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𝙒𝙝𝙖𝙩’𝙨 𝙮𝙤𝙪𝙧 𝙨𝙪𝙢𝙢𝙚𝙧 𝙫𝙞𝙨𝙞𝙤𝙣?

Is it steadier mornings? Movement that grounds rather than drains? Meals that feel like ritual instead of routine?

Whatever it looks like for you, we’ve created two seasonal offerings to help you live that vision—gently, intentionally, and with support that meets you where you are.

☀️ Summer Movement Membership
→ Weekly livestream classes + a full video library

🌿 Summer Vitality Membership
→ Movement + 1:1 support, seasonal meals, journaling & more

This isn’t about doing more.

It’s about doing what matters—with presence, clarity, and care.

→ Learn more in our stories or via the link in bio

Classes + sessions begin soon ✨

𝙒𝙝𝙖𝙩’𝙨 𝙮𝙤𝙪𝙧 𝙨𝙪𝙢𝙢𝙚𝙧 𝙫𝙞𝙨𝙞𝙤𝙣?

Is it steadier mornings? Movement that grounds rather than drains? Meals that feel like ritual instead of routine?

Whatever it looks like for you, we’ve created two seasonal offerings to help you live that vision—gently, intentionally, and with support that meets you where you are.

☀️ Summer Movement Membership
→ Weekly livestream classes + a full video library

🌿 Summer Vitality Membership
→ Movement + 1:1 support, seasonal meals, journaling & more

This isn’t about doing more.

It’s about doing what matters—with presence, clarity, and care.

→ Learn more in our stories or via the link in bio

Classes + sessions begin soon ✨

Summer can be full of motion—but that doesn’t mean it has to be noisy.

What if this season became your invitation to slow down, listen inward, and return to what actually feels good in your body?

This is the heart of our Summer of Presence.

Whether you’re craving steady movement or more full-spectrum support, we’ve created two offerings to meet you where you are.

☀️ Summer Movement Membership
🌿 Summer Vitality Membership

Classes + 1:1 sessions begin next week—explore what feels aligned and let the season unfold from there.

→ Compare both and view the summer movement schedule on the next slides
→ Link in bio to join us

📸 @rhondajohnson_photography

Summer can be full of motion—but that doesn’t mean it has to be noisy.

What if this season became your invitation to slow down, listen inward, and return to what actually feels good in your body?

This is the heart of our Summer of Presence.

Whether you’re craving steady movement or more full-spectrum support, we’ve created two offerings to meet you where you are.

☀️ Summer Movement Membership
🌿 Summer Vitality Membership

Classes + 1:1 sessions begin next week—explore what feels aligned and let the season unfold from there.

→ Compare both and view the summer movement schedule on the next slides
→ Link in bio to join us

📸 @rhondajohnson_photography

Figs still warm from the tree.

Beets that taste like heart medicine.

A farro and mushroom dish that gives forest walks in France.

These are the kinds of recipes included in the Summer Vitality Recipe Pack—meals rooted in memory, ritual, and nourishment.

Recipes that invite you to slow down, reconnect, and be present in your own rhythm.

This is what our Summer Memberships are about:

A softer way to move through the season. Less noise, more intention. Tools that support your life—not compete with it.

✨ Choose the support that fits where you are:

Summer Movement Membership
→ 1x Weekly livestream yoga class
→ On-demand library of yoga, meditation & breathwork

Summer Vitality Membership
→ Everything in Movement plus
→ 1:1 intention-setting session
→ Digital meal planner
→ Seasonal recipe pack (like the ones here)
→ journal + direct chat support

Let this be your season to come back to you.

Figs still warm from the tree.

Beets that taste like heart medicine.

A farro and mushroom dish that gives forest walks in France.

These are the kinds of recipes included in the Summer Vitality Recipe Pack—meals rooted in memory, ritual, and nourishment.

Recipes that invite you to slow down, reconnect, and be present in your own rhythm.

This is what our Summer Memberships are about:

A softer way to move through the season. Less noise, more intention. Tools that support your life—not compete with it.

✨ Choose the support that fits where you are:

Summer Movement Membership
→ 1x Weekly livestream yoga class
→ On-demand library of yoga, meditation & breathwork

Summer Vitality Membership
→ Everything in Movement plus
→ 1:1 intention-setting session
→ Digital meal planner
→ Seasonal recipe pack (like the ones here)
→ journal + direct chat support

Let this be your season to come back to you.

Every retreat is a return — to presence, to connection, to something within.

I’ve been honored to walk this path in many forms — teaching, assisting, holding space, learning from others and always from the land itself.

Soon I’ll be in Marrakesh with @seekyogaandtravel and @sheila_ewers, @dennisandkathylang guiding another beautiful journey.
I can’t wait to reconnect with some familiar faces — and welcome new ones into the fold.

Here’s a little moment from Italy, where the light, the movement, and the magic all came together.
See you soon under a different sky.

#SeekYogaAndTravel #MarrakeshRetreat #YogaRetreat #EmbodiedTravel
#WholeLivingNutritionist #WholeLiving

Every retreat is a return — to presence, to connection, to something within.

I’ve been honored to walk this path in many forms — teaching, assisting, holding space, learning from others and always from the land itself.

Soon I’ll be in Marrakesh with @seekyogaandtravel and @sheila_ewers, @dennisandkathylang guiding another beautiful journey.
I can’t wait to reconnect with some familiar faces — and welcome new ones into the fold.

Here’s a little moment from Italy, where the light, the movement, and the magic all came together.
See you soon under a different sky.

#SeekYogaAndTravel #MarrakeshRetreat #YogaRetreat #EmbodiedTravel
#WholeLivingNutritionist #WholeLiving

The light always returns. ☀️

Spring is a season of renewal, a gentle awakening. This free Sunrise Flow, filmed in Greece while teaching on retreat (@seek_yogaandtravel), is a moment of stillness, a soft invitation to move with the rhythms of nature and embrace the shifts within and around you.

Holding space for transformation is one of my greatest joys, whether through movement, nutrition counseling, or the sacred container of retreat. SEEK Morocco, SEEK Greece, ReCode Portugal —each journey will be a remembering, a returning to yourself.

🌅 Link in bio for the Sunrise Flow. May it meet you exactly where you are today 💛

Original Audio “Reflections of the Aegean Sea from Amorgos Greece” by @dennisandkathylang

#SpringEquinox #SunriseFlow #Transformation #ReCodeRetreat #Peace #RetreatInPortugal #RetreatInMorocco #RetreatInGreece

The light always returns. ☀️

Spring is a season of renewal, a gentle awakening. This free Sunrise Flow, filmed in Greece while teaching on retreat (@seek_yogaandtravel), is a moment of stillness, a soft invitation to move with the rhythms of nature and embrace the shifts within and around you.

Holding space for transformation is one of my greatest joys, whether through movement, nutrition counseling, or the sacred container of retreat. SEEK Morocco, SEEK Greece, ReCode Portugal —each journey will be a remembering, a returning to yourself.

🌅 Link in bio for the Sunrise Flow. May it meet you exactly where you are today 💛

Original Audio “Reflections of the Aegean Sea from Amorgos Greece” by @dennisandkathylang

#SpringEquinox #SunriseFlow #Transformation #ReCodeRetreat #Peace #RetreatInPortugal #RetreatInMorocco #RetreatInGreece

I am grateful for the opportunity, each day, to meet myself on the mat with compassion, curiosity, and reverence.

See you on the mat!

𝙑𝙄𝙉𝙔𝘼𝙎𝘼 𝙁𝙐𝙎𝙄𝙊𝙉 𝙁𝙇𝙊𝙒
Mondays and Wednesdays | 9am GMT
Pink House (15€) | Livesteam (10€)

Class packages are available. All plans include class recordings if you are unable to attend the live session plus discounts, exclusive, early sign ups, and content drips!

I am grateful for the opportunity, each day, to meet myself on the mat with compassion, curiosity, and reverence.

See you on the mat!

𝙑𝙄𝙉𝙔𝘼𝙎𝘼 𝙁𝙐𝙎𝙄𝙊𝙉 𝙁𝙇𝙊𝙒
Mondays and Wednesdays | 9am GMT
Pink House (15€) | Livesteam (10€)

Class packages are available. All plans include class recordings if you are unable to attend the live session plus discounts, exclusive, early sign ups, and content drips!

At ReCode, we believe in empowering you to shape your own transformative experience.

Our flexible daily schedule offers the perfect blend of structure and freedom, allowing you to tailor each day to your personal needs and preferences.

Here’s a glimpse into what a typical day looks like:

7:30 AM: Morning movement
9:30 AM: Breakfast
11:00 AM: Educational workshops and activities
1:30 PM: Lunch
2:30 PM: Afternoon sessions, down time, treatments or local off-site experiences
5:30 PM: Evening movement
7:30 PM: Dinner and fire pit

Every moment of the day is crafted to guide you towards self-discovery, connection, and lasting transformation.

Recode Portugal: Where Biology meets Purpose. Where Science Meets Soul

💫 Join us in Portugal, October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

At ReCode, we believe in empowering you to shape your own transformative experience.

Our flexible daily schedule offers the perfect blend of structure and freedom, allowing you to tailor each day to your personal needs and preferences.

Here’s a glimpse into what a typical day looks like:

7:30 AM: Morning movement
9:30 AM: Breakfast
11:00 AM: Educational workshops and activities
1:30 PM: Lunch
2:30 PM: Afternoon sessions, down time, treatments or local off-site experiences
5:30 PM: Evening movement
7:30 PM: Dinner and fire pit

Every moment of the day is crafted to guide you towards self-discovery, connection, and lasting transformation.

Recode Portugal: Where Biology meets Purpose. Where Science Meets Soul

💫 Join us in Portugal, October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

If any of these resonate, ReCode is for you.

Align with your body’s unique needs and potential.

Design your own health span!

Recode: Where Biology meets Purpose. Where Science Meets Soul

📅 October 4-10, 2025

Will we see you in Portugal? 🌿

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

If any of these resonate, ReCode is for you.

Align with your body’s unique needs and potential.

Design your own health span!

Recode: Where Biology meets Purpose. Where Science Meets Soul

📅 October 4-10, 2025

Will we see you in Portugal? 🌿

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

What if your wellness was designed just for you?

You are one of a kind—your story, your journey, your body. So why should your wellness be anything less than uniquely yours?

At ReCode, we go beyond one-size-fits-all approaches. Your DNA serves as the foundation for a truly personalized retreat experience, guiding your movement, nutrition, and lifestyle strategies to align with who you are at every stage of life.

🌿 What if your next transformation is already written in your genetic blueprint?

Join Amanda Archibald @genomickitchen and Shannon Le Mintier @wholelivingnutritionist in Portugal for a retreat where science meets soul—designed exclusively for you.

ReCode Portugal: Where Biology meets Purpose. Where Science Meets Soul

📅 October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

✨ Limited spots available—link in bio to sign up.

