Here and Now Wellness

It stinks when you're running out of the house to work and you haven't got good-tasting, healthy food ready to take with you... . because you're busy, you're tired, and you just didn't have time or prioritize making something the night before. . Soups are some of the best things you can make in big batches and freeze for times like these. Each time you make a soup, double the serving size and put 2 or 3 containers away in the freezer. You'll thank yourself later!... . New! Creamy Coconut Chicken Rice Soup recipe posted on the website! . hereandnowwellness.com/nutrition/recipes . #healthysoup #healthyrecipe #cleaneating #recipeideas #recipe #yummysoup #nutritionist See more

An excerpt I came across today about living in balance, and giving and receiving... so good! This excerpt comes from Nathan Crane (award-winning author, inspirational speaker, and filmmaker in the health field).

Rented a fat bike today from @redresort and loved it! So fun to bike while it's snowing.. still hard work but softer when you fall! . Also bought a new bike for the Summer today, shown in the second picture. Excited to ride again.. . #fatbiking #fatbike #wintersport #winterexercise #winteractivities #snowseason #wintercardio #mountainbiking

It is often said that having a gratitude practice is beneficial for your happiness. . Sometimes it's tedious to simply think or write down answers to the broad question "what are you grateful for?" . The following is a more specific gratitude prompt that you can use to journal about, or simply think/meditate on.... . I'll be starting to post more like this on the blog at www.hereandnowwellness.com. . #gratitudeprompt #gratitudepractice #gratitudeattitude #gratitude #gratitudejournal See more

New guided meditation added to the website! . Less than 15 minutes long, this meditation will help you become aware of what it feels like in your body when different emotions arise! . By contrasting and opposing emotions, your awareness of the effects on your body will be improved.... . You will be able to recognize the importance of holding on to positive emotions and the power of training your mind to think more positively. . Sink in, breathe, and enjoy this practice: www.hereandnowwellness.com to listen . Also, a new 28 Days of Healthy Living Group starts tomorrow, January 3rd! Join an inspiring group of people who motivate each other in living their best lives! Contact me for details! . #meditation #freemeditation #guidedmeditation #meditate #mindtraining See more

New group starting Sunday, January 3rd!!! So pumped to start prepping lots of healthy meals and continuing with lots of outdoor exercise, and weights! :) Also, for self-care my focus will be on encouraging gratitude practices (with journal prompts) and meditation!... Who's in for January 3rd to January 30th?!?!

Felt so many "aww" moments out here at the Waterline trail this morning while looking at the beautiful scenery and hearing the sounds of the stream; and as the dogs looked at me I got continuous hits of oxytocin! . I read somewhere, and I think it was from this course called The Science of Happiness through Berkeley University that I took when I lived in California a few years ago, that one measure of happiness is the number of "aww" moments one felt. . I summarized each ...chapter from the course and put them on my blog if you're interested in seeing them. Find the first summarized article here: . https://hereandnowwellness.com//177-is-it-realistic-to-str . ALSO, if you want to join a motivated group of individuals wanting to support and encourage one another in ramping up their exercise and nutrition, and overall health regime after Christmas, then join our next 28-Days of Healthy Living Group! . More details here https://hereandnowwellness.com/shop-the-programs/ See more

If you're missing the gym, and want to do some short home workouts that only take about ten minutes to do, check out these suggested workouts on my blog: . https://hereandnowwellness.com/fit/ten-minute-home-workouts . There's a short video showing how to do each exercise, and please note, these videos have been sped up so you can quickly see the movements before you begin!!... . Please don't try to go through the exercises this fast. Slow and controlled is best and harder on the muscles. It also helps you focus on feeling the muscles working (mind-body connection). . #homeworkouts #homeworkout #homeworkoutplan #workoutmotivation #homeexercises #cardio #abs #chest #back #yoga #legs #butt #workout See more

Yummy chopped salad with homemade sunflower seed dressing! Followed up with Brussels sprouts and chicken for a main course.. This is a wonderful dinner combo. . Salad Ingredients: mixed greens, celery, tomato, carrots, cucumber, red cabbage, onion, green pepper, and radish). . Homemade Sunflower Seed Dressing here - check out the recipe at... . www.hereandnowwellness.com . You can make many homemade salad dressings out of nuts and seeds, and avoid less healthy oils that are found in most store-bought dressings! Try it out! . #eathealthy #saladrecipe #saladdressing #healthyrecipe #healthyrecipes #saladdressingrecipe #mealplanning See more

