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WHITEFISH MT
PARKER, CO

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Consistency in the gym? Top notch. Consistency in your inbox? Working on it, but it's high quality content you won't want to miss.

Seasonal recipes, food mindset tips, and the latest, most effective training advice... all in one place. All evidenced to help you build routines you love and nourish your best mind & body.

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Workout & Wellness with Dr. Andrea Emde THIS THUR

Workout & Wellness with Dr. Andrea Emde
THIS THURS 5:30-6:45pm

Join us for a free workout followed by mocktails and a Q&A with Dr. Emde!

Dr. Emde, ND, DC of Gislason Family Chiropractic, is a dual-licensed physician with a Naturopathic Doctor degree from Bastyr University AND a Doctor of Chiropractic degree. She is so fun and a fitness enthusiast. We adore her and we can't wait to learn from her with you!

This is a free event! Bring your friends, come ready to sweat, sip mocktails, and learn what you need to know to optimize your hormones and overall health 🤓

Attendees will receive exclusive discounts on testing and we have a few other surprises up our sleeves. Be sure to save your spot on Mindbody. Pre-registration is required.

3 simple (+affordable!) food additions to feel ✨

3 simple (+affordable!) food additions to feel ✨really good✨all holiday season long 🥑🍊🍋

I drank way too much egg nog last week for someone whose skin doesn’t really like eggs or dairy 🥴 but it was deeeeelicious.

Say you’re also not feeling 100% this week… you don’t need drastic measures to get back on track nor do you need to go off the deep end until January. 😉

Here are my 3 easy additions for you this week to get you back to feeling 💯

*First - please don’t hang onto any guilt for enjoying a holiday meal full of delicious foods and connection last week. Guilt for indulging isn’t serving you, let that go. Trade guilt ➡️ gratitude for your favorite memories. ❤️

Enjoy these daily for many many benefits 🥑🍊🍋

Avocado 🥑 a filling combination of fiber and healthy fats, + 2-4g of protein depending on the size.

Good for: feeling satisfied, balancing blood sugar, and getting your gut health back on track.

Try: avocado toast sprinkled with hemp hearts and lemon.

Oranges 🍊 in season and sweet and delicious.
Good for: anti-inflammatory + hydrating+ great fiber for the gut.

Try: Orange segments drizzled with or dipped in melted chocolate and topped with flaky salt.

Lemon 🍋 the acid from citrus can aid in nutrient absorption and can reduce blood sugar spikes (this is true for other acids too, like vinegar).
Good for: happy skin + blood sugar control.

Try: lemon on avo toast, hummus, or in warm water.

Knowledge + daily habits 🤝

Let me know your questions and if you agree/disagree below. Let’s chat 🤗

PCOS girlies, this is a quick one for you 🫶 Y

PCOS girlies, this is a quick one for you 🫶

You've likely heard by now that spearmint tea can help women treat PCOS by reducing testosterone and blood sugar levels.

GREEN tea is also beneficial as it can help reduce insulin resistance and boost fat burning.

So many wins from a daily tea-sipping habit right??

For a two birds one stone approach, try shopping for "Moroccan Mint" tea which is most often a blend of green tea and spearmint (make sure to check the label!)

I love making a big batch of this tea on the weekends, storing it in the fridge, and throwing a mason jar in my lunch most days. This tea is caffeinated, so it's best enjoyed earlier in the day.

This will be the first of many reminders - mark your calendars for a free Workout & Wellness chat with Dr Andrea Emde on Thursday, December 12th at 5:30pm.

Dr Andrea is a dual-licensed Chiropractic Physician and Naturopath and she will be talking to us all about female hormones! We'll have holiday mocktails, exclusive discounts on hormone testing, and more surprises announced soon. @thevitalitydoc

This is a FREE event, but be sure to save your spot on Mindbody ✨

Who wants to get rid of fatigue and boost their mo

Who wants to get rid of fatigue and boost their mood before Christmas? 🙋‍♀️

Some of your feelings of fatigue or general soreness can be caused by inflammation caused by a little extra sugar over the holidays. There is nothing to feel guilty about, but you can manage this to feel better for your body.

