Showing posts with label MAKE Wellness. Show all posts
Showing posts with label MAKE Wellness. Show all posts

Let’s be honest: the idea of a "perfect" morning routine is often created by influencers who wake up at 4:45 AM, journal in cursive, and drink hot lemon water with turmeric while meditating in a linen robe.

That’s not my vibe.

But as someone who supports teachers and writes curriculum full time, I do need structure. I need energy. I need focus. And I need something I can actually stick with - even on mornings when I oversleep or my brain feels like static.

So here it is: my simple, realistic, teacher-approved morning routine that helps me feel grounded and energized without taking over my life. And yes, there’s still room for coffee.

🚪 Step 1: Start With Hydration

Before I even touch coffee, I mix up a packet of MAKE Hydrated or Fit + Hydrated with cold water.

It tastes like a spa day and gives my body:

  • A head start on hydration

  • Support for bloat and digestion

  • A gentle energy boost (especially Fit + Hydrated!)

Even when I wake up tired or groggy, this is step one. Because when I feel better, it’s way easier to make better choices for the rest of the day.


📅 Step 2: Check My Top 3 (Not My Inbox)

I used to scroll emails, social media, and notifications the second I opened my eyes. Now, I open my planner or Wellness Tracker (AKA Google Keep) and write down just 3 things:

  1. One Must-Do task

  2. One Feel-Good task (something just for me)

  3. One Let-It-Go task (because letting go is also a task!)

This gives me focus and helps me avoid falling into a reactive spiral.

Bonus: I use Google Keep or a sticky note if I’m short on time.



🙌 Step 3: Move for 5–20 Minutes

I don’t always do a full workout in the morning, but I do move. Some days it’s a quick walk on the walking pad, some days it’s a few stretches or a strength circuit. It gets my blood flowing and tells my brain: "We’re awake and we’re doing things."

Even 5 minutes counts.



☕ Step 4: Enjoy the Coffee (No Shame)

Yes, I drink coffee. But I don’t let it be the first thing that hits my stomach anymore. I’ve noticed a huge difference in energy and mood when I hydrate first and give myself a few quiet moments to get centered before caffeine kicks in.

Coffee becomes a treat, not a crutch.



📆 Want to Try It?

If your mornings feel rushed, chaotic, or just plain non-existent, try building a routine that works for you.

You can use my free Weekly Planner or this simple formula:

  • Hydrate

  • Ground your mindset

  • Move

  • Then caffeinate

It doesn’t need to be perfect to be powerful. Start small, and build from there.

Let me know if you want to know how I use MAKE peptides to feel focused without feeling frantic.

You don’t have to wake up at 4AM to have a strong start. You just need a system that supports you.

Read more »

Jessica

Day 2 is all about starting strong—before coffee.


Drinking 20 oz of water before 10 am can kickstart your energy, help with digestion, and even improve focus. It’s one of the easiest ways to take care of yourself before the chaos begins.


💡 Bonus Tip: Add lemon or electrolytes for extra benefits. I love mixing in my MAKE Hydrated and Fit peptides to really fuel my mornings!


Start the habit: Keep a water bottle by your bed or set a phone reminder. Simple tweaks = big wins.


Can’t get in 20 oz? Do 10. Or even just 8. The point is to drink water first thing in the morning to get your body up and going. 


📥 Grab the free Reset Guide with daily trackers and bonus tips to help build your hydration habit!



You’re already 2 days in. Let’s keep the momentum going!

Don’t forget to have your Daily Reset Time. Drink some more water while you’re at it!

Day 3 drops tomorrow 👏


Read more »

Jessica

Let’s be real: Teaching is exhausting. Working from home is exhausting. LIFE is exhausting.

But I’ve found a tiny 3-minute window of peace that helps me reset before or after the chaos. No fancy supplements (okay, maybe one), no long routines—just three simple steps.

Here’s my 3-minute reset routine to shift from "go-go-go" to "okay, I can do this."


Step 1: Hydrate with Purpose (1 minute)

I mix up my MAKE Hydrated or Fit + Hydrated peptide powder with cold water. It tastes amazing, helps fight fatigue and bloat, and gives my body a head start on hydration and recovery.

Bonus points: Use a fun cup, metal straw, or fancy ice to make it feel like a mini treat. Sometimes the vibe matters more than the function.

Step 2: Phone Face-Down + Breathing (1 minute)

I flip my phone screen-side down, sit up straight, and breathe.

