Balanced Wellness with Cayle Alldredge

Want to get better at certain things in life, but it is too overwhelming to make a mental note of all the things you want to improve on? You will love this habit tracker that I have created! You can print it off, laminate it, save it to your phone...whatever works for you! My clients love to put it in a page protector and use a dry erase marker to check the boxes each week. Remember this is about tracking your win and celebrating the progress of your habits. This is not designed to focus on what you could do better at or how much you didn't hit your goal. GIve yourself grace and celebrate the progress, always! Join the FB Community below to grab your copy of the Wellness Habit Tracker!

Balanced Wellness Links:

On today's episode, I have Erin Rose on as a guest speaker. Erin and I dive into a deep conversation about motherhood and all of the shame, guilt, and emotions that are wrapped into the heaviness of being a mom. Neither one of us are a Pinterest perfect mom and we find a lot of similarities in the way we parent our kids and raise our children. Listen in as we provide tips for each other on how to mom differently and show up the way we intend each and everyday.

You can find Erin on FB: @erinroese

Kathy helps high-achieving female entrepreneurs over 40 prioritize simple daily habits to increase energy, ditch the scale and make more money! She has found that most women don't want to track all of their calories or macros! They simply want to be more present in their daily lives and more confident in their businesses. Instead, they pour all of their time and energy into their business and give up on themselves. She created the "ENERGY BOOSTERS" Accountability group coaching program for female business owners who want to outsource their accountability, get more done and increase profits! She helps them break their habit goals into doable bite-size pieces that fit seamlessly into their busy lives. Providing support without all the trackers for their current season of life. She is a lover of all things outdoors, animals, baked goods and Harry Potter. She is a true southern woman who has broken her addiction to sweet tea (her grandmother is likely rolling in her grave), but she will never give up pimento cheese or pecan pie .. and she will NEVER understand "heat without humidity!"

Kathy's Links:

kathy@kathymeadfronheiser.com @kathy_mead_fronheiser www.kathymeadfronheiser.com

Join Kathy's 5 Day Protein Challenge Here:

https://view.flodesk.com/pages/63d901a3de520bd60dc343df

Cayle's Links:

Fall is one is my favorite times to create new habits in my routine. If you are looking to get more disciplined with life, reach a certain wellness goal, or simply be more productive, then you might like the idea of habit stacking. Today I shared ways to make habits easier in your daily routine and how you can become more disciplined. Next week, I will share a free resource that I use and share with my clients to create better habits in their day, so be sure to tune in next week as well!

Do you feel like your house needs a declutter? Or maybe a deep clean? Or needs to be reorganized? But, you don't know where to start and it feels really overwhelming? Today's podcast is perfect for you! Tune in as I share with you my 6 step frame work to whip your house back in order and have it look tidy and clean again. Plus, a simple way to be sure that your home always stays orderly from now on.

My new favorite way to clean produce! Use this ingredient that is less than $2.00 at the store and you will never buy expensive produce washes again! Using this pantry staple will reduce the dirt, chemicals, and unwanted material from your produce by 66%-98%! I am switching to this natural way of cleaning my produce from now on!

Are you in a funk? Or do you feel like you get into a funk often and don't know why? Tune into today's episode as I help you understand why we lose motivation and inspiration in our lives and how we can change that. I share with you several ways to gain back your productivity, energy, happiness, and overall goodness each and everyday. You deserve to feel your best each day and I am committed to helping you create that back in your life.

Enrollment for Blissffully Balanced ends soon! Join us here

Do you think you eat enough protein? Or do you feel hungry all of the time, not satisfied, or feel like you are hangry? If you do, maybe try eating more protein! In today's episode, I share with you why it is important to eat protein at each meal and simple protein rich snacks!

In today's episode, I share all about balance in life. As women, we often find ourselves juggling multiple responsibilities, from work and family to social obligations and personal hobbies. It can be overwhelming and stressful, but finding balance is key to achieving wellness and happiness.

Balance means different things to different people, but at its core, it's about finding a healthy equilibrium between all aspects of your life. This includes your physical, emotional, mental, and spiritual health. When we neglect one area in favor of another, it can throw us off balance and lead to negative consequences.

So dive in with me today as I share with you ways to navigate balance and create a better system for you!

Have you heard about cupping therapy? Or have you seen it, but you aren't exactly sure what it is? In today's tip of the week, I share with you the benefits of cupping therapy and how it can benefit you! This is a form of therapy that I offer in my massages and every client loves it and asks for it again. If you would like to see me do a mini demo of cupping therapy, be sure to join the FB Community where I show you what cupping therapy looks like.