If you want to have less pain and feel better, increase your body's storage sites for glucose (stored as glycogen) in your muscles. Fewer high blood sugars = less inflammation and pain. Do this by walking and working out. I love to encourage muscle-building over the holiday season because you need to be in a very slight calorie surplus to build muscle, so now is the perfect time! You will not get bulky; you CAN burn fat and build muscle in the same phase. Facts > Feelings.

To feel good enough to move and recover from the above-mentioned training 👆, you'll need to be well-hydrated and consume enough protein. Eating enough protein also positively impacts your hunger and fullness hormones.

Any questions? Would love to respond to them below, or send me a DM 😘

Why you should make homemade cranberry chia jam 👀 🍎

If you love cranberry sauce on the Thanksgiving table, this is for you... a great way to enjoy Thanksgiving dinner mindfully (and feel mostly comfy after) is to enjoy your fav turkey day foods all month or all year long. This gives you more opportunities to enjoy them and less pressure to eat as much as possible on Thanksgiving.

The ingredients are whole fresh cranberries, apple juice, maple syrup (or honey), vanilla, cinnamon, and chia seeds.

It's so tasty and so good for you! It's packed with fiber, antioxidants, and healthy fats—which are incredible for overall health, keep you feeling full and energized, and are great for digestion and the skin.

This week I'm making turkey sandwiches on sourdough with cranberry jam and arugula on repeat, and no one can tell me this isn't a perfectly balanced and happy meal for me 😉 I would also put this on regular toast, overnight oats, yogurt, or eat it straight out of the jar.

You can find the recipe by searching "Homemade Cranberry Chia Jam" by Wellness for the Win. @Wellnessforthewin is a fellow Dietitian and content Creator I've followed for years, and she posts the best recipes! She has a little guy with special medical needs, so if you want the recipe, please find it on her blog to support them.

Let me know below if you're going to try this! ❤️

Swipe for a memorable and cozy at-home dinner date

Swipe for a memorable and cozy at-home dinner date menu 🍷🍋 🎣
Courtesy of Complementary MT. You can read our full article at the link in bio. 🫶
A little excerpt below 👇

"We collaborated with Madison Wittich, a local wine expert to explore the perfect balance between fish and wine. Consuming fish at least twice a week is recommended for optimal health, and we agree that mindful indulgence in wine can fuel enjoyment and connection at your dinner table. The secret to perfect food and wine pairings is finding a balance where the flavors complement rather than overpower each other, focusing on matching the intensity and acidity of the dish and the wine."

Rituals to set the tone for a great week 📌🍂

Rituals to set the tone for a great week 📌🍂

•Sunday night: schedule your workouts for the week 💪 we recommend 2-3 strength training sessions for most people, with active recovery in-between

•Monday morning gratitude practice to reflect on things that made it a great weekend ✏️ on the struggle bus…? Write down 3 things you’re looking forward to 😌

•Eat breakfast daily to support your mood and energy levels (Studies suggest people who eat breakfast are happier!)

•Prioritize movement for your mental and physical health. Walk, lift weights, hike, take a class, find ways to be active every day ☀️

•Listen to a favorite podcast while you cook dinner, bonus if there are new episodes on Mondays (where my crime junkie fans at? 💜)

A great way to build habits is to build rituals you love (Atomic Habits),
do you look forward to your Monday rituals?

A bittersweet goodbye, but watching you pursue you

A bittersweet goodbye, but watching you pursue your next adventure makes us so proud. We'll miss you SO much, and we'll be along for the ride to see what you do next in AZ! @_trainwcora

Cora thank you endlessly for everything you gave to our community and more -
your professionalism and all of the hard work and research that went into our training programs, sessions, and classes,
being so easy to love from your laugh to all the positive energy you bring everywhere you go,
to the endless inspiration to do better, be better, and work harder.

