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Whitney Mack

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Garlic-Dill Vegetable Antipasto Salad {My Favorite!}

August 13, 2021 by Whitney Mack Filed Under: Uncategorized Leave a Comment

I’m not going to lie, this is LITERALLY my favorite vegetable recipe and one of the most popular ones in my Living Fully {Spring & Summer} E-Cookbook (to purchase and get the bonus clean cocktail guide, click HERE). Every spring + summer, when the asparagus, carrots and snap peas are in season, this recipe goes on repeat. It’s so easy to make, holds up well in the fridge, is great with the addition of fresh greens underneath, eggs or smoked salmon over top, with a touch of quinoa or even in a Pho soup. I highly recommend doubling the recipe and planning to eat it all week! And note for new mommas: the soft carrots and asparagus tops are great for baby led weaning!

 

INGREDIENTS:

  • 1 bunch organic carrots, peeled and cut in half lengthwise then horizontal
  • 1 lbs. organic snap peas, ends trimmed
  • 1 bunch organic asparagus, woody ends broken off, cuti n half horizontal/at diagonal
  • 3 Tbsp. organic grass-fed butter (or organic, cold-pressed avocado or olive oil)
  • 1 Tbsp. minced garlic
  • 2 Tbsp. fresh dill, chopped
  • 1 small jar of peppadew peppers, sliced into rings (okay to omit) OR Mama’s Lil Peppers
  • 1 jar/can of oil soaked artichoke hearts, liquid drained
  • 1 small jar of green (manzanilla) olives, sliced
  • Sea salt + pepper to taste

 

DIRECTIONS:

  1. Fill a large pot half full with water and bring to a boil. Also, prepare a large bowl with ice water in the sink. In the meantime, prepare the vegetables – peel + chop carrots, trim snap peas and chop asparagus. Slice the peppadew peppers + olives, set aside.
  2. Once boiling, add carrots to water and blanch for 5 minutes (set a timer for 2 minutes). When timer goes off, add snap peas and asparagus, then reset timer for another 2 minutes. {If you like your asparagus less al dente – recommended for babies – add asparagus first for 2 minutes, set timer, then when it goes off, add snap peas for another 2 minutes). Remove all from water and add to ice bath to cool.
  3. While vegetables are cooling, add butter or oil to a skillet to melt. Then add garlic and dill, sautéing for 1 minute (until garlic is golden brown). Season with sea salt + pepper.
  4. Strain the vegetables then add to a large serving bowl. Add garlic dill sauce, peppers, olives and artichokes. Add more dill and lemon wedges for a garnish.

 

If you like this recipe, please share the love! And to make sure you never miss a recipe, signature workout, healthy living tips or motherhood support + inspiration, be sure to sign up for my newsletter HERE.

{RECIPE} Instant Pot Potato Salad

August 5, 2021 by Whitney Mack Filed Under: Dinner 1 Comment

This summer has been waaayyy too hot to cook inside, am I right? But I just love me some potato salad with fresh dill and was so pumped when I figured out how to cook potatoes and eggs in the Instant Pot (together!!!) that didn’t heat up the house and allowed me to enjoy into this summer fave of mine. The original recipe for this Tangy Potato Salad comes from my Living Fully E-Cookbook {Spring + Summer}.

INSTANT POT TANGY POTATO SALAD:

INGREDIENTS:

  • 1 lbs. baby potatoes, cut in half (you can also use Yukon Potatoes, but cut into 1/2″ pieces)
  • Organic, cold-pressed olive oil
  • 4 pasture-raised eggs
  • 1.5 cups bone broth (or organic broth or water)
  • Handful of fresh dill, chopped finely
  • 2 stalks of celery, ends cut off and sliced into thin half moons
  • 2 Tbsp. Dijon mustard
  • 1 Tbsp. ume plum vinegar (or red wine vinegar)
  • 3 Tbsp. organic, cold-pressed olive oil
  • Sea salt + pepper to taste

 

DIRECTIONS:

  1. Cut the potatoes in half.
  2. In the bottom of the Instant Pot, add 1.5 cups bone broth. Layer the potatoes over top, then place the eggs (yes, whole in the shell) on top of the potatoes. Close the lid and set the Instant Pot to Pressure Cook for 2 minutes.
  3. While that’s cooking: Fill a large salad bowl with cold water and ice in the sink. Also chop dill and celery.
  4. When the Instant Pot beeps off, do a manual release to let the pressure out.
  5. Using a hot mitt, place the eggs in the cold water & ice.
  6. Remove the potatoes from the Instant Pot & place in the fridge to cool.
  7. Once the eggs are cooled (about 10-15 min), drain water, then peel & chop the eggs.
  8. Whisk mustard, vinegar & olive oil in the bottom of the large salad bowl. I like my potato salad suuuper tangy, so often will add even more mustard! 🙂 If you’d like a little more creaminess, you can always add some avocado mayonnaise (I like Primal Kitchen!). Add potatoes, celery, egg and dill. Season with sea salt + pepper.

{5 Free Gifts} Track + Understand Your Female Hormones In All Life Seasons

June 28, 2021 by Whitney Mack Filed Under: Healthy Living Inspiration Leave a Comment

I’ve got another STELLAR free gift for you today. Five free gifts, actually (all detailed below)!

