The goal is simple: move your body every day for 30 days. No strict rules, no complicated workouts—just movement. Whether it’s a walk, a run, a strength session, rowing, yoga, or even stretching, the challenge is about prioritizing yourself and making movement a non-negotiable part of your day.

This combination provides a perfect balance of macronutrients and micronutrients. The fiber from oats, spinach, and berries supports digestive health, while the complex carbs and plant proteins help with sustained energy.

That Apple Watch reminder might be annoying, but its message is vital. Even small increases in movement throughout your day can have significant health benefits. Your body was designed to move.

My Sunday smoothie tradition has become my favorite way to reset before a new week. The ritual of picking out the ingredients, blending them and enjoying the results has become a small but important act of self-care for me.

Traditional gym workouts either exacerbated my pain or failed to address the specific movement limitations I had developed.

As legal professionals, we're masters at making everything else a priority but terrible at finding time for ourselves.

Smoothies are one of the easiest ways to pack in nutrients without much effort. They’re quick, customizable, and a great way to start the day or refuel after a workout. Plus, they make healthy eating feel effortless since you just blend and go!

This sprout sandwich has been my obsession. it's got that perfect balance of creamy, crunchy, and savory.

When it’s time to eat, just assemble everything in a bowl, add a drizzle of dressing, and enjoy. A balanced, filling meal in minutes!

You have to stop treating your fitness like a rigid set of rules and start seeing it as a part of your lifestyle. This is where everything changes. Some months might look like long walks and outdoor runs. Others might be indoor strength training and yoga. The goal isn't perfection it's consistency and that can only happen when you're being flexible. So don't set yourself up to fail by being too rigid!

If you’re not roasting a pan of veggies every week, you’re missing out on the easiest meal prep hack ever.

Look, I tried the whole "I'll meal prep elaborate lunches every Sunday" thing. It lasted exactly two weeks before I got tired of it. But smoothies? I can actually stick with this routine!

That’s why I created the Burnout Prevention Plan—a structured approach to help legal professionals proactively manage stress and prevent burnout before it derails their health and career.

Sundays are for resetting, recharging, and—of course—blending up something green and powerful to fuel the week ahead. Enter my Green Sunday Smoothie, packed with everything you need to feel energized and ready to tackle whatever comes next.

Learning to recognize and name what you're feeling is such an important step and one we often skip. I can't tell you how many times I've tried to yoga my way out of anxiety or deep-breathe my way through stress and it didn't work. Why? Because I was skipping the step of identifying what I was really feeling and why.

This sedentary work environment, while necessary for our profession, can take a significant toll on our bodies over time. Studies have shown that prolonged sitting can contribute to various health issues, including poor posture, back pain, reduced circulation, and decreased metabolic health.