  • Inhale for 4 counts

  • Hold for 4 counts

  • Exhale for 4 counts

Repeat 5 times. It slows my heart rate and quiets my racing thoughts. I sometimes say this to myself:

“I can’t do it all, but I can do what matters most right now.”


Step 3: Pick 3 Priorities (1 minute)

On a sticky note, whiteboard, or Google Keep, I write down:

  1. One must-do task

  2. One feel-good task

  3. One let-it-go task (yes, letting go is a task)

This keeps my day anchored. It doesn’t matter if I have 15 things on my to-do list—these three give me direction without overload.


Why It Works

This tiny reset doesn’t need a 5 am wakeup or a $200 yoga mat. It just brings me back to me.

Whether I’m walking back into my office or getting ready to crash after a long day, these 3 minutes make me feel grounded, calm, and (semi) in control again.

Small steps. Big difference.

Read more »

Jessica

Spoiler: You don’t have to rely on a 3rd cup of coffee to feel human by lunchtime.

When I was teaching full-time, I didn’t know what peptides were. I just knew I was tired — like, bone-deep tired. Every. Single. Day.

Back then, I thought exhaustion was just part of being a teacher. The stress, the bloating, the brain fog — I assumed it was normal.

Now that I’ve left the classroom and started focusing on my health, I’ve discovered something that would’ve changed everything: natural peptides.

🧠 First of All, What Are Peptides?

Peptides are short chains of amino acids — basically, tiny building blocks your body already uses to support things like:

  • Energy

  • Focus

  • Sleep

  • Digestion

  • Inflammation control

The peptides I use now (from MAKE Wellness) are all-natural, made from real ingredients, and come in powder packets I mix into water — kind of like a hydration drink, but way more targeted. Some of them also come in capsule form. 


☕ What I Used to Do: The Coffee Spiral

Raise your hand if this sounds familiar:

  • Wake up tired

  • Drink a huge coffee

  • Teach 5 hours straight

  • Hit a wall at 1:00

  • Reach for more caffeine

  • Crash by 5:00

  • Still can’t sleep

Coffee worked temporarily, but I was jittery, bloated, and totally drained by the time I got home. And I was still exhausted the next morning.


💧 What I Do Now: Peptides for Energy, Focus, Bloat Support & Calm

Swapping out my third (okayyyy… sometimes fourth) cup of coffee for natural peptides was a game-changer. I still get the energy and focus I need, but with none of the crash, jitters, or anxiety spiral that used to come with it. Here’s what I use now, and what it’s helped me reclaim:

⚡ 1. Energized – Clean, Sustained Energy

This powdered peptide gives me a gentle energy boost (yes, it has a little caffeine) without the spikes or crashes. I sip it mid-morning — usually when I start diving into curriculum writing or back-to-back Zoom calls. It sharpens my focus without making me feel anxious or wired.

🧠 Bonus: I take it with Focused (capsule) for even more mental clarity when I really need to dial in.

🔥 2. Lean + Fit + Hydrated – Bloat Relief, Recovery & Daily Support

Every morning, I mix Fit (for muscle recovery) and Hydrated (for electrolytes + bloat support) together in water. They taste great combined and keep me feeling clear and balanced all day.

Alongside that, I take Lean (2 capsules) which supports metabolism, reduces bloating, and curbs my appetite — naturally, without stimulants.

Together, these have helped me feel lighter, stronger, and way less sluggish by midday. 

😴 3. Calm – Nighttime Wind-Down

This is the powder I pour right onto my tongue every evening before bed. Calm helps me actually relax after a full day of screens and task-switching. I stop scrolling 30 minutes before bed, take Calm, and let myself wind down.

I sleep deeper, wake up earlier, and don’t feel like I’m dragging through the first part of the day anymore.

🙋‍♀️ What I Wish I Knew Back Then

If I could go back and tell my teacher-self anything, it would be this:

“You’re not lazy. You’re not bad at routines. You’re not a bad teacher because you can’t get everything done in your school day. You’re just exhausted, and your body needs real support, not just more caffeine.”

These natural peptides have helped me feel more like myself again — not because they’re magic, but because they support the parts of me that were constantly running on fumes.


🎁 Want to Try My Routine?

I’ve put together a quick guide that shares:

  • My exact peptide routine (when I take what, and why)

  • How I pair it with meal prep, walking, and hydration

  • Links to check out the science and ingredients behind MAKE Wellness peptides

📥 Want it? Grab it here.