In today's episode, I talk about seasonal wellness. We don't eat or wear the same things every single day, do we? We eat soup in the winter and wear thicker clothes. In the summer we wear swimsuits and sit by a pool and drink margaritas. Right? We often forget that our wellness is seasonal too. What we do in the winter to support our wellness needs to look different than what we do in the summer to support our wellness. Tune in to today's episode to learn more!

Welcome to Day 4 of my Blissfully Balanced Challenge. This challenge is taking place live in my FB Community.

Welcome to Day 3 of my Blissfully Balanced Challenge. This challenge is taking place live in my FB Community.

Are you a parent? It is back to school time for your house and you would love tips to be a great parent? Do you want this school year to be the best school year in your home? Maybe less yelling, better routines, and happiness with everyone? I know we don't live in a world of cupcakes and rainbows, but I am excited to share with you ways that we can be a good parent to our kids this year.

Cayle's Links:

Labor Day Weekend is coming up! What are you going to do the holiday weekend to prioritize your wellness and go back to work refreshed? In today's episode, I share some thoughts on how to create balance on your weekends, especially on long weekends like Labor Day. Enjoy these wellness tips to help you create balance in all 4 parts of self: Physical, emotional, mental, and spiritual!

Do you need a digital detox in your life? Are your kids (or you) on your phone way more than you would like to admit? Do your kids fight you to get off their technology and you wish there were less arguments in your home around screen time? If so, join me in this digital detox to regain moments back into your life!

Do you feel like there are certain topics in the world that stress you out? Do you feel like you surround yourself with people or media that ruffle your feathers? In today's episode, I share with you how you can unsubscribe to the things that stress you out so you can start living happier.

Cayle's Links:

Do you practice gratitude daily? I never use to, and truly didn't understand what gratitude meant until a few years ago. Now, I practice gratitude each and every day and it has totally changed my perspective on so many things. I am way more happy and secure with my life and the things that I have.

Do you want to feel that too? Join us starting Monday for a gratitude challenge inside my FB Community!

In today's episode, I dive in and share skincare tips and tricks with you. I love a good skincare routine and believe each women should be washing their face each day to prevent fine lines and wrinkles. If you struggle with having the skin you desire, this episode will help you edit your skincare routine and see what to do differently so you can have glowing, healthy skin.

Cayle’s Links:

Welcome to Tip Of The Week #10: Working Well: Tips for Improving Your Wellness While on the Job. In this episode I share how tips to create wellness at the workplace. My biggest tip to be sure you have great ergonomics. Always be sure that your elbows, hips, and knees are at a 90 degree angle to reduce stress and tension on your muscles. See more tips below!

1. Take breaks: Sitting for prolonged periods of time can be detrimental to your health. Make sure to take breaks every 30 minutes to stretch your legs, get some fresh air and give your eyes a rest.
2. Stay hydrated: Drinking enough water is essential for maintaining good health. Keep a water bottle at your desk and sip frequently throughout the day.
3. Practice good posture: Sitting up straight can help prevent back pain and improve circulation. Make sure your chair and desk are ergonomically designed to support good posture.
4. Take the stairs: Instead of taking the elevator, opt for the stairs whenever possible. This will help you get some exercise and burn some extra calories.
5. Pack healthy snacks: Instead of reaching for sugary or salty snacks, pack healthy options like fresh fruit, nuts, and seeds. This will help you stay energized and focused throughout the day.
6. Practice deep breathing: Taking a few deep breaths can help reduce stress and improve focus. Take a few minutes each day to practice deep breathing exercises.
7. Take a walk: Getting outside for a quick walk can help clear your mind and improve your mood. Take a quick walk during your lunch break or schedule a walking meeting.
8. Stretch: Taking a few minutes each day to stretch can help prevent muscle tension and improve flexibility. Incorporate stretching into your breaks or during conference calls.
9. Practice mindfulness: Taking a few minutes each day to practice mindfulness can help reduce stress and improve focus. Try a meditation app or take a quick mindfulness break during your workday.
10. Get enough sleep: Getting enough sleep is essential for good health and productivity. Aim for 7-8 hours of sleep each night and establish a regular bedtime routine.

Cayle’s Links:

Yazminh is a breath work facilitator and performs sound healing alongside of her podcast. Please follow along with her journey below!

IG @YazminhJoy
Podcast: "The Hero Frequency"

Cayle’s Links:

It's back to school time! Need lunch ideas? In today's episode I share with you 20 lunch ideas for back to school! I know packing lunches can be quite the chore, so I hope this list of lunch ideas for kids helps you find fun, new ideas for lunch!

If you have a good control on your thoughts, then you might have good mental balance. But, if you struggle to think positive thoughts and want learn how to create mental balance, then this is for you. In today's episode, I share with you tips to create a positive mindset and why it is important to have a positive mindset. Our thoughts are so powerful and we need to feed our brain good thoughts each and every day.