But first, I’m curious – do you know how to chart your female hormone (aka menstrual) cycle? And/or do you know what your hormones are doing throughout the different life seasons you go through as a woman (“seasons”, that a man does not)?
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If you answered “no” – you’re not alone. In fact, the vast majority of the women I work with have never been taught about the inner workings of their own bodies. And not knowing how this thing we live in every day works, is definitely a problem.

Why? Because whether or not you’re paying attention, your hormones directly impact all the major systems of your body for the entirety of your life – including cognitive function, metabolism, digestion, immune function, your ability to adapt to stress and your fertility (aka your fifth vital sign AND the true marker of your female health + well-being).

Which all ALSO influence your daily energy, moods, body confidence, the strength of your intuition, how well you adapt to exercise, your hunger levels, sex drive, how you relate to others and what tasks you’ll excel in at work (to name a *few*).

So in other words, it’s pretty important to understand what your female hormones are doing throughout every life season (puberty, reproductive years, perimenopause, menopause + post) because otherwise you’ll be in a constant cycle of “what’s wrong with me?” when the different strategies //plans you’re currently using for exercise, nutrition, goal setting, life, relationships & work *aren’t working*.

Here’s what you need to know – there’s NOTHING wrong with you. Babe, you are designed innately perfect, inside & out. But there IS something wrong, deeply wrong with the paradigm you’re currently operating from in regards to how to eat + exercise for your female body, along with mainstream biohacking strategies promoted to make you feel your best + maximize your time, mood, brain function, relationships and energy.

I learned all about my female hormones (+ their impact) and how to track my cycle in my 30s (16 years into my reproductive years). Like how is this possible? And my story, as I mentioned, is not unique, in fact, it’s the MAJORITY. Women (and those identifying as one) don’t understand the bodies we’re living in and unfortunately, neither do most of our doctors, healthcare practitioners, nutrition coaches, dietitians, personal trainers or group fitness instructors.

It’s my passion + mission to change the way women engage with & understand their bodies. Because when you know the patterns of your hormones (including what // how they affect everything), it allows for a deeper body awareness and fosters more love, grace, confidence, empowerment and intention for your beautiful body + spirit.

It allows for freedom from diets and extreme workout plans. It relieves the emotional + mental load of constantly fighting with your body and trying to stay in-the-know on every new trend out there. It ends the confusion around “what’s up with my body?” and instead gives you clarity around WHY symptoms pop up or you’re feeling stuck (which then allows you to find root cause solutions!).

I want that so much for you, my love.

Grace. Real nourishment. Ease. Freedom. Body autonomy. Confidence. Radiance. Appreciation. A deep knowing. Unconditional love.

A return home to your amazing body.

So I created three FREE videos, an audio track + PDF guide for you to learn how to track your cycle and understand your female hormones throughout all your major life seasons so that you CAN experience all those feelings beginning now. You can reclaim sovereignty in your body, because you truly are the foremost expert (and this knowing is infinitely strengthened by knowing HOW your body works physiologically).

Here’s what I’ve made for you, beautiful:

  • PDF: GUIDE: Track + Understand Your Female Hormones In All Life Seasons // {Download the guide HERE}.
  • VIDEO #1 OR AUDIO TRACK: How To Track Your Cycle + Understand Your Hormones Throughout All Your Female Life Seasons // {Click HERE to watch OR listen to the audio track HERE}.
  • VIDEO #2: Tracking Your Female Awesomeness {Reproductive Years} // {Click HERE to watch the video and download the blank calendar HERE}.
  • VIDEO #3: Tracking The Moon’s Cycle // {Watch the video HERE and download the blank calendar HERE}.

I created these resources with the intention that you can come back to them again and again to refresh + deepen your knowledge. The information within the PDF, VIDEO #1 OR AUDIO TRACK: “How To Track Your Cycle + Understand Your Hormones Throughout All Your Female Life Seasons” are the same, but I wanted to give you the option to learn through various platforms.

Video #2 & 3 are meant to go along with the blank calendar. Video #2 is an exact breakdown on how to chart your menstrual cycle (reproductive years) and Video #3 shows how to track the moon’s cycle (key if you’re on birth control or in perimenopause, menopause + post).

Below is a deeper breakdown into what you can expect to learn in each of the resources:

PDF: GUIDE: Track + Understand Your Female Hormones In All Life Seasons
{Download the guide HERE}
– Breaks down the different energies within the four different hormone phases of the menstrual cycle during your reproductive years
– Walks you through a step-by-step guide to tracking your cycle, which then allows us to put effective strategies made for your female body into place for food, exercise & lifestyle
– Need-to-know, but typically hidden information on the impacts of birth control (full transparency on what you’re *not* told) and important adjustments to make while on it
– Delivers a breakdown of what’s happening with your hormones in perimenopause, menopause + post, and tips on both how to know you’re going through it and ways to track + mitigate symptoms.

VIDEO #1 OR AUDIO: How To Track Your Cycle + Understand Your Hormones Throughout All Your Female Life Seasons
{Click HERE to watch the video or listen to the audio track HERE}.
The information from the PDF (and more!) delivered to you in video format with bonus explanations + insights from me!

VIDEO #2: Tracking Your Female Awesomeness {Reproductive Years} 
{Click HERE to watch the video and download the blank calendar HERE}.
A how-to breakdown on tracking the different “seasons” of your menstrual cycle on a blank calendar for a visual of your awesomeness and a reminder to honor the predictable, shifting phases your hormones go through.

