Reset Your Mood — Holiday Edition

A Faith-Filled Guide to Releasing Pressure, Embracing Peace & Honoring Your Humanity This Season

The holiday season is one of the most cherished times of the year—filled with beauty, meaning, tradition, and an intentional slowing down to notice the blessings God continues to place in our lives. Yet for many, it’s also a season that can feel heavy, overwhelming, or emotionally exhausting. The pressure to “keep it all together,” show up perfectly, meet everyone’s expectations, and remain cheerful through it all can leave you feeling drained rather than renewed.

If this sounds familiar, take a deep breath.
You are not alone.
And more importantly—you’re not doing anything wrong.

The holidays were never meant to be a test of perfection; they’re an invitation to presence. A call to remember that God’s grace is big enough to hold your progress and your humanity. A reminder that you don’t have to perform your way through the season—you’re allowed to simply be.

This message is your permission slip to reset your mood, shift your mindset, and reconnect with what truly matters. Not the pressure. Not the perfection. But the peace, the gratitude, the compassion, and the gentle joy woven into the heart of this season.

Let’s walk through the most common forms of negative self-talk that surface during the holidays—and how to reframe them with grace, truth, and emotional honesty.

1. “I’m being lazy…” → “Rest is caring for myself.”

One of the biggest misconceptions of the holiday season is the belief that rest must be earned. That you must push, perform, hustle, or achieve something before allowing yourself to pause.

But the truth?
Rest is not laziness. Rest is obedience.
Rest is honoring your limits, your body, your nervous system, and your spiritual need for stillness.

In scripture, rest is not only encouraged—it’s commanded.
It is holy, healing, and deeply human.

So if you feel tired during the holidays, it’s not a sign that you’re falling behind. It’s a sign your body and soul are asking for gentleness. Rest is not an indulgence; it’s essential—and choosing it is an act of self-care and self-respect.

2. “I should be stronger…” → “I’m responding normally to life’s challenges.”

The holiday season can resurface emotions we didn’t expect. Old memories. Grief. Loneliness. Stress. Pressure. Emotional fatigue. And sometimes, we judge ourselves for feeling what is simply human.

But emotional responses—whether tears, tension, frustration, or overwhelm—do not make you weak. They make you human.

Changing this inner dialogue releases the weight of unrealistic expectations. Instead of believing you “should” be stronger, recognize that you are already strong—not because you feel nothing, but because you keep moving through everything.

Give yourself grace.
Give yourself room to feel.
Give yourself the compassion you would offer someone you love.

3. “Everyone else has it together…” → “People struggle behind closed doors.”

One of the biggest traps of the holiday season is comparison.
Social media highlights the curated moments: matching pajamas, perfectly decorated homes, big family gatherings, festive meals, and endless smiles.

But what you see is never the whole story.

Behind the scenes, people are navigating stress, conflict, financial pressure, health challenges, disappointment, and exhaustion—just like you.

Comparison steals joy, peace, and perspective.
Compassion, however, restores them.

When you remember that everyone is walking through something unseen, it becomes easier to extend grace—to yourself and to others. You no longer feel pressured to match someone else’s highlight reel. Instead, you’re free to honor your own story, your own pace, and your own emotional needs.

4. “I need to feel better right now…” → “I can take small caring steps.”

When emotions feel heavy, it’s natural to want instant relief. We reach for quick fixes—food, scrolling, shutting down, numbing out, or pushing ourselves past our limits.

But emotional healing is not an on/off switch.

It happens through small, consistent acts of care.
A glass of water.
A few deep breaths.
A walk outside.
Journaling.
Praying.
Reaching out to someone you trust.
Sitting in silence with God.

You don’t have to climb the whole mountain today.
You don’t have to fix everything in one moment.
You don’t have to rush your way out of what you’re feeling.

One caring step at a time is enough. And those steps add up to emotional strength, resilience, and renewal.

5. “I always feel terrible…” → “This moment will pass.”

Holiday emotions often feel intensified because the season is filled with memories, expectations, and emotional triggers. When emotions grow stronger, it’s easy to think they are permanent.

But no feeling—no matter how heavy—lasts forever.

Feelings are real AND they are temporary.
They move.
They shift.
They soften.
They change.

Letting yourself acknowledge your feelings without labeling them as permanent gives you back your power. It grounds you in truth rather than fear.

A hard moment is just that—a moment.
Not your identity.
Not your story.
Not your whole season.

The Holidays Don’t Require Perfection — They Invite Presence

This season doesn’t need you to be perfect.
It doesn’t need you to be cheerful 24/7.
It doesn’t require you to hide your emotions, overextend yourself, or live up to unrealistic expectations.

What the holidays do ask for is honesty, heart, and grace.

Grace for the moments you feel overwhelmed.
Grace for the days you need rest.
Grace for the emotions you wish you didn’t feel.
Grace for the times you snap, struggle, or slow down.

And grace for the version of you that is doing the best she can with the tools she has.

If this message resonated with you, if you’re craving clarity, emotional support, and a mindset anchored in peace rather than pressure, then the New Beginnings 30-Day Mindset Journal was created for you.

It’s your daily guide to:

✨ Reset your thoughts
✨ Release emotional pressure
✨ Build healthier habits
✨ Strengthen your spiritual grounding
✨ Practice self-compassion
✨ Improve your self-talk
✨ Reconnect with your purpose

It’s time to step into a season of peace, clarity, renewal, and emotional freedom—not pressure, not perfection.

If you're ready to go from
“I wish I could change”
to
“I’m making moves now,”
Begin your New Beginnings journey today.

Let’s finish this year — and step into the next — with a mindset rooted in hope, grace, and emotional honesty. ❤️✨

10-Minute Do-Anywhere Cardio Blast

A Fitness Friday Blog Post by The Relentlessly Empowered

Cardio doesn’t need a treadmill, a gym membership, or 45 minutes of complicated choreography. Sometimes all you need is 10 minutes, your bodyweight, and a commitment to move your body with purpose.

This do-anywhere cardio circuit boosts your mood, raises your heart rate, and helps your metabolism stay active throughout the day. Perfect for mornings, lunch breaks, travel, or anytime you need a quick blast of energy.

FORMAT:

40 seconds work, 20 seconds rest
× 3 rounds
Complete all 5 moves in a circuit, rest 1 minute, repeat.

How to Do Each Move

1. Jumping Jacks

How to do it:

1. Stand tall, feet together.

2. Jump feet out while raising arms overhead.

3. Jump feet back together while lowering arms.

4. Keep a steady pace.

Modification: Step side to side without jumping.

2. High Knees

How to do it:

1. Stand tall, core tight.

2. Drive one knee up toward your chest.

3. Alternate legs quickly.

4. Pump your arms.

Modification: March in place with strong knee lifts.

3. Squat Jumps (or Bodyweight Squats)

How to do it:

1. Stand with feet shoulder-width apart.

2. Lower into a squat.

3. Explode upward into a jump.

4. Land softly and repeat.

Low impact: Bodyweight squats without jumping.

4. Mountain Climbers

How to do it:

1. Start in plank position.

2. Drive one knee toward your chest.

3. Switch legs quickly, running in place.

4. Keep hips low and core tight.

Modification: Slow the pace.

5. Burpees (or Step-Back Burpees)

How to do it:

1. Start standing.

2. Squat and place hands on the floor.

3. Jump feet back into a plank.

4. Jump feet forward.

5. Jump straight up.

Low impact: Step back into plank instead of jumping.

Why This Workout Works

• Boosts metabolism

• Elevates mood

• Improves cardiovascular endurance

• Increases energy

• No equipment needed

• Perfect for busy schedules

• Strengthens both body and discipline

Small consistent bursts of movement create a big impact — physically, mentally, and spiritually.

Move With TRE

Explore simple, sustainable wellness tools — journals, planners, fitness guides, and healthy eating resources — all at affordable prices.
👉 TheRelentlesslyEmpowered.com

Spiced Chai Protein Warmer Smoothie

If you love chai, you’re going to fall in love with this nourishing, protein-packed Spiced Chai Protein Warmer Smoothie. It’s creamy, comforting, and filled with warming spices that support digestion, reduce inflammation, and make cold mornings feel a little more grounded.

