Routines That Stick - A Goal. A Workout. A Recipe.
The light shifts, the schedule shifts, the beach gets quiet. The island gets REAL quiet. Every season change is a chance for your wellness routine to slip, or to get better. We are pursuing getting better this season through REAL sustainable lifestyle choices.
The secret isn’t more willpower. It’s a routine that’s simple enough to repeat and enjoyable enough that you actually want to. It may require trying something new and getting out of your comfort zone. Be open minded about the change, possible new challenges, and new perspectives. Plus, you'll never know how good you'll feel or who you'll meet along the way, unless you try.
Here’s a little bit of everything to help you start:
A GOAL. A WORKOUT. A RECIPE.
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Routines are easier (and way more fun) with your people.
This week’s goal...
Three Walks or Runs - Thirty Minutes Each
That’s the whole assignment. You do what works for you!
Walking is the most underrated wellness habit there is: easy on the body, good for the mind, and simple to do anywhere.
I personally do it daily. I like to take Lucy early in the morning. It is our special time together and we both look forward to it.
Pick any three days that work for you.
Make it fun.
Walk or run with a friend, a group, or just disconnect and go solo.
Try a new route.
Enjoy a seasonal coffee or matcha after.
Catch a sunrise or sunset — Fall light is gorgeous.
Want to REALLY try something new?
Join The Mermaid Club.
We are meeting up this Sunday for our third swim.
Easy workout
The 20-Minute Reset
My workouts for myself and my clients are challenging, full body, and ones that you can pretty much do anywhere. This is a great one that you can take with you anywhere or just do at home.
Want more of a challenge or have more time?
Warm-Up with a run, jump rope, or cardio of choice.
Add dumbbells. Add the band.
Have questions? Don't be afraid to ask.
Let me know how it goes!
Easy Recipe
One of my favorites to enjoy after a long run or on a quiet weekend morning. This recipe is nourishing, delicious, easy, and versatile.
Before the holidays...
Start now, enjoy more later!
The holidays are a little over a month away, and that’s the perfect amount of time to build a routine that feels good.
Not to earn the pie, but to feel strong, energized, and steady going in.
When your movement and meals are already part of your week, dinners and special occasions get easier to enjoy fully. You can savor the stuffing, say yes to dessert, and skip the guilt, because the foundation is already there.
Start small.
Three walks, one workout, one good meal.
Then let it build.
With love and salt air,
Katie
🧜🏻♀️ ☀️ 🌊