VIDEO #3: Tracking The Moon’s Cycle
{Watch the video HERE and download the blank calendar HERE}.
Learn how to track the moon’s phases and how these mirror the “seasons” of your female hormone cycle. When you’re not cycling for whatever reason – like due to birth control, pregnancy, postpartum, menopause + post – your mood, emotions, insights + energy are impacted by the moon, so it’s crucial to track for a deeper understanding of your body, mind & spirit during those seasons.

I can’t wait to hear the impact these free resources will have on the way you see, understand and engage with your body. If you found these gifts invaluable, will you please share them with every woman you know?! All women deserve access to this information. Thanks for being with me on this and sharing this space. You are amazing and appreciated deeply! xoxo. – W

– – – – – – – – – – – – – – – – – – – – – – – – – – – –

Psssst, did you hear?

I’m launching my Workout Like A Woman Fitness Program {Beta Testing Group} later this month. It’s a full fitness program that includes:

  • 40+ workouts created for YOUR FEMALE BODY & the major life seasons you go through  – that make you feel damn good, every time, because they match your innate energy and capitalize on your female advantage (unlike other fitness programs out there that center male physiology). These workouts were designed to match the four different hormonal “seasons” of your female cycle during your reproductive years, plus variations for life seasons like perimenopause, menopause + post and when you’re on birth control (did you even know that you needed to workout completely differently on birth control then when not?).
  • 80+ exercise video tutorials that educate you on muscles used & how to activate more effectively, video follow along workouts to help get you through harder workouts & find your flow during the seasons that need it, plus full written workout programming in PDF form.
  • Videos that detail how to begin tracking your cycle and matching the physiologically-appropriate workouts to what your hormones are doing so that you can increase your energy, strength, radiance & body confidence.
  • Calendar to map out & track your workouts for each cycle // month.
  • Mantras for each workout that help you embody your feminine power and feel deeper. A great practice that allows for a more present & intuitive life.
  • … and more!

CLICK HERE to get on the beta testing waitlist!

I’m looking for around 20 women to test and give feedback on this program before I launch it to the public later this year. I would love to have you join and shift the way you engage with and feeling during // after exercise!

{Free Gift) 7-Day Summer Meal Plan, Grocery List + 12 Original Recipes

June 8, 2021 by Whitney Mack Filed Under: Uncategorized Leave a Comment

In celebration of Summer coming just around the corner, I’ve got a special gift for you today: a free 7-day meal plan, complete with grocery list AND 12 mouth-watering recipes {like my famous Bon Dia Muffins, Chicken Lettuce Wraps With A Drinkable Peanut Sauce, Spicy Vegetable Noodles With A Cilantro-Jalapeno Pistou & more!}. I’m so excited for you to try it.
 

DOWNLOAD THE FREE MEAL PLAN HERE!
And the Grocery List here.

 

All of the recipes included within this meal plan come straight from my Living Fully E-Cookbook, that contains over 50 seasonal spring + summer recipes for breakfast, lunch, brunch, and dinner. All a perfect fit for enjoying on your patio or taking to whatever BBQ’s + social events you have planned (because we can start to do that again, yay!). 

If you love the recipes in the free meal plan, you can purchase the FULL E-COOKBOOK HERE.

Here’s a sampling of recipes that are included:

  • Shaved Fennel + Radish Salad with Quinoa, Avocado + Pumpkin Seeds
  • New Age Cobb Salad
  • Cold Soba Noodle Salad with Julienned Cucumber, Radish + Carrot
  • Garlic-Dill Vegetable Anti-Pasto Salad
  • Lamb Meatballs with Fresh Mint + Feta
  • Salty + Satisfying Smoked Salmon Brunchin’ Salad
  • Caramelized Grapefruit with Ginger-Pistachio Crumble
  • Hearty Potato + Summer Vegetable Frittata
  • Vegetable Noodles with to-die-for fresh sauces like Cilantro-Jalapeno Pistou, Fresh Pesto, Creamy Beet Pesto and a Basil + Pea Puree
  • Summer Glow Salad with Creamy Avocado Dressing
  • Broccoli Waldorf
  • Jasmine Rice with Toasted Pine Nuts + Chives
  • Homemade, Rich Bone Broth
  • Creamy Coconut Cream + Pumpkin Soup
  • Swiss Chard, Bell Pepper and Caramelized Onion Quesadilla
  • Chicken Lettuce Wraps with Drinkable Peanut Sauce
  • Choco-Banana Cookie Bites
  • MOjo Coffee: my version of bulletproof coffee (an amazing morning ritual)
  • “Cous-Cous” Salad with Mint + Radish

All recipes in the e-cookbook are gluten-free and adjustable to be dairy-free + vegetarian. They’re designed to be simple and are loaded with seasonal vegetables that energetically lighten you and nourish your body from the inside-out.
 

Grab your copy of the Living Fully E-Cookbook HERE!

Let’s be real – summer is one of the BEST times of year. It’s also one of the easiest times to let all the social events, trips and long sun-soaked days interfere with your best intentions to eat healthfully and feel your best.

So if you LOVED the convenience of the done-for-you meal plan & grocery list, I have even better news – to simplify and energize your summer cooking, I’ve created a 6-week meal plan that includes the Living Fully E-Cookbook, grocery plans for every week that utilize the cookbook magic and serves up some bonus high-mileage PDFs (including: upgraded comfort food recipes, healthy bridge snack recipes, clean cocktails and pantry basics). 