Tonight it was a Thai Red Curry Chicken Noodle Bowl for dinner. So delish!! Recipe coming soon to the blog... . #healthyrecipe #eatwellfeelwell #foodphotography #nutritionmatters #healthyeating #healthydiet #healthyliving

12 Days of Castlegar WELLNESS Christmas GIVEAWAY! How to enter: - Like the giveaway photo! - Tag a friend (separate tags for additional entries)... - Share for an extra entry! - Follow all of these accounts: @dr.tphillipson @justinkanigan_acupuncture @kootenayintegratedhealth @mountainvalleypolefitness @oranjcastlegar @fitbox.castlegar @mothernaturescastlegar @kootzroots @wanderinggreekoven @maritaharinen @humblebeancoffeeco @theroastedchickpea See more

I looove nature, and this morning's early walk just made my day! . Good company, great fresh air, and an amazingly beautiful forest trail. . Grateful.... . PS I wore cramp-ons and some parts of the trail were a little bare, but a lot of parts were very snowy. Coming down, I was able to jog with the cramp-ons, which felt awesome! . #winterhiking #winterhikes #merrycreek #trails #forests #dogsofinstagram #enjoywinter See more

A couple inspiring little messages to listen to sometime.. maybe when you're in the car sometime.. https://open.spotify.com/track/0wYpAGM31hQRfQFsbL3rZt https://open.spotify.com/track/16IfXAWlU3Mzj9kaUHz8cQ... I went snowshoeing (well actually I just wore cramp-ons because it ended up being so icy and packed down) today and saw a moose on the way home!! About a week and a half ago I saw a bobcat too - also on the side of the road! It was pouring rain when I got up there today, but it was amazing and I don't regret going. I prioritized some outdoor activity and also connecting with people and doing less, so I could build up my spirits. It felt so good and I want to keep doing that over the next few weeks - to make for a good holiday. I also want to make time for the people who really lift me up.

*Free 1-Day Meal Plan with Shopping List* . With the Covid-19 pandemic being heightened, I believe taking care of the world starts with taking care of ourselves. . Making homemade meals is a fantastic way to practice self-care and care for our families.... . Visit my website www.hereandnowwellness.com for a free 1-day meal plan with shopping list that will yield enough food for four days! . #mealplan #homecooking #healthyliving #covid_19 #freemealplans #eatwell #healthyeating #mealplans #nutritionist #selfcare See more

Yesterday's sunshine So grateful for that snowshoe... I could've easily done work instead but I prioritized nature. . If you've been experiencing stress lately, there's no better way, than getting out in nature, to help you relax! . It also really helps me to meditate. Lately, I've been playing meditations in my car as I drive around. It reminds me to breathe deeply.... . Check out my free guided meditation called "Connect to your Higher Self" on my website, and on Spotify! . www.hereandnowwellness.com//1105-connect-to-your-higher-se . #snowshoe #meditation #guidedmeditation #naturelover #snowshoeing #wintersunshine #stressmanagement #relaxationtips See more

Saturday's snowshoe with Charlie and Cooper. Lucky to have these boys' company out on the trail! . Today (Sunday) was a ski day, and a workout at the gym. Felt so good to ski Benshaw Trail, then climb up Pine Trail (even though it was long!) and glide all the way down Huckleberry and Zig Zag. The second day skiing felt 1000 times better than the first day out, too! Yay! . When skiing today, I practiced short strides on the balls of my feet (like a jog motion) when climbin...g, and quick poling to help get up the hills. Sometimes I still had to herringbone up though. . Black Friday sale on all programs still on until end of Day Wednesday! Check them out here: www.hereandnowwellness.com/shop-the-programs . #snowshoeing #mountainair #outdoorexercise #snowshoe #getoutsideinwinter #getfithavefun #cardio #outdooradventures #crosscountryskiing #crosscountryski #winteractivities See more

