At some point during our work, all of my health coaching clients ask me the same question… “What should I be doing to lose weight // feel better in my skin // get results?” And while it’s super tempting to answer their questions with a laundry list of suggestions, I know better. There comes a point for all of us in our journey where we need to stop looking outside ourselves for the answers on what is going to make us feel {and look} our best and start FEELING the wisdom that’s already inside us.
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So instead, I have them take a moment, close their eyes and turn inward – feeling their breath & body and ask what answers come up if they ask themselves a simple question… “What do I need right now?”
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I know…it’s not the “easy” answer you want and it’s so simple it seems almost stupid, right? It’s definitely NOT a follow-along blueprint that you can immediately execute and feel like you’re making progress because you’re doing all the things you think you *should* to doing to “be healthy”. But seriously, when has that EVER worked for you LONG-TERM? Like beyond the “diet” or before you burned out on that exercise binge? 
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Following someone else’s diet or plan for your body & life isn’t a lifelong, REAL LIFE strategy because as women, we are cyclical, not linear beings and we are both unique and ever-changing. This is one reason why it’s so important for us to have a daily practice that matches our nature and allows us to tap into signs & signals our body is sending us {that we usually ignore}.
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This overly simple, yet life-changing question will actually get you where you want to go (intuitively!), and here’s a great way to start putting putting it into practice…
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What if for every meal (when choosing to eat) and every workout (when deciding/scheduling what type of workout to do), you asked first, “what do I need right now, today, right now, in this moment?” In other words, what if you led with CURIOSITY, versus engaging in a dictatorship with your body?
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This in-the-moment check-in allows you to adjust to how you’re feeling ✨right now ✨ – which is key to a healthy life & body you ❤️ – because how you feel {physically, mentally, emotionally, energetically} changes DAILY. What you *need* on all levels, CHANGES daily. And it’s impacted by food, sleep, hormones, your thoughts, habits, your cycle and so much more).
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We all have a lot on our plates. We plan meals and schedule workouts because our lives are full. Even that though, doesn’t inhibit our ability to be inquisitive, CHOOSE and engage in a loving, mutual relationship with body & mind.
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If I’m feeling depleted and exhausted, anything high intensity or heavy is going to make that worse (affecting hormones in particular – which drives all weight loss and how we feel on a physiological level). In these moments, checking in with what I *need* would likely tell me that I instead need things like sleep, nourishing + whole foods, time spent outside, a bath, or some restorative/gentle yoga + stretching (even barre, lighter/muscle endurance-based strength training or Pilates).
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Likewise, it’s equally important – when I have the energy and *feel* like it – for me to feel the depth of my strength, to push my edge to understand my capabilities and feel the aliveness that comes from growth (in muscle & spirit) when I challenge myself to a workout that demands more from me physically (and mentally 🧠).
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The point is – your body will work FOR you, you will feel better and in alignment with your desires if you LISTEN to your body’s needs on a daily basis versus dictating how it will move & what it will eat, in disregard for what you actually need and/or feel. Be curious to uncover what feels best on the daily and you WILL feel better, on the daily. The biggest little gift you can give yourself this year, I promise. ✨

Are you ready for the ultimate pantry soup and the savior to your “what the heck do I cook for dinner?” woes that doubles as the easiest-to-make AND one of the best soups you’ve ever tasted? I’ve got you, sister. Because everyone needs quickies they can make from pantry staples. This is such a great one to make after you’re away from home for a weekend from said pantry without having to go to the store. I promise this guy won’t disappoint – I could eat this soup every week and often make a big batch at the beginning of the week, separating into mason jars for ease (freezing extras too!). Seasoned with lemongrass and ginger, this soup also doubles as an all-natural anti-inflammatory wonder for your gut. If you’re looking to beef up this recipe, I recommend adding 1/2 cup pre-cooked quinoa {secret, insider recipe below} and/or tossing 1 chopped sweet potato or yam to cook right into the soup {add in Step #5 below}.

 

Creamy Pumpkin + Coconut Soup:

INGREDIENTS:

• 2 (15 oz.) cans of organic pumpkin puree
• 1 (15 oz.) can organic coconut cream
• 1 sweet onion, diced
• 3 tsp. minced garlic
• 1” knob of fresh ginger, minced or grated using Microplane grater (more if desired), can also use 1-2 tsp. ground ginger
• 1 lemongrass stalk, chopped in half (optional)
• 1 Tbsp. organic, cold-pressed coconut oil
• 2 tsp. cumin
• 1 tsp. corriander
• 2-3 cups stock (vegetable, chicken or homemade bone broth are all great)
• Depending on desired spiciness: ¼ to ½ tsp. cayenne pepper
• Sea salt to taste

OPTION TO GARNISH WITH: organic full-fat Greek yogurt, toasted coconut flakes and pumpkin seeds, ½ cup pre-cooked quinoa and/or fresh sprouts. And two other very pretty & seasonally appropriate toppings are pomegranate seeds or crispy kale chips {preheat oven to 250 degrees, rip off kale leaves, massage with olive oil + sea salt, then put on baking sheet with parchment paper and cook for 10-15 minutes – edges brown, not burnt}. To add some freshness, I love to add a dollop of my Fresh Pesto {recipe below!}, Cilantro-Jalepeno Pistou {to die for, from my cookbook} or store-bought harissa. 