It’s what you got with the sample meal plan + grocery list, but 6 full weeks of that goodness, so you can think less & enjoy more.
 

Grab your 6-week Living Fully Meal Plan HERE.

And do me a favor? I would LOVE to hear how much you loved the 7-Day Meal Plan and Recipes.
Once you try it, shoot me an email (whitney @ macksmo.com)
and let me know how impactful (and delicious 🙂 it was for you!

Psssst, did you hear?
I’m launching my Workout Like A Woman Fitness Program {Beta Testing Group} later this month. It’s a full fitness program that includes:
  • 35+ workouts created for YOUR FEMALE BODY & the major life seasons you go through – that make you feel damn good, every time, because they match your innate energy and capitalize on your female advantage (unlike other fitness programs out there that center male physiology). These workouts were designed to match the four different hormonal “seasons” of your female cycle during your reproductive years, plus variations for life seasons like peri- & menopause, post-menopause and when you’re on birth control.
  • 80+ exercise video tutorials that educate you on muscles used & how to activate more effectively, video follow along workouts to help get you through harder workouts & find your flow during the seasons that need it, plus full written workout programming in PDF form.
  • Videos that detail how to begin tracking your cycle and matching the physiologically-appropriate workouts to what your hormones are doing so that you can increase your energy, strength, radiance & body confidence.
  • Calendar to map out & track your workouts for each cycle // month.
  • Mantras for each workout that help you embody your feminine power and feel deeper. A great practice that allows for a more present & intuitive life.
  • … and more!
 
CLICK HERE to get on the beta testing waitlist!

Digestion – Pleasure & Presence

June 3, 2021 by Whitney Mack Filed Under: Healthy Living Inspiration Leave a Comment

Did you know that almost half of your digestion (40%) is activated by pleasure & presence?
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It’s called the cephalic phase of digestion and it turns on when you consciously engage with your five senses before you eat.
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This critical phase of your digestion remains turned OFF if:

  • you gobble down your food without thinking or eat while distracted – like working at your desk, watching TV, driving , etc. (these signal a lack of PRESENCE)
  • and/or don’t take the time to enjoy & taste your food, (therefore not engaging your PLEASURE response).

Did you also know that if you’re eating in a stress state (where your sympathetic // fight or flight nervous system is active) that ?% of your digestion is turned off?

That’s because physiologically-speaking, you’re not worried about eating if you’re getting chased by a bear. And since stress is stress to your body, it doesn’t differentiate between actual life-threatening situations and those that just perpetuate chronic stress – like work, parenting, driving in traffic, emotional stress // trauma, financial concerns, physical injuries, relational conflicts, etc.

This also means that how you THINK about food and/or what emotions you’re experiencing when you eat matters too, as emotions like guilt & shame activate a stress response.

In other words, HOW and WHY you’re eating are *just* as important as WHAT you’re eating. And in some cases, perhaps even more so, as they influence the degree to which your digestion (and accordingly) metabolism is functioning properly & optimally.

  • HOW = sitting down to eat, without distraction, engaging in pleasure & presence
  • WHY = are you hungry? are you bored? are you eating to fill a hole that’s non-physical? what ARE you feeling when you’re eating? is it “lunch time”? are you stressed? are you eating with presence and ENJOYING your food?

 

Want to optimize your digestion?
Here are my top tips:

 

? Take a moment to pause & breath before you eat. GOAL: downshift into your parasympathetic nervous system (rest & digest system).

? Express gratitude for the food & visualize all the energy + nourishment you’re absorbing from the food. When with friends, hold your hands over the food & chant “Yuuuummmm” together (same vibration as “om”).

? Chew your food until it becomes water in your mouth (30-50 chews). This can alleviate a good majority of digestive symptoms like bloating & gas. Plus your saliva contains the enzymes needed to maximize nutrient absorption.

? Set your fork down between bites.

? Savor and ENJOY your food. Experience how it tastes. What flavors can you sense? Activate that pleasure response!

? Avoid multitasking & eating or eating while distracted.

? WATER: drink a glass of warm water first thing when you wake up in the morning (bonus points for drinking with lemon or a splash of ACV) before you eat or drink anything else. Shoot for 6-8 glasses of water daily and avoid drinking water WITH meals.
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Do you practice these tips? Have you heard any of them before? Tell me below!

Gratitude Massage and Luxurious Body Butters + Lotions

April 4, 2021 by Whitney Mack Filed Under: Uncategorized Leave a Comment

Happy Easter + Passover, my love!
(if you celebrate these)

I’ve written some thoughts + wishes for you around this holiday over on Instagram. I’d love for you to read them HERE.

I’m beaming in this weekend to introduce you to one of my favorite self-love practices – a Gratitude Massage – something you’re definitely going to want to incorporate – this week, and always.

This upcoming week we experience the energy of the waning moon, culminating in a New Moon in Aries on Sunday, April 11th. The waning moon is the same energy as Fall – both the outer Earth season and your inner hormonal season (the luteal phase of your cycle).