#ReCodeRetreat
#InternationalWomensDay
#IWD2025
#AccelerateAction
#WomenSupportingWomen
#AuthenticTransformation #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul
#ReDefiningWellness

What if your wellness was designed just for you?

You are one of a kind—your story, your journey, your body. So why should your wellness be anything less than uniquely yours?

At ReCode, we go beyond one-size-fits-all approaches. Your DNA serves as the foundation for a truly personalized retreat experience, guiding your movement, nutrition, and lifestyle strategies to align with who you are at every stage of life.

🌿 What if your next transformation is already written in your genetic blueprint?

Join Amanda Archibald @genomickitchen and Shannon Le Mintier @wholelivingnutritionist in Portugal for a retreat where science meets soul—designed exclusively for you.

ReCode Portugal: Where Biology meets Purpose. Where Science Meets Soul

📅 October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

✨ Limited spots available—link in bio to sign up.

#ReCodeRetreat
#InternationalWomensDay
#IWD2025
#AccelerateAction
#WomenSupportingWomen
#AuthenticTransformation #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul
#ReDefiningWellness

As we approach International Women’s Day, we celebrate the strength, wisdom, and connection that comes from women gathering together. 🌍✨

At ReCode, we’re honored to welcome a beautiful blend of cross-generational women from around the world—each bringing their own stories, experiences, and insights. This retreat is more than just a getaway—it’s a space where wisdom is exchanged, transformation unfolds, and lifelong connections are made.

For one full week, this retreat is yours—a time to step away from the noise, embrace renewal, and be surrounded by women who uplift and inspire.

💫 Join us in Portugal, October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

Beautiful art in the background by @doodle_d_art 💜🙏

#ReCodeRetreat
#InternationalWomensDay
#IWD2025
#AccelerateAction
#WomenSupportingWomen
#AuthenticTransformation #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul
#ReDefiningWellness

As we approach International Women’s Day, we celebrate the strength, wisdom, and connection that comes from women gathering together. 🌍✨

At ReCode, we’re honored to welcome a beautiful blend of cross-generational women from around the world—each bringing their own stories, experiences, and insights. This retreat is more than just a getaway—it’s a space where wisdom is exchanged, transformation unfolds, and lifelong connections are made.

For one full week, this retreat is yours—a time to step away from the noise, embrace renewal, and be surrounded by women who uplift and inspire.

💫 Join us in Portugal, October 4-10, 2025
⏳ Early Bird Pricing ends March 22!

Beautiful art in the background by @doodle_d_art 💜🙏

#ReCodeRetreat
#InternationalWomensDay
#IWD2025
#AccelerateAction
#WomenSupportingWomen
#AuthenticTransformation #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul
#ReDefiningWellness

ReCode isn’t just a retreat—it’s a fusion of science, sanctuary, and self-discovery.

Born from a shared vision, Amanda and Shannon created ReCode to rewrite wellness—blending DNA science, movement, connection, and cultural immersion to help you align with your unique biological blueprint in a setting designed for deep transformation.

🌿 True vitality isn’t found in generic protocols—it comes from understanding how your body is built and harmonizing with it through experiences that awaken your senses.

Imagine stepping into Portugal’s stunning landscapes, moving in ways that nourish YOU, savoring local flavors, and exploring self-growth in a space that honors your individuality.

This is what ReCode is truly about. This is YOUR journey.

Recode Portugal: Where Biology meets Purpose. Where Science Meets Soul

⏳ Early Bird Pricing ends March 22—don’t miss your chance to join us in Portugal!

💌 DM us if you have any questions or want the link to watch the Meet & Greet recap!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

ReCode isn’t just a retreat—it’s a fusion of science, sanctuary, and self-discovery.

Born from a shared vision, Amanda and Shannon created ReCode to rewrite wellness—blending DNA science, movement, connection, and cultural immersion to help you align with your unique biological blueprint in a setting designed for deep transformation.

🌿 True vitality isn’t found in generic protocols—it comes from understanding how your body is built and harmonizing with it through experiences that awaken your senses.

Imagine stepping into Portugal’s stunning landscapes, moving in ways that nourish YOU, savoring local flavors, and exploring self-growth in a space that honors your individuality.

This is what ReCode is truly about. This is YOUR journey.

Recode Portugal: Where Biology meets Purpose. Where Science Meets Soul

⏳ Early Bird Pricing ends March 22—don’t miss your chance to join us in Portugal!

💌 DM us if you have any questions or want the link to watch the Meet & Greet recap!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #BiologyMeetsPurpose #ScienceMeetsSoul

In my 20s and 30s, I pushed hard — teaching endless group fitness classes, training as a triathlete, sweating through daily hot yoga (still love it, just more of a sauna sweater these days!), and going through intense seasonal “detoxes”. Even some of my professional beliefs reflected more of a black and white mindset. But as I enter my 52nd year of life and living next week, I’ve learned that true balanced well-being isn’t about pushing—it’s about allowing. How many shades of gray are there?

Just like nature shifts with the seasons, we’re meant to adapt too. Through my 40s and now into my 50s, I’ve let go of many things that no longer serve me - alcohol, strict training regimens, burning the candle at both ends - and added into my lifestyle more balance by listening to my body instead of forcing it into extremes. Blending ancient practices of Ayurveda with cutting-edge science has helped me personally find this harmony, showing me that real renewal happens when we align with natural rhythms, not fight against them.

What’s your story? What do you need in this season of life? What are you ready to release as we move into Spring? What would your life look like to add in nourishment, balance, and ease?

Spring ReSet is personal and personalized—a space to realign in a way that makes sense for YOU. A time to tune in, shift gently, and create sustainable well-being from the inside out.

If you’re feeling the pull to reset, this is your invitation. 💛

We begin in one week! Whole Living’s Spring ReSet—starting March 7.

#SpringReSet #WholeLiving #SeasonalWellness #AyurvedaMeetsScience #EvolveAndFlow #IntentionalLiving #WholeLivingReSet #HabitChange
#WellnessJourney #MindfulLiving

In my 20s and 30s, I pushed hard — teaching endless group fitness classes, training as a triathlete, sweating through daily hot yoga (still love it, just more of a sauna sweater these days!), and going through intense seasonal “detoxes”. Even some of my professional beliefs reflected more of a black and white mindset. But as I enter my 52nd year of life and living next week, I’ve learned that true balanced well-being isn’t about pushing—it’s about allowing. How many shades of gray are there?

Just like nature shifts with the seasons, we’re meant to adapt too. Through my 40s and now into my 50s, I’ve let go of many things that no longer serve me - alcohol, strict training regimens, burning the candle at both ends - and added into my lifestyle more balance by listening to my body instead of forcing it into extremes. Blending ancient practices of Ayurveda with cutting-edge science has helped me personally find this harmony, showing me that real renewal happens when we align with natural rhythms, not fight against them.

What’s your story? What do you need in this season of life? What are you ready to release as we move into Spring? What would your life look like to add in nourishment, balance, and ease?

Spring ReSet is personal and personalized—a space to realign in a way that makes sense for YOU. A time to tune in, shift gently, and create sustainable well-being from the inside out.

If you’re feeling the pull to reset, this is your invitation. 💛

We begin in one week! Whole Living’s Spring ReSet—starting March 7.

#SpringReSet #WholeLiving #SeasonalWellness #AyurvedaMeetsScience #EvolveAndFlow #IntentionalLiving #WholeLivingReSet #HabitChange
#WellnessJourney #MindfulLiving

Tucked away in the breathtaking Ribatejo Province, just 40 minutes from Lisbon, ReCode is more than a retreat—it’s a place to reconnect with yourself in an environment designed for transformation.

🌿 The Setting: A peaceful sanctuary on five hectares of land with shaded terraces tucked amongst the cork and pine trees of the stunning Ribatejo Province. Whether you’re moving, meditating, or simply soaking in the moment, every space invites you to slow down and realign.

🛏️ The Rooms: Thoughtfully crafted within the retreat’s historic stables and original Quinta, each room blends simplicity with creativity. Many open to a private terrace, offering a quiet space to rest, reflect, and recharge.

🍽️ The Gatherings: Meals here are more than nourishment—they’re a celebration. Fresh, locally sourced ingredients, many from the on-site organic garden, create vibrant dishes infused with flavor, care, and sunshine.

✨ The Experience: Each day brings a balance of guided practices and personal exploration—from yoga and movement to wellness sessions, immersive workshops, and cultural excursions. Every moment is an opportunity to deepen your connection with yourself and your journey.

ReCode isn’t just about learning—it’s about fully living life in a space that supports your evolution.

Secure your spot now and experience this retreat like no other!

📍 Ribatejo Province, Portugal
📅 October 4-10, 2025

#ReCodeRetreat #DNABasedWellness #LifestyleRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #Epigenetics #NourishYourSoul #RetreatInPortugal #AlignAndThrive

Tucked away in the breathtaking Ribatejo Province, just 40 minutes from Lisbon, ReCode is more than a retreat—it’s a place to reconnect with yourself in an environment designed for transformation.

🌿 The Setting: A peaceful sanctuary on five hectares of land with shaded terraces tucked amongst the cork and pine trees of the stunning Ribatejo Province. Whether you’re moving, meditating, or simply soaking in the moment, every space invites you to slow down and realign.

🛏️ The Rooms: Thoughtfully crafted within the retreat’s historic stables and original Quinta, each room blends simplicity with creativity. Many open to a private terrace, offering a quiet space to rest, reflect, and recharge.

🍽️ The Gatherings: Meals here are more than nourishment—they’re a celebration. Fresh, locally sourced ingredients, many from the on-site organic garden, create vibrant dishes infused with flavor, care, and sunshine.

✨ The Experience: Each day brings a balance of guided practices and personal exploration—from yoga and movement to wellness sessions, immersive workshops, and cultural excursions. Every moment is an opportunity to deepen your connection with yourself and your journey.

ReCode isn’t just about learning—it’s about fully living life in a space that supports your evolution.

Secure your spot now and experience this retreat like no other!

📍 Ribatejo Province, Portugal
📅 October 4-10, 2025

#ReCodeRetreat #DNABasedWellness #LifestyleRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #Epigenetics #NourishYourSoul #RetreatInPortugal #AlignAndThrive

Habit change isn’t just about doing things differently—it’s about reconnecting with your authentic identity and self.

If we don’t know who we are or desiring to evolve to become, it’s hard to create lasting change.

“Your current behaviors are simply a reflection of your current identity.” - James Clear

Carve out intentional time to align your habits with the person you are at your core and evolving towards.

LIVE YOUR BEST STORY
🗓 Spring ReSet starts March 7!

🌱 Core strategies for health span & thrive
💪 Create sustainable keystone habits
🤝 Guidance & accountability
✨ Nutrition + Movement + Lifestyle

💸 Use code PRORATE25 before February 28 to receive ReSet for just $225

Investing in yourself is the best decision you can make— and is a small price for the tools, support, and transformation that will stay with you far beyond these 28 days!

