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).

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

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

• 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!

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!

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.

 

#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

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?

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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.

This isn’t your “typical” holiday gift guide. It’s fitting for this year, but also I think a model for gift giving all the time. One where we support small businesses and give gifts that add value (upgrade!) the lives of those around us.

So here you’ll find a collection to infuse + inspire INTENTION and RITUAL.

Intention in how you adorn yourself or your home and the ways in which you care for and understand your body + soul (or inspire others to), wrapped within the rituals that add meaning to your day or your life. The items that made this holiday gift guide are meant to bring you (or the lucky recipient) into the present moment to create more of what you desire, while also appreciating what you have (your body, your family + friends, your spirit) and enhancing your moments of joy + calm (with yourself and others).

This guide supports small local businesses and friends (feel free to leave you favorite small businesses in the comments below too!) who direly need our support right now, along with companies whose products I’ve personally used to deepen my own rituals and/or loving relationship with myself. {Although you can get some of the products below on Amazon, I’ve chosen to link the original sites for everything.} There are tools of self-discovery and exploration, luxurious (and clean!) body products, along with beautiful options to adorn your body and home.

You’ll find gifts for varying price ranges and people – all unique and creative! There’s even some ideas for the kids in your lives.

 

ADORNING:

• THE HOME:
  • HANGING WOODWORK: Amanda Whitworth is a local, super talented woodworker and friend who has wall and plant hangings. Check out her wall hangings HERE and plant hangers HERE.
  • MOON, OCEAN & ASTROLOGY CHART ART: I found Hanah Hailey on Instagram and love gifting her colorful, original pieces. I have gifted a few of her pieces to friends and am adding her Driftwood Moon Phase hanging to my office! To get an order by Christmas, you must order by December 1!
  • CUSTOM POTTERY PIECES – Bullseye Clay is owned by my cousin Ukiah, and he makes some super cool vases, pots and more! Check out his Instagram account HERE and email him for custom pieces or to shop what he has!

 

• THE BODY:
  • UNIQUE, FEMININE CLOTHING FOR ALL PURPOSES: Malika Siddick – female owner of the retail & online clothing store Lika Love here in West Seattle (where I live) – helped me step into a more authentic and feminine expression of myself through my clothes. Check out her website HERE (there’s so many great, unique pieces). They’re doing some killer Black Friday (50% off) and Small Business Saturday (20% off) deals, so don’t miss out!

This winter, I’m currently loving:

• • • • This cozy, fleece top/coat
      • This classy, but sexy knit top
      • This sparkly and fun top
      • This fun, but super soft leopard print long sweater
      • This long, chunky sweater
      • This classy button down sweater with a twist
      • This fitted, mulberry colored dress (paired with a jean jacket, it’s so comfy!)

 

• FOR THE TEENS – my client’s daughter Ruby, (who I’ve known since she was like 7 and now she’s a senior in HS), began by hand stitching eight black & white bandanas to a pair of sweatpants for herself. What started as something to do because she was bored, turned into something that friends and beyond were asking for! Ruby donates 50% of her proceeds to community partners (Justice for Girls Coalition of Washington State and Nomad Boxing Club) and her designs are super cool. Check out Ruby Laine Apparel HERE for some one-of-a-kind gifts!

 

• JEWELRY:
  • • Stella & Haas – all of their jewelry is classy, quality, subtle and goes with everything. I got a necklace from them in July and literally haven’t taken it off. Great prices and the perfect gift for your girlfriends.
    • POUND Jewelry – if you’re into gems or crystals (or know someone who is), this jewelry is SO cool and beautiful. I also love that it’s made by a mother & two daughters.
    • Rebekah J Designs – Rebekah is a local West Seattle babe whose pieces are super unique, classy and always get a compliment (every. time. I wear my Fortunate Necklace).
    • Rain City Forge – adding this local Seattle jewelry artist per the recommendation of a comment on my Instagram. Her pieces are beautiful and super classy!