💬 Final Thoughts

Whether you’re in the classroom, at home writing curriculum, or just trying to feel better during the workday — you deserve support that works with your body.

I’m not anti-coffee (I mean, have you met me?);. I’m just pro-options. 

And these peptides? They gave me mine back.



Read more »

Jessica

You know that moment when your planner looks like a Pinterest board but your actual life looks like an unfinished group project?

Same.

When you're tired, bloated, and running on fumes, the last thing you need is a planning system that overwhelms you even more.

Here are the tools and tricks that help me plan my days without burning out.

First: Ditch the Perfect Plan

Perfection isn't the goal. Feeling supported is.

I used to write these color-coded, high-achieving schedules and then immediately feel like a failure when I couldn’t stick to them.

Now? I plan for real life. The kind where bloating, brain fog, and burnout are part of the equation.

My Low-Energy Planning Tech Stack

1. Canva Weekly Planner Template

Simple, customizable, and reusable. I plug in my tasks, meals, movement, and self-care in one place. It makes the week feel doable.

Grab it for free HERE as a PDF
And here's the Canva Template.

2. Google Keep

Color-coded blocks help me visually separate work, home, and rest. I schedule breaks like appointments and set alerts to remind me to, you know… eat.

Want some headers? Here's my Canva Template!

3. ChatGPT

When I’m mentally tapped out, I let ChatGPT help me outline posts, meals, or write gentle to-do lists. The key? Don't copy it word for word; make it your own!

Peptides to the Rescue

I sip MAKE Hydrated or Energized when I sit down to plan. It helps reduce brain fog, ease bloating, and boost clarity.

When I pair that with a small stretch or walk before planning, I feel more energized and clear-headed.


Check out these Peptides HERE. I recommend looking into the Science! 

Planning in Survival Mode? Try This:

Instead of a full schedule, I list one thing per category:

  • Must-do

  • Move-your-body

  • Eat/fuel

Three things. That’s it. Everything else is a bonus.

And if you're dealing with a bloated belly or foggy brain? Try planning standing up, drinking water while you write, or even talking your plan out loud into a voice note.

TL;DR

Planning while exhausted doesn’t need to be pretty.

Use tools that simplify, not complicate. Let your plan reflect your real life, not your highlight reel.

And when all else fails? Drink water, write down three things, and let the rest go.

You’re doing better than you think.

Read more »

Jessica

from a former teacher who really wishes she had this sooner

If you’ve ever taught all day in high-waisted pants, scarfed down a “lunch” standing over your desk, and ended the day feeling like a bloated balloon, just know: SAME BESTIE.

As a former classroom teacher, my days were go-go-go from 6:00 AM to 5:00 PM (and sometimes beyond), and I never had time to slow down — let alone take care of my gut health, hydration, or inflammation.

Now that I’m out of the classroom and writing curriculum and educating teachers full-time, I’ve found a routine that works for my body instead of against it. I call it my Anti-Bloat Stack, and I truly wish I’d had it when I was still teaching.

So What’s in My Anti-Bloat Stack?

These are the natural peptides I take daily from MAKE Wellness that help me manage bloat, energy, and focus — without stimulants, sugar crashes, or artificial junk.

1. Lean (Capsule - 2 in the morning)

Lean is a metabolism-supporting, anti-inflammatory blend that helps with:

  • Reducing bloating

  • Supporting digestion

  • Managing cravings throughout the day

Honestly, I used to think my 3 PM slump was just exhaustion — but a lot of it was gut-related discomfort.

2. Fit + Hydrated (Powder - mixed with water each morning)

These two are my dynamic duo:

  • Fit helps with muscle recovery and building lean strength, especially after workouts

  • Hydrated has electrolytes to beat bloat and keep me energized without relying on coffee or soda

I mix them together in my Owala first thing in the morning and sip while I move my body.

3. Focused (Capsule - once daily) + Energized (Powder - mixed with water)

While not technically “anti-bloat,” this combo's a secret weapon for mental clarity and improved energy - because when I’m clear-headed and renewed, I make better choices (and don’t go reaching for processed snacks and more coffee just to “wake up”).