You may find yourself a bit more emotional, critical, irritable or fatigued this week as your body + spirit intentionally bring into your awareness that which may need “shedding” (like the leaves falling from the trees). Shedding is not an easy process to be sure; and it’s natural to feel resistance towards releasing habits, patterns, ways of being, relationships or thoughts that aren’t serving your highest good (but can feel more safe & like “home” than the unknown of change).

The emotions you feel are usually symptoms pointing you towards a root cause that needs examining. This could be the way you’re incorporating movement (or not), the food you’re eating, how you’re spending your time + energy, your emotional or mental landscape, where you’ve overextended yourself or things that are out of alignment with your true desires (to name a few).

We can then use the energy of the new moon to release what must be shed to aid your expansion + growth (stay tuned for a juicy, sacred intentional ritual I’m sharing later this week to do this!).

As the energy of the waning moon can intensify or bring up emotions + feelings, I’ve often found this can turn into a deeper criticism towards oneself, ones performance or one’s body. As such, this GRATITUDE MASSAGE serves as a wonderful antidote for this natural inclination.
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Most of us woman grow up having a negative relationship with our bodies. We’re taught at a very young age that they should look one specific way (skinny & small), otherwise they must be manipulated & changed by any means possible.

This creates a relationship rooted in self-loathing and/or the constant evaluation of your worth based on HOW your body looks (versus how you feel IN it). It makes you look upon your body with dissatisfaction and perpetuates low self-esteem, “never enoughness” and often keeps you stuck (because you can become hyper focused on changing your body versus living your life fully, seeking pleasure + joy and figuring out what personally & uniquely lights you up).
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I say no more, first of all. Second, beloved – you are so much more than your body (and how it looks) AND your body is your sacred home (?? @sarahjenks). If you acted on THESE beliefs, what different actions would you take to care for it? How would it change the way you speak or think about it?
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For me, this Gratitude Massage became particularly potent during my postpartum with Felix, when I began implementing it more regularly.
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It’s a powerful way to embody appreciation (a, extremely transformative emotion) for your sacred home, while standing for her worth – as she is now – and for all years & ways she (your body) has been there for you, held you up (literally) & carried you throughout your life.
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✨ Gratitude Massage ✨

WHEN: do this any time you’re putting on lotion, body oil or body butter. You can also use a luxurious salt or sugar scrub in the shower, doing this ritual then instead.

HOW:

  • Start at the feet, taking your time to massage the lotion/oil in, expressing gratitude. Ex: “thank you feet for walking me thru every moment of my life”.
  • Continue up the body, taking time to massage appreciate each limb // joint.

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Other Examples:
– “Thank you belly for housing my creativity & intuition.”
– “Thank you arms for holding my babies.”
– “Thank you legs for carrying me.”
– “Thank you face for expressing my joy.”

It can also be as simple as, “Thank you. I love you. I appreciate all you’ve and continue to do for me” for each body part you touch.
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When you offer appreciation in place of criticism (especially to your most “hated” places), you’ll notice the feelings you experience IN your body shift drastically. And this, quite frankly, can be the beginnings of change that ripples into every other area of your life. Cheers to that!

 

Sending you love & appreciation for your amazing body + spirit. xoxo. – W

Here are my absolute FAVORITE lotions, body oils + butters and sugar scrub:

  • My All-Time Fave Body Butter: Primally Pure Almond & Vanilla Body Butter. Be sure to use my discount code (LINK HERE).
  • My All-Time Fave Lotion (super light): Beauty Counter Countermatch Adaptive Body Moisturizer
  • Beauty Counter Melting Body Balm
  • Beauty Counter Luminous Hydrating Body Oil
  • Primally Pure Body Oils – Jasmine or Blue Tansy (I like this better in the summer and/or on my arms & chest).
  • Beauty Counter Sugarbuff Body Polish

*If you’re new to Beauty Counter, get 20% off your first order using the code CLEANFORALL20 and select me as your consultant!

he Necessity Of Expression and A Little Spring Cleaning

March 19, 2021 by Whitney Mack Filed Under: Healthy Living Inspiration Leave a Comment

You made it!!! Today is officially the LAST day of winter and tomorrow on the back of the Equinox, comes Spring. {If you’ve missed my social posts this week all about the Equinox energy, grab them HERE, HERE, and HERE).

In Seattle, we had a few glorious days of sunshine this week, and then a return to grey and rain. I interpreted this as nature’s way of reminding me that amongst the light (which is certainly something to celebrate and bask in), there’s still some work to be done in the darkness.

In other words, it’s time for some good old spring cleaning! 🙂

Most of us engage in the spring cleaning of our homes, closets, cars, etc. but have you ever spent time cleaning up your energetic system – body & soul?

Much like the cleaning out of the physical things you no longer need in your home make you feel lighter, spring cleaning of the body & soul serve to create space for what you ACTUALLY DO WANT to take up space in your life, intentionally.

It’s basically the age old saying of “out with the old and in with the new”. You must first release the old, the stuck, the energy drains, in order to provide room for the things that add meaning and value, and to create the fertile ground from which your seeds of desire + intention can grow.

In today’s workout with my Macks Energy 7am class, we took inventory of the stories, thoughts, beliefs and/or emotions that have been coming up repeatedly this week and over the past 3 months (winter) or even the last year. I posed the question: “What’s the lesson you’re being asked to learn here? Is it something that needs to die or shift to make space for growth?”

Then we did 3 exercises to MOVE these stuck energies OUT. It was glorious.