 

SELF-DISCOVERY: 2020 has been a year that’s pushed us all. It’s been an incredible year of (sometimes forced, but needed) growth and change. For me, I’ve found this path so much easier when I deepen my understanding of who I am and why I react to things the way I do or want things the way I want them. With so much more on our plates as women, these tools help you cut through the BS to uncover exactly where you should be spending your time and energy to maximize growth + understanding, while minimizing being at the whim of your circumstances.

 

• ONE-ON-ONE HEALTH COACHING SESSION WITH ME: This year is an unprecedented season of life. As moms + women, we’ve shouldered so much of the changes, often at the expense of our own health, leaving little time to tend to our body & soul. If you desire to radically change the way you care for yourself – factoring in all the challenges of this current season and working WITH them – I would be honored to help you find ease and begin navigate this season with vibrance and joy. Together, we’ll create solutions & rituals that allow you to create space for yourself, even on the days when space feels limited or non-existent. I simplify and tailor all aspects of health, nutrition, and exercise techniques to YOU, using a cyclical approach, that shifts with your daily-changing needs. You don’t have to neglect your body and spirit in order to help your family survive this time; motherhood does not have to be martyrdom. And when you prioritize your own needs & desires, you’ll have more energy and a well of ease from which you can dip into without depleting or exhausting yourself. Email me whitney@macksmo.com to set up a one-time new client intro session of 60 min for $75.

 

• PERSONAL NATAL CHART + BOOKLET: Your “natal chart” gives you insight into where the sun, moon and planets were at the time of your birth, which, astrologically speaking, influences your personality, emotions, life lessons & gifts you’re here to share. Hanah Hailey makes custom astrology natal charts for one person, couples and families. It’s such a cool gift for those who are into astrology or just starting to discover this fun tool to better understand yourself, your gifts, your personal challenges and purpose in this life! It also comes with a custom booklet to explain your chart! To get an order by Christmas, you must order by December 1!

 

• PERSONAL ASTROLOGICAL READING: Understanding your “cosmic signature” {as my astrology & business coach Lauren says} is such a cool way to understand your feelings, your desires, struggles and gifts you’re here to share with the world, with a clear path on how to harness your innate power and energy. A personal reading of your natal chart gives you one-on-one insights into deepening your relationship with yourself and I recommend it to all my friends & clients. I find that people LOVE learning insights about themselves, so this makes for a unique gift that keeps giving long beyond the holiday season. Purchase a gift card for a reading with my astrology coach, Lauren HERE. 

 

ADDING RITUAL TO YOUR MORNINGS & EVENINGS: Sanity, loving presence, and the ability to ground into your body is strengthened through ritual – the intentional things we do daily that add grace and slow us down, while also infusing calm into (what might otherwise be) chaos. I’ve made notes about all of them (and my favorite time & ways to use them). Many of these make great stocking stuffers as well!

• Slip Into The Coziest of the Cozy: TOM’s Slippers // The White Company {Super Soft} Pajamas: Lace Trim with Tank Grey, Pink or Charcoal with Dots

 

• Set The Mood {Ritual Builders}
  • • glassybaby votives {another local Seattle company} + beeswax tea lights
    • Himalayan Salt Lamp – great for winding down in the evening, helps your body transition from day to night with soft, soothing light
    • Primally Pure JUST launched their first candle for the holiday season! {I’ve got a lot of their goods in this list, so be sure to check them out now while they’re running Black Friday deals!}.
    • The Moon Deck Oracle Card Set – The Moon Deck is my go-to for creating rituals around the phases of the moon {specifically the new & full moons}. Their card deck has beautiful, feminine-inspired artwork with insights, mantras + rituals to help you deepen your intuition and create sacred space for growth. I’m constantly amazed at the wisdom within these cards, each time I use them. If you’re interested in creating more ritual around the moon’s energy and curious about pulling cards, I highly recommend this deck!

 

• Sleep Like A Baby
  • • Lunya Silk Sleep Mask
    • Primally Pure Soothing CBD Mask – made with honey, this is my all-time favorite mask and feels so luxurious
    • Primally Pure Spa Kit – the bath soaks are divine and the Jasmine Body Oil is my favorite!

