Personal

  • Health, Personal

    We All Have the Same 24 Hours

    We All Have the Same 24 Hours

    Fitness during Menopause

    I did it! I completed my 7th workout program in a year. This one was by far the hardest I have done to date. 13 weeks. 90 days. And yes I am stinking proud of myself.  And this post is going to slap you in the face. Tough love time. If you can’t handle the heat, leave the kitchen now. You have been warned. See…. we all have the same 24 hours. It’s what you choose to do with them that counts.

    This program wasn’t about developing show muscles, or losing weight. It was for me about strengthening my flexibility, mobility, range of motion & tackling the inner dark parts of my mental health.

    I started this program August 9, 2021 and here we are on November 6th, 2021 and I am done. I mentioned in my IG stories  that all the people who were watching me then are still watching me today & this could be their celebration if they had said yes to their health. 

    We All Have the Same 24 Hours

    I was so stoked to start this program. I had asked a lot of people to join me and many said no.  The top reasons were:

    • I don’t have the time to commit
    • I have a physical limitation
    • It looks too hard

    Well.. now here is the part of this post where it gets tough. So … I am warning you now.. leave if you can’t handle some tough love.

    It was not hard. Our bodies will only go where our minds go. I had to trust my trainer, trust the process and trust my body would respond in ways it was designed to. And yes my body delivered. Disfunctions I never knew existed in my shoulders & hips were pointed out & corrected. This program got easier because my mobility got better. And it pains me to hear women talk down about themselves. Sweetheart – you are so much stronger then you give yourself credit for!

    We all Have the Same 24 Hours

    Physical limitation? Um.. I have no meniscus in my left knee, that means it is 100% bone on bone in that leg. PAIN CITY EVERY DAY. So yes, some moves I had to modify and that is a-ok. I live with chronic pain of degenerative osteoarthritis in that leg on top of that pain. This program took the exercises that physical therapists use in rehab and reverse engineered it to make it preventive.  Work on that mobility so you won’t injure yourself. And yes I am stronger in my leg as a result of this.

    The #1 reason for people not joining me was time. They all said they didn’t have the time. Yet somehow… each of those persons found the time EVERY SINGLE day to watch my progress on my Instastories.  The average person spends 145 minutes a day on social media. I only asked for 45 of those minutes a day.

    Some said the commit of 13 weeks was too much as they had too much going on in their life.  (insert big sigh) My life has been crazy. The last 13 weeks have been insane. Let me breakdown the stresses I faced in the last 90 days. Not to brag.. but to show you we all have the same 24 hours and how we use them tells a story.

    Between August & November, 2021 I have had to deal with:

    • Back to school rush with 2 kids ( Middle & Jr High School)
    • Back to work routine
    • The stress of the 4th Covid Wave
    • The first day back to work 2 parents threatened me
    • I have had sick kids with vomit on my bus
    • My bus broke down on a highway with kids present
    • I had a stalker follow my route one morning in the dark
    • Almost been hit by multple deer
    • 2 children were suspended off my bus in the first week back to school
    • It’s sooo dark when I leave I stress over the safety of each child boarding my bus
    • My hubby had a birthday
    • We had Thanksgiving AND Halloween
    • I had breast surgery in which a lump was removed & I had the post surgery recovery to deal with
    • My daughter made Comp Crew for karate which added 2 extra nights out to our already 3 nights out a week for karate and now takes one Saturday a month out
    • I had a bout of food poisoning
    • An IBS flare up as well

    And I know I am forgetting more.. but you get my point. LIFE IS CRAZY. Life will never slow down, there will never be a right time, a better time or a calmer time. EVER.

     

    And to add in the mental struggle of showing up.  I was not motivated every single day of the last 90. There were day’s I went back & forth listing every reason to NOT workout.  But when I have goals to be a better human. Learn how to show up better in life. This space I give myself every day to workout is where I can put those tools to practice. If I can prove to myself I can do pushups or cleans or over head carries I can do the hard things in life.  I said yes on August 9, and here we are 90 days later. The time was going to go by anyways. Least with me saying yes to myself, I don’t regret where I am today and that is in a different space, better body then I was 13 weeks ago.

    If you don’t make the time for your health today. You will soon be forced to make time for your illness tomorrow.  #enoughsaid 

    If you need a new routine hit me up with a message & let’s chat. I can set you with the same tools I use everyday since 2018!

