by: Megan Wroe; Health Advisor at Bottley The start of the new year can be full of hope and promise, as well as full of upset tummies for those of us who have indulged all holiday season long. If certain foods leave you running to the bathroom, take a look at our top tips for a new year of better bellies! Before you start eating, take 3 slow belly breaths. Breathe in through your nose, hold for a couple of seconds and then release through your mouth. This stimulates the paras

by: Megan Wroe; Health Advisor at Bottley The great thing about yoga is that you can do it just about anywhere and don’t need anything other than a comfy spot on the floor! A few good props, however, can turn a basic yoga session into an incredible one! Props can help you modify a pose for an injury or physical barrier, can help you achieve a more beneficial posture & can assist even the most experienced yogis in reaching a deeper, more restorative stretch. Our resident Hatha

by: Megan Wroe; Health Advisor at Bottley We set the intention of adding more joy to our lives at the beginning of this month, but the joy doesn’t stop just because January is ending! This week, we want to focus on incorporating joy into our routines so that we can keep it going all year long. We asked around, and these are some favorite joyful additions that you may want to work into your own daily routines. 1. Shake it off This is a great tool first thing in the morning or

by: Megan Wroe; Health Advisor at Bottley March is National Nutrition Month so here are 31 foods to try and a fun recipe for each one! Try a new food every day or maybe a few new foods every weekend! Either way, have fun with your food and show us all your new creations by tagging us on Facebook & Instagram! Beets! We know they pair well with goat cheese, but what about blending them into your favorite morning smoothie for an AM jolt of energy!? Jicama! A bit of effort to get

by: Megan Wroe; Health Advisor at Bottley During the current COVD-19 quarantine, there are a lot of articles, posts, and videos on the power of positivity and the importance of mindfulness. This is all amazing and backed by lots of research on how to sustain mental well-being. However, when these messages of happiness during a time of intense stress are flooding your ears and your inbox, it can also have the opposite effect. If you happen to be feeling down or anxious, a vide

by: Megan Wroe; Health Advisor at Bottley Servings 6 - 8 INGREDIENTS 1 tbsp olive oil 1 onion 2 cloves garlic 14 oz ground beef 5 small potatoes 3 carrots 1 can pureed pumpkin 1/2 cup cabbage 1 can (14 oz) crushed tomatoes 3 cup beef stock 3 tsp dried herbs salt & pepper 2 tbsp sweet chili sauce (optional) fresh herbs to garnish (ie: oregano) INSTRUCTIONS Mince the onion and garlic. Heat the olive oil over medium heat in a pan. Add the minced onion and garlic and sauté for a

by: Megan Wroe; Health Advisor at Bottley While designing this REACH program the coaches realized that our most successful weeks have always had one underlying factor: Sunday prep. Taking the time to create scaffolding for the upcoming week is something we take very seriously (it’s even more important when working towards a specific goal.) When we haven't done this, we tend to feel more unorganized, less confident, short on time, and unprepared for the inevitable unexpected;

by: Megan Wroe; Health Advisor at Bottley Servings 6 INGREDIENTS 2lbs lean ground beef or turkey 10oz frozen spinach, thawed 1-2 tsp. olive oi 5 cups Mirapoix (or other mix of chopped veggies-mushrooms are delicious!) 4 eggs, beaten 1/3 cup coconut flour 2 tsp. each salt & pepper 1-2 Tbls. Italian seasoning INSTRUCTIONS Heat oven to 375. Squeeze water out of frozen spinach. Heat oil in a pan and cook all veggies together until soft. Mix meat, veggies and all other ingredients

by: Megan Wroe; Health Advisor at Bottley Servings 3-4 INGREDIENTS 6 servings favorite protein powder 4 Tbls. oats or oat flour 2 tsp. baking powder 1 tsp. cinnamon Pinch salt 2 eggs ¾ cup almond milk 1 tsp. vanilla INSTRUCTIONS Whisk together dry ingredients. Add eggs, almond milk and vanilla and whisk to combine. Add oat flour if too thin, add almond milk if too thick. Heat a frying pan over medium heat and grease with coconut oil or spray. Use a melon baller or 2 Tbls. to

by: Megan Wroe; Health Advisor at Bottley INSTRUCTIONS First, simply add the fruit//vegetables in the glass first, take a muddler to slightly mash, and break down the fruit/vegetables. Tip: peel the citrus fruits from their skin to avoid a bitter taste. Next, simply take the herb/spice of choice and gently bruise the leaf, this helps release the natural extracts and oils from the herb//spice. Lastly, add either sparkling water or good ole’ filtered water and drink! FRUIT Citr