This is a "slow and steady energy" smoothie — exactly what your body needs to thrive during fall and winter.

Ingredient Benefits

🍐 Pear: Gentle Sweetness + Fiber

Pears are naturally sweet and rich in soluble fiber, which supports digestion, gut health, and blood sugar control.

🥛 Greek Yogurt: Protein + Gut Support

Greek yogurt adds creaminess and high-quality protein, plus probiotics for digestive balance.

💪 Vanilla Protein Powder: Muscle + Metabolism Support

Protein helps maintain lean muscle, boosts metabolism, and keeps you full longer.

🧊 Frozen Cauliflower: Volume + Nutrients

Cauliflower blends seamlessly and adds vitamins C and K, fiber, and antioxidants — without changing the flavor.

🥄 Almond Butter: Healthy Fats + Satiety

Almond butter supports hormone health, skin health, and steady energy.

🌼 Chai Spice Blend: Anti-Inflammatory + Digestive Support

Chai spices (cinnamon, ginger, cardamom, cloves) soothe digestion and warm the body from within.

✨ Vanilla: Flavor Enhancer

Adds sweetness and depth without added sugar.

🥛 Almond Milk: Light + Smooth

Unsweetened almond milk creates a warm, cozy base for all the spices to shine.

How to Make It

Blend together:

• 1 medium pear

• ½ cup Greek yogurt

• 1 scoop vanilla protein powder

• ½ cup frozen cauliflower

• 2 tbsp almond butter

• 1 tsp chai spice blend

• ¾ cup unsweetened almond milk

• ½ tsp vanilla

Enjoy warm or room temperature for ultimate comfort.

Comfort Meets Nutrition

This smoothie tastes like a creamy chai latte — but with the protein your body needs for energy, recovery, and hormone support. It’s soothing, grounding, and incredibly nourishing.

Get more warm, protein-rich wellness recipes inside our FREE and low-cost resources in The Relentlessly Empowered Store — designed to make healthy eating simple, delicious, and sustainable.

Your Gut Is Your Second Brain: How Your Digestive Health Shapes Your Mood, Energy & Mindset

Most people think their mood is controlled entirely by their brain…
but the truth is your emotional health begins much lower — in your gut.

Your gut isn’t just a place where food is digested.
It’s a powerful, intelligent system that communicates with your brain every single second of the day. In fact, it’s so influential that scientists call it “the second brain.”

If you’ve been dealing with anxiety, mood swings, brain fog, irritability, low energy, or unexplained emotional dips, your gut might be signaling that something needs attention.

Let’s break down exactly how your gut influences your mental health — and what you can do today to strengthen your gut-brain connection.

Your Gut Makes 95% of Your Serotonin — Not Your Brain

When people hear “serotonin,” they think brain chemical, but here’s the surprising truth:

👉 About 95% of your serotonin — your “feel-good hormone” — is made in your gut.

Serotonin plays a major role in:

• Mood stabilization

• Happiness

• Motivation

• Sleep

• Appetite

• Digestion

• Emotional regulation

If your gut is imbalanced, inflamed, or lacking healthy bacteria, your body can’t produce serotonin efficiently — and your mood pays the price.

This is one of the biggest missing links in mental wellness.

Your Gut and Brain Are Constantly Talking — Through the Vagus Nerve

Your gut and brain are connected by a superhighway of communication called the vagus nerve — a long nerve that sends signals both ways, all day long.

When your gut is healthy, the messages being sent to your brain sound like:
✔ “We’re calm.”
✔ “We’re balanced.”
✔ “We’re safe.”

But when your gut is inflamed or out of balance, the messages change dramatically:
✖ “We’re stressed.”
✖ “We’re overwhelmed.”
✖ “We’re irritated.”
✖ “We’re anxious.”

Your brain responds to the gut’s signals — not the other way around.

This is why improving gut health often leads to noticeable emotional transformation.

Poor Gut Health = Poor Mental Health

Imbalances in the gut microbiome can cause (or worsen):

1. Increased Anxiety & Depression

An inflamed gut sends distress signals that elevate stress hormones and reduce serotonin availability.

2. Brain Fog & Memory Problems

Your brain depends on nutrients absorbed through the gut.
When digestion is impaired, thinking becomes slower, foggier, and less sharp.

3. Mood Swings & Irritability

Your gut bacteria influence hormones, neurotransmitters, and inflammation — all of which affect mood stability.

4. Low Stress Resilience

A stressed gut means a stressed nervous system.
You become more reactive, overstimulated, and emotionally sensitive.

This is not “all in your head.”
It’s deeply connected to your gut.

How to Strengthen Your Gut–Brain Connection

The beautiful thing is that gut health can be improved — sometimes dramatically — with simple, intentional habits.

Here are TRE-approved strategies to nourish your gut every single day:

1️⃣ Add More Probiotic-Rich Foods

These foods introduce beneficial bacteria into your gut:

• Greek yogurt

• Kefir

• Sauerkraut

• Kimchi

• Miso

• Tempeh

• Kombucha

Just a few servings per week can positively shift your microbiome.

2️⃣ Prioritize Fiber Every Day

Fiber acts as fuel for healthy gut bacteria.

Great sources include:

• Leafy greens

• Oats

• Beans & lentils

• Berries

• Nuts & seeds

• Sweet potatoes

Fiber = a happier, healthier gut.

3️⃣ Eat Fermented Foods Regularly

Fermented foods improve digestion, reduce inflammation, and enhance nutrient absorption.

Adding even 1 tablespoon of sauerkraut or ½ cup of kombucha per day can make a visible difference in mood and digestion.

4️⃣ Drink More Water

Hydration helps your gut move waste, absorb nutrients, and maintain a healthy environment for bacteria.

5️⃣ Reduce Ultra-Processed Foods & Excess Sugar

Sugar feeds harmful bacteria and increases inflammation — both of which can worsen anxiety and mood swings.

6️⃣ Add Anti-Inflammatory Foods Daily

Your gut loves:

• Avocado

• Olive oil

• Salmon

• Turmeric

• Ginger

• Berries

• Dark leafy greens

These foods reduce inflammation and support serotonin production.

A Healthy Gut = A Happier Mind

Your gut doesn’t just digest food — it shapes your mood, energy, confidence, and emotional resilience.

When your gut is nourished, your brain receives clearer, calmer, more positive signals.
Your focus improves.
Your mood stabilizes.
Your stress response softens.
Your mind feels lighter, clearer, and more grounded.

This is why taking care of your gut is one of the most loving things you can do for yourself — physically and emotionally.

Ready to Support Your Gut & Emotional Wellness? TRE Has You Covered.

You don’t have to figure this out alone.
Inside The Relentlessly Empowered store, you’ll find practical, simple tools to support your gut, your mood, and your overall well-being:

✨ Free nutrition guides
✨ Anti-Inflammatory 30-Day Meal Plan
✨ Smoothie & juice guides
✨ Daily wellness checklists
✨ Journals for stress, mindset & gratitude
✨ Mocktail guides to reduce inflammation
✨ Low-cost mini-ebooks & habit trackers

All created to help you feel better from the inside out — one simple step at a time.

👉 Explore FREE & low-cost resources at TheRelentlesslyEmpowered.com
and strengthen your gut, mind, and mood with support you can trust.

Grilled Steak & Asparagus Salad with Artichoke Hearts

A Protein-Packed, Veggie-Rich Anti-Inflammatory Meal

Healthy eating gets a major upgrade with this Grilled Steak & Asparagus Salad — a meal that’s equal parts satisfying, nutrient-dense, and bursting with flavor. If you want a recipe that supports metabolism, hormonal health, and digestive balance, this is it.

This salad brings together high-quality protein, fiber-rich vegetables, and healthy fats — all essential building blocks for long-term wellness.

Why This Salad Is So Healing & Energizing

🥩 Steak

A premium source of protein, iron, zinc, and B-vitamins. These nutrients support muscle growth, oxygen transport, hormone balance, and steady energy.

