Heart and Sole Fitness & Wellness

03/07/2026

**🌿 Mid-Year Wellness Reset 🌿**

A fresh start doesn't have to wait until January.

This summer, invest in your whole health with a supportive, realistic approach to wellness.

✨ **Complete Reset Package – Just $97** *(Regularly $197 for the assessment alone!)*

Includes:
✔️ Comprehensive Whole Self Wellness Assessment exploring your medical history, medications & supplements, nutrition, movement, sleep, stress, and other areas of holistic wellness
✔️ Personalized recommendations
✔️ Access to our private Facebook accountability group all summer long with:
• Daily prompts
• Video tips
• Live Q&As
• Community support
• Motivation that fits real life

**Already know what you want to work on?**

Join the **accountability group only** for **just $27** and get all the encouragement and accountability without the assessment.

⏰ **Special pricing ends August 1.**

**Reset. Refresh. Realign. Progress over perfection.** 💙

Comment below and I'll send you the details!

03/07/2026

July is the perfect time for a wellness reset—not because you need to "get back on track," but because life changes and our needs change right along with it.

A mid-year wellness reset is an opportunity to pause and check in with yourself:

✨ How is your energy?
✨ Are your daily habits supporting the life you want to live?
✨ What feels sustainable—and what feels overwhelming?
✨ Where could you use more rest, movement, connection, or joy?

Wellness isn't about perfection, all-or-nothing thinking, or starting over every Monday. It's about making small adjustments that help you feel more supported in your everyday life.

This month, consider choosing one simple habit to focus on: drinking more water, taking a daily walk, stretching before bed, scheduling time with friends, spending a few minutes outside each day, or creating a more consistent sleep routine.

You don't need a complete overhaul. Sometimes the most meaningful changes come from small, intentional shifts repeated over time.

What is one thing you'd like to reset, refresh, or recommit to this month? Share below—I'd love to cheer you on. 💙

17/06/2026

E-bikes (and scooters) are a hot-button issue in our community--and I'm sure in many others. Everyone seems to demand enforcement and awareness, but there's never much discussion on the consequences of accidents involving these modes of transportation. I am pleased with the breadth of the question pool that came from Today's News Herald readers, and forever grateful to D. Kojo Hamilton MD MBA FAANS for his knowledge and commentary. Enjoy part 1 of this 2 part series here--

E-bikes have exploded in popularity over the last few years and have become a hot button issue in our community. They offer an easy way to commute, exercise, and enjoy

15/06/2026

I will not be doing a health column as I have the last several years about handling the heat because I’ve got a lot of new content coming up, so here’s your primer:

-hydrate, hydrate, hydrate
-wear SPF
-wear UPF clothing
-stay out of the sun during peak hours
-know if your medications make you more sensitive to heat or sun
-sunglasses and hats are your friends

09/06/2026

Think you don’t like lentils? Don’t know how to cook them?

Let’s cut those grocery costs and bulk up our meals. Sound interesting? Join us for:

🍴 Forks, Friends, and Fresh Ideas 🍴
Good food doesn’t have to break the bank! Join us for Forks, Friends, and Fresh Ideas, a fun and informative gathering where we’ll share a delicious, budget-friendly meal with a gourmet twist while exploring practical ways to make cooking for one or two people easier, more affordable, and less wasteful.
You’ll learn:
✨ Tips for creating flavorful meals on a budget
✨ Strategies for cooking in smaller quantities without sacrificing variety
✨ Simple meal-planning techniques to stretch ingredients across multiple meals
✨ Creative ideas for turning one shopping trip into several delicious dishes
Enjoy great conversation, fresh inspiration, and a meal that proves eating well can be both affordable and enjoyable. Bring your appetite, your questions, and a friend!

For info and registration—
Register for 6/20: https://square.link/u/ixDXx4oS
Register for all 6 sessions: https://square.link/u/BLn4CxWv

HealthyEating CommunityConnections FreshIdeas EatWellSpendLess LunchAndLearn

08/06/2026

🍴 Forks, Friends, and Fresh Ideas 🍴
Good food doesn’t have to break the bank! Join us for Forks, Friends, and Fresh Ideas, a fun and informative gathering where we’ll share a delicious, budget-friendly meal with a gourmet twist while exploring practical ways to make cooking for one or two people easier, more affordable, and less wasteful.
You’ll learn:
✨ Tips for creating flavorful meals on a budget
✨ Strategies for cooking in smaller quantities without sacrificing variety
✨ Simple meal-planning techniques to stretch ingredients across multiple meals
✨ Creative ideas for turning one shopping trip into several delicious dishes
Enjoy great conversation, fresh inspiration, and a meal that proves eating well can be both affordable and enjoyable. Bring your appetite, your questions, and a friend!

For info and registration—
Register for 6/20: https://square.link/u/ixDXx4oS
Register for all 6 sessions: https://square.link/u/BLn4CxWv

HealthyEating CommunityConnections FreshIdeas EatWellSpendLess LunchAndLearn

06/06/2026

Here’s your annual reminder to get your mammogram (and other preventative screenings).

I do adore Saturday appointments at Havasu Regional Medical Center—in and out before my appointment time!

04/06/2026

Easy peasy clean out dinner—ramen!

Sometimes I use stock, but tonight I made the soup broth with water, caldo de pollo, and sriracha. Mixed in some frozen peas and carrots from the freezer, mushrooms and the whites of green onions from the fridge. Brought to a boil and added the ramen (gluten free—brown rice and millet ramen).

Topped with bean sprouts, dippy eggs, green onions, and a splash of GF soy sauce.

03/06/2026

I shared last week on my personal page about my crazy web of certifications…here’s part 2 to explain the craziness!

Some require continuing education credits, others have a requirement of continuing education hours. Regardless, I have a dedicated slot of time each month to keep up on my training so nothing lapses.

All said, I am a firm believer in always be learning—continuing education helps me as a professional to keep informed on evidence-based, science backed education and practice to ensure you receive the best care possible (and without active and up-to-date certifications, I am ineligible for liability insurance to protect you and me!)

03/06/2026

I shared last week on my personal page about my crazy web of certifications…here’s part 1 to explain the craziness!

Some require continuing education credits, others have a requirement of continuing education hours. Regardless, I have a dedicated slot of time each month to keep up on my training so nothing lapses.

All said, I am a firm believer in always be learning—continuing education helps me as a professional to keep informed on evidence-based, science backed education and practice to ensure you receive the best care possible (and without active and up-to-date certifications, I am ineligible for liability insurance to protect you and me!)