I've been fueling up with an Easy Cabbage, Beef, and Cheese Casseole over the past few days. There are two versions I use for this recipe - one of which only involves 5 ingredients! It only takes half an hour to make, too! . Find the recipe online here: www.hereandnowwellness.com . !!Black Friday Sale on for another few days!!... . Check out my 28-Day Meal Plan and my 4-Part Meditation Series! Save $ and think about these options for a Christmas gift, too! . #healthyrecipe #healthydiet #mealplans #blackfriday #blackfridaysale #shopsmall #shoplocal #shopsmallbusiness #nutrition #dietplan See more

Legs and Shoulders Gym Workout . 3 set of each, approx. 15 reps of each . Back Squats... Dumbbell Shoulder Press Barbell Sumo Squats Hamstring Curls (machine) Rear Delt Flies (machine) Walking Lunges with Dumbbells Alternating Front/Shoulder Raises . I alternated the back squats and the shoulder presses, the sumo squats and the hamstring curls, and the walking lunges and alternating front/shoulder presses to keep things more interesting. . #gymworkouts #legsworkout #shoulderworkout #fitness #fitnessjourney #gymworkout #strengthtraining #gymmotivation See more

Here and Now Wellness Black Friday starts NOW! Enjoy 25% off my Eat Your Way Healthy Meal Plan, my 4-Video Meditation Series, my 28-Days of Healthy Living program, and my customized fitness and meal plans! . Visit www.hereandnowwellness.com and use the code blackfridaysale until Dec.2nd! . #blackfriday #blackfridaysale #shopsmall #shopsmallbusiness #fitnessmotivation #fitness #fitnessjourney #nutrition #dietplan #mealplan

Had my first cross-country ski on Sunday at the Paulson @castlegarnordicskiclub ! It was such a beautiful, clear day and a great way to connect with nature and get a good hour of cardio in, first thing! . Aerobic exercise or cardio training increases our efficiency in breathing during exercise and at rest. . I'm excited to go every week from now on. ... . Check out www.hereandnowwellness.com for more on my day, plus a practical tip on gliding when you ski! . #crosscountryskiing #cardio #cardioworkout #outdooradventures #naturelover #winteractivities #wintersports #wintersport #crosscountryski #fitnesstips #crosscountryskiing See more

My friend Sheri @lunarlovewithkootenaysky eats really healthy and has tons of great recipes. She makes this delicious Thai soup that is quite flavorful and full of veggies! . Find the recipe here: www.hereandnowwellness.com/nutrition/recipes . #lowcarb #healthysoup #souprecipe #healthyfood #lowcarbcooking #healthydiet #nutritionist #healthyrecipes #healthysoup

Such great workouts at the gym lately, lifting heavier weights. Feels so good! . It boosts your energy and makes you feel so strong. . I'm starting to put together some printable four week workout programs that you can take to the gym. PDFs with pictures and short descriptions... Looking forward to sharing these soon. Hopefully in time for the New Year!... . #strengthtraining #gymworkouts #workoutprograms #fitnessprograms #castlegarfitness #fitnesscastlegar #westkootenays #weightlifting #weighttraining See more

The other day my friend Steph and I made Kayla's @theroastedchickpea Chocolate Energy Bars! They were so easy and delicious - and I felt so good after eating them. . Find the recipe on my website here: https://hereandnowwellness.com/nutrition/recipes . Try them out yourself!... . #healthysnack #snackideas #castlegarbc #nutritionistcastlegar #healthydiet #healthyrecipes #healthysnackrecipe #eatwellfeelwell #westkootenays #nutrition #dairyfree #vegetarian See more

It was a beautiful snowshoe adventure up at Strawberry Pass this morning! . Wow, how invigorating and great to get up and out into that fresh, clean mountain air! . Check out my blog and read the rest of my story from today at www.hereandnowwellness.com/fitness/general-fitness... . Also, with the new covid protocols becoming stricter again for the province of BC, please check out my *online* 28 Days of Healthy Living group! . Gain support in living a balanced and healthy life during these challenging times! New group starts Dec. 13th and a special sale will be starting on Nov. 27th, Black Friday, for it! It will run for 3 days. . #snowshoeing #mountainair #outdoorexercise #covidsafe #destress #feelinvigorated #castlegarbc #fitnesscastlegar #castlegarfitness #onlinehealthprogram #homeworkoutprogram #virtualfitness #onlinefitness See more