🌱 Asparagus

Supports detoxification, reduces bloating, and nourishes the gut with fiber and antioxidants.

💚 Artichoke Hearts

One of the BEST foods for liver support, digestion, and gut health. They’re fiber-packed and deeply anti-inflammatory.

🥬 Mixed Greens

Greens like arugula, spinach, and baby kale supply vitamins A, C, K, and magnesium — vital for immunity, bone strength, and stress reduction.

🫒 Olive Oil & Lemon Dressing

Light, refreshing, anti-inflammatory, and perfect for boosting nutrient absorption.

Why You’ll Love This Recipe

✔ High-protein and filling
✔ Packed with fiber-rich veggies
✔ Naturally gluten-free
✔ Anti-inflammatory dressing
✔ Restaurant-quality flavor
✔ Perfect for lunch or dinner

Call to Action

Want more meals like this that nourish your body AND taste incredible?

Download our FREE 3-Day Anti-Inflammatory Meal Plan — your jumpstart into cleaner, simpler eating.

Plus, check out our low-cost healthy eating tools, recipes, and guides inside the store.

Are Your Actions Truly Aligned With Your Goals?

A Guide to Realignment, Self-Honesty, and Purposeful Growth

Every year, every month, and honestly, every day, we are given opportunities to grow, evolve, and become more aligned with the vision God placed on our hearts. But there comes a moment — often more than once — where we have to pause and ask ourselves an uncomfortable but necessary question:

“Are my actions truly aligned with my goals?”

It’s a question that cuts through excuses, busyness, emotions, and the stories we tell ourselves. A question that reveals truth. A question that separates intention from execution. And a question many avoid because the answer requires change — real, intentional change.

This message, inspired by the New Beginnings Mindset Journal, is here to remind you of something powerful:

Growth doesn’t happen by accident.
Alignment doesn’t happen by accident.
Breakthrough doesn’t happen by accident.

They happen through consistent choices, self-honesty, and daily habits that support who you’re becoming, not just who you’ve been.

Let’s explore how to realign your actions with your goals — and ultimately, with the life you’re called to live.

Why Alignment Matters More Than Motivation

Motivation feels good, but it’s fleeting. You can be motivated in the morning and completely derailed by noon.

Alignment, however, is sustainable.
Alignment shows up when motivation disappears.
Alignment is what carries you through stress, fatigue, distraction, boredom, and resistance.

You can want your goal with your whole heart, but if your daily actions don’t support that goal, you’ll always feel like you’re chasing progress instead of stepping into it.

Alignment is where transformation happens.

Think of it this way:

• Your vision is the destination.

• Your habits are the vehicle.

• Your alignment is keeping the car on the road.

Without alignment, your progress zigzags, stalls, or hits detours that could have been avoided. With alignment, progress becomes natural, stable, and purposeful.

The Power of Self-Reflection: 5 Journal Prompts to Realign Your Life

Self-reflection is not about judgment — it’s about clarity. When you take time to evaluate your habits, choices, routines, and patterns, you begin to see where your life is flowing smoothly and where it’s fighting against itself.

These five journal prompts are designed to help you identify:

✨ Where your habits support you
✨ Where you're holding yourself back
✨ Where you're drifting out of alignment
✨ Where you need more grace
✨ Where you need more discipline
✨ Where you're ready to level up

Let’s break each one down.

1. “Are the small actions I’m taking today moving me closer to, or further from, the vision I have for my life?”

Most people don’t fall off track in big dramatic ways.
They fall off track one small choice at a time.

A skipped workout.
A habit of emotional eating.
Starting the day with distraction instead of direction.
Saying “yes” to the wrong things and “no” to what matters.

This prompt helps you examine the micro-decisions that shape your macro-results.

2. “Do my current habits and routines reflect what I say matters most to me right now?”

You can tell yourself your health matters…
but your habits will show the truth.

You can tell yourself your peace matters…
but your boundaries will reveal the truth.

You can tell yourself success matters…
but your discipline will reflect the truth.

Let this question bring awareness — not shame — to the areas where your actions and values are misaligned.

3. “If I could instantly reach my goal today, would my current behaviors allow me to maintain it long-term?”

This is the one that cuts deep.

A goal you can’t sustain is a goal you’ll lose.

This prompt forces you to ask:

• Am I building consistency?

• Am I creating sustainable habits?

• Am I becoming a person who can hold the blessing I’m praying for?

This is where real growth begins.

4. “Am I spending more energy finding reasons not to take action, or finding solutions that support my goals?”

There’s always a reason not to show up.
Always a reason to delay.
Always a reason to shrink, hide, or wait for the “right” moment.

But champions — real, aligned, purpose-driven individuals — spend more energy finding solutions than excuses.

This prompt exposes resistance and helps you shift into a solution-focused mindset.

5. “If I looked back a year from now, would I be proud of the consistency and effort I’m showing today?”

Imagine yourself a year from now.

If that future version of you could speak to your present self, what would they say?

• Keep going, you’re on track

• You’re consistent and strong

• You’re planting seeds that will grow

• Or… I wish you would’ve started sooner

This question encourages long-term thinking, commitment, and emotional accountability.

Clarity Leads to Action — Action Leads to Transformation

The purpose of these journal prompts isn’t to call you out. It’s to call you forward.

When you understand where your habits align — and where they don’t — you gain the clarity to make powerful, necessary changes. You begin to see where you need:

💛 More structure
💛 More support
💛 More accountability
💛 More consistency
💛 More grace
💛 More discipline

Alignment is not about perfection.
It’s about honesty, self-awareness, and choosing your future over your comfort.

If You Need Support, You Don’t Have to Do It Alone

If reading through these prompts made you realize:

“I want to change, but I need structure.”
or
“I know what I want, but I need guidance.”
or
“I’m ready for consistency, not chaos.”

Then the New Beginnings 30-Day Mindset Journal was created for you.

It helps you:

• Transform your mindset

• Build self-awareness

• Practice daily alignment

• Strengthen discipline

• Set meaningful goals

• Stay consistent

• And develop habits that match the life you’re designing

This journal bridges the gap between wanting change and creating change.

Because you deserve to go from:

“I wish I could change.”
to
“I’m making moves now.”

A Season of Realignment, Growth & Becoming

As you lean into these reflections, remember:

You are not behind.
You are not failing.
You are not stuck.

You are becoming.

And becoming takes:

✨ Intention
✨ Honesty
✨ Courage
✨ Alignment
✨ Daily action

You don’t have to transform your entire life — you just have to take the next aligned step.

One aligned choice.
One aligned habit.
One aligned day at a time.

Let’s step into a season of alignment, clarity, and relentless growth — together. 🌱✨

Explore More Freebies & Resources

For more mindset tools, wellness resources, and simple ways to stay aligned with your goals:

✨ Download our FREE resources
✨ Explore our low-cost journals, guides, and meal plans
✨ Build habits that support your mind, body, and spirit

Your growth journey is one aligned step away.

20-Minute Dumbbell “No Repeat” Strength Workout

A Fitness Friday Blog Post by The Relentlessly Empowered

Strength training is one of the greatest gifts you can give your body — especially as you age. Muscle is your metabolism. Your strength is your independence. Your stability is your longevity. And your confidence? It grows every time you lift something heavy and think, “Wow… I did that.”

This 20-minute no-repeat dumbbell workout hits every major muscle group with zero boredom, zero repeats, and maximum strength-building efficiency.

Each move is intentionally selected to target a new muscle group so you can move confidently from one exercise to the next while building full-body strength.

FORMAT:

40 seconds of work / 20 seconds of rest.
One exercise per muscle group.
No repeats.

Grab a set of dumbbells (light, medium, or heavy) and follow the instructions below.