  • Health, Personal

    Easy Summer Morning Routine

    Whether you are a morning person or not, I have found 4 simple tasks I do each morning during the summer to help me wake up, prepare my body for the day & to get my mind set on the positive. Here is my Easy Summer Morning Routine.

    asy summer morning routine

    4 Easy Tasks to do Every Morning

    Now don’t get me wrong, I am like every other human out there. My alarm goes off, I hit snooze a few times lie in bed procrastinating whether I should get up or not and my bladder usually wins that battle.  

    That battle in my mind has set me up for the day. A day of procrastination, doubt & laziness.   This summer I have found 4 simple tasks to do right after I pee that has set my day up for success.  Mindset is everything and it is soooo connected to my body.  When both my mind & body are in harmony I can move about my day without worry, without stiffness and I can be calm & relaxed no matter what my day unfolds. Here is my Easy Summer Morning Routine.

    Easy Summer Morning Routine

    After the bladder is happy I head to the kitchen.  I use room temperature water and fill an 8oz glass. I squeeze 1/4 lemon slice juice into, add a pinch of pink Himalayan salt & head outside.

    • Room Temperature Plain Tap Water
    • 1/4 Slice Lemon Juice
    • Pinch of Pink Himalayan Salt

    You have just gone 6-10 hours without water (you were sleeping) and you are dehydrated. Your body went to repair mode while you slept & during that process puts the garbage into your system to be evacuated so help it along with a glass of water. And it’s 8oz towards your daily goal intake done!!  Room Temperature so it doesn’t shock your system with being too cold or hot.  Lemon is great for vitamin C and has many cancer fighting properties. The Himalayan salt to replenish your electrolytes you lost while you sleep.  And please don’t use processed table salt. Get the good stuff – it really does the body good.

    Now grab your phone or mp3 player. Put on a good tune and head outside.  The sooner you can get natural day light onto you the better. (this is why this is my “summer” routine, you will have to come back later for my winter one). If you are like me sleep is hard.  The amount, length of and quality is not great so helping my circadian rhythm aids in tonight’s sleep being better. Our bodies have an internal system that regulates sleep & wake cycles and the lack of natural light can off set this system. So the sooner you can get natural daylight on you the better.  3-5 minutes each morning is great!  

    I have my phone with me to play my favorite tune and while the sun lands on me I bounce ( dance like a crazy perso) on the balls of my feet for the duration of that song.  This wakes up my lympatic system.  The good tunes always puts me in a good mood.

    "The lymph fluid cannot move on its own. It moves as a result of your body movements. Bouncing helps to open and close the one way valves of the lymph ducts to allow free flowing removal of waste. This is important because when toxins build up in your body you will have reduced energy levels".

    Now I prefer to do this bare footed.  I am usually checking  in on my garden during this time. You know making sure the pumpkin flowers need help in pollinating, seeing what veggies are ready to harvest & just to be grounded, also called earthling. This electrically connects me to the earth.  The benefits help my sleep patterns, my energy levels, can reduce inflammation & helps promote better blood flow.

    There you have it, my 4 easy tasks to an easy summer morning routine.

    • Light
    • Hydration
    • Fun Upbeast song
    • Grounding

    Implementing these 4 things into my morning each day this summer has helped my mood, energy levels, hormones & over all total wellness.  Connect with me on Social Media & let me know if you tried any of these Easy Summer Morning Routine and how do you feel!

  • Health, Personal

    Healthy Supplements 101

    In the world of healthy, the topic of supplements will come up. And the info on them is like a rabbit hole – never ending. Seriously, you can get lost and overwhelmed with the info out there. The why, how, when & more. I want to take this post to talk to you about healthy supplements 101 based off of what I use & why.

    ** Just a heads up, there will be outbound links to products, some do provide a commission back to me if you choose to purchase**

    Healthy Supplements 101

    I used to think supplements were for those big, hairy muscle dudes who kissed their biceps more then anything. And there was no way I ever wanted to look like that so I stayed clear of them.  And maybe once upon a time that was the case. But today, the options are endless. But let’s break this down first.

    A supplement is something that completes or enhances something else when added to it.