DM us with questions, book a discovery call or use the link in bio to join

#ReSet #WholeLivingReSet #IntentionalLiving #WholeLiving #HabitChange #MindfulLiving #WellnessJourney

Habit change isn’t just about doing things differently—it’s about reconnecting with your authentic identity and self.

If we don’t know who we are or desiring to evolve to become, it’s hard to create lasting change.

“Your current behaviors are simply a reflection of your current identity.” - James Clear

Carve out intentional time to align your habits with the person you are at your core and evolving towards.

LIVE YOUR BEST STORY
🗓 Spring ReSet starts March 7!

🌱 Core strategies for health span & thrive
💪 Create sustainable keystone habits
🤝 Guidance & accountability
✨ Nutrition + Movement + Lifestyle

💸 Use code PRORATE25 before February 28 to receive ReSet for just $225

Investing in yourself is the best decision you can make— and is a small price for the tools, support, and transformation that will stay with you far beyond these 28 days!

DM us with questions, book a discovery call or use the link in bio to join

#ReSet #WholeLivingReSet #IntentionalLiving #WholeLiving #HabitChange #MindfulLiving #WellnessJourney

Does this sound like you?

Are you navigating life’s transitions, whether stepping into motherhood, embracing an empty nest, moving through menopause, retiring, or welcoming the role of grandparent?

Do you crave a deeper connection between your health, well-being, and personal growth?

Are you curious about how your unique genetic makeup influences your energy, resilience, and overall vitality?

Do you seek a balanced, holistic approach to wellness that blends science-backed strategies with mindful practices like yoga, movement, and nutrition?

Are you ready to step beyond surface-level wellness and embark on a journey that fosters self-discovery, meaningful connection, and lasting transformation?

If any of this resonates with you, ReCode might be the perfect retreat to help you reclaim your health, align your lifestyle with your unique DNA, and embrace a more vibrant, empowered version of yourself.

It’s not too late to join Shannon @wholelivingnutritionist and Amanda @genomickitchen for a virtual Meet & Greet TOMORROW February 15th to connect and learn about ReCode: A Lifestyle Retreat Guided By DNA!

📍 Ribatejo Province, Portugal
📅 October 4-10, 2025

Sign up links in stories or bio!

#ReCodeRetreat #DNABasedWellness #LifestyleRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #Epigenetics #NourishYourSoul #RetreatInPortugal #AlignAndThrive

Does this sound like you?

Are you navigating life’s transitions, whether stepping into motherhood, embracing an empty nest, moving through menopause, retiring, or welcoming the role of grandparent?

Do you crave a deeper connection between your health, well-being, and personal growth?

Are you curious about how your unique genetic makeup influences your energy, resilience, and overall vitality?

Do you seek a balanced, holistic approach to wellness that blends science-backed strategies with mindful practices like yoga, movement, and nutrition?

Are you ready to step beyond surface-level wellness and embark on a journey that fosters self-discovery, meaningful connection, and lasting transformation?

If any of this resonates with you, ReCode might be the perfect retreat to help you reclaim your health, align your lifestyle with your unique DNA, and embrace a more vibrant, empowered version of yourself.

It’s not too late to join Shannon @wholelivingnutritionist and Amanda @genomickitchen for a virtual Meet & Greet TOMORROW February 15th to connect and learn about ReCode: A Lifestyle Retreat Guided By DNA!

📍 Ribatejo Province, Portugal
📅 October 4-10, 2025

Sign up links in stories or bio!

#ReCodeRetreat #DNABasedWellness #LifestyleRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat #Epigenetics #NourishYourSoul #RetreatInPortugal #AlignAndThrive

Meet Your ReCode Guides ➡️ Shannon Le Mintier

Shannon is a Registered Dietitian Nutritionist, Integrative Functional Nutrition Certified Practitioner, and 500-hour Registered Yoga Teacher. She blends science-based holistic wellness with ancient wisdom to create a truly integrative approach.

With over 30 years of experience in the world of movement and wellness, Shannon specializes in helping women navigate life, especially transitions—from hormonal shifts to seasonal changes—through personalized nutrition, movement, and mindful practices. She blends scientific insights into a whole-food and living approach.

Through ReCode, Shannon will work hand in hand with Amanda and you to craft YOUR Thrive Plan, ensuring wellness strategies are aligned with your unique genetic makeup and sustainable lifestyle intentions.

💡 Ready to sign up, but have some questions?

Join Shannon and Amanda for a virtual Meet & Greet this Saturday February 15th to connect and answer any questions you may have!

📍 Ribatejo Province, Portugal
📅 ReCode Retreat: October 4-10, 2025
⏳ Early Bird Pricing Ends: March 22

Sign up links in stories or bio!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

📸 @rhondajohnson_photography
@kat.pascoal.photography

Meet Your ReCode Guides ➡️ Shannon Le Mintier

Shannon is a Registered Dietitian Nutritionist, Integrative Functional Nutrition Certified Practitioner, and 500-hour Registered Yoga Teacher. She blends science-based holistic wellness with ancient wisdom to create a truly integrative approach.

With over 30 years of experience in the world of movement and wellness, Shannon specializes in helping women navigate life, especially transitions—from hormonal shifts to seasonal changes—through personalized nutrition, movement, and mindful practices. She blends scientific insights into a whole-food and living approach.

Through ReCode, Shannon will work hand in hand with Amanda and you to craft YOUR Thrive Plan, ensuring wellness strategies are aligned with your unique genetic makeup and sustainable lifestyle intentions.

💡 Ready to sign up, but have some questions?

Join Shannon and Amanda for a virtual Meet & Greet this Saturday February 15th to connect and answer any questions you may have!

📍 Ribatejo Province, Portugal
📅 ReCode Retreat: October 4-10, 2025
⏳ Early Bird Pricing Ends: March 22

Sign up links in stories or bio!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

📸 @rhondajohnson_photography
@kat.pascoal.photography

Feeling called to tune in, make a shift & level up? ✨

Though winter still lingers, seasonal change is on the horizon. Winter has encouraged rest and deep nourishment, while spring calls for lightness and renewal.

Turning of seasons are check points in time to connect and align with our true essence — ever evolving, unfolding, becoming — and to create sustainable, lasting change. 🌱

Whole Living’s Spring ReSet is here to help you:

✔️ Build core strategies for longevity and thrive
✔️ Create keystone habits
✔️ Align nutrition, movement, and lifestyle with your current intentions

This isn’t just another diet or well-being program—it’s an opportunity to reconnect with your true self and move through your season with clarity, guidance, and accountability.

Swipe through to learn more, DM us with questions, book a discovery call or use the link in bio to join!

🗓 Spring ReSet starts March 7!
💸 Use code PRORATE25 before February 28 to receive ReSet for just $225

#ReSet #WholeLivingReSet #IntentionalLiving #WholeLiving #HabitChange #MindfulLiving #WellnessJourney

Feeling called to tune in, make a shift & level up? ✨

Though winter still lingers, seasonal change is on the horizon. Winter has encouraged rest and deep nourishment, while spring calls for lightness and renewal.

Turning of seasons are check points in time to connect and align with our true essence — ever evolving, unfolding, becoming — and to create sustainable, lasting change. 🌱

Whole Living’s Spring ReSet is here to help you:

✔️ Build core strategies for longevity and thrive
✔️ Create keystone habits
✔️ Align nutrition, movement, and lifestyle with your current intentions

This isn’t just another diet or well-being program—it’s an opportunity to reconnect with your true self and move through your season with clarity, guidance, and accountability.

Swipe through to learn more, DM us with questions, book a discovery call or use the link in bio to join!

🗓 Spring ReSet starts March 7!
💸 Use code PRORATE25 before February 28 to receive ReSet for just $225

#ReSet #WholeLivingReSet #IntentionalLiving #WholeLiving #HabitChange #MindfulLiving #WellnessJourney

Pour into yourself. Life feels busy again, but even amidst the hustle, there’s always time to pause and reflect.

☕ The simple act of pouring tea reminds us:
✨ To slow down.
✨ To nourish our bodies and minds.
✨ To make space for the things that truly matter.

This year, let’s create habits that help us stay grounded so we can flourish.

Join Whole Living’s Spring ReSet to:
🌱 Build intentional strategies for well-being
💪 Align movement and nutrition with your intentions
🧘‍♀️ Discover habits that nourish you from the inside out

🗓 Starting March 4. Let’s pour into ourselves together.

💌 Link in bio for details.

Original audio by @dennisandkathylang 🙏

#PracticeThePause #IntentionalLiving #WholeLivingReset #WholeLiving #ReSet #MindfulMoments #TeaTimeWisdom

Pour into yourself. Life feels busy again, but even amidst the hustle, there’s always time to pause and reflect.

☕ The simple act of pouring tea reminds us:
✨ To slow down.
✨ To nourish our bodies and minds.
✨ To make space for the things that truly matter.

This year, let’s create habits that help us stay grounded so we can flourish.

Join Whole Living’s Spring ReSet to:
🌱 Build intentional strategies for well-being
💪 Align movement and nutrition with your intentions
🧘‍♀️ Discover habits that nourish you from the inside out

🗓 Starting March 4. Let’s pour into ourselves together.

💌 Link in bio for details.

Original audio by @dennisandkathylang 🙏

#PracticeThePause #IntentionalLiving #WholeLivingReset #WholeLiving #ReSet #MindfulMoments #TeaTimeWisdom

Have questions about ReCode? Swipe through the slides or dive into the FAQs on the website that are loaded with all the important details!

Still curious? We would love to connect with you at ReCode’s Live Virtual Meet and Greet on February 15th. Sign up for this virtual info session with the link in the bio.

As always, feel free to reach out to us at anytime. We’re here to help guide you on this transformative journey!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

Have questions about ReCode? Swipe through the slides or dive into the FAQs on the website that are loaded with all the important details!

Still curious? We would love to connect with you at ReCode’s Live Virtual Meet and Greet on February 15th. Sign up for this virtual info session with the link in the bio.

As always, feel free to reach out to us at anytime. We’re here to help guide you on this transformative journey!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

Meet Your ReCode Guides ➡️ Amanda Archibald.

Amanda is a pioneering force in genomic nutrition and culinary biochemistry. With over 25 years of experience, Amanda has revolutionized the way we understand food and genetics, bridging the gap between cutting-edge science and practical wellness strategies.

As the founder of @genomickitchen, she has worked globally, teaching individuals and health professionals how to translate DNA insights into personalized nutrition and lifestyle strategies.

Amanda’s expertise has shaped hospital menus, DNA-informed wellness programs, and groundbreaking approaches to health optimization.

Throughout the ReCode retreat experience, Amanda will help you uncover the secrets of your genetic blueprint, providing you with science-backed, personalized wellness strategies designed to support your unique biology.

🔬 Curious about how your DNA influences your well-being?