DIRECTIONS:

1. Prep all vegetables (chopping + mincing) first.
2. Sauté onion in coconut oil until softened, about 3 minutes.
3. Add garlic, lemongrass + ginger, sautéing for another 2 minutes.
4. Next add spices, cooking for a final 2 minutes.
5. Add pumpkin and coconut cream, stirring until blended. Then add the stock.
6. Let all ingredients simmer together for 10 minutes. Add salt + cayenne, taste and decide if you’d like more.
7. Remove the lemongrass. Then carefully transfer soup to a blender (or if you have an immersion blender, you can use that). Puree to smooth consistency.
8. Garnish individual servings as desired.

 

BONUS RECIPES:

Fresh Pesto: {Note: You can really use any nut in this or any pesto – pecan, cashew, almond, walnut, pine nut – and can make this dairy-free by substituting 1 Tbsp. nutritional yeast for Parmesan}.

INGREDIENTS:

• Large handful spinach leaves
• 4 oz. package fresh basil leaves, stems discarded
• 1 handful fresh parsley leaves (some stems okay)
• ½ cup pistachios
• 1/3 cup of raw-milk, organic, grass-fed Parmesan shavings OR 2 Tbsp. nutritional yeast
• ½ cup olive oil
• 1 tsp. lemon juice
• 1 garlic clove or ½ tsp. minced
• Sea salt + pepper to taste

DIRECTIONS: Add all ingredients to food processor and process until smooth. Feel free to add 1 tsp. of extra olive oil at a time if needed to blend smooth; can also use water.

 

The Fluffiest {and Best} Quinoa: “What’s the trick to cooking quinoa?” is one of the questions I get asked most frequently in my coaching practice (no joke!). And believe it or not, there is an art to it – and a few tricks I’ve mastered to make this quinoa the fluffiest and best you’ve ever had – every time! First, you must soak the quinoa {this helps break down anti-nutrients that interfere with digestion and soften the quinoa’s texture and flavor}. Second, leave the lid off until all the liquid is absorbed! Now consider yourself “in the know”.

INGREDIENTS:

• 2 cups quinoa
• Water
• 2 cups water or broth {vegetable or homemade bone broth}
• 1 tsp. apple cider vinegar

DIRECTIONS:

1. Add 2 cups of quinoa to a bowl with vinegar and pour enough water over to cover.
2. {Trick #1}: Soak for at least 12 and up to 48 hours.
3. Drain and rinse.
4. Add quinoa and 2 cups water or broth {using homemade bone broth makes this the ultimate quinoa} to a saucepan and bring to a boil, then reduce heat and {Trick #2} cook until all the water is absorbed.
5. Cover and remove from heat, letting stand for 5 minutes.

 

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And be sure to get goodness and inspiration like this each week by signing up for my newsletter {click here!}. Searching for inspiration in the kitchen? Check out my Living Fully E-Cookbook too {Spring + Summer Edition} or the Fall + Winter Seasonal Meal Plan {8 weeks of grocery lists, recipes and meal plans and themes to keep your holiday season inspired and healthy living simple! Email me to get more information!}. 

SUMMER E-COOKBOOK :

Do you desire to enter summer feeling lighter and more energized? Have fresh and mouth-watering recipes that are also simple and easy to cook? I’ve got you, sister. Check out my {first ever} digital cookbook of summer recipes.

 

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WHAT YOU’LL BE EATING ON WITHIN THE DIGITAL COOKBOOK:

You might be wondering — what kind of recipes would you be eating? Again, all recipes are naturally gluten-free, mostly dairy-free (with options to adjust based on your needs) and vegetarian-friendly. They are loaded with seasonal + fresh vegetables and rooted in real, whole foods created to energetically lighten you from the inside-out. First, expect simplicity. Meals that light up your taste buds, just so happen to be healthy AND make you feel amazing.

Expect lots of fresh, flavorful and satisfying salads, simple meals with multiple variations so you can make tiny shifts and never get bored, plus dishes that are great for eating on the porch or rocking a BBQ.

If you’re doing the meal plan, you’ll be guided through what to shop for, cook and eat each week (with tons of flexibility built in as well). You’ll spend no more than 4 hours total in the kitchen each week. There is no going to the grocery store to get tons of ingredients you’ll never use again – each recipe consists of simple ingredients you always have on hand. There are no restrictions and no extremes. I believe that keeping space for the things you love is not only imperative, but crucial in creating a balanced lifestyle where you both enjoy your food AND feel awesome all the time.

To get your tastebuds watering, here’s a sample of a few recipes:

• Shaved Fennel + Radish Salad with Quinoa, Avocado + Pumpkin Seeds
• New Age Cobb Salad
• Cold Soba Noodle Salad with Julienned Cucumber, Radish + Carrot
• Colorful Veggies in a Garlic Dill Butter Sauce
• 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 + Roasted Jalapeno Pistou, Fresh Pesto, Creamy Beet Pesto and Basil + Pea Puree
• Summer Glow Salad with Creamy Avocado Dressing
• Creamy 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

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DIGITAL SUMMER RECIPE BOOK: An online cookbook with over 50 seasonal 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. All recipes are gluten-free and adjustable to be dairy-free + vegetarian. Recipes are simple, fresh and real-food based to create vibrancy that radiates from the inside-out. 

