https://www.makennawesley.com/blog daily 0.75 2025-04-23 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/ce826c95-c987-44ab-918e-fc7fdb200b09/brittney-weng-P-BPGW56GFo-unsplash.jpg https://www.makennawesley.com/blog/q1-recap monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334038376-FNOYP11BCX7312SOHHBS/IMG_4139.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334004043-BXSBNJMKGPAW4UW7TBRU/IMG_4231.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334003863-N9L6WF87942BWK3IKWLX/IMG_4288.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334050208-NSRZDOJDRFYPRHB8Q2DL/IMG_4920.JPG Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334088967-J66LB6T6EZ06MN0GKO49/IMG_3699.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334014691-2XPJ1SWJCD2HLFUNFRPS/IMG_6692.JPEG Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334052302-EHIKXP3WSBRQ1ZLS22BT/IMG_4250.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334066381-EJY9V1SHN0PIFS6KJR44/IMG_4035.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334072608-FRKFUA1W5EH4TI79X2F5/IMG_3999.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334267404-1WML2MWWBZDXJ7Y5RJJZ/IMG_3535.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334080046-ZPHVEGD3CQ1OGY7V1426/IMG_3934.jpg Blog - Q1 RECAP https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1745334089902-QCXK8KAFQ87UNTCFK2NE/IMG_3932.jpg Blog - Q1 RECAP https://www.makennawesley.com/blog/november-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036272582-TID4QFFAKLVFNDPDUQ9G/IMG_3205.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036283177-LL5YMZ9BN9BG7CH72TN5/IMG_4086.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036253060-ND090Y4RVWMO6ZO2VVK5/IMG_3155.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036232755-VD9J6S9JTC09V7WQHWXL/IMG_2925.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036235235-53OE9E9JYV34500CXY3J/IMG_2985.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036257051-R6DGOC9917L32N2X848A/IMG_3169.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036242058-ZZSX86Q5VEZ35NDQ6VYR/IMG_3126.jpg Blog - November R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1734036280333-YDBBEQ3IV3CPFEUASBII/IMG_3263.jpg Blog - November R.E.C.A.P. https://www.makennawesley.com/blog/2024-holiday-wellness-gift-guide monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1732573064392-7M8VBO331W2K8BK7XEZJ/Simple+Gift+Guide+Photo+Collage+Instagram+Post.png Blog - 2024 Holiday Wellness Gift Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.makennawesley.com/blog/ocotober-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449324717-E7KKILII7ZW2X8CIW575/IMG_3225.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449324910-JMJLIY8U8TOSPRJN6PJ3/IMG_3276.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449320518-TS7SZCTUDKKAKLFLAFIA/IMG_2631.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449321964-DW5XPZU4SBBTDLJFK3JZ/IMG_2700.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449322702-87VO5S3GQXH09WUQ728W/IMG_2818.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449321491-HCQ64FZP4UJCXLST9IFM/IMG_2643.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449322866-ZS2U0C58EKB7NYD35G1U/IMG_2840.jpeg Blog - Ocotober R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1731449325916-DPPT4PSUKVAF7085GXP9/IMG_6349.jpeg Blog - Ocotober R.E.C.A.P. https://www.makennawesley.com/blog/women-in-wellness-meet-devin-shaye monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/0e0ed347-0f0b-4650-8bb5-fb97c05de94a/IMG_2946.jpg Blog - Women in Wellness: Meet Devin Shay! - Tell us about yourself! What inspired you to become a holistic esthetician? To be quite honest, growing up I had never heard of an esthetician. My mom was not into makeup, skin care or anything quite like that but she did see a massage therapists & acupuncturist. I was instantly inspired by their holistic approach and care. I loved playing in the kitchen with teas, oils, and honey and even had a holistic wellness book for my pets as a teen. When I learned what an esthetician was in 2008, I dove head first into beauty school. I graduated the Bellus Academy in 7 months with a certificate in Makeup Artistry & received my CA Esthetician License in 2009. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/01e93711-f4f7-4f3b-adff-0639ef49ba83/Beige+Minimalist+Skincare+Tips+Instagram+Post+.png Blog - Women in Wellness: Meet Devin Shay! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/3ac3b3b1-d6fb-4cb6-bf24-d2fddbf6eaab/IMG_2945.jpg Blog - Women in Wellness: Meet Devin Shay! - I have to ask, what is your current skincare routine? I love love love skin care and have so many product favorites. Always have to have Botnia's seasonal hydrosol!! My current skin care routine is Marie Veronique's Pure + EO Free Oil Cleanser, Hypotonic, Soothing B3 Serum, C-Therapy, and Barrier Restore Serum. I’m waiting on my restock of Barrier Lipid Complex so I’m currently using Tata Harper's Superkind Bio-Shield Face Oil + non nano zinc SPF or RMS Tinted SPF. What is the most rewarding part of your job? Being your esthie bestie! No, really, taking care of you all is the most rewarding part of my job. You are on a desert island and can only take one product. What would you bring? Face to Chest Hydration Mask from Marie Veronique. https://www.makennawesley.com/blog/september-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842821287-FV8R49L8BKBJL5D4QQ9Q/IMG_2239.jpg Blog - September R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842819172-MD1LLONSONGX1LK8M4AU/IMG_2238.jpg Blog - September R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842797532-Y1V4L427PQJCZPMNTKXU/IMG_1680.jpg Blog - September R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842798724-49EVVXQT544RK30UO6RD/IMG_2400.jpg Blog - September R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842804880-YJFJY6UCR5N03FO2XXCS/IMG_1752.jpg Blog - September R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1728842813317-I8BTY7BFYGOSI0GDW4QO/IMG_2452.jpg Blog - September R.E.C.A.P. https://www.makennawesley.com/blog/push-past-your-plateau monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/34c69882-a95a-4fe8-a4e2-0cd6da7994a8/MM+Photo.jpg Blog - Push past your plateau - Fuel your body. Consistency also applies to your diet. Just like a car needs fuel to run, your body needs quality, whole foods including healthy fats, carbohydrates, and protein to perform and feel its best. Eating healthy doesn’t have to be overcomplicated; if your goal is to build muscle, aim for about 0.7-1g of protein for each pound of body weight. Be wary of added sugars that are often added to protein bars or processed foods, too. Pro tip – use ChatGPT to help you with ideas for high-protein meals if you need inspiration! You can put in specific prompts like: Create a high protein weeknight dinner plan for 5 nights with each meal containing at least 30 grams of protein. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/919b9704-8451-4a85-b5bc-5fb803296f4e/IMG_2437.jpg Blog - Push past your plateau - Evaluate your alcohol intake. I’m all about balance and enjoying a cocktail or glass of wine in moderation, but you might be sabotaging all your hard work in the gym with those 1-2 glasses of wine each night. Not to mention even one drink can wreak havoc on the quality of sleep you get. Alcohol intake before bed reduces the amount of deep sleep you get, which is the stage in your sleep cycle where your muscles grow and repair, your immune system is refreshed, and your brain flushes out toxins. While you might fall asleep faster after a few drinks, the quality of your sleep is significantly impacted, which impacts your energy levels, and mood. https://www.makennawesley.com/blog/how-the-latest-social-media-trend-can-improve-your-health monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/81bb08e6-48f0-48be-9b9c-74dcda90ba47/IMG_0248.jpg Blog - How this viral trend can improve your happiness - What is Dopamine? Dopamine is a hormone and a type of neurotransmitter (think of a chemical messenger) that is made in your brain. The nervous system uses this neurotransmitter to send messages from your brain to your body and between nerve cells. Many people refer to dopamine as the “feel good hormone,” because it’s how we feel pleasure and rewards. When you do an activity that makes you feel good, your brain releases a rush of this hormone. If you’ve ever heard of the term “runner’s high,” it’s that same concept; your brain releases a rush of endorphins after accomplishing something that makes you feel good. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1046316e-318e-417b-ab22-38dae79a89d0/IMG_2391.jpg Blog - How this viral trend can improve your happiness - Entrees are more of a time and energy investment and require a little more effort or planning. Examples include treating yourself to a pedicure, going to a workout class, or playing golf. They take more planning but come with bigger rewards. Snacks are the passive activities that can be done while multitasking. These are things like listening to music, podcasts or meditations while driving or getting ready. They seamlessly blend into your routine without needing extra time. Desserts are the dopamine-boosting treats that should be enjoyed in moderation. Social media is a perfect example – great in small amounts, but overindulgence can make you feel worse. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1e80d863-a721-477f-bdee-9f6fb3479829/IMG_2324.jpg Blog - How this viral trend can improve your happiness - *Create your Dopamine menu in the notes section of your phone to come back and reference when you are tempted to reach for social media! https://www.makennawesley.com/blog/august-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595054328-3GQSWI0ED3GTXHRHVUUE/IMG_1987.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595051681-Y58QTY5FNEE16G6B70VA/IMG_1943.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595058549-14PRGB048QABAT22OTVR/IMG_9483.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595058946-G384HBTPSPYVZ7R4P66I/IMG_2105.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595062024-1W6B2PSRDGK84J8YZXPL/IMG_2011.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595071019-WDINUKY5X811O58QY8V7/IMG_1994.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595072209-274RFDYQOJNVC8MQ8J1H/IMG_2206.jpg Blog - August R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1725595075901-MOIJKIRURG2K7PZ6QT8L/IMG_2767.jpg Blog - August R.E.C.A.P. https://www.makennawesley.com/blog/women-in-wellness-meet-alicia-wolf monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/8a8347c9-1876-421c-a215-8a1a6179c746/Dizzy+Cook+-+Alicia+Wolf.jpg Blog - Women in Wellness: Meet Alicia Wolf! - Tell us about yourself! What is your background and what led you to create The Dizzy Cook? Originally, I worked in product development for a watch brand (MICHELE), but I always had a love for cooking and did different culinary programs just for fun. I was hoping to get promoted at my job when I began experiencing dizziness and vertigo attacks that were debilitating. I could no longer drive or work. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/e1e4fa37-072d-4a11-8e78-af04d8290b28/Scoop_of_lazy_lasagna+-+Alicia+Wolf.jpg Blog - Women in Wellness: Meet Alicia Wolf! - What is the most rewarding part of sharing your health journey, recipes, and resources with your community? Every day I usually get 2-3 messages or emails saying I changed someone's life. These people were suffering before, but with my tips or recipes they've decreased their migraine days significantly. I've seen people be able to go to college again, enjoy a family vacation that they've missed the last 10 years, or have a symptom-free wedding day because of what I do. It means the world to me and always reminds me I'm in the right place. I definitely wasn't helping people like this in watch design! https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/60f86913-eca8-4db0-b2d5-20c7dc10ecc7/IMG_0361+-with+books+copy+-+Alicia+Wolf.jpg Blog - Women in Wellness: Meet Alicia Wolf! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/8e57094d-bf87-4e30-b756-3e6378c3c374/Dizzy+Cook+Avulux+Mothers+Day+-+Alicia+Wolf.jpg Blog - Women in Wellness: Meet Alicia Wolf! - How do you balance entrepreneurship and motherhood while living with a chronic health condition? To be honest I don't feel like I should be giving advice on this because most days I feel like I'm failing. It's really hard to do both. When you're winning at being a mom, your career is taking a backseat. When you're winning at the career, you feel like you're not doing enough with the kids. And some days I'm working - literally telling people they should be resting - all while I should be resting haha. You just have to take it one day at a time. https://www.makennawesley.com/blog/july-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722902010892-JOLXA3XFJRY4FO3UI7FK/IMG_1811.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722902011777-CSFZ26JOW13Q0EZN986A/IMG_1614.JPG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901797667-5LYCU3NGXO7MXPK7F7V5/IMG_1486.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901801750-7W52IUB0R12BCX89KZLF/IMG_1841.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901792617-VTI9V4E2PN34HEDMM44F/IMG_1456.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901793092-Z5F2U8N1MERO7OT8DESG/IMG_1482.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901799671-GHZSJ02LGNR5645EM54B/IMG_1650.