Tonight I was so lucky to be able to do my second Lu Jong yoga class with my friend Corri. Corri just completed her Lu Jong yoga training and I have earned so much from her in just a couple sessions. . Lu Jong yoga is a Tibetan form of yoga. Lu Jong means "body training" and is a foundational practice in Buddhism. It is based on principles of Tibetan Medicine and the understanding that the body must have a certain degree of balance and openness in order to progress mentally ...and spiritually. . Soon Corri would like to start teaching these classes and sharing what she learned. Yay! It is a beautiful practice and one that is so healing for the mind and body, as I can already attest to after just two classes! . #lujong #lujongyoga #yogapractice #castlegarbc #castlegaryoga #yogacastlegar #westkootenays #healthyliving #meditation #mindfulness See more

A sample of just a casual Buti yoga sesh in the kitchen! . Every Monday at 7 pm at @kootenay.sol.yoga in Trail. Buy a punch pass to make it more affordable. The passes are shareable, too! .... #butiyoga #homeworkout #workoutbuddies #getfithavefun #friendstime #exercisebuddy #homefitness #butiyogatribe See more

New recipes uploaded to the website! Coconut Curry Pumpkin Soup and Morning Glory Muffins! . Check them out here: www.hereandnowwellness.com/nutrition/recipes . Also, I now have a simple meal plan called Eat Your Way Healthy available for purchase! It is designed for four weeks and is full of delicious recipes! ... . Keep it in mind for a Christmas gift too! www.hereandnowwellness.com/shop-the-programs/meal-plans . #healthyrecipes #mealplans #nutritionist #castlegarbc #westkootenays #healthyeating #healthymealplans #christmasgiftideas #souprecipe #muffinrecipe See more

It's been feeling good to get back in the weight room recently. I love lifting heavy sometimes - the muscle stiffness after, the endorphins during, and that out-of-breath feeling when you're pushing yourself! You feel strong and confident after! . #weightlifting #workouttime #workoutmotivation #castlegarbc #fitnesscastlegar #castlegarfitness #healthylifestyle #kootenays

Such a great walk/jog at the Waterline this morning with @jadee.may . Excited for tonight's Buti Yoga at @kootenay.sol.yoga with @kaleighmb and @indigo_valley_interiors @kootenay.sky .... #runwithfriends #castlegarbc #fitnesscastlegar #castlegarfitness #trailrun #outdooradventures #hikingbuddies #coldfreshair See more

Throwback to a beautiful Summer day on the Monica Meadows Trail. . #nature #bcisbeautiful #mountains #alpine #hikingtrails #beautifulbc #memoriesforlife #livelife #liveyourbestlife #outdoorslife

5-Ingredient Energy Balls are an inexpensive and sustaining snack for students and busy people that are on-the-go! If you don't have much time to prepare food then this is the perfect recipe for you! . Get the full recipe on my blog at www.hereandnowwellness.com//nutrition/1056-5-ingredient-en . Huge shoutout to Dinesh @thateastindian for shooting and editting this video ! ... . #nutritionistcastlegar #foodprep #healthysnacks #healthysnackrecipes #inexpensive #quickandeasy #healthyrecipes #healthyrecipeideas See more

What to do if you run out of milk and don't want to go to the store! Make banana milk! Find the recipe here:... www.hereandnowwellness.com//1064-what-to-do-if-you-run-out #healthydrinkrecipe #healthysweetdrink #healthybeverages #nutritionist #castlegarbc #healthylifestyle

These last few weeks I've been consuming a lot of sugar and processed food. Dairy Queen blizzards after long bike rides are really yummy! Haha Being real with you ... And today is my first week off for Summer. After a busy few months, I'm feeling inspired to cook/bake/meal prep since I have more free time!

Beautiful afternoon/evening boat ride @kaleighmb . #boating #arrowlakes #castlegarbc #westkootenays @ Arrow Lakes

Brilliant Overlook with @jreynolds862 And Coop! @ Brilliant Overlook Trail

Fun day on Mr. Green Jeans with @k_j05 @awoodhou5 @jennybenner Perfect evening ride to end the day!