Upper Body Exercises

1. Dumbbell Chest Press (Floor or Bench)

How to do it:

1. Lie on your back (or bench), dumbbells in hand.

2. Bend elbows at 90 degrees.

3. Press weights up until arms are straight.

4. Lower with control.

Works: Chest, shoulders, triceps

2. One-Arm Dumbbell Row (Right + Left)

How to do it:

1. Place opposite knee and hand on a bench or sturdy chair.

2. Hold dumbbell in the free hand.

3. Pull elbow up toward your hip.

4. Lower slowly.

5. Switch sides for the next round.

Works: Back, lats, rear shoulder

3. Overhead Shoulder Press

How to do it:

1. Stand tall with core tight.

2. Hold dumbbells at shoulder height.

3. Press overhead until arms are straight.

4. Lower with control.

Works: Shoulders, upper back, triceps

4. Bicep Curl

How to do it:

1. Stand tall, elbows close to body.

2. Curl both dumbbells toward shoulders.

3. Lower slowly.

Works: Biceps

5. Triceps Kickbacks

How to do it:

1. Hinge forward with a flat back.

2. Bend elbows at your sides.

3. Extend arms behind you.

4. Squeeze the triceps.

Works: Triceps

Lower Body Exercises

6. Dumbbell Goblet Squat

How to do it:

1. Hold dumbbell close to your chest.

2. Squat down, pushing hips back.

3. Keep chest tall.

4. Press through heels to stand.

Works: Quads, glutes, core

7. Dumbbell Deadlift

How to do it:

1. Hold dumbbells in front of thighs.

2. Hinge from hips with a flat back.

3. Lower weights toward shins.

4. Stand by squeezing glutes.

Works: Hamstrings, glutes, lower back

8. Reverse Lunges (Right + Left)

How to do it:

1. Step back with one leg.

2. Lower into a lunge.

3. Push through front heel to stand.

4. Switch legs next round.

Works: Legs, glutes, hips

9. Calf Raises

How to do it:

1. Stand tall holding dumbbells.

2. Rise onto the balls of your feet.

3. Lower with control.

Works: Calves, ankle stability

Core & Finisher

10. Russian Twists with Dumbbell

How to do it:

1. Sit with knees bent.

2. Lean back slightly.

3. Rotate torso side to side.

4. Hold a dumbbell for added challenge.

11. Dumbbell Side Bends (Right + Left)

How to do it:

1. Stand tall with dumbbell in one hand.

2. Lean sideways toward the dumbbell.

3. Pull torso back to center.

4. Switch sides next round.

12. Plank with Dumbbell Drag

How to do it:

1. Start in a plank.

2. Place dumbbell beside your right hand.

3. Reach with left hand to drag dumbbell across.

4. Alternate sides.

Finish strong. No repeats. Maximum variety. Full-body power.

Explore TRE Fitness & Nutrition Tools

Build strength, resilience, and routines that feel good. Shop our low-cost workouts, journals, and healthy eating guides here!

Apple Pie Protein Blend Smoothie

There’s nothing quite like the taste of warm apple pie — especially when you can enjoy those same flavors in a nutrient-dense, protein-packed smoothie. The Apple Pie Protein Blend Smoothie captures cozy fall flavor and transforms it into a nourishing meal that supports immunity, digestion, hormone health, and muscle recovery.

It’s comfort-food flavor with high-protein benefits.

Ingredient Benefits

🍎 Apple (with skin): Fiber + Gut Health

Keeping the skin on adds essential fiber, antioxidants, and natural sweetness. Apples support digestion, heart health, and stable energy.

💪 Cinnamon Protein Powder: Cozy Flavor + Muscle Support

Cinnamon adds warmth while the protein powder supports strong muscles, better metabolism, and steady blood sugar.

🥄 Tahini: Hormone-Balancing Healthy Fats

Tahini is rich in calcium, iron, and healthy fats — perfect for women needing nourishment for hormone balance and energy.

🧊 Silken Tofu: Plant Protein + Creaminess

Tofu blends beautifully, adding creaminess and a surprising protein boost without affecting the flavor.

🌱 Ground Flaxseed: Omega-3s + Fiber

Flaxseed supports digestion, reduces inflammation, and adds beneficial fats that support brain function and hormone health.

🌼 Apple Pie Spice: Anti-Inflammatory Boost

The spice blend (typically cinnamon, nutmeg, ginger, allspice) supports blood sugar balance and gut health.

🥛 Warm Cashew Milk: Smooth + Delicious

Cashew milk blends into a warm, silky base that feels like a cozy winter treat.

✨ Vanilla Extract: Natural Sweetness

Vanilla adds depth and enhances the apple-pie flavor without added sugar.

How to Make It

Blend together:

• 1 medium apple with skin

• 1 scoop cinnamon protein powder

• 2 tbsp tahini

• ½ cup silken tofu

• 1 tbsp ground flaxseed

• 1 tsp apple pie spice

• ¾ cup warm cashew milk

• ½ tsp vanilla

Blend until smooth and creamy.

Cozy, Nourishing & Protein-Packed

This smoothie is perfect for fall, winter, or anytime you want something warm, grounding, and nutrient-rich. It’s especially great for breakfast or a midday pick-me-up that won’t spike your blood sugar.

Want more comfort-inspired wellness recipes? Explore our FREE and low-cost resources inside The Relentlessly Empowered Store for meal plans, recipe bundles, and wellness guides designed to simplify healthy eating.

Magnesium: The Calming Mineral Your Body & Mind Are Begging For

If you’ve been feeling more anxious, tense, overwhelmed, or emotionally drained lately, it might not just be “stress”…
It might be magnesium deficiency — one of the most common nutrient deficiencies in the world and one of the most overlooked.

In fact, research shows that up to 75% of people are not getting enough magnesium, and this one mineral plays a role in over 300 reactions in the body, including how you sleep, how you handle stress, and how your nervous system responds to life.

Let’s break down how this powerful mineral works, how deficiency affects your mood, and simple ways to naturally increase your intake so you can feel calm, grounded, and in control again.

Why Magnesium Matters for Your Mood, Stress Levels & Nervous System

Magnesium is often called “the calming mineral” — and for good reason.
It directly affects:

✨ your stress response
✨ your sleep quality
✨ your ability to relax
✨ your emotional regulation
✨ your muscle and nerve function
✨ your brain’s ability to communicate clearly

When magnesium is low, your nervous system becomes overstimulated.
This means everyday stressors feel bigger, small problems feel heavier, and emotional balance becomes harder to maintain.

Signs You May Be Low in Magnesium

A deficiency doesn’t always show up as one obvious symptom.
It often looks like a collection of things you’ve been blaming on stress, hormones, or “just life.”

Here are the most common signs:

1. Anxiety & Panic Attacks

Low magnesium increases adrenaline release and makes your system more reactive.
This can heighten feelings of fear, worry, or panic — sometimes out of nowhere.

2. Trouble Sleeping

Magnesium helps relax your muscles and regulate melatonin.
Low levels can cause restlessness, tossing and turning, or waking up through the night.

3. Muscle Tension & Headaches

If your shoulders are always tight or you get frequent headaches, magnesium may be the missing piece.
It's essential for muscle relaxation and proper nerve signaling.

4. Mood Swings & Irritability

Your emotional regulation depends heavily on magnesium.
When levels are low, irritability increases, patience decreases, and everything feels “just a little too much.”

These symptoms aren’t random.
They are messages from your body that your nervous system needs support.

Top Food Sources of Magnesium

You can increase your magnesium intake through delicious, nutrient-dense whole foods.
Here are some of the richest natural sources:

🥬 Dark Leafy Greens

Spinach, Swiss chard, kale, collard greens — all excellent ways to boost magnesium daily.

🎃 Pumpkin Seeds (Pepitas)

One of the highest plant-based magnesium sources.
Perfect for salads, snacks, smoothies, or trail mix.

🍫 Dark Chocolate

Yes, your cravings might actually mean something.
Choose 70% cacao or higher for real benefits.

🥑 Avocado

Creamy, satisfying, and loaded with healthy fats and essential minerals — including magnesium.

Adding just one or two of these foods per day can make a noticeable difference in your mood, sleep, and stress resilience.

Why Your Nervous System Needs Magnesium

Every time your body tries to calm down, relax, concentrate, or sleep… magnesium is involved.