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901796924-T63S1WPBNHE0ONFKRIPU/IMG_1512.JPEG Blog - July R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1722901800356-0ROMBEFJURO559U0GRO3/IMG_1790.JPEG Blog - July R.E.C.A.P. https://www.makennawesley.com/blog/get-the-most-out-of-your-next-lagree-workout monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/69de9fff-6b40-4a66-8fb8-5ea5b181ce95/photo+mar+01+2024%2C+14+14+05.jpg Blog - Get the most out of your next Lagree workout! - What is a neutral spine? There are three main parts of the spine – the cervical spine (neck) which supports the head, thoracic spine (middle back) and lumbar spine (lower back). Our spine wasn’t built completely stacked upright, there is a natural S-curve that travels from the neck to the tailbone when you are standing upright, which creates your neutral spine. Since everyone is built differently, there is not a “one size fits all” neutral spine. Want to find your neutral spine? Stand upright in the mirror facing the side and notice where your natural C-Curve is. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/05ef3d3d-aff5-40b1-9ac8-17f5867ac9da/photo+mar+01+2024%2C+14+14+32.jpg Blog - Get the most out of your next Lagree workout! - Not feeling the exercise Occasionally I’ll hear newer clients say they can’t feel the exercise where they should. The most common reason for this is tempo: when you go through the exercises too quickly, you won’t feel anything. You may have seen memes online about how fitness instructors count super slow; I promise it’s because we want you to get a good workout, not because we are trying to torture you, ha! Also, try honing in on your form. If you are not set up in the correct alignment, you risk injury and might feel the move in the wrong places. One of the key parts of Lagree is effective tempo which is why this workout is so effective. https://www.makennawesley.com/blog/create-your-summer-bucket-list monthly 0.5 2024-12-19 https://www.makennawesley.com/blog/my-simple-non-toxic-morning-skincare-routine monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/8454ea3f-a9e6-416e-b252-be5d3ebe0341/Morning+Makeup+Image.png Blog - My simple, non-toxic morning skincare routine - SPF. If I’m using foundation during the day, I’ll prep my skin with Summer Fridays mineral milk SPF which pairs really well with the other Summer Fridays skincare products and doesn’t have a greasy feel. If I’m going sans foundation but still want a little coverage and sun protection, I’ll wear this caffeinated sunscreen with a little bit of concealer. Conceal. I’ve been a fan of the Fitglow Beauty concealer for years. The clean concealer has a smooth, creamy texture and I love that the ingredients also act as a skin treatment which reduces fine lines and leaves skin feeling stronger. Just a little bit under the eyes goes a long way, and a tube usually lasts me 4-5 months. https://www.makennawesley.com/blog/may-recap monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267106699-L0EBDA0QP8CBG1V1GMYN/IMG_0543.JPEG Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267106549-JWHI5YA9L79FMN6MRMHG/IMG_0603.JPEG Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267108969-KPOW4WBNRTRS05DCFH5L/IMG_0849.JPEG Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267109359-POE8X37XMXS0HWPWLOVU/IMG_0943.JPEG Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267151677-DZ4OKXJW9I1B2ZU1Y2RP/IMG_1588.jpg Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267111471-PUNAVZHJJOXXVBPRTW7Y/IMG_2201.JPEG Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267151724-MU35J8B9N61I2TIF3QJT/IMG_1022.jpg Blog - May R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1717267112745-3840YE0FFHSJ2WAQDSS6/IMG_9908.jpeg Blog - May R.E.C.A.P. https://www.makennawesley.com/blog/whats-in-my-gym-bag monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/what-im-adding-to-my-costco-cart monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716165814253-LXVFC3AZJ9QDV9HDYWRF/IMG_0745.JPEG Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716165826487-UPZRUDYI097AQGO6UMFC/IMG_0751.JPEG Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716165832601-VDMC52TP2KJCOR74OO2T/IMG_0756.JPEG Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716165841855-YV8PELHOBXGAB8HW6Q5I/IMG_0760.JPEG Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716165847820-NAILA8OEYBA92XR3713W/IMG_0762.JPEG Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716166099585-12UGVTPV5NA9PU2SN603/IMG_0793.jpg Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716166102958-ZK8GV5JQNORBY9CBYIJI/IMG_0795+%285%29.jpg Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716166163875-R9N7OL7RJ7YM68ZKC2N4/IMG_0906.jpg Blog - What I’m adding to my Costco cart https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1716166367385-1C8QMHG2QZCK3J2SQIX4/IMG_0870.jpg Blog - What I’m adding to my Costco cart https://www.makennawesley.com/blog/april-recap monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515899322-JX510UEY53HPV273MGBI/IMG_0028.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515901173-LDB8XSNG13BJSDQLLM90/IMG_0214.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515902583-R3N6DI5ZZRF8EG8S8C3J/IMG_0220.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515902875-ORX3MV2DMCR2LF3M3760/IMG_0333.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515906141-9ZPSH6LZJICAHHC69MIG/IMG_0471.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515906984-6JXFIX5KWLD5ZJSZOS6J/IMG_1944.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515909257-26ZC9PPJX1AARJVBK50G/IMG_2011.jpg Blog - April R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1714515909891-34R6X60FSZXAPWGJ2TWF/IMG_2301.JPEG Blog - April R.E.C.A.P. https://www.makennawesley.com/blog/women-in-wellness-meet-abbey-yoder monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/3736c1ec-9f07-4c6b-8e4b-09799bb52f02/crbcreative-52.jpg Blog - Women in Wellness: Meet Abbey Yoder! - Tell us about yourself! What inspired you to get into the fitness space? I grew up in Maryland and pursued dance and ballet that moved to Philadelphia, New York, and Chicago and now Arizona. I danced with the Joffrey Ballet in Chicago and was also a Physical Therapy Aide which both gave me experience in functional body training. After I decided to stop dancing, I started at ASU, got certified in Yoga and my 500 hour Pilates training as well as the Forma training. I knew that while I was dancing and using Pilates as my cross training, I wanted to pursue it more because of it’s versatility, functionality, as well as it’s accessibility to people of all phases and walks of life. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/f8542eae-988c-4e43-90fc-f5c96eca2ab4/IMG_9669.jpg Blog - Women in Wellness: Meet Abbey Yoder! - Reformer Pilates: Provides resistance training with springs Versatile for different resistance levels and exercises Supports proper alignment and is beneficial for those with injuries Offers dynamic movements for stability, coordination, and strength Mat Pilates: Accessibility and convenience Focus on core strength and flexibility Improves balance, coordination, and body awareness Affordable and minimal equipment needed (but I do love a band, ankle & hand weights, a ball and sliders to mimic the reformer feeling) https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/6bfc2e46-1131-47de-b2db-744ecafaccc0/IMG_3046.jpeg Blog - Women in Wellness: Meet Abbey Yoder! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/0bc2bd76-b23c-4d9e-a259-a638e1a5d8c3/Abbey1.jpg Blog - Women in Wellness: Meet Abbey Yoder! - As an instructor you give so much energy to your students and community every day. How do you prioritize your mental health and stay grounded? I honestly get more energy from teaching and being a part of community than I ever would by myself. It fills me up in a way that my soul feels content after classes. The lead up to classes and events are more stressful for me and my anxiety, but I combat that by listening to my playlist, formulating my classes and visualizing how I want it to go- I used to do the same before dancing performances. I stay grounded by showing up as my authentic self, my “teaching self” is the same way I show up outside- goofy, not striving for perfection but rather doing my best. Family and friends are definitely grounding forces for me as well https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/10490788-c1e3-4715-a042-dddb9ee761ee/Tezza-3205.jpg Blog - Women in Wellness: Meet Abbey Yoder! - What does wellness mean to you? Wellness, to me, encompasses a holistic approach to health and well-being that goes beyond just physical fitness. It includes mental, emotional as well as a sense of balance and fulfillment in various aspects of life. Wellness involves taking care of yourself through healthy habits, self-care practices, positive relationships, personal growth, and finding a sense of purpose and meaning. It's about striving for overall wellbeing while knowing that perfection is never the goal, rather taking little steps everyday that remind you to be present. It’s about leaning into what you need mentally, physically and emotionally and knowing that we are all on our own journeys, to not compare but rather keep learning from each other and through every phase of life that we go through. That’s wellness to me. https://www.makennawesley.com/blog/what-i-eat-in-a-day monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/your-guide-to-holistic-health monthly 0.5 2024-03-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/3d908258-4981-434e-8166-d81374d2a8dd/Wheel+of+wellness.jpg Blog - Your guide to holistic health - Make it stand out Wheel of Wellness https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/3dd9bb81-cbff-47e0-a5fd-c75b189fca7c/wheel+of+wellness2.jpg Blog - Your guide to holistic health - Make it stand out Example of a completed wheel https://www.makennawesley.com/blog/february-recap monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179890974-1XXF307ATTFN5HM8ERV5/Photo+Feb+24+2024%2C+4+23+25+PM.jpg Blog - February R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179892996-IHZC6V4AC64ORNBYZ0XC/IMG_3447.jpg Blog - February R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179895763-L9TNMXJJZD89IXB2QS61/IMG_3537.jpg Blog - February R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179903484-W5GI5CSFZF94CUI750YH/IMG_3639.jpg Blog - February R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179919365-LIPS8S4HD9W6AUJ7S7TT/IMG_0500.jpg Blog - February R.E.C.A.P. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1709179939371-Q9ECZWGH5UL2YJQ8BG0V/IMG_3756.jpg Blog - February R.E.C.A.P. https://www.makennawesley.com/blog/what-i-wish-i-knew-before-becoming-a-lagree-instructor monthly 0.5 2024-03-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/b7c3e8b4-95b6-4f6a-84e0-8f6989eec802/TiffanyKeltererPhoto_MakennaWesley-6124.jpg Blog - What I wish I knew before becoming a Lagree instructor - It will take time to build out your teaching schedule. I get it; you’ve received your certification and you are itching to start teaching! I was there, too. As a new instructor, I wish I would have realized that it takes time to be hired by a studio and receive a permanent block of classes. In my experience, most studios start off with adding new instructors to their sub list which is an amazing place to start! You get to meet the clients, become more familiar with coaching group classes, and start to build your presence at a studio. After you’ve subbed for a few weeks to a few months and a permanent spot opens on the schedule, the studio will then start to offer those blocks to new instructors. Don’t be discouraged if you don’t get hired for a permanent slot right away. It took me months from the time I received my certification until I received my first block of classes. Studios are always looking for subs and depending on so many factors, it might take longer for you to score that block of classes that aligns with your schedule. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/0c1c63d8-6d33-492f-a938-e57f013fbbb5/IMG_3636.jpg Blog - What I wish I knew before becoming a Lagree instructor - You will have nightmares about oversleeping for the early morning classes. Sorry, this one never goes away, ha! I’ve talked to multiple instructors who also coach early morning classes and this is something that happens to all of us every so often. I always set a backup alarm for my early morning classes just in case I do happen to hit snooze. Stick to the basics. I made the mistake of trying to incorporate too many “hard” moves into routines just to make it seem like I was experienced. I highly recommend sticking to the basics when starting out as a new coach – you will make it way easier on yourself and, in my opinion, some of the foundation moves are the hardest (even for veteran Lagree clients!). https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/d116bb9d-f28a-43fa-988a-0ca9456bb04f/484A9812.jpg Blog - What I wish I knew before becoming a Lagree instructor - Never lose the beginners mindset. If you take anything away from this post, take this tidbit: I’m always taking other instructors’ classes to learn something new. I recently even had someone record the audio of my class so I could find ways to be more concise and grow (TY Melissa!). I also found it extremely helpful to take the Level 2 Lagree certifications to refine my skillset and love following Lagree accounts on Instagram for helpful tips (some of my favorite follows are @lagreefitbyheather , @teachlagree , and @lagreewithkylie). https://www.makennawesley.com/blog/women-in-wellness-meet-jenny-tucker monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/49719a1a-7f31-4983-93f1-64b9c6462668/tucker+family+2023-51.jpg Blog - Women in Wellness: meet Jenny Tucker! - Tell us about Centerline Community! The Centerline Community is a virtual support community for new moms. We provide support, education, and empowerment through virtual groups, workshops, classes, and events and have an online community connecting new moms at any stage of motherhood. Our mission is to help fill the gaps in perinatal and maternal healthcare and in support for parenthood because motherhood can be isolating and support can be challenging to find, but it shouldn't have to be. We believe moms (and all parents) deserve MORE so we're setting out to provide it. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/51cc677e-4889-4a1c-855b-7ea20d5fe341/tucker+family+2023-14.jpg Blog - Women in Wellness: meet Jenny Tucker! - What programs and offerings can Centerline Community members expect? Members can expect spaces and opportunities to connect, learn, and feel seen and heard. When I became a mom, after the first few weeks of meals and flowers and texts, it felt like all the support just kind of disappeared, and it was really lonely. This community was the only thing that really kept me afloat. We just launched a brand new membership offering called The Mothership that includes access to our online community and in person meetups on the central coast (we have a physical presence in SB, Santa Ynez Valley, and Ventura with more cities on the way!) twice monthly support groups, workshops and Q and A sessions on everything from pelvic health, mental health, and baby sleep to sex and intimacy, lactation, and toddler tantrums. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/183afe77-4317-497d-9c12-6f59eae2594d/jenny+newborn+session-20.jpg Blog - Women in Wellness: meet Jenny Tucker! - How do you prioritize your mental health? First and foremost, I am on medication and I go to therapy. I think it's important to normalize those things, especially for new moms. I had a lot of resistance to getting help for what ended up being undiagnosed Postpartum Anxiety, Postpartum Depression, and a condition called DMER (dysphoric milk ejection reflex). And PS if anyone reading this wants to talk, please message me! You are not alone. I also notice that if I don't eat whole foods, get time outdoors, or move my body, that I do NOT feel like myself and can easily fall into a funk mentally. So I prioritize those things and I am vocal with my husband and support system about making sure there's time and space to make them happen. I also finally dropped the guilt around utilizing childcare, and will schedule a babysitter so I can go to yoga or take a couple hours alone. It's so worth it! https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/60057475-c3dd-4f10-8f16-6434b259a558/jenny+newborn+session-71.jpg Blog - Women in Wellness: meet Jenny Tucker! - What are some ways friends or family members can provide support to new moms? Such a great question, thank you for asking this! First, when it comes to a loved one having a baby, take some time to wrap your head around the fact that this is not about YOU, and it's also not about the baby. This is about the mom. I truly believe that if we change the way we support new moms, we can change the world and heal parts of our culture that are causing a lot of harm. In dominant American culture, we are not educated on fertility, birth, postpartum, breastfeeding, or matrescence (the transition to becoming a mother). So it is super common for people to think they're support a new mom when they're really adding stress. If a new mom says or does something that surprises or confuses you, or that you don't agree with, give her the benefit of the doubt. Trust her. Don't ask to hold her baby. Her newborn still thinks he's part of his mom's body until at least six months of age. Six months! So you can imagine that a two week old baby crying for his mom is really, truly in distress. Separation from his mom's touch can be detrimental to early development and for healing to mom. There's so much more going on than any of us realize. This is part of Centerline's mission is to educate people on these things and normalize it all. And don't expect her to get off the couch or even out of bed at first. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/5b070f6f-14fe-4395-9cd7-9212abd20bf7/tucker+family+2023-295.jpg Blog - Women in Wellness: meet Jenny Tucker! - What's next for Centerline Community? It changes every day! I personally have so many ideas and the team continues to grow which is so exciting. We are definitely excited to create more in-person offerings in additional cities because that face to face interaction for moms is so crucial. It's said that the oxytocin produced between two moms interacting is similar to that produced when a mom snuggles her new baby. It's a warm happy feeling that literally changes the brain, in the best way. Moms need each other. https://www.makennawesley.com/blog/better-health-starts-with-your-brain monthly 0.5 2024-03-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/4b0f9dd0-4a3d-4184-930e-23ee48b6fa3e/IMG_2997+%281%29.jpg Blog - Better health starts with your brain - Meditate It’s no coincidence that meditation has gained popularity. Taking time to quiet the mind and observe your thoughts is such a powerful way to reduce stress, anxiety and increase self-awareness. Some of my favorite meditation apps are Insight Timer and Superhuman. Not into guided meditations? Set a timer on your phone and practice stillness for a few minutes, working your way up as you progress with the habit. Learn a new skill One of my favorite intentions to set at the beginning of each year is learning a new skill. Some ideas I’ve incorporated over the years have been learning guitar, golf, and this year I’m itching to learn how to play pickleball. Learning something new retrains the brain and can be especially helpful for people who are naturally hard wired for stress. Consider this your nudge to finally learn that new language or step out of your comfort zone to start a new hobby. Exercise Regular exercise reduces stress and increases dopamine which is a neurotransmitter made in your brain. Dopamine (known as the “feel good” hormone) contributes to feelings of pleasure and motivation and positively impacts sleep, mood, and memory. No matter what your current fitness level is, try to get some form of movement daily – whether that’s going on walks, doing workout videos at home, or going to your favorite group fitness class. https://www.makennawesley.com/blog/january-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475770337-A2Y5G98HAUSHB07H8UVQ/14217B15-2D52-49EF-823E-2F3A0CED6B5D.JPG Blog - January favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475770405-Y868Z8X5HBNKGIXXFUG6/CBD39DD9-BCD7-41FA-A75C-93D423CA49B7.JPG Blog - January favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475774053-9Q3ETDNH188Z9I9IZQMM/IMG_2408.jpg Blog - January favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475775006-0BFCQPYD8BH8VGH3TK2K/IMG_2931.jpg Blog - January favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475776906-COOVHB8XUXYFJVIWO1VY/IMG_3226.jpg Blog - January favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1706475798618-Z801FJXZP9AB03XAZLRB/IMG_3177.jpg Blog - January favs https://www.makennawesley.com/blog/women-in-wellness-meet-dr-ashley monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1d6c221b-8ff8-442e-bfc0-ab5490ec6d29/dr+ash.jpg