I hear it all the time: “I just don’t have time to work out and eat healthy with my kids” or “Life is too crazy to do the whole health thing right now.”

As a new(ish) mom, I understand the time crunch that comes with introducing little ones to your life, and I feel the struggle of trying to prioritize and keep your sanity along the way. However, I know that it is possible to lead a healthy lifestyle, even with kids. Yes, I’m finding that it’s even possible while pregnant and chasing around a toddler.

For our family, sometimes this looks like workouts in our kitchen on days that have been too crazy to make it to the gym. When our son Bly was tiny, we incorporated him into our workouts as a weight for squats and lunges. Now as a toddler, he loves copying our movements and doing baby push-ups and burpees alongside us. We have fun making up quick, intense workouts that use the equipment we find around our home: everything from laundry detergent to water bottles.

This intersection of health and family also looks like grocery trips with Bly that take twice as long as they did before, but allow him to touch, see, and smell all the real, good foods out there. We fuel up with healthy snacks and expose Bly to all sorts of foods like acai bowls and smoothies. One of my goals for this year is to cook with Bly every week so that he can see how to plan and prepare a healthy meal.

Don’t get me wrong; it’s not always easy. But it’s worth it. First, keeping a workout routine keeps me sane and helps me physically, emotionally, and mentally better able to contribute to our family. More importantly, we’re teaching Bly with our daily actions. He will grow up knowing the importance of health because he sees us living that truth every day. As parents, we are always being watched and copied, so we try to make sure we live in a way we want Bly to copy.

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Emily Breeze Ross Watson is one of the top personal trainers in the country and has competed at the highest level of fitness during the CrossFit Games. Breeze is also a new mom; she and her husband Montell Watson welcomed their first son, Bly Rhunar, in May 2016, and she’s now pregnant with #2. Throughout her pregnancies, Breeze continued to train in CrossFit, attracting worldwide media attention. She was soon catapulted to social media fame and became a global fitness inspiration promoting a healthy, active lifestyle throughout all stages of life. Aside from training clients and leading Charlotte’s largest bootcamp, she also coaches a broad online community through her social media accounts and recently launched website and app!

@emilybreeze | emily-breeze.com

I know what you are thinking… organic and budget in the same sentence? No way. But, yes way!!! It is totally a possibility now that grocery stores like Aldi have started carrying organic products. The organic food industry is growing, and big grocery chains are listening. But, not all grocery stores that carry organic are affordable. So, let’s talk about how we can eat organically on a budget!

If you are anything like me (newly graduated, adulting for the first time, have a dog to feed) you may not want to blow $200 at Whole Foods every week. The good news is you don’t have to! Aldi provides a lot of basic organic products that can be the main items in your diet.

I am going to walk you through the organic products that Aldi sells and what I pick up on a weekly basis.

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Produce is always a good place to start. Aldi has really stepped its game up in this department! Every week I am able to get my spinach, carrots, broccoli, green beans, bananas, strawberries, avocados- all ORGANIC! I mean $4.29 for 4 avocados, ya can’t beat it! And they have plenty more organic produce if the items I listed above aren’t your thing.

We definitely suggest buying organic everything when possible, but definitely buy organic when it comes to the dirty dozen!

THE 12 MOST CONTAMINATED FOODS ARE:

• CHERRIES
• GRAPES
• CELERY
• TOMATOES
• SWEET BELL PEPPERS
• AND POTATOES
• STRAWBERRIES
• SPINACH
• NECTARINES
• APPLES
• PEACHES
• PEARS

Aldi carries organic in most if these items, but not all of them. Make sure you read your labels and look for the USDA Certified Organic logo.

• Aldi has a wide-range of organic lettuce.
• Organic spinach for $2.49 is a crazyyyy good deal! If you go to Aldi for nothing else, go for the price of their spinach.
• Aldi started carrying organic chicken. Can I get an Amen!?!?! I was so happy when they added this to their lineup. I refuse to buy non-organic chicken and I would do my shopping at Aldi and then go grab some organic meat somewhere else. You aren’t going to find organic chicken any cheaper than what Aldi offers!

We definitely can’t forget about milk and eggs!

I have seen organic eggs at other stores for upwards of $7, and Aldi carries them for $3.49! I am someone who could eat eggs for every meal, but it is so important to me that they are organic. This price makes it easy to get 2 or 3 dozen and be set for the week!