Physical releasing – through dancing, shaking, punching, running – is a necessity. The word emotion is derived from the latin word emovere which means to move out. Emotions were meant to be expressed, moved through you so that they don’t manifest as physical symptoms or the roots of perpetual negative experiences // feelings (like resentment or self-loathing).

Not only must you be willing to “feel all the feels”, but then allow them to be expressed and released. This is how healing and growth happen simultaneously. But it’s certainly not easy and navigating the “how” can be daunting (if you’re desiring guidance + support on this, check out #2 below!).

Just like a seed must first crack open in order to send new growth out, we too as humans must often “crack open” in order to heal, release and move forward in the direction we desire to go. (Shoutout to my dear friend Francesca for this analogy yesterday).

The metaphorical fertile ground your seeds need in order to grow are your practices, rituals and habits that align you with the highest vibration of yourself. They also keep you closely connected to your desires and build your energy reserves. This includes the food you eat, the way you move your body, the way you live your life and the thoughts you hold about yourself. 

Feeling called to do some spring cleaning of your own to add a little boost to your body & soul?

I’ve got you, sister. AND you’re energetically supported to rock the sh*t out of that right now (thanks to Winter ending & Aries season beginning).

Below are a few ways to do that this weekend:

#1: Try the workout my Macks Energy crew and I did today – Spring Equinox – Power & Release {3.19.21} for FREE! If you’re looking for a quickie workout AND energetic release, fast forward to 44:45. Access the workout HERE.

#2: I’m co-hosting a workshop + workout to facilitate the fertile ground for YOUR energetic reset this Sunday, March 21 @ 9am PST with Lauren – our resident astrologer here. 
– We’ll start with a quick 20 min workout to help you emBODY energy & release physically, then
– Dive into a powerful guidance system for getting clear on what’s truly draining you (so you can release it) and make room for how you want to feel, on all levels – physically, mentally, emotionally, spiritually, energetically – this season! You’ll leave with clarity and a blueprint to cyclically building your energy higher + higher. It’s going be SO fun and powerful.

Get more details HERE and sign up HERE.

 

#3: Beautycounter‘s Overnight Resurfacing Peel and Bright C Serum are the perfect pairing for creating a glow that lasts 24/7. Use the Bright C Serum in the morning for an instant brightness boost plus antioxidant defense during the day. At night, use the Overnight Resurfacing Peel to even skin tone and gently resurface the skin while you sleep. I find they both help with “dull winter skin” and elicit many “your skin is glowing” comments for myself and clients! Right now through end of March, first time customers get 10% off and free shipping $75+ with the code CLEANFORALL10 (be sure to search for “Whitney Scofield Mack” as your consultant at checkout).

 

Sending you love and wishing you space to “feel all the feels” so you can release what is no longer serving your body + soul, xoxo. – W

Hearty Vegetable Stew

January 28, 2021 by Whitney Mack Filed Under: Dinner, Main Dishes Leave a Comment

This one checks all the boxes. Hearty, warming down to the tips of your toes, bursting with nourishment and amazing taste! It’s on weekly rotation over here and once it becomes so in your home too, be sure to tag me and share the love (@whitney__mack).

 

HEARTY VEGETABLE STEW:

  • Homemade bone broth (recipe here!) or 1 box grass-fed bone broth
  • 2 organic leeks, green stem removed and white part sliced
  • 1 – 2 tsp. minced garlic
  • 2 Tbsp. dried Italian Seasoning
  • 2 tsp. Smoked Paprika (optional)
  • 1/4 cup coconut aminos
  • 1 (15 oz.) can organic fire roasted tomatoes
  • 1 (15 oz.) can organic pureed pumpkin OR butternut squash (to thicken)
  • 2 tsp. sea salt or to taste
  • ORGANIC VEGETABLES (I don’t always use all of these, so know that this can totally be a “kitchen sink” recipe and help you empty your fridge at the end of the week):
    • green beans
    • potatoes
    • yams and/or sweet potatoes
    • carrots
    • celery
    • could also add: butternut or delicata squash, zucchini or summer squash, broccoli or any other vegetable you fancy!
  • Optional: saute some ground grass-fed beef or turkey with the leeks, if desired

 

DIRECTIONS: We’re gonna make this REAL simple. 🙂

  1. Add leeks and garlic to a soup pot with organic, cold-pressed: avocado, coconut or olive oil (be generous!) until browned.
  2. While that’s cooking, chop all your vegetables.
  3. Add vegetables, seasoning, canned tomatoes & pumpkin//squash and then enough bone broth to cover.
  4. Cook covered for 10-15 minutes on med low heat, until vegetables are al dente and/or to your desired texture!

 

Swapping New Year’s Resolutions For Realizations

January 10, 2021 by Whitney Mack Filed Under: Healthy Living Inspiration Leave a Comment

“New Year, New You!” // “Do this every day in 2022 for fat burn and six-pack abs!” // “Abs and flat belly in 4 weeks. 2022 Challenge!”

Holy goddess, New Year’s fitness and “health” propaganda is really something else, right?

It might not surprise you to know that I’m not a big fan of the way the health, fitness or nutrition industry approach goal setting or New Year’s “resolutions”.