My Daily Routine (Now vs. Teaching Days)

Then (in the classroom):

  • Coffee #1 before sunrise

  • Rushed breakfast

  • Coffee #2 mid-morning

  • No water bottle in sight

  • Holding my pee until 3 PM

  • Bloated, foggy, and exhausted by 6 PM

Now (working from home or my on campus office):

  • 💧 Lean + Fit + Hydrated with water after my morning workout

  • 🍳 Balanced breakfast I actually sit down to eat

  • 🧠 Focused capsule and Energized with water when I start deep work or Zoom meetings

  • 💦 Refill my water 2-3 times a day - thanks, Owala

  • 🧘 Calm peptide before bed = less scrolling, better sleep

Where to Start (and Why It Matters)

I’m not a doctor - but I am someone who tried everything from caffeine overload to elimination diets. What I’ve found with peptides is that they’re:

  • Natural

  • Actually effective

  • Easy to build into your routine

  • Affordable when you compare to energy drinks, extra snacks, or coffee shop runs

And most importantly: I feel good.
Less bloat, more energy, more focus = a better version of me showing up every day.

Read more »

Jessica

Planning a Disneyland trip doesn’t mean giving up your wellness routine. I just got back from a magical (and exhausting) few days at Disneyland, and I’m proud to say I came home feeling tired but not totally wrecked.

If you're wondering how to stay healthy at Disneyland—without skipping the churros or overloading on caffeine—this two-part guide has everything I did to prep, pack, and protect my energy. From travel-friendly wellness habits to the tech tools that saved my sanity, here’s what worked.

Part 1: How I Prepped for Disneyland Without Losing My Routine

When you’re walking 25,000+ steps a day, dealing with long lines, and trying to stay upbeat (especially with kids!), energy management is everything. Here’s how I planned ahead to support my health while still enjoying the trip.

What I Packed for a Healthy Disneyland Trip

Packing smart made a huge difference in how I felt every day.

  • MAKE Wellness peptides: I brought Hydrated and Fit and Energized for morning energy and Calm for winding down at night. These helped with hydration, recovery, and digestion (aka, less bloat).

  • Comfy, broken-in shoes: Trust me—don’t try anything new at Disneyland. While my favorite pair of Disney shoes are some Reef Flip Flops, I know that's not everyone's cup of tea! My sister loves some strappy Skechers sandals while Carly insists on socks and Crocs. Find what works for you, but definitely do NOT where brand new shoes on a park day. 

  • Wellness tech tools:

    • Disneyland app (for maps, wait times, and mobile orders)

    • Google Sheets (for planning our flexible itinerary)

    • Waterllama (to track water intake)

    • WeWard (to get rewards for walking all those steps!)

  • Healthy snacks: Trail mix, dried fruit, and electrolyte packets kept me going between meals.

My “Minimum Habits” to Stay on Track

I didn’t aim for perfection—just the essentials that help me feel like myself:

  • Hydrated + Fit peptides first thing every morning. The Hydrated definitely kept me going in the California Sun! Fit helped my muscles to recover each day from all the walking I was doing. 

  • Movement, which Disney provides in spades! I think the average of all of my steps was around 20K per day! 

  • Sleep: I prioritized at least 6+ hours by leaving the parks early a few nights and sleeping in a bit. We didn't make rope drop any day, but we still filled our days with fun! 

How I Stayed Energized Without Relying on Coffee

I used to start my day with caffeine, I just had to have my coffee!! Especially at Disney. But since starting my morning peptide routine it has been giving me enough energy and focus that I realized I didn’t need coffee to function. I still enjoyed a treat coffee here and there (hello, Galaxy’s Edge cold brew), but I avoided the crashes and kept my energy more stable throughout the day. 


Part 2: What Actually Helped Me Feel Good at Disneyland

Even with the best packing list and prep, it’s the on-the-ground strategies that really made the trip feel good. Here’s what helped me stay energized, hydrated, and present during our Disney days:

1. Hydration = Energy + Recovery

Starting my day with MAKE Hydrated + Fit peptides helped immensely with energy, digestion, and muscle recovery after long park days. I also kept my Owala water bottle with me everywhere—quick-service restaurants give free ice water, and I used those refills constantly. I clip it onto my park bag using a carabiner.


2. Resting Every Hour

We took short breaks every hour to sit down (and have a snack), stretch, or just slow our pace. It kept everyone happier (and less cranky) and gave our legs time to recover. Perfect time for some selfies to show off your face sparkles from A Britt Crafty!  

Pro tip: Look for shaded benches in less crowded areas like Galaxy’s Edge or behind Fantasyland. 


