Inspiring Whole Health: Join White Arrows Wellness Society

I’m bringing encouragement and inspiration for with practices in every day life that can promote whole health and an invitation to join the White Arrows Home Wellness Society.

This post is part of my Filledl Up series where I’m sharing all the good stuff that fuels me:

Faith ~ Family ~ Fun ~ Friends ~ Fitness ~ Food ~ Flowers ~ Fashion ~ Furniture ~ Finery ~ Finds.

You can get inspiration following my blog posts, my social media and throughout the day I post to Threads to keep the encouragement coming your way.

For this post I’m focusing on Fitness and how it fits into my Wellness Challenge and Wellness Society.

White Arrows Home Wellness

Join my 5 Day Wellness Challenge HERE where you will get five days of challenges and inspiration sent directly to your inbox for FREE!

Join my Wellness Society HERE for access to my private Facebook group full of inspiration, encouragement and support.

Your monthly wellness subscription includes:

• Access to the WAH private Facebook group
• Iinvitations to private wellness events in the area
• Weekly tips, recipes, workouts and so much more
• Special discounts will come your way too!

You can also grab our limited White Arrows Home Wellness Box to keep track and motivated while you chase your dreams to better wellness whatever your goals are.

This box includes:

• Extra soft tissue Chase your Dreams tank top
• Nalgene buffalo check water bottle for daily hydration
• Chipboard spiral bound embossed journal

Fitness

What are your favorite ways to get exercise?

Mine?

• Going for a walk
• Spinning on my stationary bike
• Pilates
• HIIT workouts with my husband

Walking is one of my favorite ways to get moving: it’s easy on my joints, not intimidating and can be done anywhere easily.

I love taking a walk alone, with a friend or with my family and dogs.

My favorite workout is to get on my spin bike for 30-45, turn on one of my playlists and get lost in the rhythm and effort it brings.

We used to have a spin studio in town I would go to a few days a week and really got into how much this workout could do for me physically and mentally too to clear my head.

I find it fun, with my music going, it’s like a little dance party on pedals.

Two mornings a week I go to the pilates studio and enjoy a session with my trainer and a few other gals.

It’s a beautiful studio with views of the woods and lake and each class is encouraging and fun with the small group.

Many afternoons I do a HIIT Circuit Workout (High Intensity Cardio) with my husband.

We have a NordicTrak treadmill and through the screen on it we have built in classes and coaching through IFIT or a very small few each month. (Even if you don’t have the treadmill, you can get IFIT and use it anywhere streaming it on your mobile devices making it easy to do anywhere even when traveling.)

Every class we have taken on it, whether the couch to 5K one I did running on the treadmill, to the fitness classes you can participate in when you turn the screen, all have been FABULOUS.

This treadmill has been so worth the investment!

Yoga

In my ideal schedule, I do yoga on Friday mornings at our local yoga studio.

Friday’s class is a sculpt yoga, so along with a traditional yoga practice, some cardio and hand weights are included.

The balance, flexibility and centeredness that yoga helps me with are a definite bonus to my fitness routine and whole body wellness.

As a Christian, I spend time in prayer during the session, feeling gratitude for the blessings God has given me and focus on how he will be with me through all that will come my way in the day ahead.

I plan to add in more yoga sessions when my schedule allows.

Stretching

Spending time stretching and doing some of the yoga flow I learn in class, fits easily into the beginnings and endings of my other workout sessions at home.

I also love to do about 10 minutes of stretching when I wake up in the morning to help my body wake up.

Food

Diets + Meal Plans

What I eat and how I fuel my body affects my mindset and how my body performs during my workouts so it is a critical piece to my fitness.

Do you struggle to find the right eating plan?

You name it, I’ve probably tried it over the years, but I’ve come up with the best plan for sure.

Here are my secrets to healthy eating:

• Eat whole, fresh foods, farm grown and raised.
• Limit added sugars wherever possible.
• Work on upping your protein intake. See if you can get close to 100grams a day or half your desired healthy weight goal.
• The best eating plan is the one you can stick with. It doesn’t matter how great it is if you don’t follow it.
• Stay accountable to yourself to be as healthy as possible, but drop the guilt. Try to enjoy the process and learning what’s best for you to feel great.

Basically though, it comes down to ONE question: Will this nourish me?

Supplements

There are a few supplements I take every day.

• Fish Oil
• Vitamin D + K2
• Biotin
• Apple Cider Vinegar
• Turmeric
• Magnesium

I buy my supplements at our local health food store.

Not being a nutritionist, I just spend time reading and learning, trying to find what is best for my body.

Seek out expert advice and counsel from professionals to find your exact deficiencies and recommendations for supplementation.

I start every day with this DoTerra MetaHeath routine.

Cold Plunge + Sauna

I first started learning about cold plunging when I read Own the Day, Own Your Life by Aubrey Marcus.

Living on a lake in the Northwoods of Wisconsin makes this a bit easier when the ice goes out in Spring.

Each Spring we go in the lake many days for a few minutes.

There are groups of ladies here locally that get together to cold plunge all year long.

Maybe there is a group in your area you could join.

We also have a new spa with a sauna/cold plunge and it is getting great compliments.

Photo from Unwind

I go there regularly for massages, but haven’t gone to cold plunge yet.

Check your area to see if there is place to go. They may sell punch cards so you can drop in on your schedule.

At home we have a sauna we use regularly.

The data out there about the benefits of the sauna are huge and encourage me to take time for sitting inside a few times a week. Here’s an article with some examples.

Many communities now have rentable saunas that will come park at your house, your fitness facility may have a sauna, or a local spa.

You can also add one to your home for many price points.

In my schedule I take a cold shower in the mornings after my morning workout.

After my regular shower routine, I turn the dial all the way cold and stand under the ice cold water working at slowing my breathing down for one minute on the front of my body and then turn around and do one minute on the back.

For the sauna, I turn it on to heat up before I go over to our workout room a few afternoons a week, then sit inside for 30 minutes when my spin or circuit is over.

Breathing

This is an area I still need to dive into and that makes me excited.

I love learning new things, especially if they up my health in body and mind.

When I first heard about cold plunging, I also started to learn about specific breathing practices, like those of Wim Hof.

We can learn together! Join my Wellness Society HERE.

Hydration

Another big piece of my whole body wellness and increased stamina during workouts is hydration.

Each day I try to get at least 64 ounces of water.

A few ways that it becomes easier:

• Keeping an infused decanter out where its visible and ready to pour.
• Using my big 30 oz. Stanley. when I head out each morning (I know! I know! But it truly does help!)
• Using a beautiful vintage goblet when I’m at home.

Each morning I add an LMNT packet to my water to help make sure I’m getting my electrolytes and sodium.

I would love to keep sharing ideas with you in the Wellness Society!

• Join my 5 Day Wellness Challenge HERE where you will get five days of challenges and inspiration sent directly to your inbox FREE.
• Join my Wellness Society HERE for a monthly subscription full of inspiration, encouragement and support.
• Grab our limited White Arrows Home thoughtfully curated Wellness Box to keep track and motivated while you chase your dreams.

We can chase dreams together!

ARE YOU LOOKING FOR MORE ENCOURAGEMENT?

FOLLOW ALONG

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LOOKING FOR CONNECTION?

Join one of the clubs at my shop located in our Paddle Club. 

We have game nights, book clubs, cookbook clubs, craft clubs, workshops and events.

You can see what’s coming up next and sign up HERE.