Blog - Women in Wellness: Meet Dr. Ashley! - As a 3rd generation resident in Point Loma, Dr. Ashley takes pride in being of service to the local neighborhood. She works with individuals who are stressed and in daily discomfort to rebalance their bodies using acupuncture, herbs, and ancient Chinese Medicine techniques. Dr. Ashley integrates this 3,000-year-old practice to the current medical needs of each patient. She’s not only treating the symptoms, but her gentle approach also focuses on healing the mind, body, and spirit. What I love about Dr. Ashley is that she takes time before every session to listen and get a big picture of any health complaints or ailments that you are experiencing. Her studio is so calming and her energy is so welcoming. I feel like I’m catching up with a friend at each session and often forget I’m her patient! Once we’ve gone over how I’m feeling, she strategically places the needles on points of the body customized to my specific needs. This re-establishes the circulation and effectively brings the body back into balance naturally and safely. Dr. Ashley is a wealth of knowledge and I always leave each session with resources and tactical recommendations custom to my health. Dr. Ashley has graciously taken time to answer some common questions around acupuncture and Chinese Medicine. Let’s learn about how this wellness practice may just be the missing link to your holistic health routine. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/4138a6c2-f8d2-4973-a265-2af2317767ae/Dr+Ash2.jpg Blog - Women in Wellness: Meet Dr. Ashley! - What is acupuncture? Acupuncture is an ancient Eastern medical therapy that involves the use of tiny sterile needles to activate key areas of the body to alleviate discomforts and optimize the health of body systems. Acupuncture is used to regulate the central nervous system, promote circulation, decrease inflammation, and lesson tension (including physical and emotional). With this holistic and balancing approach, the body can be highly receptive to healing. Who can benefit from acupuncture? Anyone can benefit from acupuncture, and I mean it! If you have any discomforts in the body acupuncture can help. Everything from inflammation, nervous system dysregulation, stress, pain, immunity dysfunctions, reproductive issues, mood shifts, digestion discomforts, life transitions, and even cosmetic aging. Acupuncture is an all-natural solution for instant relief and helps rebalance, recharge, and recover. How does acupuncture work? Acupuncture treats pain by activating your brain to release your own body’s natural pain killers (natural opioids), dump your body’s natural feel good hormones (serotonin and dopamine), and activates your parasympathetic nervous system (also known as “rest an digest”) to enhance circulation throughout the body. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/c46f1d6d-fc6a-4ddb-8ffd-b281c7dedbca/Dr+Ash1.jpg Blog - Women in Wellness: Meet Dr. Ashley! - What led you to become a Dr. of Acupuncture and Chinese Medicine? My interest in medicine began at a very early age when my younger sister was diagnosed with a genetic disorder where she seized and was sick for most of her infancy. Watching my sister’s success with homeopathic care convinced my family and I that this would be our method of care for the family. Chiropractic, homeopathic, acupuncture, and herbal remedies aided us in a way traditional medicine never could, blessing my family, and sister with health and joy. In 2009 I was rear-ended in an auto accident, resulting in over two years of chronic neck pain and I found myself looking at life very negatively. Remembering my sister’s hardships I turned to acupuncture, massage, and Chinese herbal formulas. These alternative modalities brought me the results I had been longing for. These methods left me feeling powerful and positive. I was able to find vitality within myself again. I knew I wanted to work in the healthcare industry but once I saw the full range of care Chinese Medicine had to offer, it just clicked that this is something I would love to do. Chinese Medicine hits all angles needed for true healing – treating pain, emotional components, and the nervous system. Mind-body-soul approach to wellness is how our ancestors lived thousands of years ago and I want to share its power to the world. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/53c1261a-e57f-4f23-a763-bbc0f0af6d51/acunest.jpg Blog - Women in Wellness: Meet Dr. Ashley! - My mission is to provide quality care by integrating western science with Traditional Chinese Medicine. I strive to empower my patients with education to promote their wellbeing and longevity, all of which make my job very fulfilling. Give us one tip from Chinese Medicine that anyone can implement into their daily routine. Moderating action (Yang) and rest (Yin) is the key to a balanced life. A second tip from me: eat whole unprocessed foods and eat with the seasons. What does wellness mean to you? To me wellness is a daily practice of implementing healthy habits to enhance mental and physical outcomes so that you can be and do your best to optimize your quality and quantity of life. https://www.makennawesley.com/blog/how-to-write-a-killer-lagree-routine monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/investments-i-made-in-2023-that-improved-my-health monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/december-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746617918-4M0I2MFFM9LZ1NBIYSQ6/IMG_2168.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746626043-Y0JC9S3SRHYLJXJ65AFA/IMG_0852.jpeg Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746636523-F956RZNKGQV7W04LND0X/IMG_2320.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746641101-R7Y0FSOL65G8ZODOZJ5T/IMG_2328.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746649404-QCZ55KSBZFOSS5BVZ4L3/IMG_2336.jpg Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746655470-JKF95H9A3QRV4ORJQSFR/IMG_2418.PNG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746661533-ZL0W0F4T3DXG5I7EDHZY/IMG_2453.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746667771-JGQQTV3DBKPYDXEXIVVF/IMG_2525.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746674472-N0F2A0OCRRF9QJ57U8RT/IMG_2570.JPEG Blog - December Favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702746678653-8Z5V4AH85DQK4ROBS3XR/IMG_7489.JPEG Blog - December Favs https://www.makennawesley.com/blog/in-a-pinch-your-last-minute-wellness-gift-guide monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702496494460-G089HRYX1LDPYGZW8SC6/kindle.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702496496687-065Y93MNHHU5KKPFTK1H/fp.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702496498866-ZW9W190ESLKW6WMJRNZH/Dr+Dennis+Gross.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702496501263-8N1EILZ4V8QQB6G86WT7/BB.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702496503020-U4FFMHS88N451DNR5HCI/headphones.