    Now, I am a HUGE believer that 95% of your nutrition should come from whole, clean foods. Not a powder or gelatin capsule. A supplement should fill in the nutritional gaps of the food you are eating due to the fact that you can’t find those foods, those foods taste gross ( hello kale) or would increase your monthly budget 10fold just trying to get the real food intake from those ingredients.

    Yes, I am against meal replacement shakes, diet pills & fat burners. Those products do not help you one bit. If all you take is meal replacement shakes, what do you do when you hit your goal weight? You have not learned how to eat proper real food & most likely will gain all & more of the weight you lost back.

    And when you are looking at adding a supplement to your eating plan, ingredients should be your focus, not a carb/protein count. Let me explain. Here is my healthy supplements 101.

    When I first began to take a pre-workout supplement all I cared about what was the carb count. But then I learned to look at the ingredients and the brand I was using was filled with fillers, artificial everything & nothing natural. Why would I put garbage into my body? I began to make a shift and look at ingredients and the source of those ingredients before I would purchase any supplement.

    My daily food plan puts me about 1800 calories ( & that is in losing fat mode). The bulk of my calories come from whole foods: loads of veggies, quality meat sources & topped off with healthy fats. 

    But we live in an age of mass produced food ( veggies & fruits included) and the soil in which many of our plants grow are not as nutrient dense as they once were. If you follow me on Instagram for any amount of time you will go grocery shopping a few times with me & learn how I pick my veggies & fruit for their nutrients.  ALWAYS READ YOUR LABELS, & look up the farms online to see what is really going on. You truly are what you eat and also what you are eating ate.

    My Stack of Supplements

    On the days I work out, I book end my workouts with a pre & post workout supplement. 

    My pre workout ( I like the lemon best as the other flavors have beet flour & that irritates my IBS) is formulated with key ingredients to help:*
    • Boost energy and endurance
    • Improve exercise performance
    • Sharpen focus and reaction time
    • Increase muscle power output
    • Delay exercise-induced muscle fatigue

    It contains Beta- Alanine, low dose caffeine from green tea & Quercetin ( a phytonutrient  found in many fruits and vegetables. A strong yellow color indicates higher levels and higher purity)

    I just wish I knew about this product when I ran track. Oh that would have been a game changer for me!

    15 calories and taken within 30 minutes of me starting my workout for optimum performance.

    Then after my workout is a post protein smoothie. When you’re too sore from your workouts, it’s much harder to be consistent with your program. Recover takes advantage of the critical post-workout window to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and improve strength recovery.

    The brand I take helps:

    • Speed muscle recovery
    • Combat exercise-induced muscle soreness
    • Reduce muscle breakdown
    • Promote lean-muscle growth
    • Improve adaptation to exercise
    • Improve muscle strength recovery
    • Support muscle glycogen recovery

    Key ingredients are Pomegranate extract, 20 grams of time-released protein & Branched-chain amino acids (BCAAs). Tastes like a chocolate milk shake. 

    I hate when I run out and it’s a weight lifting day. This stuff is gold!

    Now I am a HUGE coffee drinker. I like the taste & the warm feeling it brings. And I figured if I was going to drink coffee all day long I might as well make it healthier for me. I generally drink my coffee black. It took me years to go from a double double to black. But once a day I add some collagen, MCT oil & protein to my mug to give me a little extra help.

    Collagen – the one I take is flavorless and works with your skin, hair & nails. 

    Collagen is the main structural protein in the body. It makes up 25 to 35 percent of our total protein content in the form of connective tissue like tendons, ligaments, cartilage, bones, and about 75 percent of your skin. Collagen works side by side with another protein called elastin: Collagen fills out your skin, while elastin helps your skin “snap back” when stretched.

    It’s flavorless and mixes well in my hot coffee. #winwin

    MCT Oil. I actually get mine from Costco. Medium Chain Triglycerides. Again it’s flavorless and a squirt into my mug is all I need. It helps with fat burning, but also provides a healthy fat for my brain and I experience less brain fog during my day as a result.

    And I do add a flavorless protein to my coffee. I am in the process of building muscle which means I need a bit more protein in my diet and this powder once a day helps boost the amount of protein in keeping my calorie count in check. I like this one for a few reasons:

    • Canadian company
    • Grass fed
    • Inexpensive
    • Flavorless as I like the taste of my actual coffee
    • & available on Amazon so it’s door delivery when I need it

    What about a Multi Vitamin?

