I know the Summer heat is winding down in some parts of the country but it's still blazing in TN! So while this post may be a little late to the Seasonal party--hydration is important at all times of the year! Oh, and remember these masks adorned across our mouths a lot of the time, welp they have the potential to be a bit of a barrier, literally and figuratively!


Hydration plays a key role in many of our body's essential functions including body temperature regulation, cell function, digestion, excreting toxins through urine & bowel movements, nutrient absorption, metabolism are many more!


Of course when we hear hydration--we immediately think about drinking water. But, a quick reminder that our food contains water as well. Food like our fruit & veg contain some of the highest amounts of water--so just ONE more reason to try and sneak some F&V in at every meal. Cumbers, tomatoes, celery, lettuce, watermelon, Zucchini strawberries, cantaloupe, and peaches contain some of the highest water contents


So how much water do we actually need? Well--per usual--this depends on many factors when trying to calculate individual needs. How much water content is in the foods you consume, how many other beverages you consume, your sweat rate and not to mention-- your height, weight, gender, age, activity level, medication regimen, medical conditions, etc., etc., etc. I assume you get the picture--so--you're gonna have to figure it out a bit and consult your doctor if you are on any daily medications or medical conditions!


Check out our slides for some tips on how to estimate YOUR fluid needs!




We will have a few follow-up posts on tips on how to add more fluids into your daily routine and the importance of electrolytes. In the meantime, let us know how you're hydrating in these hot summer months and/or with your mask on during the day!



📚We've been in school now for a week or more and I'm sure the school lunch plan & prep fatigue is starting to set in! Are lunch boxes coming home barely touched? Are they running through the door hangry because they're famished? There are LOTS of reasons for this, but as I was reminded years ago, sometimes you do have to take an extra step(s) to pique our kiddo's interest in their lunches!

Here is a quick story that is well-known within my family & friend circle and still haunts me 10 years later...so it must be worth the share!

Here I am, mom of a toddler, runner & cross-fitter, & fitness business owner. My child was going to be packed the most nutritious lunch for daycare every day--and that is what I did. Quickly I began to notice the lunches weren't being eaten and the daily notes home would say "Pip did not seem interested in her lunch today."

🤣WHHAAATTTTT!?!?! My child didn't want to eat a homemade grilled cheese stuffed with green beans???? Exactly. That. Is. Gross! I would send the sandwich (and others like it), on ice (and FYI cold grilled cheese is NO cold pizza) and assume my toddler would just eat it as-is. Needless to say, I did a little research, put a little bit more effort into it, made some adjustments--and things got better. PERFECT--no. But, better!


🍎We eat with our eyes! And especially for our little ones, making food look appealing and jazzing things up a bit can really help! I mean the food industry spends BILLIONS marketing foods to kids in creative, colorful, appealing ways(I know, you know exactly what I am talking about)--so we need to bring our "A" games if we want to compete! I joke--kinda. It doesn't have to be elaborate, just try a few new strategies and see if any stick!

Check out our slides for a few simple tricks & let us know if you ever packed something like a green bean stuffed grilled cheese...and how that went!




Here are some of our favorite products linked!


Cupcake liners in bright colors and shapes - https://www.amazon.com/dp/B01KWTGAVQ/ref=cm_sw_r_sms_api_glt_fabc_A4V09ARTBGQGE1RKD07P?_encoding=UTF8&psc=1

https://www.amazon.com/dp/B01HPWDWT6/ref=cm_sw_r_sms_api_glt_fabc_D2AQ1VAZR2TS4P7PZV6Q


Toothpick skewers -

https://www.amazon.com/dp/B08X4R9S2R/ref=cm_sw_r_sms_api_glt_fabc_PDMFDMPAQQDSQX2K8PRF?_encoding=UTF8&psc=1


Happy-shaped cookie cutters to cut out fruit, veg, sammies -

https://www.amazon.com/dp/B07DM5ZN98/ref=cm_sw_r_sms_api_glt_fabc_MJSRBVR0HCT9PJ3AKH1E


Cute/sporty/creative sandwich bags/wraps -

https://www.amazon.com/dp/B085V5ZS8V/ref=cm_sw_r_sms_api_glt_fabc_68WGED2K5C84D2SBGB6X?_encoding=UTF8&psc=1

https://www.stasherbag.com/products/sandwich-5-pack?variant=39823307079859&gclid=Cj0KCQjwg7KJBhDyARIsAHrAXaEF9ugFLDB_36iV6T_Dd2pTU7LiCsLNhRtuFnDhO6Kp7r-0UWYUTagaAqpMEALw_wcB


Don’t we wish every day was national self-care (or relaxation day)? Instead of wishing and waiting for this one day of the year (which happens to be on Sunday) to give you the permission to relax, implement self-care into your daily routines.


Just like our last post on quick balanced dinners, this doesn’t have to be elaborate, time-consuming, expensive, or luxurious. Take a few minutes to practice a behavior (or fill in your own) that helps fill our cup, instead of taking from it!