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702497837173-K7JD6JU6C1IBWJ2HKU4O/sip.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702497883885-B2ECJV5L3U6X7NXPDMCO/mol.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1702497891941-A7FV52RG8CDW1T9H05S3/OR.jpg Blog - In a pinch? Here’s your last minute wellness gift guide. https://www.makennawesley.com/blog/heres-your-game-plan-to-start-the-new-year-strong monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/november-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586258470-N1Q0L0UUKM3MKHU4KGH8/IMG_1911.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586258401-T09BIU12TU7ZGZNUYOB1/IMG_2089.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586263675-8ULE9CIFFPB9NNSI6OBD/IMG_3797.jpeg Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586260688-5DU62C0YTQ1PX9S6F6T3/IMG_1437.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586264735-Y2A7FAWTSX8I6DLJ06CQ/IMG_1607.jpg Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586265542-LXHMXMVFTGKE04S1X3Z1/IMG_1707.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586266161-6EBZB90ALH7DV33LGPGO/IMG_1744.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586268238-FKA9S29FKQRZUBRMLO1V/IMG_1858.JPG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586268187-V4WXZ53AX1HP6UKWPNF3/IMG_1877.JPEG Blog - November favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1700586269642-G4A0DXLS0CN0HHM9ZWKT/IMG_1904.JPEG Blog - November favs https://www.makennawesley.com/blog/stress-less-to-improve-your-health monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/10-health-coach-approved-costco-finds monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702821919-S5GPBBISGE56T6049Q99/IMG_1469.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702822664-V0JBCW9OS3EF349SK6KD/IMG_1473.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702825441-RVVB2FCKM2BPFNJCOHZI/IMG_1474.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702827071-GISDU1MF1JD8OWRXBNII/IMG_1509.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702834528-7LCRXIPP1AJHXL7RFKGR/IMG_1547.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702836160-LSFC2T44O1Y8RAZH3OCO/IMG_1552.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702838704-58U10TQF70YI4YUO80KH/IMG_1613.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702839765-F7RR9I7HEVLRVBELEL8K/IMG_1618.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702842972-VQH5J1ETEWOBZCMM5SSG/IMG_1622.jpg Blog - 10 health coach approved Costco finds https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1698702843878-A8DPQFGETDJL88MWI6L9/IMG_1461.jpg Blog - 10 health coach approved Costco finds https://www.makennawesley.com/blog/october-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697142569535-LFQWQFNYLYLZVGKLQ7Q1/IMG_1099.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697142574840-A3WS4BQPZP1XFMSOCCJ8/IMG_1210.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697142580139-90OGMJE6IEBN6WM6JBIH/IMG_1310.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697142583910-CJ0Z5OWPCB1CTZOZN2L7/IMG_1328.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697142585570-11ZVTXHTCBJ08WXAJSUU/IMG_1351.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697404873619-RZKXYASI9572WU77YTSR/IMG_4710+%281%29.jpg Blog - October favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1697404944695-TXAGMTIG4Y4UDTP72MRB/IMG_7946.JPEG Blog - October favs https://www.makennawesley.com/blog/upgrade-your-health-routine monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/why-i-started-eating-meat-again monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/a2db2e52-1120-4ea0-8866-9f3a7d1fb8a3/IMG_9256.jpg Blog - Why I started eating meat again - After my initial session it was clear that all these symptoms were a result of high inflammation markers from my autoimmune condition, and my doctor recommended I try the Autoimmune Paleo Diet (also known as the AIP diet). Similar to the Paleo Diet, inflammatory foods (wheat, dairy, alcohol, nightshades, etc.) are eliminated for thirty days, and then slowly reintroduced back into your diet one at a time. The diet focuses on plants and animal proteins, so for someone who wasn’t eating meat, I was very limited with what I could eat for those thirty days and eating felt very restrictive. After I completed the diet, I did see a reduction in the number of rashes and flares that I was experiencing; however, I had lost about 10 pounds and was feeling depleted. My anxiety was high (it didn’t help that this was also March 2020) and I still wasn’t feeling like myself. Documenting my first In-N-Out cheeseburger after 7 years, https://www.makennawesley.com/blog/september-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694731167791-NEFY09IUGFZFQNI2U4YV/IMG_0721.JPEG Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694731175782-EVARX36EZM4QAZ50HLEC/IMG_0915.JPEG Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694731176486-6I6NPQ9VS4FT73HZ2MXY/IMG_0919.JPEG Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694731179501-IOXFZ6BP9PIVT6NPIRZP/IMG_0696.JPEG Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694750895344-MN6N185XSS16XFNS2ATW/IMG_7546.JPEG Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694752149181-TXNQ2J5U6NSHWX01HDA6/IMG_0211.jpg Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694752423934-4HGHBXTJ7NR8GC7KKRFU/IMG_8810+%281%29.jpg Blog - September favs https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1694752424252-COJ1Z5QEJ579Y4X9SE3G/IMG_6825.jpg Blog - September favs https://www.makennawesley.com/blog/fall-intentions monthly 0.5 2024-12-20 https://www.makennawesley.com/blog/correlation-between-autoimmunity-inflammation-and-gut-health monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1693588076037-J2PWOJXQUBJBH4F7JE2I/57349631557__16217102-7B23-4777-8D94-E78816487D29.JPG Blog - 7 Easy Steps to Reduce Inflammation https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1693588355499-8PN1V2W3PETSJF4QZ2FN/IMG_2995.jpg Blog - 7 Easy Steps to Reduce Inflammation https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1693588362925-P3OYCFPTBQBTGY6F9D22/IMG_2997.jpg Blog - 7 Easy Steps to Reduce Inflammation https://www.makennawesley.com/blog/august-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/189e6dfe-c766-4fd7-8e6d-e50e15f61fb8/IMG_0349.jpg Blog - August favs Cacio e pepe at First and Last https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/a59b4808-f0d8-46b5-8e4a-5f13e4c5bde7/IMG_0341+%281%29.jpg Blog - August favs Cozy corner at Sauvage, Phoenix. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/2a3658bd-ef67-4fce-b643-0c63c655554e/IMG_0209.jpg Blog - August favs Comfy sports bra from YPB https://www.makennawesley.com/blog/my-honest-review-of-the-trendiest-wellness-products monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/827b7d76-70c3-48f3-b58d-a397b86975dc/IMG_0496.jpg Blog - My honest review of the trendiest wellness products - Oura ring | ️5 stars If I could only choose 1 product to have in my wellness toolbox, it would hands down be my Oura ring. I love that it tracks my sleep, activity, and even my period, without having a clunky device on my wrist. I’ve become much more in tune with my body and can see firsthand how having coffee late in the day, a late dinner, or a few cocktails impacts my sleep and readiness scores. I pair my Oura ring with the Natural Cycles app, which automatically tracks my temperature each morning making period tracking a breeze. If I’m getting sick or my body isn’t fully recovered, my ring will tell me to take it easy or go on ‘rest mode’ for the day. Highly recommend this purchase if you enjoy getting a deeper insight into your activity, sleep, and heart rate. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/0b1bcfb6-b815-4689-ab4c-86f8842ae26a/IMG_0454.jpg Blog - My honest review of the trendiest wellness products - Molecule Air | ️5 stars When I started digging deeper into my own health journey and learning about all the toxins, dust, and even skin particles in the air we breathe, I knew I needed to invest in an air purifier. I discovered the Molekule Air Mini +, which I keep in my bedroom to help break down allergens, pollutants, viruses, bacteria, and even mold. I love that the design is sleek, so it won’t mess up your home aesthetic, and the noise sounds like a light white noise which I don’t mind when I sleep. The filters are so easy to change too; tbh I finally just started subscribing to their membership, so I don’t forget to change my filter (peep the difference of a new filter vs. a dirty filter). https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/213fa3eb-1ddb-47e4-b7a3-aa9598e87d8f/IMG_0511.jpg Blog - My honest review of the trendiest wellness products - Skinny Confidential hot mess ice roller | ️5 stars I’m on my second ice roller (I left my first one in a hotel by accident lol), and in my opinion, there is no better-quality face roller on the market. I used to use one of those quartz jade rollers but after trying the Skinny Confidential hot mess ice roller, nothing else compares to help with puffiness and inflammation in the face. I keep mine in the freezer and love using this first thing in the morning when I’m doing my morning skincare. My eyelids tend to be puffy in the morning and this feels so relaxing to use all over my face, neck, and even eyelids. https://www.makennawesley.com/blog/what-your-group-fitness-instructor-wants-you-to-know monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/be174491-865e-4e7b-9d64-cb89d52c46c7/484A9812.jpg Blog - The do’s and don'ts of group fitness etiquette - Make it stand out Lagree class at Elevate Training, Carlsbad, CA https://www.makennawesley.com/blog/july-favs monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/f732795d-56e9-4d08-8e4e-9682978cc46d/IMG_7087+%281%29.jpg Blog - July favs - Make it stand out My favorites from Summer Fridays. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/86d32319-ae2e-4691-95b9-e0b48920d2c7/IMG_9972.jpg Blog - July favs - Make it stand out Lobby at Curv Body Lounge in Scottsdale, AZ. https://www.makennawesley.com/blog/sober-curious-summer monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/ef53b877-c3ec-4b64-bb5a-a6d3cd040577/Makenna+%285%29.jpg Blog - Sober curious summer - Make it stand out TFW you wake up without a hangover. https://www.makennawesley.com/blog/san-diego-travel-guide monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/9a757ca6-72a4-4bdc-9c6b-992f7bbd72f1/IMG_9748.jpg Blog - San Diego travel guide - Make it stand out Jolie’s interior dining room https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/8049292b-bbf8-412b-aaf3-8686661d781a/IMG_8352.jpg Blog - San Diego travel guide - Make it stand out Al fresco dining at Wolf in the Woods. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/905ca6c2-09f5-4521-919b-625432894f23/IMG_7259.jpg Blog - San Diego travel guide - Make it stand out Callie’s trendy bar. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/378cc2df-b187-4aba-a70a-638632095cc7/IMG_4278.jpg Blog - San Diego travel guide - Make it stand out Dive in concert, anyone? https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/d600de70-92be-471e-93ec-0c332eaf9a8b/IMG_7833.jpg Blog - San Diego travel guide - Make it stand out Namaste here all day. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/9f1386aa-4521-4dfa-b1f5-bb982a6cb610/IMG_9761.jpg Blog - San Diego travel guide - Make it stand out Barefoot Coffee Roasters https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/3c50bb82-e440-48c9-9b2e-76a9f13db0fb/IMG_8059.jpg Blog - San Diego travel guide - Make it stand out Get the Bee’s Knees at Lovesong Coffee, trust me. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/87fc75a3-f588-447b-a0c1-2a966226e8e6/IMG_8062.jpg Blog - San Diego travel guide - Make it stand out Treat yo self to a facial at Shop/Good. https://www.makennawesley.com/blog/june-favs monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/737edc0d-f4d1-4cdd-8a64-1b600ade6d86/IMG_9801.jpg Blog - June faves - Make it stand out Fav picture of Jim looking dapper after is groom a few days ago. S/O to Second Home Pet Resort in Phoenix! :) https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/31ce0d67-3aee-4f32-985f-95aab3d02301/IMG_9806.jpg Blog - June faves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1dac687a-f543-4687-adbc-cb829601aeb2/Screen+Shot+2023-05-27+at+4.14.10+PM.png Blog - June faves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.makennawesley.com/blog/boost-your-gut-health-in-6-easy-steps monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/19c0c9a9-0b75-4006-9e3a-6f0c93b0ad7f/wesley_11032019_038.jpg Blog - 6 easy ways to boost gut health - Make it stand out Jim begging for strawberries because dogs appreciate good gut health too. https://www.makennawesley.com/blog/what-is-lagree-fitness monthly 0.5 2024-12-19 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/1685834051698-M24Z6LZ29S6OI8ZWB9Z8/484A9753.jpg Blog - What is Lagree? - Make it stand out Photos taken at Elevate Training in San Diego, CA where I got my start in Lagree <3 https://images.squarespace-cdn.com/content/v1/63330e7734c1c13075bff3f4/20680d55-92ef-4df2-9032-2b6557b451d4/484A9780.jpg Blog - What is Lagree? Each class is separated into “blocks” which make up the sequence of class - core, upper body, obliques, and lower body. Moves are held for a duration of at least 1-2 minutes (depending on which muscle group you are working) with variations. The goal is to keep constant and continuous tension with as little rest as possible to receive the full benefit of each move and reach the effective point of intensity. Trust me, you will know once you’ve reached this point, because your muscles will literally start to shake, which are your slow twitch muscle fibers being activated. 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