When your levels are optimized, you may notice:

✨ improved sleep and deeper rest
✨ fewer muscle cramps or tension
✨ calmer emotional responses
✨ reduced anxiety levels
✨ better focus
✨ less irritability
✨ more balanced hormones
✨ improved digestion

Magnesium is like the “oil” that keeps your nervous system running smoothly.
Without it, everything feels harder.

How to Support Your Magnesium Levels Naturally

Here are simple ways to keep your levels steady:

✓ Eat magnesium-rich foods daily

Add greens to dinner, avocado to breakfast, pumpkin seeds to snacks.

✓ Reduce high-sugar and ultra-processed foods

These increase magnesium excretion and deplete your reserves.

✓ Stay hydrated

Magnesium absorption improves with proper hydration.

✓ Consider magnesium supplements

Forms like glycinate or citrate support relaxation, sleep, and nervous system health (always consult your provider).

Small daily upgrades can make a huge difference in your mood, energy, and overall emotional balance.

You Deserve to Feel Calm, Rested & Grounded — Every Day

If you’re on a journey to support your mental, emotional, and physical wellness through simple, sustainable habits…

You don’t have to do it alone.

Inside The Relentlessly Empowered Store, you’ll find a full library of resources to help you take the next step with confidence:

✨ FREE wellness tools
✨ Anti-inflammatory meal plans
✨ Mindset journals
✨ Smoothie & mocktail guides
✨ Self-care checklists
✨ Daily habit trackers
✨ Low-cost nutrition resources
✨ Faith-based encouragement tools

Your healing is not a guessing game — it’s a journey.
And TRE has every tool you need to support it.

👉 Explore FREE & low-cost health and wellness resources at TheRelentlesslyEmpowered.com
and take your next empowered step today.

5-Ingredient Mediterranean Seabass Sheet Pan Dinner

A Light, Anti-Inflammatory Meal for Busy Evenings

This Mediterranean Seabass Sheet Pan Dinner brings together simplicity, nourishment, and bold flavor — all in one pan. Perfect for anyone wanting a heart-healthy, anti-inflammatory meal that requires minimal time and almost no cleanup.

If you’re trying to eat cleaner without feeling overwhelmed, this is the recipe for you.

Why This Recipe Is a Nutritional Win

🐟 Seabass

Rich in omega-3 fatty acids — the gold standard for reducing inflammation. Omega-3s support cognitive health, heart health, hormone balance, and even mood regulation.

🥦 Broccolini

High in fiber and antioxidants, broccolini supports digestion, reduces bloating, and provides the body with essential nutrients like vitamin C and folate.

🍅 Cherry Tomatoes

Packed with lycopene, an antioxidant known for supporting heart health and lowering inflammation.

🫒 Olive Oil

A healthy fat that stabilizes blood sugar, supports the brain, and boosts nutrient absorption from vegetables.

🍋 Lemon & Oregano

Bright, refreshing, and anti-inflammatory. Lemon supports digestion and detoxification, while oregano adds powerful immune-supporting properties.

What Makes This Recipe Special

✔ Only 5 ingredients
✔ High in omega-3s
✔ Ready in under 30 minutes
✔ One-pan cleanup
✔ Perfect for beginners
✔ Anti-inflammatory Mediterranean goodness

Want more delicious, anti-inflammatory meals like this?
Download our FREE 3-Day Anti-Inflammatory Meal Plan — packed with simple, nourishing recipes and easy grocery lists.

Then browse our low-cost wellness resources to help you simplify healthy eating even more!

Mindful Eating Over the Holidays: How to Slow Down, Savor, and Stay Present This Season

The holiday season is one of the most meaningful times of the year — a beautiful blend of connection, joy, gratitude, family traditions, and moments that remind us of how blessed we truly are. Yet for many people, this same season also brings another layer: busyness, overwhelm, emotional eating, stress eating, and grazing on holiday snacks without even realizing it happened.

If you’ve ever found yourself thinking, “Why did I eat that?” or “How did I get so off track?” during the holidays, you’re not alone. The truth is, the holidays often disrupt our routine, elevate our emotions, and place us in environments filled with rich foods, social gatherings, and emotional triggers.

But what if this year could be different?

Not because you restricted yourself.
Not because you avoided all the treats.
Not because you tried to control everything perfectly.

But because you approached the season with mindfulness, intention, and peace.

This is the heart of mindful holiday eating — honoring your body, honoring your hunger, and honoring the moments in front of you. Let’s explore what that looks like.

Why Mindful Eating Matters During the Holidays

During the holidays, it’s easy to slip into autopilot — eating because food is near, because everyone else is eating, or because holiday stress kicks in and food feels comforting.

Mindful eating is not about dieting or restriction. It’s about:

• Bringing awareness to your choices

• Slowing down long enough to enjoy the food you’re eating

• Staying connected to your body’s cues

• Being present in the moment

• Reducing guilt, shame, and emotional triggers

When we slow down and eat intentionally, something beautiful happens: we actually enjoy our food more, while often needing less of it. It becomes an experience instead of an escape.

Below are five simple but deeply transformative mindful eating practices to carry with you throughout the holiday season.

1. Pause Before You Grab

Before reaching for a holiday treat or going in for seconds, take a simple pause.

Ask yourself:

👉 Am I truly hungry, or am I responding to stress, emotions, habit, or the holiday rush?
👉 Is this what my body wants or what my feelings want?

This brief moment of honesty is powerful. It helps you break the autopilot cycle and reconnect with your body’s needs instead of your emotional impulses.

Even a three-second pause can change the entire eating experience.

If you realize you’re actually stressed, tired, or overwhelmed, consider another soothing action: a short walk, deep breaths, stepping away from the noise, or simply hydrating.

The pause gives you control — not in a restrictive way, but in a grounded, empowered way.

2. Choose With Intention

One of the biggest challenges of the holidays is feeling like you need to eat everything because it’s available.

Mindful eating invites you to shift from:

❌ “It’s here, so I should eat it.”
to
✔ “What will I truly enjoy and savor?”

Instead of filling your plate with every option, choose the foods that genuinely make you happy — the ones you look forward to all year long.

Pick the special dessert your aunt only makes at Christmas.
Choose the holiday dish that feels nostalgic.
Skip the things you don’t actually enjoy.

This decreases overeating and increases satisfaction. You get the joy without the discomfort, the pleasure without the guilt.

3. Engage Your Senses

The holidays are meant to be experienced, not rushed through.

Before taking your first bite, pause and notice:

• The colors on your plate

• The texture of the food

• The smell of the spices

• The warmth of the dish

• The sounds around you — laughter, conversation, music

When you bring your senses into the moment, your brain shifts into presence instead of distraction.

This practice alone can help you eat less, feel more satisfied, and enjoy the moment more deeply.

Mindfulness turns a simple meal into a memory.

4. Savor Slowly

The holiday rush makes it easy to eat quickly, barely tasting the food in front of you.

But slowing down transforms everything.

Try this:

✨ Take smaller bites
✨ Chew fully and intentionally
✨ Set your fork down between bites
✨ Let each flavor linger
✨ Notice how the food feels in your body

When you savor your food slowly, you give your body time to register fullness, which naturally reduces overeating without trying.

Even more, you create space for conversation, gratitude, connection — the parts of the holidays that have nothing to do with food but everything to do with joy.

5. Check In With Fullness

Fullness is not the enemy.
Mindless overeating that leads to discomfort is.

You deserve to feel satisfied — not stuffed.

Take a moment during your meal to ask:

👉 Am I still hungry?
👉 Am I satisfied?
👉 Do I need more, or am I eating out of habit or pressure?

Your body always communicates its needs, but the noise of the holidays can drown out those signals unless you intentionally tune in.

Choose the level of fullness that allows you to enjoy the celebration, stay comfortable, and avoid the post-meal regret that steals joy.

Bringing Peace Back Into Your Holiday Eating

At its core, mindful eating during the holidays is not about food at all.
It’s about being present.
Being connected.
Being grateful.
Being grounded in God’s peace instead of the world’s pressure.

