Hi everyone!

It’s FINALLY starting to cool down here in Arizona… (The 100s were miserable this year) With the weather cooling down and the days getting darker, I wanted to share some of the things I’ve started incorporating for my wellness! It’s easy to fall off track, especially with the holidays around the corner so these are some of my non-negotiables.

This has been a recent purchase, but DEFINITELY necessary. Morning sunlight is super important for our circadian rhythm, which is what allows us to sleep properly. Since the sun isn’t up when I wake up anymore (I’m a 6 a.m. kinda gal) this has been so helpful!! Here’s a link to the one I bought, Evan did some research and found the cheapest, and highest quality one he could find.

Speaking of sleep, sleep has been my TOP priority. I aim for 8-9 hours, and do everything I can to wind down at night. I used to be pretty restless before sleeping so these are some things that help me:

-No phone an hour (at least) before bed

-Blue light blocking glasses! I put them on 1.5-2 hours before bed, just while watching a show or reading my kindle to wind down :)

-Sleep mask while sleeping

-Eating as early as possible, and lighter dinners (your body struggles to get quality sleep while digesting food)

-Sauna 2x a week for 20 mins!

-Dim ALL lights 1-2 hours before bed (We use a red light)

This is a new thing for me, but I was NEVER taking any rest days. Especially since I’m trying to recover my period, I realized this probably wasn’t very beneficial. So I’m starting to incorporate rest days 1-2x a week. I realized I was half-assing my workouts since I was doing them daily. So why not full-ass them 5 days a week instead, and let my body fully recover? I’m going to enjoy my daily walks, get steps in, focus on stretching, and letting my body heal! This winter will be a season of healing for me!

Especially for my nights in, I want to feel cozyyy 🌙 Sweatsuits are my favorite thing to live in, and this Alo set is one that I wear constantly! I bought it last winter and still grab it almost nightly. Super cozy, and it’s a little more fitted which is flattering.

First thing in the morning, I love drinking a warm beverage. While I stand in front of my SAD lamp for a few minutes, I will sip on my current favorite morning beverage, this Paleo Valley Chocolate Bone Broth. It tastes exactly how I remember Swiss Miss Hot Chocolate mix to taste, which is so nostalgic for me!

I will mix this with some hot water and sip on it for the benefits of bone broth (lots of amino acids and great things for your gut lining). This chocolate bone broth is my obsession and I will recommend this everyone I know ;)

Lastly, this has my favorite breakfast! It’s super easy, 45g of protein and SO tasty (just like dessert) Here’s a link to the video I posted, it’s inspired by Sanne Vloet!

Chocolate chia seed layer:

-Milk of choice (I did homemade cashew)

-Cocoa

-Monkfruit extract

-Cinnamon

-Salt

-Chia seeds (I did 3 tbsp)

Coffee layer:

-1 scoop coffee protein powder (I use Levels Cappuccino)

-Cinnamon 

-Salt

-Splash of milk 

Top with Greek yogurt & cocoa!

That’s all, I hope this was helpful! I know the winter months can be gloomy, especially for those who don’t live in the desert so I highly recommend taking precautions to make yourself feel good! Eat lots of healthy and comforting foods, get movement in daily (whether it’s a workout or a walk of some sort), and focus on recovery! Stay cozy and embrace the healing girl fall/winter 🙂

Love you all, see you next time!

xx Maddie