Lovely day on the Blue Elephant Trail with @stephanie.batty.bella ! You are amazing and I love spending time with you! #friends #rosslandbc #mountainbikinglife #foresttherapy #selfcareroutine

What a fun experience to be a part of the HerHQ Virtual Online Summit this past week! Thank you for the opportunity to share my home workouts and to connect with other amazing people, @amyquinkoenen @herhq.ca . I got a chance to be inspired by @alisha_dawn_higgins and @igniteokanaganwomen and @capricious_fitness and @samantha.trarback . #wellness #virtualsummit #liveyourbestlife #inspiration #wellness #holistichealth #castlegarbc #trailbc #rosslandbc #nelsonbc #healthylifestyle

Perfect day equals hike - bike - run - yoga - fire #outsideallday #forestlife #happinessishere @ Castlegar, British Columbia

Filthy ride in Rossland yesterday! What a crazy mix of sun and rain.. . #weekendmode #biking #dirty #rosslandbc #mudforfun #mountainbiking @ Rossland, British Columbia

It has been a long time since seeing you ladies!! So great to catch up!! @christinawcreations @saba_root @sjoy9

The first mindfulness/meditation session recording is up on the website! If you bought this add-on then log in and watch! . Interested in participating? Go to www.hereandnowwellness.com/meditation . #mindfulness #meditation #onlinemeditation #onlinemindfulnessgroup #slowyourmind #breathe #practicemeditation

Finding it hard to eat healthy?! This might be why! . We are now offering 1-day meal plans in packages of 7, every month that are simple and easy, and realistic! We are working on a vegan one for this next month! . Purchase at www.hereandnowwellness.com/meal-plans... . #healthyeating #cleaneating #mealprep #howtoeathealthy #nutritiongoals #simplediet #dailymealplans #meslplans #nutritionist #castlegarbc #nelsonbc #trailbc #kootenays See more

Dancer pose #natarajasana @melzeboroff @drikiedrix thank you for this photo! #trail #nature #yogis #viewpoint #castlegarbc #dovehill #yogalove

How can we help each other prioritize and accomplish our health and fitness goals, without stress, when our lives are so busy?!! . I've talked to some people about how they're afraid that the challenges might actually make them feel worse or stressed out if they don't do as much as they would like each week. Is it the points system and the competition that causes this? . What are your thoughts and ideas?... . #healthyliving #fitnessgoals #healthyeating #outdoorexercise #selfcare #balance #successhabits #howtobesuccessful See more

Starting this Thursday! 12-1 pm. So pumped! . Join now at www.hereandnowwellness.com/meditation . Practice being more mindful and meditating regularly. It's much easier to attend a group than to do it on your own, and research shows that meditation improves our ability to think more clearly and make better decisions.... . $54.99/mo and $36.99/mo for students! Discounts for 28-day challenge members, too! . #onlinemeditationgroup #meditationgroup #meditation #meditate #mindfulnesspractice #mindfulnessmeditation #mindfulness See more

Beautiful start to the morning and the first day of the next 28-day challenge with one of my besties! @brilliantoverlook @stephanieconroy_indigo . Did you know I'm now offering outdoor classes and guided hikes/bike rides/trail runs/yoga?! . Check out the schedule and join one class at a time, or on a monthly unilimited pass! www.hereandnowwellness.com/outdoor-activities ... . #28daychallenge #outdoorhiking #guidedhikes #kootenaylife #castlegarbc #trailbc #nelsonbc #outdooradventures #outdoorgroupfitness #outdoorgroupexercise @ Brilliant Overlook Trail See more

Congratulations to the winners of our 2nd 28-Day Healthy Lifestyle Challenge! These ladies put in a lot of effort this month with their home workouts/yoga videos, outdoor activity, healthy eating, and self-care! Stephanie Conroy Shawna Joy Villa Dow Stacy Nichvalodoff Kandy Schroder

Have you found that physical activity and sports really help you with challenges in your everyday life? I've found that learning how to deal with tough uphill runs or biking, or playing a sport like soccer or volleyball teaches you how to think better about competition and challenges at work, for example. . Let me know! . #benefitsofexercise #benefitsofsports #mindsetiseverything #mindset #physicalactivity #physicalactivityandhealth #fitness