Almond milk is my milk of choice and they have a few organic options. But, if regular milk is more up your alley, they have that as well!

One healthy life hack I love to follow is only shopping the perimeter of the store. At Aldi, this is slightly different, but the fresh foods are mostly on the perimeter of the store. If you go in knowing you are only going to shop from those areas, you won’t tempt yourself with all the sugar-filled processed junk that we don’t need in our lives.

Another way you can guarantee you will save money is by buying frozen fruits and veggies. Aldi carries organic frozen corn, broccoli, and many frozen fruits that are organic. Obviously, in a perfect world we would all love to buy the freshest food possible (and have the time to make it)- but life happens and having quick, organic, healthy options ready to go is a life-saver!

Nut butters are so practical and a great way to get in some healthy fats! Pair it with celery for a midday snack or get crafty and make some peanut butter sauce for some stir fry! Peanut butter and Almond butter especially can get super pricey. Aldi carries organic nut butter that is super affordable.

Some organic breakfast options like oatmeal are super easy and super cheap! You could make overnight oats for the week and eat breakfast for less than $2 each day.

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Some other awesome organic goodness that Aldi offers:

• GTs Kombucha
• Organic Mac and Cheese… when you just need some comfort food.
• Coconut water for smoothies!
• Fruit snacks for the kiddo in your life, or you.. No judgement here!
• Black beans… did someone say Mexican food?!

I hope this was helpful and has maybe inspired you to think about adding more organic groceries into your weekly grocery shop! I know that sometimes it can seem like just another thing we should do for our bodies. But, I promise you your body will thank you in the short-term and long-term.

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MACY VONDERSCHMIDT / @MINDFULLYMACY

I am a social media influencer/blogger part-time and full-time marketing professional. I love being a dog momma to Milo (Aussie) and little Harley (Tibetan Mastiff). After years of yo-yo dieting and 2+ hour workouts, I found a way to stay healthy and also sane. I strive to live a healthy life, but I never turn down ice cream- ever! My passion is inspiring women to live a life full of self-love and finding their bodies perfect resting place. I take a holistic approach to health and believe you have take care of your mind, body, and soul in order to truly live well. I spend my weekends buying fancy lattes, taking the pups on long walks on the rail trail, and creating content for my Instagram and Blog.

WWW.MINDFULLYMACY.COM

We really believe here at wh+k that health and wellness are all-encompassing and includes every part of your life, not just your body and physical health. While we’ve all heard that money can’t buy happiness, it’s true that no money can certainly buy stress. And stress is a HUGE no-no for good health. In the quest for perfecting our own personal commerce, we reached out to one of our favorite financial experts to see what he has to say about financial health across different epochs of your life.

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IT’S THE LITTLE THINGS DONE REPEATEDLY OVER LONG PERIODS OF TIME THAT MAKE A BIG DIFFERENCE.

Okay, it’s January, we’ve made New Year’s resolutions, and are ready to change something, or things, to make the next 12 months great.  Each January, I start the year by trying to do 100 situps a day. In my best year I’ve made it to August…my worst saw a February swoon. It’s a silly goal but, each year I do it…I guess it becomes a habit. As a financial coach January is usually my busiest month as people prioritize getting a grip on their finances. In my experience with coaching people on financial strategy, I’ve yet to meet a person without lofty goals and a healthy intent to achieve them. What separates those with good intent from those who see tangible results is prioritizing the goal and taking action to make the goal a reality. In today’s “me now” society, that’s tough to achieve but far from impossible. Much like success in any craft (sports, career, relationships), it’s the little things done repeatedly over long periods of time that make a big difference. Here are some simple financial tips that you can put into practice immediately depending on where you are in your life…

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YOUR 20’S

“IF WE WAIT UNTIL WE ARE READY WE WILL BE WAITING FOR THE REST OF OUR LIVES.” LEMONY SNICKET

1. Get Started! Wealth creation starts with small steps done consistently over long periods of time. Pay off your credit cards, fund an emergency account, and start saving. How much? Work up to saving 10% of your pretax income every time you are paid.