Join Amanda and Shannon for a live virtual Meet & Greet February 15th to connect and get your questions answered!

📍 Ribatejo Province, Portugal
📅 ReCode Retreat: October 4-10, 2025
⏳ Early Bird Pricing Ends: March 22

Retreat space is limited — sign up now to embark on this transformative, DNA-guided journey!

Meet Your ReCode Guides ➡️ Amanda Archibald.

Amanda is a pioneering force in genomic nutrition and culinary biochemistry. With over 25 years of experience, Amanda has revolutionized the way we understand food and genetics, bridging the gap between cutting-edge science and practical wellness strategies.

As the founder of @genomickitchen, she has worked globally, teaching individuals and health professionals how to translate DNA insights into personalized nutrition and lifestyle strategies.

Amanda’s expertise has shaped hospital menus, DNA-informed wellness programs, and groundbreaking approaches to health optimization.

Throughout the ReCode retreat experience, Amanda will help you uncover the secrets of your genetic blueprint, providing you with science-backed, personalized wellness strategies designed to support your unique biology.

🔬 Curious about how your DNA influences your well-being?

Join Amanda and Shannon for a live virtual Meet & Greet February 15th to connect and get your questions answered!

📍 Ribatejo Province, Portugal
📅 ReCode Retreat: October 4-10, 2025
⏳ Early Bird Pricing Ends: March 22

Retreat space is limited — sign up now to embark on this transformative, DNA-guided journey!

At ReCode, we combine the cutting-edge science of epigenetics with holistic practices to create a transformative experience unlike any other.

Your journey begins with a personalized exploration of your genetic blueprint, revealing how your body processes nutrients, adapts to stress, and thrives with movement.

With expert guidance from Amanda Archibald and Shannon Le Mintier, you’ll craft a Personalized Thrive Plan tailored to your unique DNA and wellness goals.

Through pre- and post-retreat consultations, immersive workshops, and mindful practices, ReCode helps you align your lifestyle with your genetic potential.

As the CDC explains:
“Epigenetics is the study of how your behaviors and environment can cause changes that affect the way your genes work. Unlike genetic changes, epigenetic changes are reversible… but they can change how your body reads a DNA sequence.”

This retreat isn’t just about health; it’s about self-discovery, connection, and creating lasting transformation.

Are you ready to experience the perfect blend of science and soul?

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

At ReCode, we combine the cutting-edge science of epigenetics with holistic practices to create a transformative experience unlike any other.

Your journey begins with a personalized exploration of your genetic blueprint, revealing how your body processes nutrients, adapts to stress, and thrives with movement.

With expert guidance from Amanda Archibald and Shannon Le Mintier, you’ll craft a Personalized Thrive Plan tailored to your unique DNA and wellness goals.

Through pre- and post-retreat consultations, immersive workshops, and mindful practices, ReCode helps you align your lifestyle with your genetic potential.

As the CDC explains:
“Epigenetics is the study of how your behaviors and environment can cause changes that affect the way your genes work. Unlike genetic changes, epigenetic changes are reversible… but they can change how your body reads a DNA sequence.”

This retreat isn’t just about health; it’s about self-discovery, connection, and creating lasting transformation.

Are you ready to experience the perfect blend of science and soul?

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

Practice the pause ☕️

“It’s a transformative experience to simply pause instead of immediately filling up space.” - Pema Chödrön

My best days start with a moment of stillness—a warm cup of coffee in hand, the sun rising, and a deep breath of gratitude. Some days flow smoothly; others are a beautiful chaos of family, work, and life. But this practice of pausing grounds me every time.

Pause. Breathe. Reflect. What simple joy are you savoring today?

Carry the stillness of these moments into the daily rhythm, appreciating growth, the little shifts, and even the challenges that shape us.

Begin again. Every day. On the mat, in meditation, or in the quiet moments with your favorite cup in hand.

#PracticeThePause #BeginAgain #WholeLiving #CozyMoments #MovingMeditation #GratitudeDaily
#thehappinesscafe #hotspots_eindhoven
#coffeelover #cozy #beginagain #movingmeditation

Practice the pause ☕️

“It’s a transformative experience to simply pause instead of immediately filling up space.” - Pema Chödrön

My best days start with a moment of stillness—a warm cup of coffee in hand, the sun rising, and a deep breath of gratitude. Some days flow smoothly; others are a beautiful chaos of family, work, and life. But this practice of pausing grounds me every time.

Pause. Breathe. Reflect. What simple joy are you savoring today?

Carry the stillness of these moments into the daily rhythm, appreciating growth, the little shifts, and even the challenges that shape us.

Begin again. Every day. On the mat, in meditation, or in the quiet moments with your favorite cup in hand.

#PracticeThePause #BeginAgain #WholeLiving #CozyMoments #MovingMeditation #GratitudeDaily
#thehappinesscafe #hotspots_eindhoven
#coffeelover #cozy #beginagain #movingmeditation

Take a screenshot and reflect on how it resonates with your vision for the future.

Because transformation begins with intention.

ReCode hosted by @genomickitchen and @wholelivingnutritionist offers the space to reconnect, realign, and rediscover yourself.

Over 6 transformative days in the stunning Ribatejo Province of Portugal, you’ll experience the powerful blend of science-backed DNA insights and holistic wellness practices.

From daily yoga and nourishing meals to meaningful connections, this journey lays the foundation for lasting transformation and growth.

This is your time to step confidently into your next chapter with clarity, vitality, and purpose.

What was your word and how did it resonate with you? Share it in the comments below—we’d love to hear!

🌿 Early bird pricing for ReCode ends March 22 🌿

Reserve your spot now and take the first step toward transformation.

Link in bio!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

Take a screenshot and reflect on how it resonates with your vision for the future.

Because transformation begins with intention.

ReCode hosted by @genomickitchen and @wholelivingnutritionist offers the space to reconnect, realign, and rediscover yourself.

Over 6 transformative days in the stunning Ribatejo Province of Portugal, you’ll experience the powerful blend of science-backed DNA insights and holistic wellness practices.

From daily yoga and nourishing meals to meaningful connections, this journey lays the foundation for lasting transformation and growth.

This is your time to step confidently into your next chapter with clarity, vitality, and purpose.

What was your word and how did it resonate with you? Share it in the comments below—we’d love to hear!

🌿 Early bird pricing for ReCode ends March 22 🌿

Reserve your spot now and take the first step toward transformation.

Link in bio!

#ReCodeRetreat #AuthenticTransformation #HolisticWellness #PortugalRetreat #WomensRetreat

✨ ReCode: A Lifestyle Retreat Guided by DNA ✨

Life is full of transitions that invite us to grow, evolve, and rediscover who we are. Whether you’re stepping into motherhood, navigating menopause, advancing your career, or redefining yourself in retirement, ReCode offers the tools, insights, and support to guide you through these transitions with clarity and confidence.

Nestled in the breathtaking Southern Ribatejo Province of Portugal, just 40 minutes from Lisbon, this exclusive all-women 6-day retreat combines cutting-edge science with holistic practices to help you thrive.

What makes ReCode different? 🧬 DNA-guided wellness: Your genetic blueprint informs every aspect of the retreat, from nutrition to movement, ensuring a personalized approach to your health and vitality 🧘‍♀️ Daily yoga and mindful movement 🌍 Immersive cultural experiences and local exploration 🥗 Delicious, chef-curated meals featuring fresh, organic, locally grown ingredients 💡 Transformative workshops blending genomic science with holistic strategies 😌 Time for reflection, relaxation, and connection

Led by Amanda Archibald (@genomickitchen) and Shannon Le Mintier (@wholelivingnutritionist), this retreat is designed to help you embrace life’s transitions with confidence, purpose, and joy.

📅 October 4–10, 2025
 💌 Reserve your spot now with a $750 non-refundable deposit or pay in full to receive a complimentary DNA report focusing on cognitive health, stress, and emotional well-being—a bonus to elevate your experience!

⏳ Early Bird Pricing ends March 22, 2025. Don’t wait - Limited spots available. Link in bio or DM for details!
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#ReCodeRetreat #LifestyleRetreat #womensretreat #Portugalretreat #transformation #growth #portugal #wholeliving #genomickitchen #dnawellness #epigentics #nutritiontips

✨ ReCode: A Lifestyle Retreat Guided by DNA ✨

Life is full of transitions that invite us to grow, evolve, and rediscover who we are. Whether you’re stepping into motherhood, navigating menopause, advancing your career, or redefining yourself in retirement, ReCode offers the tools, insights, and support to guide you through these transitions with clarity and confidence.

Nestled in the breathtaking Southern Ribatejo Province of Portugal, just 40 minutes from Lisbon, this exclusive all-women 6-day retreat combines cutting-edge science with holistic practices to help you thrive.

What makes ReCode different? 🧬 DNA-guided wellness: Your genetic blueprint informs every aspect of the retreat, from nutrition to movement, ensuring a personalized approach to your health and vitality 🧘‍♀️ Daily yoga and mindful movement 🌍 Immersive cultural experiences and local exploration 🥗 Delicious, chef-curated meals featuring fresh, organic, locally grown ingredients 💡 Transformative workshops blending genomic science with holistic strategies 😌 Time for reflection, relaxation, and connection

Led by Amanda Archibald (@genomickitchen) and Shannon Le Mintier (@wholelivingnutritionist), this retreat is designed to help you embrace life’s transitions with confidence, purpose, and joy.

📅 October 4–10, 2025
 💌 Reserve your spot now with a $750 non-refundable deposit or pay in full to receive a complimentary DNA report focusing on cognitive health, stress, and emotional well-being—a bonus to elevate your experience!

⏳ Early Bird Pricing ends March 22, 2025. Don’t wait - Limited spots available. Link in bio or DM for details!
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#ReCodeRetreat #LifestyleRetreat #womensretreat #Portugalretreat #transformation #growth #portugal #wholeliving #genomickitchen #dnawellness #epigentics #nutritiontips

✨ Some ways I plan to show up for myself, my family and clients in 2025:

Optimize and continue to educate myself personally and professionally, staying abreast of current science while fusing ancient teachings and practices. Sharing this in all I do.

Create resiliency, ease and flow with health and well-being in my own being, work and help others on their path.

Offer accountability and support for thriving while living a Free & Clear Lifestyle.

Dial in seasonal, sustainable nutrition and well-being habits for self and others.

Create and seek out safe spaces to “just be” especially during shifts and growth in transformational seasons of life for my family, myself and my clients.

If any of this speaks to you, let’s start a conversation! DM or book a Discovery Call today.

Here are some of the ways we can work together as we all move intentionally towards thrive in 2025:

• 1:1 Well-being Coaching: Personalized guidance to help you align with your intention and goals to create sustainable habits for growth.

• Intentional Living: Start the year strong with intentional strategies, wellness non-negotiables, and keystone habits. With accountability and education, this program blends nutrition, movement, and lifestyle to help you align with your highest self. Begins January 31, 2025!