I know I and so many of our members have learned so much from you, and are stronger, more confident, and better than before.

Also of note, it's Cora's birthday tomorrow! Please make sure she feels the love, and if you can - join us for her last class at 4:30pm today. Sign up on the Mindbody app.

We adore you Cora! It’s not goodbye, it’s see you later ❤️
Xo, Ashlee and your Ember Nutrition & Training family

*We are looking for more ways to share our studio with the community. If you're a personal trainer, physical therapist, or other bodyworker looking for a place to practice, please send me a message or email me at ashlee@embernutritionandtraining.com for more information.

Is Workout & Wine at Ember written in your planner

Is Workout & Wine at Ember written in your planner for thurs? You won't want to miss it

What else is happening this week -

Sunday - easy run, because this weather in northwest MT is so dreamy right now and I'm living for the colder air

Monday - back to business with a workout that challenges my strength and encourages muscle growth

Tuesday - probably walking outside, see "Sunday", and also "Monday" 😅

Wednesday - work, work, work. Some cardio on the rower is nice touch 🔥

Thursday - I'm teaching, yall are sculpting. it's FULL BODY woot woot

Friday - one more big effort before the weekend, either one more workout or a run

Our studio method is to have you complete 1-3 training sessions/week with movement on days you're not lifting. I love how this keeps me fresh and never burned out!

There are so many awesome methods, trainers, studios, and online plans - one key is to find one that works for you THIS season and be flexible and consistent. 😌

Name something better than... That post-workout g

Name something better than...

That post-workout glow, that can't be bottled up and sold on a shelf 💪
A walk by the river with your favorite cup of coffee ☕
Slipping into your softest lounge pants with sore & toned legs 😉
or a sip of wine to start your weekend 🍷

We have the perfect combo of your favorite fall feels 🍷 🍂 🍁

A full body sculpting workout with your friends + a sampling of wines perfect for fall

Sweat and sip 💪🍷 with Complementary MT

We have spots remaining on:
Thursday 9/19 @ 5:30pm
Thursday 9/26 @ 5:30pm and 7pm

Get a discount if you sign up with a friend on Mindbody😚
$30 each, or $25 if you sign up with a friend.

DM us your questions, we can't wait to sweat and sip with you!

Restore your glow with simple fall routines that h

Restore your glow with simple fall routines that help you feel like your best self 🥑 🍓🫐
You need to eat - why not eat more foods that double as skin, mood, performance, and energy support?
It does not have to be complicated, expensive, or time consuming - let us show you. 🌱

Virtual Personal Training All the things we LOVE

Virtual Personal Training

All the things we LOVE about personal training, but from wherever you are.

Accountability, structure, and detailed plans tailored to YOU to produce results.

Minimal equipment required. 55 minute and 30 minute sessions available.

DM @hannahodell.fit for more information

Current Favorite Afternoon Snack... Mocha Protein

Current Favorite Afternoon Snack...

Mocha Protein Smoothie 🍫

This icy cold protein coffee really hits the spot, saves us from daily coffee shop runs, and is perfect for powering through an afternoon slump or fueling your workouts! Plus, it's made with simple, affordable ingredients—another reason to love it. Whole foods like bananas, spinach, and almonds may not get as much hype as the latest viral supplement, but they're excellent for hydration and providing essential vitamins and minerals!

Ingredients:

1/2 cup unsweetened vanilla almond milk
1/2 cup strong coffee or cold brew
1 frozen banana
1/2 cup spinach (you won't even notice it's there, we swear)
1 serving vanilla protein powder
1 tbsp cocoa powder
Instructions: Blend all the ingredients until smooth and voilà! Enjoy!

Help us celebrate this gorgeous girl, it’s her l

Help us celebrate this gorgeous girl, it’s her last day in the studio (for now), and congratulate her on starting a new adventure! 🥲

Hannah and her boyfriend, Darin, are moving to Denver where they’ll both pursue higher levels of education. She’s going to keep putting those training skills to work tho. 💪💗

Hannah thank you for all of the sweaty, bliss-filled, beat-fueled training sessions. Thank you for putting your whole heart into everything you do, it is absolutely felt by all. We’re going to miss you more than we can put into worlds. ❤️

Stop by this AM to say bye (for now) and grab a can of cold brew from the fridge, a little treat on us!