CLICK HERE TO BUY THE RECIPE BOOK NOW!

Then be sure to sign up below to receive your recipe book (sent Friday, June 9)!

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LOOKING FOR MORE THAN JUST NUTRITION?

Create a more joyful, healthful + soulful life, nourished on all levels with my new Living FULLy Group Coaching Program.

*This program is full. To get on the waitlist for the next round, email me: whitney@macksmo.com*

You were made to thrive. To experience outrageous joy. To feel good in your own skin and be excited about both your body and life in a healthful and vibrant way. And to have that without feeling guilty, deprived, exhausted or overwhelmed.

It sounds too good to be true, right? Especially when elements of feeling good for you have always involved the hustle: never-ending to-do’s (that don’t really involve taking care of you) with never enough time and feeling like no matter what you do, it’s not quite right and doesn’t last.

And that’s exactly why what you’ve done never worked before (for the long haul). Because it hasn’t been about YOU. It’s been about what you “should” be doing or what you’ve been told is the “best way” to move, eat and “be healthy” instead of focused on what you really need, desire and crave, on a personal and meaningful level. It’s been externally focused instead of soulfully focused.

And that’s both how this program is different and will change your life: you’ll learn what it means and looks like to tune in to your inner knowing so that you can begin trusting yourself and listening to your body’s wisdom. Ultimately, it’s about thriving without the pushing.

It’s about choosing (self-) love over (self-) loathing. Nourishment over starvation. Grace over exhaustion. The path towards Living Fully involves taking yourself off autopilot and into mindful awareness, learning the standards you’ve set for yourself that are keeping you stuck and being honest about what you’ve been avoiding + stuffing down. Because at the end of the day, there are two approaches: effective ones (where you love yourself forward to be nourished on all levels) and destructive ones (where you self-loathe yourself into change that doesn’t stick).

Are you one of my ladies? Get the week-by-week details of this program – and all you can expect from it by CLICKING HERE!

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WHAT PEOPLE ARE SAYING ABOUT WHITNEY’S MEAL PLANS + HEALTH COACHING

“When I first started meeting with Whitney, I thought health coaching would teach me more about clean eating, nutrition, and how to integrate cooking real foods in to my daily lifestyle. And while I certainly did learn a lot about those things, I got so much more out of our sessions. I quickly learned that health coaching done properly is more like life coaching, because our health IS life, isn’t it? Living a healthy life is so much more than just the foods we eat. During our sessions, I was able to really look closely at the habits I had formed and the decisions I was making and decide what was working for me and what can/should change. Whitney opened up a space for me to explore a life path I had never even considered, and gave me the encouragement to pursue it. The best way for me to describe Whitney is that she became one of the best relationships I never knew I needed. Whitney has an incredible skill for connecting with people and intuitively knowing not only what they need, but how she can help them get it. Whitney helped me get “unstuck” in my life, in my relationships, in my career, all in an incredibly supportive, nonjudgemental way. I can honestly say that my life was drastically changed because of Whitney, and I’m so grateful for her.” – Kate B.

“I have participated in the majority of Whitney’s nutrition programs and have also been a personal training + health coaching client for almost six years and every piece has been truly been life changing. The materials that go with them (recipes and all the written information) have completely changed my relationship with not only food, but my body. In the past, I essentially would go from one trendy diet to the next with results that did not last. What I learned through her programs is to eat whole foods that nourish the body. To enjoy food and how it can fuel our bodies. I have been a consistent size for the past several years utilizing the programs and information she’s provided me. I strongly encourage anyone to take advantage of her program and the knowledge she provides with zero judgment!” – Jacque M.

“Whitney is a one of a kind health coach.  She brings expertise and intuition to each session and has helped me look deeply at my overall health choices and how I can reach my goals.  The focus on “soul food” and strategies – including amazing, easy to use recipes that I can make time for even with two little ones and work – has put me on a wonderful path.  I’m so thankful to work with Whitney!” – Amy N.

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Whitney Mack is a holistic nutrition health coach, fitness and movement specialist, feel good fanatic and mother, who empowers busy women and mommas to connect to their desires and how they want to feel daily in order to create more vibrancy, energy, freedom, joy and ease in their lives. In every program and service offered, she uses real food, movement and health coaching strategies to help you create a more soulful and purpose-driven life through nourishment and love. Because it turns out, as your love (for your life, for yourself, for your spirit) grows, your body intuitively sheds the emotional + physical weight holding you back from a life and body you’re excited about. This effectively creates a health momentum that’s inspired by feeling good and guided by a more intuitive and mindful approach to a healthy life you love. {www.macksmo.com // whitney@macksmo.com}.

Big thanks to Heather Brincko, Kate Porter and Sarah Heitman – whose photos are featured here.

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