 

• Face Rituals:
  • Primally Pure Gua Sha Stone & Face Roller – two of my favorites in a set (see the benefits below)
  • Province Apothecary Sculpting & Toning Facial Cupping Set – okay, I just discovered this and it’s amazing! Cupping is a healing modality rooted in Traditional Chinese Medicine (you’ve probably heard of cupping other parts of the body, like the back), but it’s also an effective beauty tool, known to improve the skin’s radiance while naturally sculpting and toning as it gently pulls the skin away from deeper layers of fascia, smoothing wrinkles and revitalizing the look of your skin and heightening your skin ritual.

 

PUT TOGETHER A SELF-CARE PACKAGE OR GREAT STOCKING STUFFERS: One of my favorite things to do for the women in my life is create self-care packages. I buy a few things in “bulk” (like the eye masks and lip balm) and put it all together in a gift bag or stocking. This is also a great and meaningful gift for teachers, where you could throw in a couple local gift cards too.

• Stella & Grace OR Beautycounter Eye Masks – an energy drink for your eyes! I love these on the weekends, after a late night or to make Monday mornings a little more enjoyable! 
• Gua Sha Stone – gua sha is an ancient healing technique rooted in Traditional Chinese medicine that gently massages and lifts the skin using a gua sha stone. It works with the skin to support and optimize the body’s own reparative functions by promoting lymphatic drainage, calming the nervous system, relieving muscle tension + tightness, clearing congestion + buildup, and increasing the flow of oxygen and vital nutrients to the skin. Energizing in the AM and soothing in the PM. One of my fave tools to wind-down and up the relaxation factor of my evening skincare routine.
• Rose Quartz or Jade Face Roller – like gua sha, face rolling helps stimulate lymphatic drainage, detoxify the skin and boost blood flow to promote healthy skin from within. The stones in a roller tend to maintain a lower temperature (you can also keep it in the fridge) so they add a cooling effect as you roll.
• Anthropology Blue Light Blocking Glasses – for the TV watchers in your life, these help improve sleep hygiene by blocking blue light (which interferes with your melatonin production – the hormone that signals the body its time to sleep).
• Primally Pure Lip Balm Set – I love adding these to self-care packages for friends & family or in stockings for my sisters & mom!
• FourSigmatic Mushroom Cacao with Reishi (aka hot chocolate with stress soothing reishi mushrooms – don’t worry, you can’t taste them!): Great for on the go and for calming the nerves. Reishi is a class of mushroom known as an adaptogen – a type of plant that helps your body adapt to stress better. It’s hormone friendly and a yummy treat to enjoy with the cacao! They’re doing 50% off right now for Black Friday & Cyber Monday!
• FourSigmatic also has on-the-go coffee packs paired with other adaptogens like Ashwagandha (my fave – helps mitigate stress & improve sleep, decreases symptoms of anxiety & depression by helping with cortisol & stress response – does so by helping parasympathetic nervous system to activate), Chaga & Cordyceps (chaga supports your immune system & cordyceps boosts mental clarity and focus), and Lion’s Mane (supports clear energy).
• Primally Pure Deodorant – the BEST deodorant and a great stocking stuffer. I love every scent (minus the Geranium because I don’t like floral scents too much), but my favorite is Charcoal (great for the guys too), Blue Tansy and Tea Tree. Maybe even get the TRIO to stuff a few stockings or for your self-care packages for your girls!
• Primally Pure Dry Shampoo – the best I’ve found and one for light or dark locks. Great stocking stuffer!
• Acure Sheet Face Masks – I gift these often and include them in all my self-care gifts for friends & clients.

 

CLEAN BEAUTY: Upgrading your skincare to clean, non-toxic ingredients is one of the most impactful choices you can make for your health and also your hormones – which impact every system of your body. I’ve done a ton of research and testing over the years (you can verify the safety and toxicity levels of any of your current skincare using the Environmental Working Group’s (EWG) Skin Deep Database, which offers safety ratings for over 78,000 cosmetic products along with the “why” behind the rating – like toxic chemicals used and health concerns that they’re linked to.