2. Get help! There’s a good chance you paid way too much for some higher education and learned very little about managing your finances. So where do you turn? Search for a financial group and if you can’t find one, start one. Lot’s of churches offer groups such as Dave Ramsey’s Financial Peace for free! They can really be life-changing. Also look for a mentor or financial coach…someone with good experience who has similar values and can hold you accountable. This doesn’t have to be a professional! Don’t rule out parents, older siblings, co-workers or family friends!

3. Do not fear the stock market. Nothing has created more wealth in our country’s history. Not real estate. Not bitcoins. Have a long-term perspective, be committed and patient. You are young, and you have the magic of compound interest on your side. If the company you work for offers a retirement plan (401k) with a match invest enough to at least capture the company match. Here’s a brilliant observation…That’s FREE MONEY! Do you not like free money?!

4. Avoid comparing your financial journey with someone else’s. Unless you are the 20-something founder of Snapchat, you probably know people who make a lot more than you or just fell into money. Comparison kills motivation… you can’t let it discourage you. Chances are they are working really hard behind the scenes, and if they’re not…easy come easy go. Take the small steps and enjoy YOUR journey through the ups and downs.

5. Take a chance. Start a business or fund something you believe in. It’s okay to make a mistake and time is on your side to overcome it.

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YOUR 30’S

“WHEN YOU TURN THIRTY, A WHOLE NEW THING HAPPENS: YOU SEE YOURSELF ACTING LIKE YOUR PARENTS.” -BLAIR SABOL

1. Consider how much risk you are taking and if it’s appropriate for you. You’ll probably need help with this one. Some people hate risk and avoid it; others can’t get enough.

2. Protect your legacy. If you have a family protect them with life insurance and please don’t push this off. Also, find a good estate attorney to help craft a will and/or trust.

3. Be smart with debt. Pay more on your mortgage each month and avoid long-term auto loans (more than 3 years).

4. Stay liquid. Most companies fail from a lack of capital. If you have the majority of your assets in illiquid holdings, such as real estate or physical assets you might be in trouble when a recession hits. Being able to convert an investment into cash immediately has value.

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YOUR 40’S

“THERE ARE NO GROWN-UPS… EVERYONE IS WINGING IT, SOME JUST DO IT MORE CONFIDENTLY.”– PAMELA DRUCKERMAN

1. Avoid emotional financial decisions. Chances are you’ve got a decent nest egg working for you. Don’t make the mistake of chasing a hot investment or timing the market. Stay the course

2. Diversification is the only free lunch. Many people in their 40’s have company stock or a low basis stock position. Look to minimize your investment in any one company to 10% of your total portfolio.

3. Begin planning for retirement. Start analyzing how much income you’ll need in retirement and what your sources of that income will be. Implement social security into your plan.

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Hey friends! I just love baking. In particular, I love to bake yummy treats with hints of cinnamon, honey, and chocolate…lots and lots of chocolate. I wanted to share this divine banana bread recipe with you guys today. We recently made it and fell in love with the taste and texture. It’s very flavorful with just the right amount of sweet and savory and it’s surprisingly healthy too! Theo was a big fan, and since he has a dairy allergy, we made it work for him as well. I used coconut and almond flour, which are the only flours I keep stocked. When we did the Whole30, I got rid of everything that wasn’t approved and haven’t really looked back since. So, let’s get to the recipe shall we?

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INGREDIENTS:

+ 3 medium ripe bananas mashed

+ 1 teaspoon vanilla extract

+ 2 eggs at room temperature

+ 1/4 cup almond butter at room temperature

+ 1 tablespoon honey

+ 1/4 cup almond flour

+ 1/4 cup coconut flour

+ 1/2 teaspoon baking soda

+ 1/2 teaspoon baking powder

+ 1 drop Cinnamon Bark Vitality essential oil

+ 1/4 teaspoon salt

+ 1/2 cup Enjoy Life dark chocolate chips

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INSTRUCTIONS:

Preheat the oven to 350° Fahrenheit. Line a 8×4 inch or 9×5 inch bread pan with parchment paper and spray with nonstick spray. Add the almond flour, coconut flour, baking soda, baking powder, and salt to a bowl and mix. In a separate bowl of an electric mixer or food processor combine bananas, almond butter, honey, vanilla extract, and 1 drop Cinnamon Bark Vitality essential oil and mix well. Add eggs one at a time and mix on medium speed until combined. With the mixer on medium-low speed add in the almond flour, coconut flour, baking soda, baking powder, and salt; mix again until well combined. Fold in the chocolate chips gently. Scoop the batter into the prepared pan and flatten/smooth the top. Bake for 30-40 minutes or until toothpick inserted comes out clean. Remove from the oven and place on a wire rack and allow to cool for 20 minutes. Carefully invert, remove bread from pan and allow to cool completely on wire rack. Slice and enjoy!