There are two mains reasons for this:

  1. As a woman, you’ve been brainwashed to believe that the change you desire to FEEL happens ONLY *after* you’ve reached your goals – AKA once you’ve lost that extra 10 lbs., started working out regularly, are eating right, getting enough sleep, have balanced hormones and added in more self-care. But did you know that especially when it comes to goals concerning your body, setting linear goals just doesn’t work long-term for women. Why? Because physiologically, your hormones are cyclical over the course of a month and NOT the same every day (like men)!  And your hormones literally affect E.V.E.R.Y. system of your body – including energy, brain function and what we perceive as “motivation” or “progress”. So when your goals aren’t coming along as intended, the tendency is to believe there’s something wrong with YOU. 
  2. While I deeply value intentions & goals (aka resolutions), there’s a precursor we sometimes forget – the careful dissecting of what’s past & presently STOPPED us from realizing said goals in the past. This requires trading shame & blame for curiosity around where your time + energy are currently going and whether or not that’s serving your highest good & deepest desires. It means looking at what held & practiced beliefs, thoughts and habits are impeding your forward progress, daily, in small + big ways.For where your time + energy (mental, emotional, relational, physical & spiritual) go – intentional or not, sets your priorities and what you’re able to “achieve”. Day after day, month over month, year to year.

 

So if the way we’ve been taught to set goals as a woman doesn’t work, and leads us down a rabbit hole of deprecation, is there an alternative way that aligns with your physiology to not only set achievable goals, but ones that you actually FEEL GOOD moving towards?

The answer, is a resounding YES! And I’m going to teach you how. 

 

Did you know that females have two distinct hormone phases of our menstrual cycle? Low hormone & high hormone. Your low hormone phase is when you may feel momentum & energy building towards a linear goal, but come your high hormone phase, your body PHYSICALLY and MENTALLY requires a big shift in how you exercise, work, eat, sleep, mother & live.

Meaning: you can *still* work towards your goals, but the WAY in which you do it must adjust to your hormones in order for your motivation, progress & energy to not wane.

This shift also requires goals that are connected to something more MEANINGFUL than aesthetics or materials. You can desire to shift these areas of your life 100%, but if there’s no deeper meaning attached, you’ll soon lose “motivation” because half of your hormone cycle calls you into discernment of that which matters most and is in line with your true desires.

So instead of setting a goal like “I want to lose 10 lbs.”, TRY THIS: imagine what being 10 lbs. lighter FEELS like.

  • What do you imagine you’d be doing?
  • How would you adorn yourself?
  • What self-image // beliefs would shift or be different?

That FEELING is your real goal. And once you are clear on the feeling, you can start taking small actions to feel that way RIGHT NOW, not after you’ve lost the weight.

No strings attached or New Year, New You // Whole30 // 30 Day Workout Challenge required.

And that’s the WHOLE point, isn’t it? To FEEL amazing – and specifically, how you deeply desire, in all areas of your life. Focusing on the feeling also allows for flexibility and redirection when something you’re currently doing isn’t working. It makes space for grace and truly tuning into your cyclical body’s changing needs.

But before you even dive into that, you must first get curious around what’s been holding you back from achieving goals you’ve had in the past. These REALIZATIONS are required understanding, as getting a clear picture of where you are + WHY (without judgement) is the first step to setting goals that CAN be realized. Far more impactful than resolutions, realizations are the necessary medicine to create lasting change with less effort and more joy + ease.

You must also know that goals are not a linear path (as you’ve likely been taught), but rather an upward spiral that calls you into a balance of action AND surrender. One of consistency AND discernment. The willingness to take one small step at a time, especially after you stumble – which you will, for perfection should never be the goal, but rather grace-filled progress, wrapped in curiosity & connection to self.

These two factors – understanding: how your hormones impact “progress” AND what barriers you’re currently fueling through your thoughts, beliefs & actions – are the key ingredients for setting feel good goals, as a woman, that WORK. Not once you’ve “gotten there”, but right now, the moment you gain this understanding + clarity.

Curious to learn more?

 

Join me THIS Saturday, 1.15 at 8am PST on Zoom for a workshop that details how to goal set for your female physiology, while walking you step-by-step through the process of assessing your energy drains + fountains, getting clarity around how to shift the barriers you keep butting up against year after year. 

 

We will begin the workshop with some movement to align our body + spirit, and root into deep connection with our bodies. The class is 45 minutes and all levels. Following the workout, we will move into the workshop on goal setting (est: 60 min).

 

CLICK HERE TO SIGN UP
(cost: $45 // details on how to join via Zoom will be emailed to you)

A recording of the workshop will be emailed to all who sign up (in case you can’t make it in-person or wish to review // rewatch all the juicy info or repeat the workout!).

 

Your Permission Slip {Plus A New Moon Solar Eclipse}

December 14, 2020 by Whitney Mack Filed Under: Healthy Living Inspiration Leave a Comment

Hey momma, have you noticed that this holiday season feels more full than any other year? Even though, technically, there’s a lot less going on? Less parties, holiday events & shows cancelled, seeing friends & family nearly impossible for a lot of us and let’s be real – it’s basically a total wash for a majority of the ways we once used to experience the holidays.

 

Have you felt yourself overcompensating for this “deficit”? Have you noticed how even though there’s less on your calendar, your plate feels more full than ever? You feel busier and more exhausted – on all levels? You’re trying to make this time special for everyone around you, to fill the gap of missing traditions and “holiday cheer”, all the while running yourself ragged? Feeling like a failure.