Book an outdoor hike, bike, trail run, or yoga class with me! . www.hereandnowwellness.com/outdoor-activities . This schedule is for the next two weeks and starting in June, I would like to add more! What times and activities/classes would you like to see?... . #guidedhikes #guidedbikerides #trailrunninggroups #outdooryogaclasses #28daychallenges #outdooradventures See more

Made it nearly to the top of Green Jeans today! Good to see ya @kschwabs ! #mountainbiking #muddy #cardioday #trailriding @ Merry Creek

Meal plans are ready and going on the website now! Start practicing healthy eating one day at a time! We've broken things down for you and are offering 7, 1-day plans, each with a shopping list, in order to keep things simple and easy! #mealplans #healthyeating #cleaneating #mealprep #mealplanning #mealprepideas #nutritionist

"Our attitude in the face of life’s challenges determines our suffering or our freedom. Tara Brach Join now at www.hereandnowwellness.com/meditation ! My friend Erin is leading a group meditation workshop online, weekly for Here & Now Wellness! It will help you settle your mind and come back into a place of peace and calm. ... This will be a mini guided series highlighting the teachings of mindfulness teachers like Tara Brach and Eckhart Tolle. Erin will be hosting 4 guided discussions on: 1. Bringing stillness to your busy mind with tools for tapping into the present moment 2. Softening difficult emotions by practicing self soothing 3. Breaking free of overwhelm while still achieving your goals 4. Resolving conflict in a way that brings people closer rather than pushes them away. On each call, there will be a guided discussion on the topic, education on a specific mindfulness tool you can use right away, and a reflection and meditation to practice using the tool. You’ll also be connecting with like minded people and learning from each other, which may be the best part of it all. Join now at www.hereandnowwellness.com/meditation ! #meditation #mindfulness #weeklymeditation #meditationgroup #onlinemeditationgroup #onlinemeditation #castlegarbc #westkootenays #kootenaylife #trailbc #nelsonbc

Starting on Monday I will be offering small group hikes, bikes, runs, and yoga (practicing social distancing with less than six people)! Get outside with me to relax and build strong lungs, while breathing in fresh air! Note: Monday is also the day that we'll be starting a new 28-Day Healthy Lifestyle Challenge! #outdoorexercise #outdoorfreshair #castlegarbc #castlegarfitness #westkootenays #personaltrainer #groupfitness #castlegaryoga @ Castlegar, British Columbia

Are you getting enough essential fatty acids!? Omega 3 and Omega 6 essential acids are extremely important for our health. Most people get enough Omega 6 in their diet through eggs, oils, nuts and whole grain wheat. But, many people are lacking in the very important Omega 3. Omega 3's are found in fatty fish and flaxseeds. Try putting some ground flaxseeds on top of salads to get them in. They can also be supplemented using a high quality Omega 3 supplement, such as Nutrasea. #28daychallenge #hereandnowwellness #healthandwellness #nutrition #exercise #motivation

Riding with @ashdesh today at Dove Hill! "Acknowledging the good that you already have in your life is the foundation for all abundance" -Eckhart Tolle... What are you grateful for? Me? The beautiful place we live in! #28daychallenge #mointainbiking #hereandnowwellness #healthandwellness #nutrition #exercise #motivation @ Dove Hill

Running in Sooke, BC

Great hike up the Antenna Trail for the first time with @neufeldbrian and Kimchi! What a nice trail with beautiful views! #montrosebc #hikingadventures #naturepic #kootenaylife #hikemoreworryless #hikingwithdogs @ Montrose, British Columbia

Check out the new recipe in the 28-Day Challenge recipe library for Cheesy Cauliflower Nachos! Cauliflower has gained popularity as a healthy alternative for many different high carb recipes. Cauliflower has load of antioxidants and also has anti-inflammatory properties. #28daychallenge #hereandnow #healthandwellness #exercise #cleaneating