• ReSet Spring begins March 7, 2025.

• ReCode: Embrace Your Authentic Transformation
October 4–10, 2025 | Ribatejo Region, Portugal: This 6-day women’s ReTreat led by Shannon Le Mintier, Whole Living Nutritionist, and Amanda Archibald, Genomic Kitchen, blends cutting-edge genomic science, holistic wellness, and cultural experiences to create a space for growth, connection, and self-discovery. Early bird discount ends Feb. 22, 2025.

• Weekly Yoga & Movement Classes in CommUnity and 1:1 Private Sessions

• Meal Plans: Nourish your body with our nutritious meal plans aligned with your health goals. Weekly recipes, grocery lists, and customizable options make healthy eating simple.

#wholeliving
#movementnutritionlifestyle
#retreatsforwomen
#nutrigenetics
#thrivein2025
#reset
#freeandclear

📸 credit @rhondajohnson_photography
@genomickitchen

✨ Some ways I plan to show up for myself, my family and clients in 2025:

Optimize and continue to educate myself personally and professionally, staying abreast of current science while fusing ancient teachings and practices. Sharing this in all I do.

Create resiliency, ease and flow with health and well-being in my own being, work and help others on their path.

Offer accountability and support for thriving while living a Free & Clear Lifestyle.

Dial in seasonal, sustainable nutrition and well-being habits for self and others.

Create and seek out safe spaces to “just be” especially during shifts and growth in transformational seasons of life for my family, myself and my clients.

If any of this speaks to you, let’s start a conversation! DM or book a Discovery Call today.

Here are some of the ways we can work together as we all move intentionally towards thrive in 2025:

• 1:1 Well-being Coaching: Personalized guidance to help you align with your intention and goals to create sustainable habits for growth.

• Intentional Living: Start the year strong with intentional strategies, wellness non-negotiables, and keystone habits. With accountability and education, this program blends nutrition, movement, and lifestyle to help you align with your highest self. Begins January 31, 2025!

• ReSet Spring begins March 7, 2025.

• ReCode: Embrace Your Authentic Transformation
October 4–10, 2025 | Ribatejo Region, Portugal: This 6-day women’s ReTreat led by Shannon Le Mintier, Whole Living Nutritionist, and Amanda Archibald, Genomic Kitchen, blends cutting-edge genomic science, holistic wellness, and cultural experiences to create a space for growth, connection, and self-discovery. Early bird discount ends Feb. 22, 2025.

• Weekly Yoga & Movement Classes in CommUnity and 1:1 Private Sessions

• Meal Plans: Nourish your body with our nutritious meal plans aligned with your health goals. Weekly recipes, grocery lists, and customizable options make healthy eating simple.

#wholeliving
#movementnutritionlifestyle
#retreatsforwomen
#nutrigenetics
#thrivein2025
#reset
#freeandclear

📸 credit @rhondajohnson_photography
@genomickitchen

“If you remain generous, time will come good; and you will find your feet again on fresh pastures of promise, where the air will be kind and blushed with beginning.” John O’Donohue

Shifting gazes inward, toward gratitude for simplicity, slowness, and the quiet blessings that nurture the soul.

It teaches us resilience - embracing both the stillness and the storms, knowing that spring always follows.

In the coldest seasons, the seeds of growth are quietly gathering their strength.

Winter is a quiet preparation for all that will bloom in time.

Trust the season.

🎁🧘 2-part reflection & intention setting practice available in bio or DM for link.

#wintering
#reflections2024
#intentions2025
#intentionalliving
#wholeliving

“If you remain generous, time will come good; and you will find your feet again on fresh pastures of promise, where the air will be kind and blushed with beginning.” John O’Donohue

Shifting gazes inward, toward gratitude for simplicity, slowness, and the quiet blessings that nurture the soul.

It teaches us resilience - embracing both the stillness and the storms, knowing that spring always follows.

In the coldest seasons, the seeds of growth are quietly gathering their strength.

Winter is a quiet preparation for all that will bloom in time.

Trust the season.

🎁🧘 2-part reflection & intention setting practice available in bio or DM for link.

#wintering
#reflections2024
#intentions2025
#intentionalliving
#wholeliving

Never let the pursuit of perfection get in the way of progress.

Anything above zero compounds. You don’t need the perfect diet, an hour at the gym, or daily cold plunges and saunas for your efforts to count.

Small, consistent actions add up and a little bit can go a long way. Keep moving forward.

With all holiday season celebrations, busy schedules, and indulgences—remember that it’s okay if your routine isn’t perfect.

A little bit goes a long way, and those small, intentional choices will keep you feeling balanced throughout the season.

Paraphrasing “above zero compounds” from Sahil Bloom.

#ProgressOverPerfection #HolidayWellness #SmallStepsBigImpact #MindfulLiving”

Never let the pursuit of perfection get in the way of progress.

Anything above zero compounds. You don’t need the perfect diet, an hour at the gym, or daily cold plunges and saunas for your efforts to count.

Small, consistent actions add up and a little bit can go a long way. Keep moving forward.

With all holiday season celebrations, busy schedules, and indulgences—remember that it’s okay if your routine isn’t perfect.

A little bit goes a long way, and those small, intentional choices will keep you feeling balanced throughout the season.

Paraphrasing “above zero compounds” from Sahil Bloom.

#ProgressOverPerfection #HolidayWellness #SmallStepsBigImpact #MindfulLiving”

“Winter is a season in the psyche as much as it is a season in the world.” – Katherine May, Wintering

Wintering is not just about enduring the cold; it’s about honoring the inner landscapes that call for rest, renewal, and transformation.

In our latest blog, we explore how to align with this season’s rhythms, embrace rest, and prepare for meaningful growth in the months ahead.

And for those craving deeper restoration, our two-part online practice, Into the Heart of Winter, offers gentle yoga, meditation, and journaling to help you reflect on 2024 and plant seeds of intention for a transformative 2025 🌟

Special thanks to @dennisandkathylang for providing the soundtracks to these nourishing practices.

Let’s honor the wisdom of winter together. Link in bio for the blog and to access the online practice! 💫

#Wintering #SeasonalWisdom #GentleYoga #MeditationPractice #WinterWellness

“Winter is a season in the psyche as much as it is a season in the world.” – Katherine May, Wintering

Wintering is not just about enduring the cold; it’s about honoring the inner landscapes that call for rest, renewal, and transformation.

In our latest blog, we explore how to align with this season’s rhythms, embrace rest, and prepare for meaningful growth in the months ahead.

And for those craving deeper restoration, our two-part online practice, Into the Heart of Winter, offers gentle yoga, meditation, and journaling to help you reflect on 2024 and plant seeds of intention for a transformative 2025 🌟

Special thanks to @dennisandkathylang for providing the soundtracks to these nourishing practices.

Let’s honor the wisdom of winter together. Link in bio for the blog and to access the online practice! 💫

#Wintering #SeasonalWisdom #GentleYoga #MeditationPractice #WinterWellness

“Still, what I want in my life
is to be willing
to be dazzled—
to cast aside the weight of facts

and maybe even
to float a little
above this difficult world.
I want to believe I am looking

into the white fire of a great mystery.
I want to believe that the imperfections are nothing—
that the light is everything—that it is more than the sum
of each flawed blossom rising and falling.
And I do.”
Mary Oliver,
House of Light

Showing kindness to others and ourselves this holiday season.

Build an esteem routine by releasing the weight of expectations. So often, we focus on what went wrong, but what if we flipped the script? Start by acknowledging the small things you appreciate today.

In the morning, visualize what went right in your day as if the day already happened. In the evening, reflect with gratitude and notice those small, joyful glimmers that brought you peace. Write down at least 3 different glimmers before bed.

As we give to others, remember to give yourself the gift of appreciation and self-compassion. ✨

How are you showing yourself kindness and compassion this holiday season?

“Still, what I want in my life
is to be willing
to be dazzled—
to cast aside the weight of facts

and maybe even
to float a little
above this difficult world.
I want to believe I am looking

into the white fire of a great mystery.
I want to believe that the imperfections are nothing—
that the light is everything—that it is more than the sum
of each flawed blossom rising and falling.
And I do.”
Mary Oliver,
House of Light

Showing kindness to others and ourselves this holiday season.

Build an esteem routine by releasing the weight of expectations. So often, we focus on what went wrong, but what if we flipped the script? Start by acknowledging the small things you appreciate today.

In the morning, visualize what went right in your day as if the day already happened. In the evening, reflect with gratitude and notice those small, joyful glimmers that brought you peace. Write down at least 3 different glimmers before bed.

As we give to others, remember to give yourself the gift of appreciation and self-compassion. ✨

How are you showing yourself kindness and compassion this holiday season?

Growth and transformation aren’t just milestones—they’re profound acts of self-care. When we choose to recode, to reconnect with ourselves and others, we step into a space where real, lasting change happens.

ReCode retreat isn’t just about a moment of rest; it’s about redirecting your healthspan, your well-being, and your path forward. Together, we’ll dive deep into your unique DNA, uncovering powerful insights to help you live with intention, vitality, and joy.

Give yourself the gift of true transformation —

ReCode: Embrace Your Authentic Transformation
Exclusive 6-Day Retreat
📆 October 4-10, 2025
📍 Ribatejo Province, Portugal
🕊️ Early Bird Pricing until February 22
🎁 Link in bio to secure your spot

@wholelivingnutritionist @genomickitchen

#ReCoderetreat #WholeLiving #GenomicKitchen #epigentics #transformation #portugalretreats #wellnessretreat#

Growth and transformation aren’t just milestones—they’re profound acts of self-care. When we choose to recode, to reconnect with ourselves and others, we step into a space where real, lasting change happens.

ReCode retreat isn’t just about a moment of rest; it’s about redirecting your healthspan, your well-being, and your path forward. Together, we’ll dive deep into your unique DNA, uncovering powerful insights to help you live with intention, vitality, and joy.

Give yourself the gift of true transformation —

ReCode: Embrace Your Authentic Transformation
Exclusive 6-Day Retreat
📆 October 4-10, 2025
📍 Ribatejo Province, Portugal
🕊️ Early Bird Pricing until February 22
🎁 Link in bio to secure your spot

@wholelivingnutritionist @genomickitchen

#ReCoderetreat #WholeLiving #GenomicKitchen #epigentics #transformation #portugalretreats #wellnessretreat#

Winter provides us with a unique invitation to slow down, reflect, and realign with the rhythms of nature.

This sacred season offers an opportunity to reconnect with our deeper selves, embrace rest, and prepare for the transformation that comes with the New Year.

To support you in this process, we’ll be sharing a new blog post with winter wisdom, a nourishing winter salad recipe…

+ a two-part online practice “Into The Heart of Winter” with gentle yoga, meditation, and journaling designed to nourish your body, mind, and spirit.

Together, these offerings will help you honor the quiet power of Winter as you reflect on 2024 and create space for meaningful change as you set your intentions for 2025.

