where I'm spilling the beans on... *Why planning ahead is key to success and without a plan... you will keep struggling (so let's MAKE a plan together!) *2 secrets in nutrition you might not think of but are super important to both energy and weight loss. (And they are super easy!) *Why jumping from diet to diet, or counting calories or points will not last long term. Drop Weight, Lose Weight, Weight Loss, Live Training

Ready to kickstart your energy so you can feel amazing? Join me on this value packed FREE WORKSHOP where I'm spilling the beans on... *Why planning ahead is key to success and without a plan... you will keep struggling (so let's MAKE a plan together!) *2 secrets in nutrition you might not think of but are super important to both energy and weight loss. (And they are super easy!) *Why jumping from diet to diet, or counting calories or points will not last long term.

JOURNAL Mental wellbeing is just as crucial for a healthy lifestyle as physical wellbeing. Take a few minutes each morning to write in your journal. Write down some affirmations, things you are grateful for, or some morning thoughts. This helps clear your mind and sets a positive tone for the morning, encouraging you to make more healthy habits. Journaling and other mindfulness practices, such as meditation, also help lower stress. Morning Thoughts, Morning Habits, Mental Wellbeing, Physical Wellness, Mindfulness Practice, Move Your Body, Morning Workout

Morning Thoughts

Mental Wellbeing

Physical Wellness

Mindfulness Practice

Morning Workout

JOURNAL Mental wellbeing is just as crucial for a healthy lifestyle as physical wellbeing. Take a few minutes each morning to write in your journal. Write down some affirmations, things you are grateful for, or some morning thoughts. This helps clear your mind and sets a positive tone for the morning, encouraging you to make more healthy habits. Journaling and other mindfulness practices, such as meditation, also help lower stress.

If one of your goals for the new year is to get more exercise, or add in some more regular movement to your day, you will need to start planning your workout routine. But let's be honest, how many times have you started a workout routine only to give up a few weeks later? If you're tired of starting and stopping your workout routine, let's change that this year. With these simple strategies, you'll be well on your way to a workout routine you'll love, so you can stick with it all year long. You Fitness, Fitness Tips, Hour Long Workout, Best Of Intentions, Every Step You Take, Workout Session, Core Muscles

Hour Long Workout

Best Of Intentions

Every Step You Take

Workout Session

If one of your goals for the new year is to get more exercise, or add in some more regular movement to your day, you will need to start planning your workout routine. But let's be honest, how many times have you started a workout routine only to give up a few weeks later? If you're tired of starting and stopping your workout routine, let's change that this year. With these simple strategies, you'll be well on your way to a workout routine you'll love, so you can stick with it all year long.

Aim to eat within 30-60 minutes post workout to help your body recovery and to build those muscles you’ve been working so hard for. This meal should be approximately a 2:1 ratio of protein to carbohydrates. Do Exercise, Regular Exercise, Post Workout, Cardio Workout, Feeling Lethargic, Low Intensity Workout, We Energies

Regular Exercise

Feeling Lethargic

Low Intensity Workout

Aim to eat within 30-60 minutes post workout to help your body recovery and to build those muscles you’ve been working so hard for. This meal should be approximately a 2:1 ratio of protein to carbohydrates.

The Nourish Nutrition And Wellness Journal and Notebooks were created so that you could keep track of your Food, Exercise, Sleep and Wellbeing. Inside the journal you will be able to record your meals, snacks, water intake, fitness activities, moods, sleep and more on a daily basis over a 90 day period. There are 6 gorgeous covers and matching notebooks to choose from. Click below to shop. Improve Nutrition, Wellness Tips, Routine Planner, Meal Planner, Smart Goal Setting, Essential Oils Bath, Food Log

Improve Nutrition

Routine Planner

Smart Goal Setting

Essential Oils Bath

The Nourish Nutrition And Wellness Journal and Notebooks were created so that you could keep track of your Food, Exercise, Sleep and Wellbeing. Inside the journal you will be able to record your meals, snacks, water intake, fitness activities, moods, sleep and more on a daily basis over a 90 day period. There are 6 gorgeous covers and matching notebooks to choose from. Click below to shop.

When we view our habits as something we must do, it feels like a chore. This can lead to resentment and eventually cause us to give up altogether. However, when we see our habits as something we get to do—something that's beneficial for us—we're much more likely to stick with it. After all, who doesn't like getting things done? 10 Day Diet, Changing Habits, Health Goals, Getting Things Done

Changing Habits

Getting Things Done

When we view our habits as something we must do, it feels like a chore. This can lead to resentment and eventually cause us to give up altogether. However, when we see our habits as something we get to do—something that's beneficial for us—we're much more likely to stick with it. After all, who doesn't like getting things done?

Do you tend to start off the year with a lot of excitement and enthusiasm about what you’ll change and find your motivation waning by February? If this sounds familiar, your willpower may not be the real problem. It may be down to your choice of resolution(s) in the first place, especially if you’re picking ones that are likely to end in disappointment in the long run. These tips should help you to create resolutions that you find a lot easier to keep! Free Challenge, New Year Goals, Feeling Frustrated, Year Resolutions, Stress Less, Setback, Willpower

Feeling Frustrated

Year Resolutions

Do you tend to start off the year with a lot of excitement and enthusiasm about what you’ll change and find your motivation waning by February? If this sounds familiar, your willpower may not be the real problem. It may be down to your choice of resolution(s) in the first place, especially if you’re picking ones that are likely to end in disappointment in the long run. These tips should help you to create resolutions that you find a lot easier to keep!

NURTURE YOURSELF We spend so much time trying to plan the perfect gathering, cook the best food, choose the best gifts, and we run ourselves ragged in the entire process. Don't forget that in all of this, be kind to yourself. Set aside time to read a book, soak in the tub, get a massage, do your meditations, or whatever else fills up your cup. When you nurture your needs, you are much better equipped to nurture those around you. Aunt Betty, Unsolicited Advice, Getting A Massage, Frazzled, Holiday Feast, Tough Day

Unsolicited Advice

Getting A Massage

NURTURE YOURSELF We spend so much time trying to plan the perfect gathering, cook the best food, choose the best gifts, and we run ourselves ragged in the entire process. Don't forget that in all of this, be kind to yourself. Set aside time to read a book, soak in the tub, get a massage, do your meditations, or whatever else fills up your cup. When you nurture your needs, you are much better equipped to nurture those around you.

Are you looking for the perfect gift for your mom, sister, or best friend this Christmas? You’ve come to the perfect place. Here is my list of thoughtful self-care and wellness gifts you can give them this holiday season. Health Boost, Wellness Gifts, Gifts For Your Mom, Gifts For Family, Holiday Gifts

Gifts For Your Mom

Gifts For Family

Are you looking for the perfect gift for your mom, sister, or best friend this Christmas? You’ve come to the perfect place. Here is my list of thoughtful self-care and wellness gifts you can give them this holiday season.

The Holiday season has to be the hardest few weeks to stick to a healthy eating lifestyle. There is a constant temptation by sweets, treats, and just way too much food in general. I would like to share a few tips with you that have helped me in the past to stay on track between now and the end of the year so you can maintain your weight, or maybe even shed some! Holiday Gathering, Holiday Dinner, Healthy Eating Tips, How To Stay Healthy, Healthy Wraps, Raw Vegetables

Holiday Gathering

Healthy Eating Tips

How To Stay Healthy

The Holiday season has to be the hardest few weeks to stick to a healthy eating lifestyle. There is a constant temptation by sweets, treats, and just way too much food in general. I would like to share a few tips with you that have helped me in the past to stay on track between now and the end of the year so you can maintain your weight, or maybe even shed some!