When you find yourself getting stuck with poor self-talk that does not serve you, remember to love and show yourself affection. You can think of mantras that will help you step above that negative feeling. You can also write little "notes to self" and leave them in places that you see frequently during the day to remind yourself that you are enough! #lovenotes #mantras #loveyourself #yourareenough #youarestrong #youareworthy #hereandnowwellness #healthylifestyle #28daychallenge

Look at how many people are doing the challenge and racking up points for workouts, outdoor exercise, cooking healthy meals, and self-care! So proud of all of you! Keep up the amazing work! More workouts and recipes are being added now and always! Prizes for this challenge include 1) $125 of home fitness/yoga equipment, OR a gift certificate to @mothernaturescastlegar, 2) a Yedi rambler tumbler from @mallards_sfs along with a @sesamemucho_ Salsa of your choice, and 3) a @happ...ygutkefir Kefir Fermentation Kit with Coaching from Leeza Zurich plus a package of Hydrogels from @official_neora @andrea_lee_lamont Thinking of joining our next 28-day challenge?! It starts Monday, May 18th! Mark your calendars and we've got some new premium add-ons to help you stay so healthy this Summer! Think daily meal plans and running plans with coaching.. possibly some outdoor social distanced hike/yoga sessions too! #28daychallenge #healthylifestyle #onlinefitness #onlinefitnessprogram #onlinewellnessprogram

Do you want to know the most efficient strength and cardio indoor exercise? Burpees! Burpees are a full-body strength exercise. You will work your arms, chest, abs, back, glutes, and hamstrings; plus you will improve your cardio. You don't need equipment.... #burpees #fitnesstip #exerciseidea #cardio #strength #efficientexercise #workoutmotivation #28daychallenge #hereandnow #healthandwellness #homeworkouts #onlinefitness

Not many people are aware that fruit should be eaten alone. If fruits are eaten with a meal, digestion of them is slowed and can lead to fermentation in the stomach which causes uncomfortable gas and bloating! It can also impede the absorption of nutrients. Try to eat fruit in the morning and wait at least an hour before eating anything else. Thanks @nikkig1988 for providing this tip! #28daychallenge #hereandnow #healthandwellness #exercise #cleaneating #nutritiontiptuesday #nutritionist #castlegarbc #fruitinfo #digestionsupport @ Castlegar, British Columbia

Check out this amazing video by Here & Now Wellness Videographer Dinesh Kinger! He is so inspiring and good at what he does! https://youtu.be/Hdl7xnHwktc #life #observations #healthyoutlook #philosophy #balance

New 10-Exercise Workouts designed by @nolan_percival are going to be uploaded soon! Nolan has been involved with sports his whole life- and is currently focused on hockey with the Selkirk Saints! He has tons of experience lifting weights and designing programs. #28daychallenge #homeworkouts #onlineworkouts #homefitness #healthylifestylechallenge #resistancetraining #weightlifting

Meditation can make you have a younger brain to grow new neurons, contrary to the antiquated theory that was once said this was impossible." Dr. Joe Dispenza Would you like to have a weekly online group meditation? Put your comments below! #meditation #joedispenza #groupmeditation #healthyliving #stillness #justbreathe #stillness #28daychallenge #hereandnow #healthandwellness

Challengers, if you like a certain workout or recipe on the website, did you know that you can save your favorites?! #workoutchallenge #28dayfitnesschallenge #28daychallenge #healthylifestyle #workouts #recipes

Here & Now Wellness- The choice of name for Here & Now Wellness really came about for two reasons: 1) It eludes to the idea of being in the present moment, which is SO helpful for one's mental health, and 2) It encourages people to start focusing on their well-being NOW- to get up and move, to be outside, to eat better, to take time for self-care, and to socialize/connect with others! #wellnessbusiness #healthylifestyle #balancedlifestyle #fitnessbusiness #nutritionbusiness #yogabusiness #longevity #gratitude #hereandnow #bepresent #bemindful #livenow #starttoday #values #businessvalues

Check out the website for a delicious slow cooker granola recipe! Can be stored in a jar in the cupboard for up to 2 weeks or can be frozen for up to 2 months. Great for meal prepping! https://www.hereandnowwellness.com//948-slow-cooker-granola #hereandnowwellness #healthandnutrition #28daychallenge #slowcooker #granola