Cayle’s Links:

Today's tip of the week is one of my favorites, mindset! I love coaching and educating people on the power of a positive mindset. It truly changes your world when you can thinking and act positively in situations. Your energy, happiness, and emotional wellness all changes for the best when you have positive thinking.

To watch me live each week sharing these tips of the week, join my free FB Community

How well do you sleep at night? Do you or your kids not sleep well? Do you wish to wake up refreshed and energized? There can be several reason's why you don't get good sleep. In today's episode, I share with you tips to get better sleep. I also share with you how many hours you should be sleeping at night and why it is important to sleep well.

Cayle’s Links:

Welcome to tip of the week #8! This week I share with you several ways to stay hydrated this summer! These tips are great for the whole family! Staying hydrated in the summer is key to a wellness lifestyle. When we are dehydrated we simply don't feel good, experience headaches, fatigue, heat exhaustion, etc. Please utilize these hydration tips to have a healthy summer!

Join my free FB Community for more tips!

Is overwhelm, stress, and anxiety a daily emotion for you? If you feel like you struggle with mental clarity and focus, this podcast episode is for you! In today's episode, I share with you tips to ground yourself and why it is important to ground yourself. Grounding is the best way to practice awareness and presence.

Cayle’s Links:

Each week I am here live providing you with a wellness tip of the week!

This week, I talked about the size of your plates that you use for meals. Take note on the size of your plates. Are they large, medium, or small? Do you think that the size of your plate can/does make a difference in the portions of food? If you over consume? Or how much you eat? Tune into today's episode to learn how the size of your plate can impact these areas of your wellness.

Join FB Community to see all of my tip of the week's live:

About Whitney:

Whitney Baker founded her company, Electric Ideas, with a mission to generate moments of personal breakthrough that light women up with a new sense of possibility. She is a certified meditation teacher, group facilitator and host of the globally ranked Electric Ideas podcast.  

Whitney knows what it’s like to leave behind one version of yourself for another and feel caught in between identities, wondering if you will ever really feel like yourself again. That’s why she’s so passionate about helping women ditch the rules of how they think they’re supposed to live and rewrite the rule book for the life they really want.
Whitney holds a master’s degree in journalism from Northwestern University and completed her 200-hour meditation teacher certification through Unplug Meditation Teacher Training. 

Creating emotional balance can be achieved in various ways. In today's episode, I dive into creating emotional balance through self-care. I also share the importance identifying and understanding your emotions. Once you identify and understand your emotions, you can manage and express them in a healthier way.

If learning how to create balance in all 4 parts of self (physical, emotional, mental, and spiritual) is intriguing, be sure to stay tuned for details about by Blissfully Balanced Program. Enrollment will be open this fall. Blissfully Balance is my signature program that guides women to create balance in all 4 parts of self so they be the confident, joyful,peaceful version of themselves that they desire to be.

In person and online Yoga Classes. Sign up here!

About Mesha: Mesha is a mind and heart coach. Her passion is to teach you that you have more power than you think you do. Please check out her free meditation and podcast below:

How many hours a day are you or your kids in front of a screen? Have you ever tracked it? How often do you find you or your kids in front of a screen because they are bored? Have you ever thought of doing a digital detox for the whole family to be more present and creative? In today's episode, I share 5 tips to take a digital detox this summer!

In person and online Yoga Classes. Sign up here!

About Tricia: I am an experienced professional astrology & tarot consultant. I guide clients to a holistic/wholistic understanding of their natal promise. I have worked with both systems for over thirty years. I am Reiki II attuned and work with sound healing as well. I am grounded in my Taurus Rising energy, inspired with my Leo Sun energy and adept with my Gemini Moon energy.

Rooted in StarLight aligns your power & purpose using Astrology & Tarot!

Happy 4th of July! Are you looking for fun activities to do with the kids on the 4th of July? Or maybe you need festive snacks ideas for your 4th of July party? In today's episode, I share with you fun activities and food ideas the whole family will love!

In person and online Yoga Classes. Sign up here!

A little about Denelle: Hey, I'm Denelle and I’m 42 years young! My partner Mike and I are parents to two beautiful boys (5 years & 7 months) and one spunky Papillion name Willow. We make our home in beautiful Alberta, Canada and spend as much as time as we can in the mountains. I grew up as a country girl, and I do hope to return to my roots one day, but for now the big city is what I call home. Having been fortunate to have travelled a lot in my lifetime, I’ve had my eyes opened to what this world has to offer. My partner is from the other side of our country and our family plans to explore more of Canada together.
I help mamas age with grace, ease and confidence by applying simple skincare and makeup routines for busy mamas on the go. From one busy mama to another.