Your peace matters.
Your body matters.
Your joy matters.

This season, release the guilt, the “all or nothing” mentality, and the pressure to get it perfect.
Choose grace. Choose intention. Choose presence.

Your holidays — and your health — will feel lighter, richer, and more meaningful because of it.

Explore More Ways to Eat Well & Live Well

If you found this helpful and want to continue nourishing your body with intention, simplicity, and flavor, explore our FREE and low-cost resources created just for you.

✨ FREE 3-Day Anti-Inflammatory Meal Plan
✨ Healthy recipe guides
✨ Mindset & wellness journals
✨ Meal plan memberships
✨ Nutrition resources designed for real life

Because eating well doesn’t have to be complicated — it just has to be intentional. 💛

5-Minute Midday Desk Stretch

When your workday gets busy, your shoulders tighten, your hips stiffen, and your back starts whispering, “Girl… stand up.” But you don’t need a full workout or even a change of clothes to reset your body and your mind. A simple five-minute midday stretch can help you release tension, breathe deeper, and refocus with energy and clarity.

The Relentlessly Empowered approach to wellness is all about creating small, sustainable moments of care — and this stretch series is perfect for busy women, caregivers, entrepreneurs, and anyone juggling a full plate.

Below is a simple stretch sequence you can do right at your desk, in work clothes, with zero equipment. Hold each stretch for 30–40 seconds, breathe slowly, and allow your shoulders, neck, and hips to soften with each exhale.

1. Seated Chest Opener

Purpose: Counteracts slouching, opens the chest, improves posture, reduces shoulder tension.

How to do it:

1. Sit tall at the edge of your chair with feet flat on the floor.

2. Clasp your hands behind the chair OR place your palms on the seat behind you.

3. Lift your chest gently toward the ceiling.

4. Draw your shoulder blades back and down.

5. Hold 30–40 seconds while taking deep breaths.

Feel the stretch: Across the chest, front of shoulders, upper arms.

2. Seated Spinal Twist

Purpose: Loosens the lower back, improves mobility, relieves desk-related tightness.

How to do it:

1. Sit tall.

2. Place your right hand on the back of your chair.

3. Place your left hand on your right thigh.

4. Gently twist from your waist, keeping hips square.

5. Look over your right shoulder.

6. Hold 30–40 seconds, then switch sides.

Feel the stretch: Spine, obliques, lower back.

3. Neck Release

Purpose: Reduces neck tension from screens, improves mobility, relieves headaches.

How to do it:

1. Sit upright with shoulders relaxed.

2. Drop your right ear toward your right shoulder.

3. Hold gently — do not force.

4. For a deeper stretch, you may gently rest your hand on top of your head.

5. Hold 30–40 seconds, then switch sides.

Feel the stretch: Side of the neck, upper traps, jaw tension release.

4. Seated Hamstring Stretch

Purpose: Loosens tight hamstrings, reduces low-back strain, improves flexibility.

How to do it:

1. Extend your right leg straight out in front of you.

2. Keep your heel on the floor and toes pointing up.

3. Gently hinge forward from your hips (not rounding your back).

4. Keep your spine long.

5. Hold 30–40 seconds and switch sides.

Feel the stretch: Back of the legs, lower back release.

5. Wrist & Forearm Stretch

Purpose: Relieves tight wrists from typing, texting, and mouse use.

How to do it:

1. Extend your right arm straight with the palm facing up.

2. Use your left hand to gently pull the fingers back toward you.

3. Keep your shoulder relaxed.

4. Hold 30–40 seconds.

5. Switch sides.

Feel the stretch: Wrist flexors, forearm muscles, hand tension.

Why Midday Stretching Matters

A five-minute break may not feel like much, but these micro-moments carry massive benefits:

• Reduces body stiffness

• Increases circulation

• Improves mental clarity

• Lowers stress hormones

• Boosts mood and productivity

• Helps prevent repetitive stress injuries

• Brings your nervous system back into a calm, grounded place

Small steps create big change. And when we honor our bodies with intentional movement, we send the message:
“I matter. My wellness matters.”

Explore TRE Resources

If you love simple, doable wellness habits, explore our FREE & low-cost wellness tools, journals, mocktail guides, and meal plans here.

Cranberry Orange Comfort Smoothie

When the colder months roll in, your body naturally craves warmth, nourishment, and the comfort of foods that feel grounding — without weighing you down. That’s exactly why the Cranberry Orange Comfort Smoothie is one of our favorite winter wellness blends inside Simplify Healthy Eating. It brings together bright citrus, antioxidant-rich cranberries, warm cinnamon, and slow-digesting oats to create a smoothie that feels both soothing and energizing.

Think of it as a hug in a glass — one that supports immunity, digestion, protein intake, and sustained energy.

Why This Smoothie Works So Well for You

❤️ Cranberries: Antioxidant Powerhouse

Cranberries are loaded with polyphenols that support immunity, reduce inflammation, and help protect against urinary tract issues. They also bring a tart, refreshing flavor that balances the creaminess of the other ingredients.

🍊 Orange Zest: Immune-Boosting Citrus

Orange zest provides concentrated vitamin C, natural oils, and bright citrus flavor — all excellent for immune health and digestion.

💪 Vanilla Protein Powder: Strength, Muscle, and Satiety

Protein is essential for blood sugar control, muscle maintenance, and keeping you fuller for longer. Vanilla blends beautifully with cranberries and citrus.

🥣 Cottage Cheese: Creamy, High-Protein, Gut-Friendly

Cottage cheese adds thickness, creaminess, and a surprising boost of extra protein without overpowering flavor.

🥄 Cashew Butter: Healthy Fats for Energy & Hormone Support

Cashew butter contributes creamy richness and provides unsaturated fats that support hormone balance and cognitive function.

🌾 Rolled Oats: Steady Energy + Digestive Support

Oats are full of soluble fiber, which supports gut health, stabilizes blood sugar, and keeps you satisfied.

✨ Cinnamon: Blood Sugar Support

Cinnamon adds warmth while helping regulate blood sugar — especially great when paired with fruit-based smoothies.

🥛 Warm Oat Milk: Better Blend, Better Digestion

Warm milk helps soften the oats and cranberries, making the smoothie extra creamy and easier to digest.

How to Make It

Blend together:

• 1 scoop vanilla protein powder

• ½ cup cottage cheese

• 2 tbsp cashew butter

• Zest of 1 orange

• ¾ cup warm oat milk

• ½ cup frozen cranberries

• ½ tsp cinnamon

• ½ cup rolled oats

Blend until creamy and sip warm or at room temperature for the coziest experience.

Nourish Yourself with Intention

This smoothie fuels your body with nutrients that reduce inflammation, boost immunity, and keep you energized all day. When you prioritize nourishment, your clarity, mood, and productivity all rise with you.

If you love simple, nourishing recipes like this, explore our FREE and low-cost resources inside The Relentlessly Empowered store — including meal plans, mocktail recipes, and wellness guides to make healthy eating effortless.

Blood Sugar & Your Mood: The Hidden Connection You Need to Know

Have you ever wondered why your mood can shift so quickly from calm to irritated… focused to foggy… or energized to completely drained?

It’s not “just life.”
It’s not a lack of willpower.
And it’s definitely not “you being dramatic.”

There is a very real, very measurable connection between your blood sugar levels and your emotional well-being — and most people have no idea it’s happening.

Your brain runs almost exclusively on glucose. When that glucose is unstable, inconsistent, or constantly spiking and crashing, your mood ends up riding the same rollercoaster.

Let’s break it all down so you can recognize the signs, understand what’s happening in your body, and take simple steps to support your mood, energy, and emotional resilience — every single day.

High Blood Sugar: What It Feels Like in Real Life

Most people don’t realize their “bad mood” has a physical cause — but an elevated blood sugar spike often shows up with these common signals:

✨ Initial Energy Spike

You feel great at first.
More alert. More awake. A sudden rush of “let’s get this day moving.”

But it never lasts.