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NOTES:

+ For best results, use very ripe bananas with lots of brown spots.

+ You can substitute 1 teaspoon of cinnamon for the Cinnamon Bark Vitality essential oil, just add it in with the dry ingredients.

+ You could also add in a 1/2 cup of walnuts as well.

+ Make sure you’re using 100% pure, therapeutic grade essential oils. I only use Young Living essential oils because they have a vitality line that are labeled specifically for dietary use.

If you’d like more information about essential oils, you can send me a message on my wellness IG account (@rosegoldwellness) or email me at: [email protected] and I’d be happy to chat with you more and answer your questions!

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I hope you all enjoy this recipe as much as my little family does. Take time to enjoy this yummy treat with the ones you love. Savor the bread, but obviously savor the time and memories with your tribe even more.

“OPEN YOUR MOUTH AND TASTE, OPEN YOUR EYES AND SEE— HOW GOOD GOD IS. BLESSED ARE YOU WHO RUN TO HIM.” PSALM 34:8

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Just like working out, when it comes to shoes not every pair is right for every person. And not every pair is right for every workout or activity you do. I get asked a lot about my shoe preferences so I figured I’d share all about which shoes I wear for each specific training activity.  (and a few others just for fun! )

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FAVORITE CROSS TRAINING SHOES:

I couldn’t pick one because I alternate between two that I really love so…

• Nike Metcon Flyknit
• Nike Air Zoom Strong

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Both of these shoes are really great for activities like gym workouts, weight lifting, short sprints, etc. They are extremely lightweight, low to the ground and supportive. I never feel like I’m going to slide out of them when I’m running suicides or doing any lateral movements like some other shoes I have tried in the past (aka my Adidas Ultraboost X’s). I would never run more than a mile in either pair of these as they’re not super cushioned. This leads me to running shoes…

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FAVORITE RUNNING SHOE: Nike Air Zoom Structure

These shoes are really great for running longer distances. They’re super light, stable and supportive. The material is extremely breathable and comfortable on your foot. Honestly, it feels like I’m running on a cloud!  I’ve run multiple half marathons in these shoes and have never ever had an issue!

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FAVORITE EVERYDAY SHOE: Adidas Ultraboost X

These are probably the comfiest shoes I have ever worn in my life. Sometimes I debate even wearing socks with them because they are practically socks. That being said, I wouldn’t recommend working out in them unless it’s just running a mile or two. I wore them for one cross training workout and my feet were sliding out the entire time. Might’ve rolled my ankle a couple times as well but luckily never hurt myself lol. So, these have been deemed as my “want to look like I’m going to a workout but I’m not” shoes.

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FAVORITE SHOE FOR WHEN I WANT TO BE CASUAL BUT STILL SPORTY: Adidas Superstars

I LOVE my superstars because they’re so versatile. I can wear them with jeans, with leggings, or even with a dress (yes I’ve done it). However, I would not recommend working out in them!

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FAVORITE SPIN SHOES : Tiem Athletic

These are my absolute favorite and arguably the cutest spin shoes I’ve ever worn. But the best part is that you can actually walk around in them. They have a SPD clip on the bottom so they can be used with pretty much every bike (including CycleBar and FlyWheel) but you should still check with your spin studio if you’re unsure. I’d recommend going down a half size so they’re snug on your feet! Oh and ps: they are Velcro!

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Like I mentioned previously, it’s important to remember that not everyone is the same. So, what shoe works for me might not work for you! It’s all about trial and error when finding the right one for you.

Hope this helps!

My 2017 year end statement from American Airlines showed me some interesting stats:

• 132 HOURS IN THE SKY
• 2 TIMES FLOWN AROUND THE WORLD (IN MILES)
• 15 DESTINATIONS VISITED

Although there are many people that spend more time than I do on the road, I still feel the strain of being away from home quite often and I do whatever it takes to maintain the purpose and balance I feel from being around my family. One way that I am able to restore some of that purpose and balance is to dive into a great book, and often I am asked what books I take on the road with me.