    It’s a hard balance between getting all the nutrients you need & keeping your calories in check. I aim to get most of my nutrients from veggies & animal products but with depleted soils most of our food just does not have the nutrient base it once did. 

    I used to take upwards of 30+ vitamins & minerals all in capsule form every day. The additional monthly cost was HUGE, I had no idea if I was taking the right combination, if they were being digested or peed out, if what i was taking was actually what I needed and then the confusion of brand, quality & nutritional value came into play.  The gelatin most came in  was actually upsetting my stomach A LOT, I was feeling oogie after that many pills, and I can’t take pills without liquid and water mixed with all those was a recipe for disaster in my digestive system.  I am thankful I have found a top up of dense nutrition that literally tops up my food and keeps my calories in balance.  You can use it as a shake, I like it with coconut oil and makes for a pudding like dessert, or put it in my coffee too! And on days where time is not in my favor, it can substitute for lunch.  It’s not a protein shake, or a weight loss shake or a meal replacement. It’s my daily dose of dense nutrition. And I can’t complain when I get it 25% off too!!

    Complete with:

    • Proteins
    • Superfruits and Antioxidants
    • Supergreens and Phytonutrients
    • Adaptogens
    • Prebiotics, Probiotics, Fibre, and Digestive Enzymes
    • Vitamins and Minerals

    Way more good stuff then a handful of guessing which vitamin is right. 

    Healthy Supplements 101

    It may seem like a lot, but really it’s not. It’s 100% health and I have built these supplements into my daily calorie bracket and they supplement what I can not get from real, clean, whole foods. I call it healthy supplements 101. 

    Need help in if you should be adding supplements or what kind? Just ask, I am only a message away & would love to chat with you.

  • Health, Personal

    What is holding you back from losing the weight for good?

    I get asked a lot how I stay motivated. How do I keep going day after day, week after week, year after year. How have I stayed on track, kept the weight off and still remain positive. The secret lies in accountability. And in this one action, human nature is displayed in full effect. Pride is the original sin. 

    What is holding you back from losing the weight for good?

    Let Me Explain

    As a health coach, one of the tools in my bag is ACCOUNTABILITY. Not to be confused with babysitter or hand holding.  My story is 7 years it took me to lose 50 pounds.  I remember it was April of 2017 I created my Instagram account as a means to stay accountable. I figured someone somewhere would notice if I didn’t post that day and call me out. I needed that level of support to keep me going.  It is hard work doing it alone. I had no friends on the weight loss journey I was on, I had no weekly meetings to attend or someone to talk to. I was alone.  But somewhere I thought I could do it on my own, without help, my way on my terms. How hard can losing weight really be?  HA HA HA, I have to laugh at myself IT IS FRIGGIN HARD WORK! 

    I talk all the time about online accountability groups I host. And in 2018 I found out for the first time what this is. I was excited that I wouldn’t be alone on this journey. I had other people all with the same end goal. GET HEALTHY & STAY HEALTHY.  Virtual cheerleaders from all over the country supporting, encouraging, being there for me. It was wonderful.  I talk about this all the live long day as it’s a great tool. But it saddens me when I invite a woman who immediately says NO. I used to take it personally, but then I have to remember where I was just a few short years prior. 

    What is holding you back from losing the weight for good?

    I was listening to a live call the other day from a fellow lady on her health journey.  And she was sharing her story from unwell to health.  She started with these tools back when all the programs were on DVD’s. And the coach that was assigned to her ( you get one free when you purchase a product) invited her to join an accountability group she was hosting. This lady, said NO.  Looking back she said it was because she was afraid of failing with someone knowing. She was afraid of falling of the wagon (again) and being ashamed. If she was going to fail, she wanted to do it on her own terms.  She realized one day that her pride was standing in the way of her achieving great things. Her health being #1. When she got out of her own way. Said yes to the accountability, yes to being open, honest & willing to support other woman along the way – well that is when change happened.  And here she is today, healthy, maintaining her health & earning an income for her family. 

    I see this all too many times myself. Some how we think we can do it alone, but we aren’t telling ourselves the real reason. We are letting our pride stand in the way of us being all we can be. Pride is the original sin. 