This Offering is for You if:
* You feel stretched thin and crave deep rest and restoration.
* You long to reconnect with the wisdom of your body and the natural cycles of life.
* You’re ready to reflect deeply and prepare for meaningful growth in the months ahead.

If you are not already on our email list, send us a DM with your email to be among the first to receive the blog and this special winter practice straight to your inbox.

Original audio by @dennisandkathylang 🙏🤍

#wholeliving
#wintering
#intotheheartofwinter
#winterpractices
#onlineyoga
#journaling
#intentionsetting

Winter provides us with a unique invitation to slow down, reflect, and realign with the rhythms of nature.

This sacred season offers an opportunity to reconnect with our deeper selves, embrace rest, and prepare for the transformation that comes with the New Year.

To support you in this process, we’ll be sharing a new blog post with winter wisdom, a nourishing winter salad recipe…

+ a two-part online practice “Into The Heart of Winter” with gentle yoga, meditation, and journaling designed to nourish your body, mind, and spirit.

Together, these offerings will help you honor the quiet power of Winter as you reflect on 2024 and create space for meaningful change as you set your intentions for 2025.

This Offering is for You if:
* You feel stretched thin and crave deep rest and restoration.
* You long to reconnect with the wisdom of your body and the natural cycles of life.
* You’re ready to reflect deeply and prepare for meaningful growth in the months ahead.

If you are not already on our email list, send us a DM with your email to be among the first to receive the blog and this special winter practice straight to your inbox.

Original audio by @dennisandkathylang 🙏🤍

#wholeliving
#wintering
#intotheheartofwinter
#winterpractices
#onlineyoga
#journaling
#intentionsetting

Your DNA holds the blueprint for your health and well-being. 🧬

Reimagine your health span with science-backed insights and integrative well-being practices to empower you to align with your most authentic self.

ReCode is an exclusive 6-day retreat for women in Portugal’s stunning Ribatejo Province.

From personalized genomic guidance to mindful yoga and movement sessions and nourishing meals, every element is designed to support integrative well-being—mind, body, and spirit.

Discover how your unique DNA can unlock emotional resilience, mental clarity, and optimal health.

Learn more with the link in our bio!

@wholelivingnutritionist @genomickitchen

#ReCodeRetreat #WholeLiving #GenomicKitchen #epigenetics #transformation #portugalretreats #wellnessretreat

Your DNA holds the blueprint for your health and well-being. 🧬

Reimagine your health span with science-backed insights and integrative well-being practices to empower you to align with your most authentic self.

ReCode is an exclusive 6-day retreat for women in Portugal’s stunning Ribatejo Province.

From personalized genomic guidance to mindful yoga and movement sessions and nourishing meals, every element is designed to support integrative well-being—mind, body, and spirit.

Discover how your unique DNA can unlock emotional resilience, mental clarity, and optimal health.

Learn more with the link in our bio!

@wholelivingnutritionist @genomickitchen

#ReCodeRetreat #WholeLiving #GenomicKitchen #epigenetics #transformation #portugalretreats #wellnessretreat

“We come with all these parts and no instructions of how they go together...the instructions are in the living.”
Mark Nepo

🌱 Whole living is about embracing this journey—honoring the physical, mental, emotional, and spiritual aspects of ourselves as we learn how they harmonize through experience.

True wellness doesn’t come with a manual; it’s discovered through intentional choices and daily actions that align with our values.

Each moment is an opportunity to piece together a life that feels complete and authentic. The food you eat, the way you move, how you rest, and the connections you nurture are all part of the bigger picture.

Are your current habits helping you create a balanced, thriving life?

Reflect on the choices you’re making today—they are the building blocks of your future well-being and fulfillment.

In this season, lean into living with purpose, where each decision becomes part of your unique path to flourishing.

You have the power to create a life of abundance, vitality, and hope—one small, intentional choice at a time.

@yogasoup

#wholeliving
#intentionalliving
#yogalife

“We come with all these parts and no instructions of how they go together...the instructions are in the living.”
Mark Nepo

🌱 Whole living is about embracing this journey—honoring the physical, mental, emotional, and spiritual aspects of ourselves as we learn how they harmonize through experience.

True wellness doesn’t come with a manual; it’s discovered through intentional choices and daily actions that align with our values.

Each moment is an opportunity to piece together a life that feels complete and authentic. The food you eat, the way you move, how you rest, and the connections you nurture are all part of the bigger picture.

Are your current habits helping you create a balanced, thriving life?

Reflect on the choices you’re making today—they are the building blocks of your future well-being and fulfillment.

In this season, lean into living with purpose, where each decision becomes part of your unique path to flourishing.

You have the power to create a life of abundance, vitality, and hope—one small, intentional choice at a time.

@yogasoup

#wholeliving
#intentionalliving
#yogalife

We all know that what we eat affects our physical health, but did you know that it also plays a role in our mental health?

YES, there are foods that can improve mental health! 😁

Foods give us essential nutrients to support the production of mood-boosting compounds like serotonin.

Foods also feed our gut microbes and can increase or decrease inflammation, which impacts mental health. ✅

Our gut is often referred to as our “second brain” because it contains millions of nerve cells that communicate with our brain.

This communication system is known as the gut-brain axis. 👉 What we eat can influence the composition of the gut microbiome, which in turn can affect our brain function and mood.

Eating a diet that is high in fiber, fruits, and vegetables can help to promote a healthy gut microbiome, which has been linked to improved mood and decreased risk of depression and anxiety. 🙌

So, what can we do to improve our mental health through nutrition?

1️⃣ Focus on eating a diverse and balanced diet that is rich in whole, unprocessed foods. Aim to include plenty of fruits, vegetables, whole grains, and lean protein sources. Try to limit your intake of processed foods, sugar, and unhealthy fats.

2️⃣ Consider adding in some of the nutrients that have been shown to be particularly important for mental health. Try incorporating fatty fish, leafy greens, nuts, and whole grains into your diet.

3️⃣ Finally, if you’re struggling with depression or anxiety, talk to your doctor about whether supplements might be a good option for you. Vitamin D and magnesium supplements are relatively safe and can be helpful for some people.

If you have any questions about how food can support your mood, send us a DM or book a call with the link in our bio!

#WholeLiving
#HealthyGut
#NutritionTips
#MentalHealth
#HealthyLiving
#registereddietitiannutritionist

We all know that what we eat affects our physical health, but did you know that it also plays a role in our mental health?

YES, there are foods that can improve mental health! 😁

Foods give us essential nutrients to support the production of mood-boosting compounds like serotonin.

Foods also feed our gut microbes and can increase or decrease inflammation, which impacts mental health. ✅

Our gut is often referred to as our “second brain” because it contains millions of nerve cells that communicate with our brain.

This communication system is known as the gut-brain axis. 👉 What we eat can influence the composition of the gut microbiome, which in turn can affect our brain function and mood.

Eating a diet that is high in fiber, fruits, and vegetables can help to promote a healthy gut microbiome, which has been linked to improved mood and decreased risk of depression and anxiety. 🙌

So, what can we do to improve our mental health through nutrition?

1️⃣ Focus on eating a diverse and balanced diet that is rich in whole, unprocessed foods. Aim to include plenty of fruits, vegetables, whole grains, and lean protein sources. Try to limit your intake of processed foods, sugar, and unhealthy fats.

2️⃣ Consider adding in some of the nutrients that have been shown to be particularly important for mental health. Try incorporating fatty fish, leafy greens, nuts, and whole grains into your diet.

3️⃣ Finally, if you’re struggling with depression or anxiety, talk to your doctor about whether supplements might be a good option for you. Vitamin D and magnesium supplements are relatively safe and can be helpful for some people.

If you have any questions about how food can support your mood, send us a DM or book a call with the link in our bio!

#WholeLiving
#HealthyGut
#NutritionTips
#MentalHealth
#HealthyLiving
#registereddietitiannutritionist

When we practice in commUnity, something incredible happens: our breath and movement synchronize, creating a shared energy that amplifies connection, harmony, and well-being. 🫂

All December, bring a friend to class for FREE and experience the magic of the season together.

Throughout the month our classes will explore the themes of hope, peace, joy, and love—reminding us of the beauty of this season and the power of practicing together.

Let’s celebrate connection and close the year with intention!

Use code “GIFTOFYOGA” when reserving two spots online.

🗓 Mondays & Wednesdays
⏰ 9 AM GMT
✨ Vinyasa Fusion Flow
📍 Pink House | Livestream

Please note: There will be no classes the weeks of December 23 and December 30.

🫂📸 @wozmund @jazzylavender11

#WholeLiving
#CommUnity
#practicetogether
#bettertogether
#Healthyhabits
#Onlineyoga
#Bringafriend
#thehollyfarm

When we practice in commUnity, something incredible happens: our breath and movement synchronize, creating a shared energy that amplifies connection, harmony, and well-being. 🫂

All December, bring a friend to class for FREE and experience the magic of the season together.

Throughout the month our classes will explore the themes of hope, peace, joy, and love—reminding us of the beauty of this season and the power of practicing together.

Let’s celebrate connection and close the year with intention!

Use code “GIFTOFYOGA” when reserving two spots online.

🗓 Mondays & Wednesdays
⏰ 9 AM GMT
✨ Vinyasa Fusion Flow
📍 Pink House | Livestream

Please note: There will be no classes the weeks of December 23 and December 30.

🫂📸 @wozmund @jazzylavender11

#WholeLiving
#CommUnity
#practicetogether
#bettertogether
#Healthyhabits
#Onlineyoga
#Bringafriend
#thehollyfarm

On Black Friday and the holiday shopping season, it’s easy to fall into the cycle of buying to fill a void or soothe stress.

In the past, shopping (just like food or alcohol) may have been a way to cope or escape. But with a new season ahead, it’s time to explore mindful spending and align our actions with who we are today.

Before making a purchase, pause and ask yourself:

Is this truly nourishing?

Am I seeking something deeper?

Does this bring me genuine joy?

Does it support my journey toward a more fulfilling life?

Let’s embrace conscious choices that reflect our current values all season long. Invest in what truly serves your wellness and happiness—not just what’s on sale. ✨

Want to add something that serves you to your wish list this year? DM or check the link in our bio or stories for a sneak peak for upcoming retreats for 2025-2026.

#WholeLiving #MindfulSpending #ConsciousConsumer #WellnessJourney #BlackFridayWithIntention #AlignWithYourValues”

On Black Friday and the holiday shopping season, it’s easy to fall into the cycle of buying to fill a void or soothe stress.

In the past, shopping (just like food or alcohol) may have been a way to cope or escape. But with a new season ahead, it’s time to explore mindful spending and align our actions with who we are today.

Before making a purchase, pause and ask yourself:

Is this truly nourishing?

Am I seeking something deeper?

Does this bring me genuine joy?

Does it support my journey toward a more fulfilling life?