Instagram post 18449017975018024

Beat the heat with us in our air-conditioned studi

Beat the heat with us in our air-conditioned studio this week - we have some opportunities to get your workout glow on!

Wednesday night 5:30pm: Sculpt: Full Body Strength Training with Hannah
Thursday morning 9:30am: Barre with Stephanie @rebarre.mt
Friday morning 9am: Sculpt: Full Body Strength Training with Hannah

Nothing beats the energy of group training. There’s still time to make progress towards your goals this week. We got you, you got this 💪❤️

2 Tools to Ditch Food Guilt After a Holiday Here

2 Tools to Ditch Food Guilt After a Holiday

Here's how to level up your thoughts and speak to yourself with kindness- THIS matters more than you know because your thoughts are directly linked to your circulatory, nervous, and digestive systems which all respond energetically to your unspoken words.

Don't let food guilt consume you - your body “hears” and responds to your mind energetically. Thoughts that don't serve you are translated into changes in:

Heart rate
Blood pressure
Body temp
Breathing rate
Muscle tension

Trade GUILT for GRATITUDE. Which holiday moments brought you the most joy? Write down your 3 favorite memories from the holiday, and replay them in your brain. Don't let yesterday's food guilt tarnish today's happiness and potential for growth, and every day is a new day to make great decisions that honor your health and goals.

Instead of worrying about gaining weight from one off day or week, remember FOOD = FUEL, food does not automatically get stored as fat, and fat is not inherently bad. Our bodies are SO GOOD at making adjustments: your metabolism is flexible and increases when you consume more calories, and your body secretes hormones that guide you in how much and what you need to eat every day, just to name a few things!

One of my mantras lately:

"Our bodies crave consistency, yet can be incredibly flexible."

Embrace your body's flexibility and remember to speak to yourself with kindness. 🧡

You are the greatest project you will ever work on

You are the greatest project you will ever work on. Restart, reset, refocus. As many times as it takes. Just don’t give up 🌿

Borrowing more wisdom from @jamesclear 🔆

Borrowing more wisdom from @jamesclear 🔆

Our WHY One of our goals this month is to find mo

Our WHY

One of our goals this month is to find more clarity. What difference do we want to make? What do we want to create? We're coming back to our why. 🧘‍♂️

Our big WHY is to help you utilize powerful nutrition—the food you eat every day—to feel amazing in your own skin and at peace with your body.

We don't specifically promote our practice for weight loss because we don't think losing weight is the most valuable thing a person can do, and we don't believe that smaller is always better.

Our clients do lose weight and build muscle, but most importantly, they feel great in their bodies, and their body confidence skyrockets. More importantly, they experience higher energy levels, better moods, calm and happy digestion, and boosted physical and mental performance, all from optimizing their diets and training.

When you have a system to achieve all of these things, you unleash a radiance that spreads over all areas of your life. 😌

These wins from my clients this week had me 😭

"Today was the first day ever that I've worn shorts and a workout tank to the gym and didn't wear a shirt or sweatshirt over it to cover up!"

"I'm continuing to make better food decisions, not binging when eating 'fun' food."

"I do not feel bloated and have been wearing my clothes raw; meaning I don't feel like I need to wear a cardigan or sweater to hide my body."

"My energy has probably been the best it's been since we started working together. I feel energized and happy. I continue to be surprised by how much my food choices have changed. It feels like it's really becoming a new way of life."

We help you drown out the diet culture noise, so you can focus on small, actionable steps that help you reach your goals. 💪

We're looking for 2-3 wellness seekers who want to level up their nutrition with a flexible plan, feel great in their bodies, and boost their natural glow and radiance with FOOD.

Link in bio for more info and next steps ✨

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