let's hydrate, thrive& dance

We made it to the end of September!! 

How we feeling… 

Rejuvenated? 

Drained ?

Excited ? 

All of the above?! 

Putting ourselves first can be hard and feelings of guilt may creep in, but just remember you are SOOOO WORTH IT.

Self Care is necessary and if we do not take the time take care of ourselves now, you will need inconveniently make time later. 

Tell me, how great did you feel after a face mask, or telling someone NO and staying home instead (; 

This last week is about really putting into action the self care that glues everything together. Movement and Hydration. 

This really should have been the first week, however I wanted to show you how fun and rewarding self care can truly be. 

So let’s dive right into it! 

Integrating movement and hydration into your self-care routine doesn’t have to be daunting. Start small, stay consistent, and notice how these simple acts can transform your energy, mood, and overall well-being. Remember, self-care is about progress, not perfection. Embrace these challenges, and by the end of Self-care September, you’ll have built powerful habits that nourish both body and soul.Integrating movement and hydration into your self-care routine doesn’t have to be daunting. Start small, stay consistent, and notice how these simple acts can transform your energy, mood, and overall well-being. Remember, self-care is about progress, not perfection. Embrace these challenges, and by the end of Self-care September, you’ll have built powerful habits that nourish both body and soul.

STAY HYDRATED & THRIVING

Making sure that we stay hydrated is one of the most important things we can do for our body. When we are hydrating we are putting our body in a sense of flow and there are so many beneficial effects. Hydrating helps us with agility and movement. Think about it, when you’re drinking your water especially after working up a sweat you feel better- refreshed and in flow. we need to replenish the things we are depleting. Our bodies are smart and when we do not hydrate our muscles tighten up, we develop brain fog, and it starts pulling from other places in the body where you may not need it now but you most definitely need it later; so even though you feel “ok” without it.. that is the farthest thing from the truth. 

Our bodies are made up of 60% of water. How many glasses of water are you drinking a day? How often are you moving ? Are you taking any electrolytes? How much sugar do those drinks contain? Do you like coffee? Did you work up a sweat this morning with your partner? Do you wake up in the middle of the night with the worst cotton mouth ever? Do you feel foggy and can’t remember things sometimes? How often are you moving your body throughout the day ? How often do you become thirsty? IF you are not thirsty email me @heather.fuduli@gmail.com

Recharging your temple with Electrolytes can help you replenish without the worry.

Electrolytes help regulate the body’s water balance. Sodium, in particular, plays a key role in controlling the movement of fluids in and out of cells. Without sufficient electrolytes, water alone isn’t enough to keep you properly hydrated. You might drink a lot but still feel thirsty or fatigued because your body isn't absorbing the water efficiently. Start your day with an electrolyte-rich drink, such as coconut water or adding some keltic sea salt to your morning routine. This can be especially beneficial after a workout or a night of poor sleep. Incorporating electrolytes in the morning ensures you’re starting the day well-hydrated, improving energy levels, focus, and mood. Make a habit of adding electrolyte-dense foods to your meals. Leafy greens, bananas, avocados, and dairy products are excellent choices. These foods can be included in smoothies, salads, or as snacks. For those with high levels of physical activity or those living in hot climates, electrolyte supplements can be a convenient way to maintain balance. Look for supplements that provide a balanced mix of sodium, potassium, calcium, and magnesium without added sugars or artificial ingredients. Electrolytes are more than just a buzzword in the wellness world; they’re essential for maintaining your body’s vital functions. So, the next time you reach for a glass of water, think about adding some electrolytes to truly recharge and electrify your body.

MOVE YA BODY

Newsflash.. if we are not using it we are losing it!!! Muscle is the currency of our life expectancy. The more muscle we have the easier it is to recover, retain and maintain healthy blood sugar levels, Cognitive function and cardiovascular health, just to name a few. Have you ever gotten really sick and you try and get up but you’re so weak you just fall back into the bed? Most of the time we recover and things go back to normal, however the older we get the harder it is to stay active and recover from illness. It is easier to be comfortable than to lift heavy things and put them down. So it’s so important as we go throughout life to keep moving no matter what! That being said, Rest and Protein and Magnesium will be your best friend. Resting for an extended period of time is great for you especially when we are adding magnesium to our regimen. Our body needs rest and that is what we have been talking about all month! Just make sure you get yourself back up <3 Magnesium will help promote relaxation within your muscles and have you sleeping like a baby with a good mood attached.  Protein restores and rebuilds muscle. If you are looking to elongate and enhance your life make sure you add more protein to your diet.  My favorite protein shake has 19G of Protein, 10G of fiber & 23 Vitamins and minerals. Did I mention it doesn’t taste like chalk ? 

Creating times in your day to move even if it’s just for 10 mins will drastically change your energy levels. If you’re looking for a quick fun cardio workout to get the juices flowing check out our page on YouTube! Do not be afraid to get up from your desk and stretch a little bit at work.

ARE YOU UP FOR THIS LAST CHALLENGE?

This weeks’ challenge is to not reach for a “pick me up” and pick yourself up instead. Drink some water with electrolytes and get the juices flowing naturally with a brisk walk or a in prompt to dance party. Caffeine and Sugar is a quick fix that will have you looking for more very quickly and puts you in this cycle that will be hard to break. Fruits, Veggies, and fiber will keep your energy levels sustainable for longer periods of time. It’s going to be hard, but no one said it was easy- just worth it!  Try it for one day and see how you feel, and if you have the time come try out one of our dance classes! Don’t forget your protein and magnesium though (;

This month has been full of Self care rituals and routines to help you build better habits moving forward. I hope the glimmers of your day outshine the clouds in the sky snd that you always remember to smile even when it’s hard. 

Stay tuned for our wellness Wednesday series

Looking forward to next month!

Any guesses of what we will be focusing on? 

XOXO,

Your Vitality Coach

Heather Rose