3. A Flexible Plan > A Perfect Plan

We had a Google Sheet with our must east snacks! It's the 70th Anniversary Celebration of Disneyland so there were several sweet treats and special offerings at various quick services around the park and we wanted to make sure we got as many as we could. We also had a list of rides we wanted to make sure we hit, but we didn’t let a schedule ruin the fun. Some days we changed plans on the fly, and that flexibility made everything more enjoyable. Letting go of perfection helped me stay present.


Final Thoughts: How to Stay Healthy at Disneyland Without Missing the Fun

Disneyland can be overwhelming—but it doesn’t have to drain you. With a few intentional habits and wellness tools, I left the parks feeling joyful and still myself. No sugar crash. No caffeine hangover. Just great memories, strong steps, and a little more magic.

🔗 Want More Tips?

Read more »

Jessica

 Why summer is the best time to build routines that stick!

As a former teacher, I know how easy it is to fall into survival mode during the school year. You’re up early, running on caffeine, barely sitting for lunch, and by 3 PM you’re running on fumes (and maybe a leftover granola bar from your desk drawer from who knows when).

That’s why I’ve learned this truth the hard way:
If you wait until August to get back into a wellness routine… it probably won’t stick.
But if you start small now, while your schedule is (even slightly) more flexible — those habits can carry you through the chaos of back-to-school.

So if you’re a teacher (or teacher-adjacent) trying to take better care of yourself this year, let’s talk about how to set yourself up for success — starting in July.

Hydration Is the Easiest First Win

Before you overhaul your entire routine, let’s start with the easiest fix:

Drink more water.

Not in a “you must drink 128 oz a day or else” kind of way — but in a gentle nudge kind of way.

Start the day with 10-20 oz of water before your first coffee.
Throw in a dose of electrolytes (I use Hydrated from MAKE Wellness) and boom - you’re already ahead of where you were yesterday.

You can also grab a 15% discount on an Owala bottle! Check them out HERE and use my code TECHANDTEACHABILITY for your discount!

📱 Bonus: I use Waterllama to track hydration and keep it kind of fun.

My Owala signed by characters at Disney!! 

Move a Little. Don’t Overthink It.

July is a great time to build a movement habit without needing a fancy gym or a strict routine. Try:

  • Morning walks before it gets too hot

  • 5-minute YouTube stretch videos

  • A standing or walking pad during work-from-home tasks (I walk on my pad while folding clothes and listening to a podcast or catching up on a fave show; multitasking at it's finest!) Here's a link (Amazon affiliate) for the exact one I have! 

You’re not training for a marathon — you’re just reminding your body that movement is safe and energizing.

Create a Simple Weekly Planning System

The best back-to-school routines aren’t rigid. They’re flexible frameworks you can fall back on when everything else gets hectic.

Use July to:

  • Try a weekly planning template (I use a Canva weekly planner; grab it free HERE!)

  • Plug in meals, workouts, top 3 priorities, and 1 mindset reminder

  • Get used to checking in with it every Sunday (even if you’re just writing “eat leftovers” or “sit down for 5 minutes”)

This is about building a routine that works with your brain, not against it.


Start Your Peptide Routine Before You Need It

MAKE Wellness peptides have been a game changer for me — and summer is the perfect time to test them out before school starts. I take:

  • Lean: for bloat, metabolism, and sugar cravings

  • Fit and Hydrated: for muscle recovery and electrolyte support

  • Focused: for mental clarity when I’m writing or in Zooms

  • Calm: before bed, especially on screen-heavy days

Starting in July means I’ve already figured out what works for me - and I’m not troubleshooting while also printing syllabi and answering 47 emails.

💛 Want to try them? Here’s my link to save:https://makewellness.com/256441/ 

Build the Habit Now, So It’s Just “What You Do” in August

July gives you time to experiment, reflect, and adjust without the pressure of a full teaching schedule.

Start with one habit. Stack another. And by the time your classroom keys are back in your hand, your reset routine won’t feel like one more thing - it’ll feel like normal.

You don’t need to be perfect.

You just need to start.

✅ Want to reset with me?

Grab my free Sunday Reset Kit, join the upcoming Teacher Reset Challenge (more info in the newsletter!), or just follow along on Instagram for tips, check-ins, and realistic teacher wellness tools.

Because you deserve to feel good in your body before the school bell rings. 💛

Read more »

Jessica

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