Let’s embrace conscious choices that reflect our current values all season long. Invest in what truly serves your wellness and happiness—not just what’s on sale. ✨

Want to add something that serves you to your wish list this year? DM or check the link in our bio or stories for a sneak peak for upcoming retreats for 2025-2026.

#WholeLiving #MindfulSpending #ConsciousConsumer #WellnessJourney #BlackFridayWithIntention #AlignWithYourValues”

Looking for a last-minute addition that’s as nourishing as it is crowd-pleasing? A charcuterie board can be the perfect balance of flavor, texture, and nutrients—all while being a beautiful centerpiece for your table!

Here’s how to layer it up:

🧀 Cheese: Create a mix of creamy and bold flavors with options like Brie, Bleu Cheese, sharp Cheddar, tangy Goat Cheese, fresh Mozzarella, buttery Havarti, indulgent Burrata, smoky Gouda, nutty Parmesan, and rich Gruyere.

🥩 Protein: Add some savory, protein-packed variety with sliced turkey, delicate prosciutto, smoked salmon, zesty salami, classic pepperoni, or flavorful sopressata.

🥒 Veggies/Fruit: Brighten your board with vibrant options likeolives, bell peppers, cauliflower, tomatoes, carrots, orange slices, pears, crisp apples, figs, aspberries, dried fruit, or pomegranate seeds.

🥖 Texture: Add crunch and texture with walnuts, pecans, almonds, pepitas, hearty whole-grain crackers, rustic crostini, or crispy pita chips.

🌿 Flavor Boosters: Tie it all together with pops of flavor like fresh herbs, creamy dips, sweet jams, golden honey, tangy dressings, yogurt, hummus, or bruschetta.

Holiday hosting doesn’t have to mean compromising on health. Your charcuterie board can reflect the same thoughtful approach you bring to your wellness journey—balanced, vibrant, and full of intention.

What’s on your charcuterie board this season? Let me know your must-haves in the comments below! 👇

#wholeliving #thanksgiving2024 #nutritiontips #charcuterieboard #charcuterie #holidayseason #healthyhabits #thehollyfarm

@the_holly_farm

Looking for a last-minute addition that’s as nourishing as it is crowd-pleasing? A charcuterie board can be the perfect balance of flavor, texture, and nutrients—all while being a beautiful centerpiece for your table!

Here’s how to layer it up:

🧀 Cheese: Create a mix of creamy and bold flavors with options like Brie, Bleu Cheese, sharp Cheddar, tangy Goat Cheese, fresh Mozzarella, buttery Havarti, indulgent Burrata, smoky Gouda, nutty Parmesan, and rich Gruyere.

🥩 Protein: Add some savory, protein-packed variety with sliced turkey, delicate prosciutto, smoked salmon, zesty salami, classic pepperoni, or flavorful sopressata.

🥒 Veggies/Fruit: Brighten your board with vibrant options likeolives, bell peppers, cauliflower, tomatoes, carrots, orange slices, pears, crisp apples, figs, aspberries, dried fruit, or pomegranate seeds.

🥖 Texture: Add crunch and texture with walnuts, pecans, almonds, pepitas, hearty whole-grain crackers, rustic crostini, or crispy pita chips.

🌿 Flavor Boosters: Tie it all together with pops of flavor like fresh herbs, creamy dips, sweet jams, golden honey, tangy dressings, yogurt, hummus, or bruschetta.

Holiday hosting doesn’t have to mean compromising on health. Your charcuterie board can reflect the same thoughtful approach you bring to your wellness journey—balanced, vibrant, and full of intention.

What’s on your charcuterie board this season? Let me know your must-haves in the comments below! 👇

#wholeliving #thanksgiving2024 #nutritiontips #charcuterieboard #charcuterie #holidayseason #healthyhabits #thehollyfarm

@the_holly_farm

Approaching alcohol mindfully as we move into the holiday season (and beyond) can prove to be beneficial in so many ways!

🌎 Guidelines are changing (Canada’s new guidelines recommend limiting alcohol to two drinks PER WEEK for men and women) and 🧬 science is not to be denied.

What will you gain (besides more money in the bank )?

💤 More restful and healing sleep

⚡ Shifts in metabolism

🫀 Overall organ and bone health

Make your own list and use it as motivation—especially for those first few dry outings!

You don’t need to wait for Dry January! You can shift your focus right now with some of these nourishing alternatives.

Incorporate festive mocktails from this Holiday Mocktails Guide—alcohol-free drinks crafted with whole ingredients that offer the celebratory feel without the aftereffects of alcohol.

A vibrant, mindful way to celebrate while staying aligned with your health intentions this holiday season and beyond. 🥂✨

➡️ Need some support?! DM or use the book a call link in our bio to learn more about how @wholelivingnutritionist can aid you in living a life free and clear.

#WholeLiving
#Freeandclear
#sobercurious
#mocktails
#thanksgiving
#holidaymocktails
#tistheseason
#alcoholfree
#healthyhabits
#nutritiontips

Approaching alcohol mindfully as we move into the holiday season (and beyond) can prove to be beneficial in so many ways!

🌎 Guidelines are changing (Canada’s new guidelines recommend limiting alcohol to two drinks PER WEEK for men and women) and 🧬 science is not to be denied.

What will you gain (besides more money in the bank )?

💤 More restful and healing sleep

⚡ Shifts in metabolism

🫀 Overall organ and bone health

Make your own list and use it as motivation—especially for those first few dry outings!

You don’t need to wait for Dry January! You can shift your focus right now with some of these nourishing alternatives.

Incorporate festive mocktails from this Holiday Mocktails Guide—alcohol-free drinks crafted with whole ingredients that offer the celebratory feel without the aftereffects of alcohol.

A vibrant, mindful way to celebrate while staying aligned with your health intentions this holiday season and beyond. 🥂✨

➡️ Need some support?! DM or use the book a call link in our bio to learn more about how @wholelivingnutritionist can aid you in living a life free and clear.

#WholeLiving
#Freeandclear
#sobercurious
#mocktails
#thanksgiving
#holidaymocktails
#tistheseason
#alcoholfree
#healthyhabits
#nutritiontips

#openhearts #openmind #openhands #fillyourcupfirst #wholelivingnutritionist

#openhearts #openmind #openhands #fillyourcupfirst #wholelivingnutritionist

Fill your cup so you can pour with gratitude and grace, a happy and joyful heart. A willing and open hand.

Do you intentionally prepare your body, mind and spirit for the holidays?

Still a few spots left in our special Yin and Grace: Gratitude Practice this Friday Nov. 22 at 6pm. A perfect time to connect with self and others while donating towards a wonderful cause. Details in the bio 🤍

Fill your cup so you can pour with gratitude and grace, a happy and joyful heart. A willing and open hand.

Do you intentionally prepare your body, mind and spirit for the holidays?

Still a few spots left in our special Yin and Grace: Gratitude Practice this Friday Nov. 22 at 6pm. A perfect time to connect with self and others while donating towards a wonderful cause. Details in the bio 🤍

Calling all chai spice fans!!

This Chai Spice Butternut Squash Muffins recipe not only satisfies your sweet tooth but also provides a host of health benefits.

🍂 Butternut squash is a great source of vitamins A, C, and E, as well as fiber and potassium.

👩‍🍳These muffins are perfect for breakfast on the go or as a mid-day snack to curb cravings. Plus, you can also add mini dark chocolate chips as an extra little treat!

Ingredients
(Makes 18 muffins)

2 lb. butternut squash, peeled, seeded, and diced
1 Tbs avocado oil (or other mild-flavored oil)
3 cups oats, quick
1 Tbs pumpkin pie spice
1 tsp cardamom, ground
1 1/2 tsp baking soda
1/2 tsp salt
1 cup almond milk, unsweetened (or other milk)
1/2 cups maple syrup
2 eggs
3 Tbs coconut oil, melted
1 tsp vanilla extract

✔️ Preheat oven to 400° F and line a baking sheet with parchment paper.
✔️Peel, seed, and dice butternut squash.
✔️ Toss diced butternut squash with oil and bake on parchment-lined baking sheet for about 20 minutes until soft. Set aside. Reduce oven to 375° F.
✔️ Add oats, pumpkin pie spice, cardamom, baking soda, and salt to your blender or food processor. Process until the mixture resembles flour. Add dry ingredients to a mixing bowl.
✔️ To your blender or processor, add butternut squash, milk, maple syrup, coconut oil, vanilla, and process until creamy.
✔️ Add eggs and process until smooth.
✔️ Make a well in dry ingredients and add the wet mixture. Stir until just combined.
✔️ Line muffin tins with paper liners and spray with cooking oil for easy removal.
✔️ Add batter to muffin liners 3/4 full and bake for about 15 minutes until tops spring back when touched.

#wholeliving #healthyfallmeals #breakfast #pumpkin #healthychoices #nutritiontips #fallnutrition #healthymuffinrecipes #healthylivingmadeeasy #fallflavors

Calling all chai spice fans!!

This Chai Spice Butternut Squash Muffins recipe not only satisfies your sweet tooth but also provides a host of health benefits.

🍂 Butternut squash is a great source of vitamins A, C, and E, as well as fiber and potassium.

👩‍🍳These muffins are perfect for breakfast on the go or as a mid-day snack to curb cravings. Plus, you can also add mini dark chocolate chips as an extra little treat!

Ingredients
(Makes 18 muffins)

2 lb. butternut squash, peeled, seeded, and diced
1 Tbs avocado oil (or other mild-flavored oil)
3 cups oats, quick
1 Tbs pumpkin pie spice
1 tsp cardamom, ground
1 1/2 tsp baking soda
1/2 tsp salt
1 cup almond milk, unsweetened (or other milk)
1/2 cups maple syrup
2 eggs
3 Tbs coconut oil, melted
1 tsp vanilla extract

✔️ Preheat oven to 400° F and line a baking sheet with parchment paper.
✔️Peel, seed, and dice butternut squash.
✔️ Toss diced butternut squash with oil and bake on parchment-lined baking sheet for about 20 minutes until soft. Set aside. Reduce oven to 375° F.
✔️ Add oats, pumpkin pie spice, cardamom, baking soda, and salt to your blender or food processor. Process until the mixture resembles flour. Add dry ingredients to a mixing bowl.
✔️ To your blender or processor, add butternut squash, milk, maple syrup, coconut oil, vanilla, and process until creamy.
✔️ Add eggs and process until smooth.
✔️ Make a well in dry ingredients and add the wet mixture. Stir until just combined.
✔️ Line muffin tins with paper liners and spray with cooking oil for easy removal.
✔️ Add batter to muffin liners 3/4 full and bake for about 15 minutes until tops spring back when touched.

#wholeliving #healthyfallmeals #breakfast #pumpkin #healthychoices #nutritiontips #fallnutrition #healthymuffinrecipes #healthylivingmadeeasy #fallflavors

Unlike sleeping and breathing, eating requires some deliberate engagement on our part.