HERE ARE MY TOP 10 BOOKS I HAVE LOADED ONTO MY KINDLE:

1. The Bible – With drama, intrigue, espionage, sex, adultery, and wisdom that transcends any generational limitations; this book surpasses all others in what it has to offer for many reasons!

2. The Blessed Life – Robert Morris: Next to the Bible – by FAR my FAVORITE book ever, it has changed my life forever and opened up my mind to my true purpose in life.

3. Captivating – Stasi and John Eldredge: Every woman needs to read this book. Every man that wants to live life with a female – NEEDS TO READ THIS BOOK!

4. Unbroken – Laura Hillenbrand: The most unbelievable story of human perseverance that I have ever read. I started reading this on a plane with my wife reading over my shoulder, she ripped the book away from me when I attempted to put it down so I could sleep. It is the most riveting autobiography I have EVER read.

5. The Hole in Our Gospel – Richard Stearns: This book flipped the script for me, especially since I had spent 17 years in corporate America. Richard Stearns walks away from “what most of us aspire to become within corporate America” in exchange for embracing his God-given purpose.

6. Phoenix Island – John Dixon: If you like MMA and Fight Club type stuff, you won’t be able to put this book down. The author does an amazing job painting a vivid picture of this gladiator style environment that had me captivated from the first chapter. I can’t explain why but this book is one of my favorite books that I can’t put down (Plus the guy is from Philly to begin with and who doesn’t love a great action story about a street fighter from Philly??).

7. The Prayer of Jabez – Bruce Wilkinson: if you want a simple tiny book that can be read over and again (in minutes) about a guy you have never heard of from the Bible – this is the book for you. Jabez was insignificant in the grand scheme of the Bible, but the short prayer he prays is one that inspires many to this day.

8. Now Discover Your Strengths – Marcus Buckingham & Donald O. Clifton: I am one of those people that CAN’T STAND all those stupid books, every mid-level manager to high level Executive is supposed to have read, that sit perched on their bookshelves in their office. This book is not one of those books, rather it explains how from the time we are very young we are forced to focus on becoming well balanced and to bring all areas of our lives into at least a place of competency or mediocrity. This book teaches you to focus on what comes naturally to you and to work on developing what inherently you know deep down to be your “strengths”. This book has been freeing for me – as it proves to me that I should NOT be trapped in an office M-F or forced to develop spreadsheets…

9. Love Does – Bob Goff: The author, Bob Goff, is a genius who doesn’t take no for an answer and his unconventional approach has inspired me so much. God got a hold of his life and flipped it upside down. Bob tells his own story in a tremendously humorous yet effective way, and it challenges you to think differently about why God has put you in the places He has and what LOVE truly can look like when it takes on the form of an action word.

10. Rich Dad, Poor Dad – Robert Kiyosaki & Sharon Lechter: I first read this book 20 years ago when I started my career with Walmart Stores Inc. It only has taken me 20 years to fully embrace what I knew to be true back then. Here is my guidance: Read this book about ownership & entrepreneurship and please put it into practice much quicker than I did…

Thank you,
Ben Thankachan

@humankindwater

Ben is the COO (Chief Optimism Officer) of Humankind water and is a licensed pharmacist and serial entrepreneur.

His life was significantly affected by going on a mission trip to Zambia in 2007. It was there in Africa that he experienced first hand how life altering access to clean water can be.

Ben spent the first 17 years of his career working in various levels of management for Walmart Stores Inc, and recently “retired” as the Vice President for Health and Wellness at Sam’s Club.

Ben spends his free time cheering for the Philadelphia Iggles & Miami Hurricanes, and forcing his 2 beautiful children, Liliana and Beniah, to cheer for those same two perennial champions. He is married to the gorgeous love of his life, Liz, who has been blessed with an abundance of the many qualities he sorely lacks.

Ben, Liz, Lily and Niah live in a suburb of Charlotte, NC and are privileged to be able to partner with various ministries and organizations that help to empower the underservedacross the world.

Which cup of coffee are you on? I’m brewing up my third because #monday… I know you can relate. I had one of those typical Monday mornings where I was rushing trying to get to the gym only to end my 20 minute commute with the sad realization that I forgot my wallet. Ahh yes, hello Monday.