 

Primally Pure (PP) and Beautycounter (BC) are my two favorite skincare companies; and the two companies // products I recommend more than anything else to clients, friends & family (aside from my hormone-loving adaptogen protocol). I love them so much that I became a Beautycounter Independent Consultant last year and would do the same for PP if I could but instead, I have a discount code for you, LINK HERE). Beautycounter is currently doing a 15% off site-wide sale through Monday, so start shopping HERE.

• Primally Pure Starter Kit – A great way to sample some of my favorite products from PP – the deodorant (only clean deodorant I’ve found that WORKS and doesn’t eventually give me a rash), Everything Spray (literally great for everything – like freshening up your face or a room in your home, also doubles as a toner) and THE BEST body butter in the world (get the Almond+Vanilla – great for mamas-to-be to rub on their bellies too!).
• Primally Pure Vanilla+Almond Body Butter – literally the BEST smelling and most luxurious body butter I’ve ever used. It’s 100% a spa experience every time you use it. PP also just added a holiday edition scent of sweet mint + warm toasty vanilla too that I’m sure is also divine!
• BC Countertime Deluxe Mini Set – this is my all-time favorite line from BC (it’s the anti-aging line) and I noticed a huge difference in my skin – brighter and smoother – after just a week of use (and I got lots of affirmations of this too)! This mini set is a great way to sample the whole line (then have travel-size containers for the future). Every single product is divine (the Antioxidant Soft Cream {day lotion} is what originally got me hooked, it’s so smooth & light // and the Supreme Cream {night} nourishes and feels like silk). Worth the money FOR SURE!
• The Ultimate Renewal Bath Set – new just for the holidays, the body polish and body oil smell divine and are the perfect for giving your winter skin a boost! Dry brushing helps stimulate the lymphatic system and increase circulation to the skin. Dry brush, then hop in the shower and use the body polish, finishing it off with the body oil for spa-like skin.
• BC Counter+ Overnight Resurfacing Peel – this is an overnight peel that smooths the skin and adds a morning glow (it’s actually clinically proven to improve the skin’s texture and add radiance to the skin). I use it under my Countertime routine at night every other night. 
• Counter+ All Bright Serum – kinda the yin to the yang of the Overnight Resurfacing Peel, but for the daytime. Pumped with vitamin c, this serum goes on under your day lotion and helps to reduce the appearance of dark spots, while also preventing new ones. What I noticed was the added brightness after about a week!
• Beyond The Gloss Trio – I love this lip gloss! Enough said. 
• For Your Guy: Counterman Fresh Essentials – Regan loves the Energizing Body Wash, and I’m totally giving him this set for Christmas. Men need clean skincare just as much as the ladies and these 3 are all winners.

 

KIDS:

• Check out these two great GIFT GUIDES for kids:
  • Wilder Child’s Handmade and DIY Gifts for the Nature-Loving Child – this gift guide has such unique ideas and I love that all it’s nature-centered and hands-on ideas!
  • Happy Hero Kids Yoga & Fitness Holiday Gift Guide – My sister Kenzie is an amazing kids yoga instructor who has taught me so much about fostering Will’s mindfulness and emotional intelligence. She’s got some great ideas and tools in this gift guide to begin creating intentional rituals with your children that inspire connection & lay the groundwork for self-regulation and awareness (I especially love the Little Renegades cards and her Happy Hero Holiday Gift Set).