How do I store my fruit so it doesn't go bad? How many times have you asked yourself this? Or how often do you wonder "Am I storing my fruits and veggies the right way" In today's episode I share with you tips to store your produce properly! No more wondering if your produce should go in the fridge or on the countertop!

Yoga & Wellness Retreat Info & Registration

I will be coming to you each week this Summer for a special tip of the week!

This week I shared an app that a friend of mine told me about. This app makes it super simple to scan products when you are grocery shopping to help you make better food purchases. Weather you are wanting to lose weight, buy better quality foods, or simple become more knowledgable, this app is perfect for you! And no, I don't get any money from the Yuka app, nor am I endorsed by them! I just love the app and it has helped me shop smarter for my family. Enjoy this wellness tip of the week!

To see the app in use and for a tutorial on the app, be sure to join my FB Community (It's free!)

Clarissa is a multi passionate entrepreneur who lives in California. Her passion is to guide people to live life on their terms and paint a new path for themselves, at any stage of life. Enjoy today's episode!

Links for Clarissa:

Creating more balance in your body physically is crucial to your overall wellness. There are many ways to create balance in your body physically. In today's episode I share 2 ways to create more balance physically. These tips are very important, please ask if you need guidance on how to incorporate them into your day.

If learning how to create balance in all 4 parts of self (physical, emotional, mental, and spiritual) is intriguing, be sure to stay tuned for details about by Blissfully Balanced Program. Enrollment will be open this fall. Blissfully Balance is my signature program that guides women to create balance in all 4 parts of self so they be the confident, joyful, peaceful version of themselves that they desire to be.

Yoga & Wellness Retreat Info & Registration

I will be coming to you each week this Summer for a special tip of the week! This week I shared how to keep your produce front and center in your home. I shared 2 of my favorite produce tips. If you struggle with getting in your fruits and veggies, you will love this! This episode is also a great tip to help your kids to eat more produce as well! Enjoy these produce tips!

In person and online Yoga Classes. Sign up here!

Jenny is so incredible!! She is a genius at what she does and I have learned so much from her! Here is a bit about her:

Do you hate cooking in the Summer? Do you struggle with what to cook for dinner? If you need healthy dinner ideas, here's a full list of meal ideas for the whole family! Copy and paste this full list of dinner ideas into your notes section! Your meal planning for the Summer is done! (You are welcome!)

No Heat:

Pinwheels

Avocado Toast

Cobb Salads, Chicken Caesar Salads, any salad

Wraps & Panini's

Tuna, Chicken Salad

Smoothie Bowls

Charcuterie Boards

Crockpot:

Pulled pork

Shredded bbq or buffalo chicken

Mexican chicken

Chicken fajitas

Sloppy joes

Italian beef

Pork Chops

Taco Meat

On The Grill:

Chicken Wings

Quesadilla's (Mexican, Pepperoni Pizza, Ham & Cheese, Cheeseburger, Breakfast, Veggie)

Breakfast for dinner (eggs, pancakes, french toast, veggies for omelets)

Fajitas

Flatbreads (bbq chicken, meatball, pepperoni pizza, subs, fajita, buffalo)

Pizza

Shrimp Fried Rice

Fish Tacos

Kabobs

Burgers (low carb: lettuce wrapped)

Sides:

Cucumber Salad

Fruit Salad

Pasta Salads

Lettuce Salads

Jell-o

Coleslaw

Fruit and Veggie Trays

Yoga & Wellness Retreat Info & Registration

I will be coming to you each week this Summer for a special tip of the week! This week I shared how to make a tick spray to keep those nasty ticks away from us humans (and our pets)!

How to make it:

In a spray bottle:

1 part distilled white vinegar

1 part water

20 drops essential oil (I chose Peppermint)

Label tick spray.

Spray on clothes, hair, hats, etc. It is safe to spray on skin as long as you don't have scrapes or scratches (the vinegar will burn!)

Enjoy a tick free summer!

In person and online Yoga Classes. Sign up here!

Hilary McMahon, RDN, LDN is a registered dietitian specializing in baby-led weaning and toddler nutrition. When her daughter was born, she became more aware of the true challenges that moms face when it comes to starting solids, navigating mealtime daily, and providing proper nutrition for their little ones. She founded her programs First Foods Academy and Toddler Foods Academy, as a way to help families find success in this area, and to also have the proper support they need to navigate what can be such a challenging journey. You can find her on her own podcast, which is First Bites: Baby-Led Weaning & Beyond, or on Instagram at @nutrition.mamma.

LINKS:

Need ideas to keep your kids active this summer? In today's episode, I share 8 ways to be active with your kids this summer. I encourage you to plan out ways you are going to have fun together and enjoy summer. Try something new, set family goals, and have a blast together!

Yoga & Wellness Retreat Info & Registration