On Sundays I always make sure my beloved Lululemon bag is packed full of all my essentials (note to self: wallet is essential) the night before so getting out the door is as easy as filling my coffee cup and grabbing my overnight oats.

These are my MUST have items for getting in a great workout and then transforming from drab to fab in time to beat the morning rush at Starbucks:

1. WIRELESS HEADPHONES – BEATS BY DRE
I’ve tried everything wireless and while I wanted to settle on something a little more low profile and a little less Kobe Bryant on game day, you just cant beat the beats. The sound quality is amazing and the best part? they are noise canceling.

2. DRY SHAMPOO – LIVING PROOF
Let’s all just be honest here, we don’t wash our hair every day. For the days you’re too busy building your empire, running late to a lunch date or getting in some extra sweat time, it’s dry shampoo to the rescue. A spritz of this and you may be forgetting when the last time you even washed your hair was…because I cant remember.

3. PERFORM BETTER RESISTANCE BANDS
Whatever your workout interests are, everyone likes a tight tush. Especially good for traveling, these bands can bump up the intensity of any workout just about anywhere.

4. YUNI SWEAT REFRESH BAG
So fresh and so clean. I love this pack of products by Yuni for when you’re in a rush. The shower sheets are packed full of an energizing citrus smell, and the muscle recovery gel can soothe those post workout aches and pains.

5. APL SHOES
Aesthetically pleasing and lightweight are the two main reasons I love my APL’s. After they partnered with Lululemon and released the rose gold and cashmere options I just couldn’t keep my wallet closed.

6. DEODORIZERS
Unfortunately no matter how cute your shoes are, they’ll start to smell. These slip right in your shoes and are filled with chemical free, non toxic, bamboo charcoal.

7. RX BAR
I always keep a healthy snack on hand to avoid the #hanger state. I like these Rx bars because they’re made with minimal wholesome ingredients. Since I’m a self proclaimed peanut butter addict, that’s undoubtedly my favorite flavor.

8. LAURA MERCIER – ILLUMINATED TINTED MOISTURIZER
Typically I keep make up to a minimum at the gym. This tinted moisturizer gives an illuminating fresh faced glow and provides SPF protection. win win

9. SWELL WATER BOTTLE
Hydration is SO important. Sure, you could drink bottled water but do that when you can tote around a cute water bottle that accents your fashion forward athleisure outfit?

10. INVISIBOBBLE HAIR RING
I know these seem like a major fashion violation but if you love your locks, do them a favor and use these. Avoid breakage and knots from harsh hair ties and add these to your shopping cart.

This month I turn 26.

I’m not sure why but for some reason turning 26 has hit me a lot harder than 25…maybe it’s because now I’m realizing I’m going to be closer to 30 than 20 for the first time ever.  Or maybe it’s because I’m finally getting kicked off of my parent’s insurance, which means I have to fully adult now, lol.

Either way, I’ve learned so much throughout these past 26 years. And, it’s amazing how much more I know now than when I was in my early twenties. If I could share one thing with my younger self it would be these twenty-six lessons. Hopefully someone else, whether they be 46, 26, or 16, will read this and take something away from it as well.

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1. It’s okay to ask for help

2. If you don’t want to go to the party, you don’t have to

3. It’s okay to put yourself first!

4. There will be tough times, but things always get better

5. Work hard but also take time to relax

6. Reading is cool

7. Knowledge is even cooler

8. Being healthy is more than a number on a scale

9. When you eat well, you feel well

10. As much as you want to think you know it all – you don’t.

11. Show the people you love how much you care about them

12. Don’t be afraid of losing people for being you

13. Be your own motivation

14. Self care goes a long way

15. If you want the cookie, eat the cookie!

16. Be genuine, no one likes a fraud

17. There’s more to life than social media

18. Don’t waste your time doing something you hate

19. Surround yourself with people who lift you higher

20. And cut out anyone who brings you down

21. Your mom and dad were right (about pretty much everything)

22. And it’s still okay to call them when you have a question about adulting… but I hope you’ve learned how to do your laundry by now ; )

23. Speaking of…now is about time to get your own health insurance

24. You CAN do anything you put your mind to

25. Saving and investing your money is pretty rad

26. Each year only gets better.

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