✨ Difficulty Concentrating

Your brain hits the gas pedal… then immediately loses control.
Focus becomes harder. Tasks feel overwhelming. You may even feel mentally scattered or overstimulated.

✨ Irritability & Mood Swings

When glucose floods your bloodstream, your body scrambles to bring it back down.
This hormonal tug-of-war makes emotions feel unpredictable — quick anger, frustration, sensitivity, or anxiety.

✨ The Inevitable Crash

What goes up must come down.
When blood sugar drops sharply after a spike, it takes your mood and energy down with it. And often, cravings show up right behind it.

Low Blood Sugar: The Other Side of the Mood Puzzle

On the opposite end of the spectrum, low blood sugar can feel scary and overwhelming — because your brain is suddenly running low on fuel.

Here’s how low glucose commonly shows up:

💥 Sudden Fatigue & Weakness

Your energy plummets out of nowhere. Even simple tasks feel heavy or exhausting.

💥 Anxiety or Panic Feelings

Many people mistake low blood sugar symptoms for a panic attack.
Shakiness, nervousness, racing thoughts, or a sense of doom are all tied to glucose dropping too low.

💥 Intense Food Cravings

Your brain has one mission: GET MORE GLUCOSE.
This is why cravings feel urgent and almost impossible to ignore.

💥 Brain Fog & Confusion

Your thinking becomes cloudy and slow.
Decision-making becomes harder.
You feel disconnected or out of it.

This is not “you being off.”
It’s your brain struggling to function without the fuel it needs.

The Mood Rollercoaster: How Sugar Spikes Create Emotional Chaos

If your blood sugar is constantly spiking and crashing, your mood will follow the same unpredictable rhythm.

Here’s why:

Your Brain Needs Steady Glucose

Your mood and emotional regulation depend on consistent fuel.
Without it, the body produces stress hormones — cortisol and adrenaline — which heighten anxiety, irritability, and emotional sensitivity.

Unstable Blood Sugar = Unstable Mood

The emotional highs and lows mimic a rollercoaster:

• One minute you feel energized

• The next you're drained

• Then you’re anxious

• Then you’re craving

• Then you’re frustrated

You’re not “too sensitive.”
You’re not “moody.”
Your brain is riding the biochemical wave of glucose imbalance.

This Cycle Impacts Everything

Unsteady blood sugar affects:

• Sleep

• Focus

• Productivity

• Hormones

• Appetite

• Stress response

• Relationships

• Overall well-being

Your mood deserves better — and the good news is you CAN stabilize this cycle with simple daily habits.

Break the Cycle: Simple Daily Habits That Support Mood & Blood Sugar

You don’t need a complicated diet.
You don’t need restriction.
You just need balanced nourishment and consistent habits.

Here’s what works:

1️⃣ Eat Protein With Every Meal

Protein slows glucose absorption and keeps your blood sugar stable.
This means smoother mood, fewer cravings, and longer-lasting energy.

Try: eggs, Greek yogurt, chicken, turkey, salmon, tofu, cottage cheese, beans, or lean beef.

2️⃣ Choose Fiber-Rich Carbs Over Simple Sugars

Fiber is your blood sugar’s best friend.
It slows digestion, nourishes your gut, and keeps glucose steady.

Choose:

• Whole fruits

• Vegetables

• Whole grains

• Beans

• Oats

• Lentils

Avoid: pastries, candy, soda, white flour products, and sugary cereals.

3️⃣ Never Skip Meals

Skipping meals leads to:

• Low blood sugar

• Mood swings

• Intense cravings

• Binge eating

• Hormonal imbalance

Even small balanced meals keep your brain fueled consistently.

4️⃣ Your Mood Will Thank You

When your blood sugar stabilizes, you’ll notice:

• Fewer emotional dips

• More patience

• Better focus

• More energy

• Reduced anxiety

• More consistent motivation

Food is not just fuel — it is chemistry.
And chemistry determines how you feel.

You Don’t Have to Do This Alone — Your TRE Resources Are Here for You

If you’re ready to support your mood, your energy, and your long-term health through simple, sustainable nutrition…

You already have a full library of resources waiting for you inside The Relentlessly Empowered Store.

Explore:

✨ FREE wellness tools
✨ Low-cost guides and planners
✨ Anti-inflammatory meal plans
✨ Mocktail recipe books
✨ Journals for mindset and emotional resilience
✨ Meal planning resources
✨ Faith-based devotionals
✨ And more

You don’t have to guess your way through your wellness journey.
You just need the right tools — and you’ve already built a home for them.

👉 Browse all FREE & low-cost resources at TheRelentlesslyEmpowered.com
and take the next empowered step toward a healthier, steadier, more intentional you.

BBQ Grilled Chicken Thighs with Mixed Veggies

A High-Protein Anti-Inflammatory Dinner Made Simple

When it comes to eating healthier, simplicity is one of the biggest keys to long-term success. That’s why this BBQ Grilled Chicken Thighs with Mixed Veggies recipe has quickly become a favorite in the Simplify Healthy Eating community. Not only is it delicious and filling, but every single ingredient plays a role in boosting energy, supporting digestion, and keeping inflammation low.

This is the kind of recipe that proves healthy eating doesn’t have to be boring — it can be flavorful, vibrant, and deeply nourishing.

Why This Recipe Works for Anti-Inflammatory Eating

🍗 Chicken Thighs

Lean, flavorful, and packed with complete protein to support muscle repair, hormone balance, and metabolic health. Chicken thighs also contain important nutrients like zinc and B-vitamins, which help your body convert food into energy more efficiently.

🫒 Olive Oil

A staple of Mediterranean nutrition — one of the most anti-inflammatory ways of eating. Rich in monounsaturated fats and polyphenols that protect the heart and reduce chronic inflammation.

🧄 Garlic

A powerhouse ingredient that supports the immune system, improves cardiovascular health, and has natural antibacterial and anti-inflammatory effects.

🌶️ Bell Pepper, Zucchini, Eggplant & Red Onion

This colorful mix delivers essential antioxidants, fiber, and hydration. These veggies support digestion, hormonal balance, and cellular repair — all critical for anyone looking to improve health or reduce inflammation.

🍋 Lemon & Oregano

These bright flavors don’t just taste delicious — they also help support detoxification pathways and balance gut health.

Why You’ll Love This Recipe

✔ Quick prep
✔ High protein
✔ Naturally gluten-free
✔ Perfect for weekly meal prep
✔ Packed with vegetables & nutrients
✔ Great for the grill or indoor skillet

If you love meals like this, you’ll LOVE the FREE 3-Day Anti-Inflammatory Meal Plan inside our Freebie Library. Plus, explore more easy, budget-friendly resources in the store — meal guides, challenges, journals, and more designed to support your journey.

💫 Reset Your Mindset — From All-or-Nothing to Grace-Filled Progress

It’s the start of a new week — the perfect time to let go of extremes and embrace balance.
So many of us live caught between two ends of the spectrum: “all in” or “all out.” We either do everything perfectly or give up completely. But real transformation doesn’t happen in perfection — it happens in persistence, grace, and small, consistent choices made from a place of peace.

All-or-nothing thinking may have once felt like motivation, but in reality, it’s a form of fear — fear of failure, fear of imperfection, fear of not being enough. When we shift from control to compassion, we free ourselves to grow in a way that lasts.

🌿 Reflect ✨

Pause and ask yourself:
When did I start believing that progress only counts if it’s perfect?

That belief steals joy, fuels burnout, and creates a never-ending cycle of guilt and exhaustion. You deserve better. You deserve peace and progress.

Here are five ways to begin your mindset reset this week:

1. Celebrate the in-between.
   Every small win matters — drinking more water, showing up for your workout, pausing before reacting. Tiny acts of alignment create massive transformation over time.

2. Reframe setbacks as feedback.
   You didn’t “fail” because you had a rough week. You learned something about your rhythms, triggers, and needs. That’s wisdom, not weakness.

3. Replace comparison with compassion.
   You are not behind. You are becoming. The moment you stop measuring your worth against someone else’s progress, you reclaim your power.