We need to make decisions on what we gather, shop for, and select. That’s why mindful eating is so important - it allows us to make meaningful, clear choices about the food we’re eating and why.

Mindful eating can be a challenging topic for a lot of people, mainly because they are unsure of exactly what mindful eating means. The core principles of mindful eating are simple:

1️⃣ Bring awareness to the nourishing properties of food through the process of food preparation and consumption

2️⃣ Select enjoyable and nutritious foods

3️⃣ Acknowledge food preferences non-judgmentally and give permission to enjoy fun foods

4️⃣ Recognize and honor physical hunger and satiety cues

5️⃣ Use wisdom to guide eating decisions

These five principles can help guide you in your mindful eating journey.

What is one way you have incorporated these principles into your daily eating habits? Let us know in the comments or DMs! 💌

#wholeliving #mindfuleating #intentionalliving #intentionaleating #nutritiontips #healthyhabits

Unlike sleeping and breathing, eating requires some deliberate engagement on our part.

We need to make decisions on what we gather, shop for, and select. That’s why mindful eating is so important - it allows us to make meaningful, clear choices about the food we’re eating and why.

Mindful eating can be a challenging topic for a lot of people, mainly because they are unsure of exactly what mindful eating means. The core principles of mindful eating are simple:

1️⃣ Bring awareness to the nourishing properties of food through the process of food preparation and consumption

2️⃣ Select enjoyable and nutritious foods

3️⃣ Acknowledge food preferences non-judgmentally and give permission to enjoy fun foods

4️⃣ Recognize and honor physical hunger and satiety cues

5️⃣ Use wisdom to guide eating decisions

These five principles can help guide you in your mindful eating journey.

What is one way you have incorporated these principles into your daily eating habits? Let us know in the comments or DMs! 💌

#wholeliving #mindfuleating #intentionalliving #intentionaleating #nutritiontips #healthyhabits

Join us on November 22 for Yin + Grace: Gratitude Practice as we come together for a gentle Yin yoga session centered on gratitude and grace.

This practice invites us to slow down, breathe deeply, and reconnect with inner peace. Through grounding postures, mindful breathwork, and meditation, we’ll explore the journey from thankfulness to a sense of deep contentment.

This donation-based class (suggested 30€) supports Amigos à Mão (Friends at Hand) @amigosamao, a volunteer organization dedicated to supporting vulnerable families in our community. Through food distribution, aid, and creative campaigns, they bring hope and meet essential needs year-round.

Let’s gather with open hearts to share in a moment of gratitude and community. 🧘‍♀️💫

🗓 November 22 📍 In-studio or Livestream 🙏 Donation-based (suggested 30€, portion of proceeds going to Amigos à Mão and Care to Share local shoe box holiday campaign)
🔗 Link in bio to register!

#YinAndGrace
#GratitudePractice
#Thankfulness
#WholeLiving
#Gratitude
#Cascais

Join us on November 22 for Yin + Grace: Gratitude Practice as we come together for a gentle Yin yoga session centered on gratitude and grace.

This practice invites us to slow down, breathe deeply, and reconnect with inner peace. Through grounding postures, mindful breathwork, and meditation, we’ll explore the journey from thankfulness to a sense of deep contentment.

This donation-based class (suggested 30€) supports Amigos à Mão (Friends at Hand) @amigosamao, a volunteer organization dedicated to supporting vulnerable families in our community. Through food distribution, aid, and creative campaigns, they bring hope and meet essential needs year-round.

Let’s gather with open hearts to share in a moment of gratitude and community. 🧘‍♀️💫

🗓 November 22 📍 In-studio or Livestream 🙏 Donation-based (suggested 30€, portion of proceeds going to Amigos à Mão and Care to Share local shoe box holiday campaign)
🔗 Link in bio to register!

#YinAndGrace
#GratitudePractice
#Thankfulness
#WholeLiving
#Gratitude
#Cascais

Healthy habits are like seeds, small yet full of potential. When nurtured, they grow into giant miracles for your mind, body, and spirit. 💫 Each mindful choice, from what you eat to how you move, is a seed planted for your future well-being. 🌿

It’s easy to hold onto habits that once brought comfort or survival, but as we grow, we’re invited to shed what no longer serves us and plant new seeds that align with the person we’re becoming. 🌻

Instead of focusing on what you need to remove, try adding in healthy habits that naturally shift your lifestyle. A fresh cup of herbal tea, a nourishing smoothie, or a calming yoga session can gently replace patterns that no longer support your health and happiness. 🧘‍♀️🍵

What seeds are you planting today? ✨

#WholeLiving
#MindfulLiving
#HealthyHabits
#PlantTheSeed
#IntentionalLiving
#WellnessJourney
#YogaAndNutrition

Healthy habits are like seeds, small yet full of potential. When nurtured, they grow into giant miracles for your mind, body, and spirit. 💫 Each mindful choice, from what you eat to how you move, is a seed planted for your future well-being. 🌿

It’s easy to hold onto habits that once brought comfort or survival, but as we grow, we’re invited to shed what no longer serves us and plant new seeds that align with the person we’re becoming. 🌻

Instead of focusing on what you need to remove, try adding in healthy habits that naturally shift your lifestyle. A fresh cup of herbal tea, a nourishing smoothie, or a calming yoga session can gently replace patterns that no longer support your health and happiness. 🧘‍♀️🍵

What seeds are you planting today? ✨

#WholeLiving
#MindfulLiving
#HealthyHabits
#PlantTheSeed
#IntentionalLiving
#WellnessJourney
#YogaAndNutrition

Feliz Día de los Muertos!

In ancient Mexico, the Aztecs relied on amaranth as a staple grain, using it for tamales, tortillas, and atole. During sacred ceremonies, they even shaped statues of their gods from amaranth, maize, and agave, which were later consumed to symbolically “take the god into their bodies”.

On the Day of the Dead, amaranth seeds are offered as a nourishing snack for the spirits, a playful nod to tradition. Historically, edible skulls were crafted from amaranth seeds, though sugar has become the modern choice for these festive treats.

In case you missed it, “Nourishing Your Body with Ancient Grains” is now on the blog where you can learn more about ancient grains and get inspired with easy, wholesome recipes to bring them into your everyday routine!

#WholeLiving
#AncientGrains
#WholeFoods
#NourishYourBody
#Amaranth
#HealthyEating
#diadelosmuertos
#dayofthedead

Feliz Día de los Muertos!

In ancient Mexico, the Aztecs relied on amaranth as a staple grain, using it for tamales, tortillas, and atole. During sacred ceremonies, they even shaped statues of their gods from amaranth, maize, and agave, which were later consumed to symbolically “take the god into their bodies”.

On the Day of the Dead, amaranth seeds are offered as a nourishing snack for the spirits, a playful nod to tradition. Historically, edible skulls were crafted from amaranth seeds, though sugar has become the modern choice for these festive treats.

In case you missed it, “Nourishing Your Body with Ancient Grains” is now on the blog where you can learn more about ancient grains and get inspired with easy, wholesome recipes to bring them into your everyday routine!

#WholeLiving
#AncientGrains
#WholeFoods
#NourishYourBody
#Amaranth
#HealthyEating
#diadelosmuertos
#dayofthedead

Yes! Eat the sweets! 🍬 Enjoy the treats but choose mindfully when you do choose to indulge. Just remember, no magic potion (shot or pill!) can undo the effects of excess intake on your body. It’s not just about a sugar spike—it’s about your overall health. Work with professionals, not influencers marketing their latest supplement, to get sound education, support and personalized nutrition guidance that works for you to have a spooky season (and life!) full of thrive.

@seek_yogaandtravel
@wholelivingnutritionist
@shannonlemintier

#WholeLiving
#Halloween
#HalloweenNutrition
#NutritionTips
#Tiramisu
#Italy
#seekyogaandtravel
#yogaretreat

Yes! Eat the sweets! 🍬 Enjoy the treats but choose mindfully when you do choose to indulge. Just remember, no magic potion (shot or pill!) can undo the effects of excess intake on your body. It’s not just about a sugar spike—it’s about your overall health. Work with professionals, not influencers marketing their latest supplement, to get sound education, support and personalized nutrition guidance that works for you to have a spooky season (and life!) full of thrive.

@seek_yogaandtravel
@wholelivingnutritionist
@shannonlemintier

#WholeLiving
#Halloween
#HalloweenNutrition
#NutritionTips
#Tiramisu
#Italy
#seekyogaandtravel
#yogaretreat

Nourishing Your Body with Ancient Grains now on the blog! 🌾✨

Curious about ancient grains and why they’ve been staples for centuries? Powerhouses like spelt, millet, and amaranth are packed with nutrients your body craves, offering pure, natural nourishment.

Every time you choose ancient grains, you’re connecting to a tradition of wellness that spans generations.

These grains are not only filling and flavorful but also deeply aligned with what your body needs to thrive. They bring balance, simplicity, and nourishment to every meal.

Head over to the blog to learn more about these grains and get inspired with easy, wholesome recipes to bring them into your everyday routine!

#WholeLiving
#AncientGrains
#WholeFoods
#NourishYourBody
#Amaranth
#HealthyEating

Nourishing Your Body with Ancient Grains now on the blog! 🌾✨

Curious about ancient grains and why they’ve been staples for centuries? Powerhouses like spelt, millet, and amaranth are packed with nutrients your body craves, offering pure, natural nourishment.

Every time you choose ancient grains, you’re connecting to a tradition of wellness that spans generations.

These grains are not only filling and flavorful but also deeply aligned with what your body needs to thrive. They bring balance, simplicity, and nourishment to every meal.

Head over to the blog to learn more about these grains and get inspired with easy, wholesome recipes to bring them into your everyday routine!

#WholeLiving
#AncientGrains
#WholeFoods
#NourishYourBody
#Amaranth
#HealthyEating

“Success isn’t about what you do occasionally, but what you do consistently. When consistency becomes part of your identity, excellence follows effortlessly.”

Make consistency who you are. 🌿

It’s not about perfection; it’s about showing up each day, even when traveling and especially when you don’t feel like. Whether it’s hitting the gym on those tough days, nourishing your body, or taking a mindful pause—consistency becomes a part of your identity, fueling your growth.

What small step can you take today?

#WholeLiving
#consistencyiskey
#healthyhabits
#intentionalliving
#smallsteps
#smallstepseveryday

“Success isn’t about what you do occasionally, but what you do consistently. When consistency becomes part of your identity, excellence follows effortlessly.”

Make consistency who you are. 🌿

It’s not about perfection; it’s about showing up each day, even when traveling and especially when you don’t feel like. Whether it’s hitting the gym on those tough days, nourishing your body, or taking a mindful pause—consistency becomes a part of your identity, fueling your growth.

What small step can you take today?

#WholeLiving
#consistencyiskey
#healthyhabits
#intentionalliving
#smallsteps
#smallstepseveryday

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@wholelivingnutritionist

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