Updates from Heather Lefkes

How to Ditch the Dieting Roller Coaster and Prioritize Your Health as a Busy Mama

Mon, 03 Jul 2023 07:49:00 CDT

Tired of being stuck in the never-ending cycle of diets that promise quick results but leave you feeling frustrated and defeated? It's time to take a moment and acknowledge the incredible juggling act we perform every day—nurturing our little ones, tackling work responsibilities, and managing the chaos of everyday life. Amidst it all, it's easy to put our own health on the back burner. But here's the thing: you're not alone.

As a fellow mama, I've been there too, feeling torn between caring for our families and finding time for ourselves. But guess what? We have the power to break free from this cycle and discover a healthier, more sustainable approach. In this blog post, let's dive into the common challenges we face and explore how we can reclaim our waistline without sacrificing our sanity. Stick around till the end, and I'll share how my journey led me to develop a program that can support you in achieving your health goals. So, let's get started!

5 Tips and Tricks for Staying Healthy in the Summer | Healthy Summer Guide

Fri, 19 May 2023 06:16:00 CDT

Hey hey there! Summer is here, and it's the perfect time to embrace a healthy and vibrant lifestyle. As a busy mama, it's essential to take care of yourself so you can fully enjoy the sunny season while juggling work, family, and all your daily responsibilities. In this blog post, I'll share 5 valuable tips and tricks to help you stay healthy, energized, and vibrant throughout the summer. So let's dive in and make this the best summer yet!

4 Surprising Health Benefits of Gratitude: How Showing Appreciation Can Improve Your Well-Being

Tue, 25 Apr 2023 16:03:00 CDT

Appreciation is a powerful emotion that can have a significant impact on our mental and physical health. Studies have shown that individuals who practice gratitude and appreciation regularly experience a range of benefits, including improved sleep, reduced stress levels, and stronger immune systems. Pretty cool, right?!?

Revamp Your Wellness: A Spring 'Cleaning' Guide

Sun, 26 Mar 2023 14:56:00 CDT

Spring is the perfect time to refresh and renew, not just in your home but in your wellness routine too! As the weather warms up and the days get longer, it's the ideal opportunity to take stock of your habits and make some positive changes. This spring 'cleaning' guide is all about revamping your wellness, from decluttering your mind to rejuvenating your body, so you can feel your best and embrace the new season with open arms.

Are you ready to refresh your routine? Here are a three tips to get you started:

A Beginners Guide to Intuitive Eating

Sat, 18 Feb 2023 10:44:00 CDT

Intuitive eating is an approach to food that strongly emphasizes listening to your body. At its core, intuitive eating involves letting your innate hunger and satiety cues guide your food choices rather than strictly sticking to a restrictive diet regimen. By tuning in to what your body craves and paying attention to how you feel after consuming different foods, you can clearly understand what nutrients your body needs to stay healthy, energetic, and well-nourished.

For many people, intuitive eating is a powerful tool for getting back in touch with their inner wisdom about food, fostering healthier physical and emotional habits. Whether you are looking for sustained weight loss or wish to achieve overall better health, intuitive eating may be just the right approach for you.

If you're interested in learning how to eat intuitively, here are five steps to get you started:

Staying Healthy When You Are Busy

Fri, 20 Jan 2023 11:56:00 CDT

During this busy time of year, it can be challenging to find the time to take care of ourselves. Between work, social commitments and long to-do lists it can be easy to let our health fall by the wayside.

However, despite the chaos and hectic pace of our lives during this season, we can use several simple strategies to stay healthy. Take a proactive approach with some things you can do to ensure you get the nutrients your body needs and stay healthy despite a hectic schedule.

4 Tips for Creating a Workout Routine

Wed, 11 Jan 2023 16:01:00 CDT

It's that time of year again! A time for new beginnings, fresh starts, and setting goals. If one of your goals for the new year is to be mindful of your movement, you will need a solid workout routine. But let's be honest, how many times have you started a workout routine only to give up a few weeks later?

If you're tired of starting and stopping your workout routine, let's change that this year. With these simple strategies, you'll be well on your way to a workout routine you'll love (and, therefore, won't want to skip!).

Your Winter Wellness Routine

Wed, 04 Jan 2023 12:00:00 CDT

Winter can be a tough time of year to stay healthy. The days are shorter, the weather is colder, and we're more likely to spend time indoors. But there are some things you can do to make sure you stay healthy all season long. Here are a few winter wellness tips to keep in mind.

Refresh Your Wellness Routines For Fall

Thu, 08 Sep 2022 15:37:00 CDT

The leaves are changing color, the air is getting cooler, and it's officially time to start the transition into autumn. This can be a difficult time for many people who are used to enjoying the summer sun and activities, but autumn brings its own unique set of delights.

One of the best things about autumn is that it's a great time to reset your routine and start fresh. If you feel like you need a change, now is the perfect time to make some adjustments to your wellness routine. Here are a few ideas to get you started...

Protein Staples to Keep in Your Pantry

Fri, 02 Sep 2022 19:28:00 CDT

A well-stocked pantry is a cook's best friend. Not only does it provide a ready supply of common ingredients, but it also allows for more spontaneity in the kitchen. With a few staples on hand, it's easy to whip up a quick meal without running to the store.

Protein provides the body with the building blocks it needs to create muscle and helps keep the body feeling full after a meal. There are a lot of different high-protein foods out there, but not all of them are created equal. When looking for the best high-protein foods to keep in your pantry, you want to ensure that you're getting the most bang for your buck, nutritionally speaking.

Here are some of the most affordable protein pantry staples...