 

 

• Not Just Another Toy:
  • For your littles interested in cooking – The Little Sous Opinel Le Petit Chef 3-Piece Knife Set // And add a cute Kids Apron – Dino, Construction, Personalized Rainbow, Firetruck, Bees
  • Cool, unique and activity- or learning-based gifts: I discovered Uncommon Goods when my sister forwarded me a link to their USA Coloring Tablecloth (which Will is currently working on & part of his social studies lessons!). It’s now my go-to place to order gifts for the wonderful kiddos in our lives – my own & those of family and friends.
  • Mama Sing My Song  – This is SUCH a cool idea (I plan to gift this to Will for his birthday and eventually to Felix when he is older). If not for Christmas, at the very least, I feel like you need to know about this amazing company that creates a custom song all about & for your child!
  • Together We Rise Holiday Stockings For Foster Children – The // our children have been the most impacted by the incredible challenges we’ve encountered this year. As a family – and namely with Will, we are going to sponsor some Holiday Stockings for foster children in need. I hope that you’ll join me or find other ways to support our communities during this time.
  • Subscription Boxes We Love – activity boxed delivered bi-monthly or monthly that our kiddos have thoroughly enjoyed:
    • • Lovevery – Felix was gifted this montessori-based subscription last Christmas and we LOVE it. All of the toys and learning materials are high-quality and beautiful. Felix has used each of them over & over in new and fun ways. Highly recommend!
      • Little Passports – Will was gifted a subscription by a dear friend for the last 3 years and has loved the Early Explorers, Science Junior and is just starting the World Edition. He so looks forward to getting a box and it’s a great activity to do together. 
      • Kiwi Co – we haven’t personally tried this one, although we have friends whose kids love it and I plan to do it for Felix!

 

DO IT YOURSELF GIFTS TO MAKE FOR FRIENDS & FAMILY:

• Homemade Granola – whip up a big batch of my granola, put it in mason jars and start gifting!

INGREDIENTS:

• 4 cups old-fashioned rolled oats
• 3 cups raw nuts (I like pecans, walnuts, cashews & pumpkin seeds)
• 1.5 tsp. salt
• 2 tsp. cinnamon (add more or less depending on how much you like cinnamon)
• ½ cup organic, raw coconut oil
• ¼ cup organic, Grade B maple syrup or organic, raw honey
• 1 tsp. organic pure vanilla extract
• 1 cup wide-flake unsweetened coconut (added @ end of recipe!)

DIRECTIONS:

1. Preheat oven to 275 degrees.
2. Mix oats and nuts together in a large bowl. 
3. Add salt & cinnamon (+ hemp seeds if you’re using them) and stir thoroughly to combine.
4. Stir in coconut oil, honey/maple syrup and vanilla. Heat in microwave for 30 sec to soften coconut oil, then mix well until nuts & oats are evenly coated.
5. Spread granola out over non-stick baking sheet and bake for 40 minutes.
6. Add coconut and bake for 10-12 minutes more.
7. Stir to combine. Let cool before enjoying. Store in an airtight container for 7-10 days (I store mine in fridge).

 

• Whipped Coconut Body Butter – all you need is a mixer and some cold-pressed, organic coconut oil. Option to add some drops of essential oils too (I love doTerra brand – wild orange & lavender are my favorite). Whipping the coconut oil keeps it from hardening, which is super helpful in winter months. TO MAKE: scoop coconut oil into a mixer and whip the oil for 5 minutes (add essential oil at this time too). 

 

• Sugar or Salt Body Scrub – I keep one of these in my shower at all times and always make extra for friends at the same time. TO MAKE: you need organic sugar or fine himilayan pink salt, coconut oil and if desired, essential oils. Use a 2:1 sugar // salt to coconut oil ratio. Add all ingredients to a food processor and mix. 

 

*If you liked this gift guide, please share the love!

Has this ever happened to you?: You’re on on a workout roll. Feeling super motivated and strong in your workouts then all the sudden it’s like a switch flipped in your body? Your motivation wanes and your body feels like sludge (or everything just seems way harder than you think it should be). The energy you have doesn’t match how hard you want to workout and you leave feeling defeated or like you didn’t do enough?
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Can you relate? I’ve been there so many times wondering what the heck was wrong with ME that I couldn’t “keep up” with what I started or be able to perform at my desired fitness level all the time.
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Turns out it wasn’t me that was the “problem”. Instead, it was my model of exercise and the expectation of my body that was failing me. You see, at the time, I didn’t know that women weren’t CREATED to be or feel the same every day, every week, every month. It’s not something we’re taught growing up and most of the models in place are masculine-driven and don’t serve the uniqueness of the feminine hormone/menstrual cycle. And this knowledge not only changed my life, but also my body and specifically my relationship to it. Our bodies is meant to cycle, to change – throughout the day, weeks, months and years and this is not only normal, but 100% predictable (contrary to what we’ve been led to believe).
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Every month, you go through four very distinct phases within your menstrual cycle (and if you’re not bleeding because you’re on birth control, pregnant, breastfeeding, in perimenopause/menopause or for any other reason, you follow the moon’s phases).
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The Four Phases Are:

• the follicular phase //  season = mimics the energy of spring // moon phase = waxing cresent moon
• ovulation // season = summer // moon phase = the full moon
• -the luteal phase // season = fall // moon phase = waning cresent moon
• menstruation // season = winter // moon phase = the new moon

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On a biological level, during each of these four phases or “seasons” of your cycle you will experience different energies, superpowers, insights, strengths and capabilities. And get this – these changing seasons call for naturally adjusting your workouts throughout the month based on the shifting needs of your body in order to FEEL YOUR BEST EVERY DAY.
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Here are some ideas to get your wheels turning!
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In your spring is a great time to try something new, do cardio work or combined cardio & strength.
Your summer is awesome for heavier training & HIIT.
Fall calls for a transitioning down into lower impact and less intensity – think barre classes, lighter weight & higher rep strength training and power yoga.
Winter calls for slowing down – rest, walking, gentle stretches and yin yoga.

So all this buzz about the effectiveness of interval training and “switching up your exercise”?  Your amazing feminine body has known this all along.

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I know what you’re thinking (because I was once this way too): “But I like to workout hard. And I don’t feel as good or like I’m using my time effectively if it’s not a challenging/sweaty/heart-pumping/work-my-body-to-failure type workout”. I hear you. And I honor where you’re at. Maybe just… give it a go. Experiment. See how it *feels* to listen to your body instead of dictate what it’s gonna do.
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Cause here’s what I learned – yes, I enjoy physically pushing my body to its limits (still do). But there is a distinct difference between pushing while listening (and when I have the energy) versus just plain PUSHING/killing (or punishing my body). As women, most of us, we’re good at pushing – we do to all day, most days – it’s familiar; and in some twisted sense, *easier* even than slowing down to LISTEN and respond (#guilty). Autopilot and putting our head down is for sure easier than building your awareness muscle and learning to frequently check-in with your body and soul (then adjust your schedule based on what you discover).
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When I *choose* to move more intentionally & meditatively or when I opt to push my body within the context of what will make me feel my best in that moment and those following, everything changes. I can walk away from a workout after choosing to slow down feeling successful + strong.
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If I ignored my body’s cyclical energy, I would instead walk away feeling defeated because I decided to push through anyways; beating myself up for not “having it in me”. Right? It feels SO much different. The key is OWNING and respecting your beautiful body. And that’s where your power is. Standing IN your body, not letting outside “shoulds” and “it has to look like this” stories dictate your choices. All you need to go where you desire is inside you. Always was, always is.

Liked this post or know a lady friend who could benefit from this knowledge?
Please share with your friends and family!

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PS: are you a gentleman here reading this post? Men and women hormonally cycle differently, yet similar. The cycle that women go through in a month, you do every day. Consider yourself like the sun – it rises & sets in the same place every day, going through the same hormonal phases. Women are like the moon – they show up in the a different place, have a different energy and are a different “size” every day over a month-long period.

You can visualize your hormonal cycle & energies looking something like this:
– From 4am – 10am = your “spring”
– From 10am – 4pm = your “summer”
– From 4pm – 10pm = your “fall”
– From 10pm – 4am = your “winter”

In other words, you can ALSO cycle your workouts for optimal results and key into your body’s needs – that are additionally impacted by what you eat, how much sleep you’re getting, your stress levels, and how balanced your hormones are.

Photo by Heather Brincko!