4. Focus on consistency over intensity.
   It’s not what you do once that changes your life — it’s what you do daily, even when it’s small, that shapes your reality.

5. Anchor your worth in grace, not performance.
   You are worthy of rest, joy, and love — even when you’re not checking every box. Grace is the soil where true growth takes root.

🌸 Reset 💖

Progress is not linear. It’s layered, messy, and holy. Every detour still leads to destiny when your intention is growth.

This week, give yourself permission to live in the middle — where your faith meets your effort, where your patience meets your persistence.

Grace doesn’t erase discipline — it fuels it. When you show up from a place of love instead of pressure, your motivation becomes sustainable and your energy becomes magnetic.

💫 Takeaway 🌿

You don’t need to start over. You just need to reset your mindset.

Choose grace over guilt.
Choose alignment over anxiety.
Choose steady progress over burnout.

The most empowered version of you doesn’t chase perfection — she honors her evolution.

So today, take one small step toward balance. The rest will follow.

✨ Explore More

Explore our FREEBIES⬆️ section filled with mindset journals, affirmations, and nutrition resources to help you grow with intention. Then browse our store for affordable, faith-inspired tools that support your journey toward a healthier body, stronger mindset, and renewed spirit.

🚶🏾‍♀️ Fitness Friday: 20-Minute Walking Interval Cardio — Walk With Power, Purpose, and Peace

Simple. Steady. Strong.
This 20-minute walking interval workout is a perfect reminder that fitness doesn’t have to be extreme to be effective. You can transform your health one intentional step at a time.

Whether you’re walking outdoors under the sun or indoors on a treadmill, this routine builds endurance, supports heart health, and helps clear mental fog — because movement is medicine for the body and the soul.

🕒 The Workout Breakdown

Equipment Needed: Just a good pair of walking shoes and your focus.

Format:

• Total Time: 20 minutes

• 2-Minute Warm-Up

• 16-Minute Intervals (5 Rounds)

• 2-Minute Cool Down

🏁 Warm-Up — 2 Minutes

Start at an easy walking pace.
Focus on loosening your shoulders, taking deep breaths, and finding a rhythm in your steps. This is where you mentally prepare and tune into your body.

🌀 Tip: Roll your shoulders back and keep your chin up. You’re not just walking — you’re leading with purpose.

⚡ Intervals — 16 Minutes (5 Rounds)

Each round alternates between brisk walking and moderate walking.

• 1 minute brisk pace — about a 6–7 on a scale of effort (you can talk but not sing).

• 2 minutes moderate pace — about a 4–5 effort (steady and sustainable).
  Repeat this pattern 5 times.

💪 How It Works:
This rhythm challenges your heart rate just enough to improve endurance and metabolism, without overwhelming your body. It’s accessible, efficient, and incredibly effective when done consistently.

🌀 Form Check:

• Keep your shoulders relaxed and arms bent at 90 degrees.

• Swing your arms naturally to boost calorie burn and engage your core.

• Land on your heels and roll through your steps smoothly.

🌬 Cool-Down — 2 Minutes

Ease into a gentle pace. Let your breathing slow and focus on gratitude — for your body, your progress, and your ability to move.
This is your time to reflect, release, and reset.

🌀 Tip: Finish with 1–2 minutes of light stretching for your calves, hamstrings, and hips.

💭 Mindset Reset

Movement is not punishment — it’s a form of praise.
Every step forward is a declaration that you’re choosing life, health, and peace over stagnation and stress.

You don’t have to run to make progress. You just have to keep walking — intentionally, faithfully, and relentlessly.

💫 Takeaway

This 20-minute walking interval routine is proof that simple consistency builds real results. So next time your mind says “I don’t have time,” remind yourself that you only need twenty minutes to reconnect with your strength, renew your energy, and realign your mindset.

🔍Explore More

For a guided exercise program that fits your budget and fitness level, I encourage you to checkout the platform I use everyday for weight training, yoga and cardio.

Keep walking with purpose. Every step is progress.

🥒 Smoothie of the Week: Cucumber Mint Refresh Protein Smoothie

Clean, cool, and full of life — this smoothie is your reset in a glass.
The Cucumber Mint Refresh Protein Smoothie brings a spa-like calm to your wellness routine. It’s light, hydrating, and energizing — the perfect way to replenish your body after a workout, a busy day, or even a restless night.

This isn’t just a smoothie — it’s self-care blended with purpose.

🌿 Reflect ✨

Cucumbers are more than just refreshing — they’re over 95% water, making them one of the most hydrating foods you can add to your diet. They help flush toxins, support digestion, and keep your skin glowing.

Pair that with fresh mint to aid digestion and calm inflammation, and pineapple to add natural enzymes that promote gut health and boost immunity. The Greek yogurt and vanilla protein powder provide lasting energy and muscle recovery, while almond milk and a splash of lime juice round it out with smooth, zesty balance.

This smoothie is the ultimate example of “simple done well” — proving that nourishing your body doesn’t have to be complicated to be effective.

🌸 Reset 💖

The best part of this smoothie isn’t just the taste — it’s the feeling that follows. Cool, refreshed, and restored.

When life feels heavy or you’re running on empty, your body’s first request is hydration. This smoothie does more than quench thirst; it replenishes the nutrients your cells crave. It’s light on digestion yet powerful in support — exactly what a busy, faith-led lifestyle calls for.

Every sip is a reminder that wellness isn’t punishment. It’s peace — and it’s available to you daily through small, intentional choices.

💫 Takeaway 🌿

Your body doesn’t need perfection. It needs consistency.
When you fuel it with hydrating, nutrient-rich foods like this, you’ll notice your energy shift from drained to deeply restored.

Let this smoothie be your midweek reminder: slowing down to nourish yourself is never selfish — it’s sacred.

✨ Explore More

Find more rejuvenating smoothie recipes and easy meal prep ideas in our FREEBIES section for smoothie planners, anti-inflammatory guides, and faith-inspired wellness tools. Explore the store for affordable digital products that make eating well simple and enjoyable.

💫 Wellness Wednesday: Breaking the Diet Cycle for Good

If you’ve ever felt trapped in the endless cycle of dieting, restriction, and guilt — you’re not alone. This week, let’s talk about how to finally break free and reclaim peace with food and your body.

🌿 Reflect ✨

The diet cycle thrives on fear — fear of gaining weight, fear of judgment, fear of losing control. But control doesn’t equal health; connection does. When you stop labeling foods as forbidden and start listening to your body’s needs, you heal the very relationship the diet cycle damages.

🌸 Reset 💖

Breaking the cycle isn’t about giving up discipline; it’s about redefining it. Discipline becomes devotion — a loving commitment to nourish yourself with awareness, balance, and grace. Real health is about harmony, not perfection.

💫 Takeaway 🌿

This week, give yourself permission to eat, rest, and enjoy without guilt. Freedom begins the moment you decide to trust your body more than diet culture.

✨ Explore More

For wellness guides and mindset journals, explore our FREEBIES section. Browse the store for affordable resources that help you heal your relationship with food and live empowered every day.

🥦 Recipe of the Day: Veggies & High-Protein Herbed Dip Snack Boxes

Wellness is built in the small choices — like the snacks you pack for your day. These Snack Boxes prove that nourishment doesn’t have to be complicated; they’re crisp, creamy, satisfying, and beautifully simple.

🌿 Reflect ✨

Many of us think of snacks as an afterthought, but snacks are opportunities. Each one can either drain your energy or restore it. These boxes are full of protein, fiber, and color for all-day vitality.

🌸 Reset 💖

These snack boxes are perfect examples of mindful eating in motion. They make it easier to stay consistent, with easy access to energy-supporting foods that nourish body and soul.

💫 Takeaway 🌿

Eating well is self-respect. When you nourish consistently, you create the energy and peace you’ve been praying for. Let these boxes symbolize your commitment to live with grace and vitality.

✨ Explore More

For more recipes, wellness inspiration, and resources to help you simplify healthy eating, explore the FREEBIES section for printable meal guides and check out the store for affordable, faith-inspired tools.