    When I was carrying around that extra baby weight that would not come off. I was ashamed. I was embarrassed. I would hide under layers of clothes to hide the rolls, I would only show my head in photos not my clothed body.  I hated that people saw me as over weight. I hated the judgement I THOUGHT they were projecting onto me. Oh she over eats, she is lazy, she is…blah blah blah.  NOOOOO, that was all me. My thoughts, my negative self telling me that is what people were thinking.

    Ladies, if you are carrying extra weight I will bet you dollars to donuts it’s not because you are over eating.  Let me tell you my story in a nut shell:

    My Story in a Nutshell

    I had my last child spring of 2010. I was cleared to lose the “baby weight” at the 6 month post partum time frame. I had a challenging recovery.

    From Fall of 2010 to spring of 2017 I did all of the following to lose the weight:

    • all the cardio
    • counted calories
    • joined Weight Watchers (I gained 15lbs with them)
    • Joined Curves & worked out every business day for a whole year (only lost the 15lbs I gained on WW)
    • I wrapped myself in wraps to lose fat
    • I used every fat burning cream I could get
    • I did diet pills, fat burners
    • I think I even tried the Special K cereal diet
    • I tried Slim Fast
    • Meal replacement shakes & starvation

    I DID IT ALL. I can’t count how many times I tried, failed & tried again. I was almost at my giving up, breaking point when I found ACCOUNTABILITY. My story is true that pride is the original sin. Our Pride, our ego’s always hold us back from great things.

    The weight came off & has never returned. It’s a lifestyle.

    What is holding you back from losing the weight for good?

    So, the next time I invite you to join me. It’s not out of judgment or shame. It’s because I see my old self in you. It’s ok to be lost. It’s ok to have tried everything. It’s ok to rest.  Accountability is what has kept me going since 2017. The weight hasn’t come back, I have some great new friends in my life, an online community that motivates & inspires me daily. If it weren’t for them I might have quit. But I had to get over myself. Admit doing it on my own isn’t working as well as I had hoped and that I needed help. 

    When you hang out with eagles you will learn to soar! Trust me.

    Work with me Today
  • Health, Personal

    What is a Challenge Group: Everything You Need to Know

    Challenge Group Formula is: Fitness + Nutrition + Support = Results

    You have all heard the phrase, there is strength in numbers. And that is true. You never want to face the school yard bully alone, a new mom always takes someone with her for her child’s first set of vaccinations, you always take the girls wedding dress shopping and we ladies go to the washroom in packs. Yes, there is strength in numbers in almost everything we do so why not find that strength in your health & fitness journey with friends. And this is where a Challenge Group comes in. I know, you are wondering what is a challenge group, well I am here to give you the inside track.

    What is a Challenge Group

    If you have followed me for a while you know I invite constantly to challenge\ accountability \support groups. But what is that?

    A challenge group is an online group, run by a coach (me) to support others through a specific program or help them reach a goal. And they are gaining popularity because they work!

    It’s the secret no one wants to tell you about! Life is busy, kids, animals, jobs, spouses, sleep – where do you fit it all in? When do you have time for YOU? In walks a challenge group! A group of like minded individuals where they come together to feel supported by others who have real struggles, busy schedules and just want to feel more comfortable in their own skin. Everyone is welcome.

    And the cherry on top of the sundae of awesomeness is they are virtual – that means you can live anywhere in Canada, USA, the UK & now France and check in on YOUR TIME during the day. Easy as pie. ( yes I like food ).

    That’s because camaraderie, goal setting, and daily support all play a huge role in helping you stay accountable and ultimately reach your goals… whether your goal is eating better, working out more, losing weight, or a mix of all three.

    That’s why I always invite you to my Challenge Groups — I want to help.

    The #1 secret to success with any fitness and nutrition program is staying accountable to your health and fitness goals — and that’s exactly what Challenge Groups help you do. Challenge Groups are led by Coaches, like me and are comprised of people just like you who have all committed to getting healthy and fit.

    NUTRITION TALK

    We address, talk and share about Nutrition, Whether you’re a meal-prep pro or you’ve never cooked a thing in your life, I am here to answer any questions or concerns you may have about the nutrition part of the challenge. And if you hate kale, I won’t make you eat it, I promise.

    Of course fitness is a big part!!

    Challenge Groups often focus around a  fitness program that you choose. All the programs include a workout calendar developed by certified fitness professionals. The goal of the program is to help you get the best results while also building in recovery time.