 

I see you. I’m navigating this right there with you.

 

And here’s a hard truth – if you keep going at this pace, you’re going to get to the actual holiday and be so drained & exhausted that your worst self shows up and ruins Christmas (hand raise, speaking from experience here).

 

Let me ask you: what “extra” are you doing right now? And is it *REALLY* necessary? If not, can you just STOP doing it? Or how can you get support? How will you and your kids look back on this time & remember it? Is the path you’re on now in line with your desires?

 

You’ve got a lot on your plate. But what I’m asking you is, does it ALL have to be there? Or is anything you’re “doing” just added busy to keep you distracted from the fact that this season is HARD and it’s even harder to sit with that?

 

Let’s start there. I want you to write down everything that SUCKS about this season, this year. Let it pour out of you. Maybe even scream or weep into a pillow. Allow yourself to feel the disappointment, the anger, the devastation. It’s real and it *needs* an outlet. 

 

This is about being HONEST, not self-judgy, so that you can adjust expectations and source your magic; find the ease (simplicity).

 

Once you’ve done that, I want you to write down how you WANT to feel this season – both the holiday season and in this season of life. What THINGS // ACTIONS // RITUALS *actually* will create that feeling – for you & those that matter to you. THAT’S what you want to spend your time & energy on.

 

I’m not talking about MORE, I’m talking about less. The simple. The peeled back. Because those are the moments both we and our kids will remember. You know this. But you’ve been brainwashed to believe that more is better (it’s not) and that your magic comes from what you do (it doesn’t, it’s innate in WHO you are).

 

And that’s what this WHOLE year (2020) has been about. Shedding what we don’t need so that we can make space for what MATTERS.

 

This is your reminder that you’re doing an AMAZING JOB *and* the PSA that all you’re doing isn’t necessary. You can do hard things, but you don’t need to do all the things or BE all the things to everyone. Momma ain’t ACTUALLY got time or energy for that.

 

It’s also your permission slip to take a f*cking break, momma. What could you build if you let it all fall apart? How GOOD would it feel to let it all fall apart and then CHOOSE what you want to pick back up?

– – – – – – – – – – – – – – – – – –

Today, Monday, December 14 is a New Moon Solar Eclipse. New moons are a potent time for intention setting and manifestation. They are the “winter” of the lunar cycle (which happens every 29.5 days), a new beginning where you are supported in shedding what no longer serves you (that perhaps wasn’t working in the past moon cycle or that has come into our awareness) and in planting new seeds of what you desire to create and call into your life. 

 

Solar eclipses take this power (release, intuition & manifestation) and amplify it (some astrologers say by 10 fold). This particular new moon is the last of 2020 and the perfect opportunity to seed what you desire for the upcoming year, along with releasing that which you want to let go of // shed.

It’s a perfect time to reflect:

  • What did you accomplish this year?
  • What went well?
  • What was disappointing?
  • What fell apart?
  • What became clear?
  • What journeys did you take (soul, physical, emotional, mental) – and what have you learned from them?
  • What shadows of yourself were revealed to you or amplified this year? What are they here to teach you?
  • What are you ready to release or manifest in order to come into closer alignment with your highest self?
  • How do you want to show up differently than you have been?
  • What lessons (sacred medicine) have I learned this year?
  • What has been coming up for you this year in regards to your “foundations” – home, relationships, money, work, body, etc.?

 

In the last 24 hours, I have lost my shit, cried a lot and screamed. I’ve felt exhausted, totally “done”, frustrated, immense joy and deep, emotional pain. Anyone else? These big swings in moods and feelings are often labeled as “too emotional” or “bitchy” in this patriarchal society we live in. But the truth is, they are MEDICINE. They are here to shed a light on what’s keeping me // you stuck, what’s suffocating our light and holding us back from our power, purpose and joy.

 

Feelings are here to tell you your truth – to reveal where you are overextended, to highlight what’s not working and shed light on how your lifestyle, reactions and choices are either in or out of alignment with your deepest desires and needs.

 

I hope you’ll spend some time today, with me, holding sacred space for yourself to go inward and see what’s there for you. I promise the medicine – although not always easy to swallow or live, is there so that you can step closer towards your dreams and into the highest version of yourself (where you can make the biggest impact on the world and your community). 

 

(If you can’t today, do no fret, this support and heightened intuition is available to you tonight and for the next few days – the power of the new moon builds a few days before and stays for a few days after).

 

In temple with my spiritual and life mentor, Sarah Jenks today, she dropped some wisdom that I’ll leave you with:

“When you see life as sacred and see the medicine that’s being given to you versus being or playing the victim, it’s like taking a surf board to ride the waves instead of letting it (life) crash down on you.”

 

What in life keeps crashing down on you? What is the potent MEDICINE in that wave? The waves are going to keep coming, that’s life. But the perspective you take, the nourishment and space you give yourself, your willingness to look at the hard things and let them transform you – that’s the surfboard. Grab it, momma. It’s time. It’s your time. 

 

If you want to dive deeper into what this particular New Moon Solar Eclipse in Sagittarius brings (energy-wise and insight-wise), check out this blog post from my business coach & astrologer Lauren DeGolia and/or this blog from The Moon Deck.

 

Happy New Moon, happy shedding and intention setting; oh and enjoy that f*cking permission slip too. 🙂 I love you.

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