    One of my roles as your coach is to guide you through the workout calendar, show you how to stream your workouts instantly  and check in on your progress throughout your journey.

    ALL ABOUT THE SUPPORT

    Support is key to staying accountable. That’s why us coaches, and often your fellow challengers, play a major role in helping you reach your health and fitness goals.

    Throughout the duration of the challenge, I will check in on you daily, start conversations, and share tips to help you make it to the end all through our private app where the group is hosted.

    Why Challenge Groups Work

    Studies have found that weight-loss programs that involve a third party that holds you accountable, as opposed to you going it alone, may significantly improve your chances of reaching your goals.

    Research by the International Journal of Consumer Studies also found that social-networking groups provide four main types of support: emotional, instrumental, informational, and affirmation.

    Emotional
    Trust and empathy are often huge factors in a person’s weight-loss journey. My goal is to help create a safe, non-judgmental environment for you to ask questions and provide emotional support along the way.

    As a result, Challenge Groups are great for both beginners as well as those who never miss a chance to work out.

    Coaches provide their challengers with assignments, worksheets, and tools to lead them to success. Challengers are encouraged to actively engage with the group on a daily basis by uploading post-workout selfies, meal-prep photos, and more. We have had theme weeks, we have wear it again Wednesday’s, one month we focused on planks, intermittent fasting, meal plans & more.

    Informational
    With over 70 workout programs there’s sure to be at least one that will fit your fitness needs and preferences. My job is to give you the information you need to not only understand the program you’re following but also to help you select the program that’s right for you to reach your specific goals.

    Affirmation
    Sticking to a challenge takes dedication, and participating in a Challenge Group gives you the affirmation you need to keep going. Missed a workout? Didn’t stick to the meal plan for a few days?

    Your Challenge Group and your ME, can & will help give you the motivation you need to pick up where you left off. Once you’ve completed the Challenge Group, your Coach can help you choose your next program so you can maintain your results.

    In a world with countless distractions, a Challenge Group is a place where you can focus 100 percent on your goals and feel supported as you strive to reach them.

    How to Join a Challenge Group

    You need that accountability, you need that support so open up your inbox and shoot me an email at heathersrunningdiary@gmail.com and let’s plug you in.  Also check out my Wellness page on this website too

    Snippets of this post were taken directly from Beach Body’s blog on this very same topic.

  • Health, Personal

    Why Do You Keep Starting Over?

    YES! Every time I talk with someone, the story is the same. Always starting, Always quitting and always starting again. It gets tiring and I can get why you are deflated and hesitant to start again. But what would you do if I told you I had a secret, a tool that if you stick to it could mean this would be the last time you would have to start as there would be no quit line in sight? Keep reading. Trust me!!

    Why Do You Keep Starting Over?

    What if I just don't break this promise?
    Rachel Hollis
    Author

    For 7 years I tried to lose weight, get my life back. 7 years of trying this diet, and that diet, doing that exercise and that routine. 7 long years! The secret to finally making May 22, 2017 my day 1, the tip of the ice berg that has kept me going strong and not falling off the wagon. You ready? – it’s simple…here it is. ACCOUNTABILITY.

    That’s it. YES! Something so simple, yet it works. So if you have tried to start over numerous times but you always put back on the weight and have to start over again, my question is what do you have in place to keep you accountable?

    I started my Instagram account as just that for me, I had no clue that support groups & accountability friends were out there. I would post every day, a workout or what I ate and I found new friends who literally held my feet to the fire. Accountability is the WHY I have been able to stick with it. 2 years this spring, 2 years and going strong! And since then I have found support & accountability with a team of ladies who I have connected with via online and we do just that. Accountability for each other!

    Yes you still must show up, do the things, eat the food and show up in the group. Just reserving your seat is not enough. BUT my group of ladies crushing their goals is there for you. You are more likely to succeed when you are not alone. It’s a proven strategy for crushing your goals and sticking to your plan. There is incredible power in partnership, and people have such a better chance to succeed if they’re not starting alone. Accountability partners dramatically raise the odds of success.

    Why Do You Keep Starting Over?

    So what have you got to lose? Nothing, let’s make today your Day 1 

    If you need an accountability partner then hit up the wellness link in the menu at the top!