Brenda McPherson Wellness

08/16/2024

🌟 Embrace the journey of wellness with an open heart and mind. Each step, no matter how small, brings you closer to a healthier, happier you. 🌱

08/15/2024

🌞 Spice Up Your Summer Lunch with a Turkey Pepper Jack Wrap! 🌯

Looking for a quick, delicious, and healthy lunch option to enjoy during those sunny summer days? This Turkey Pepper Jack Wrap is packed with flavors and nutritious ingredients, making it the perfect meal to fuel your summer adventures!

Turkey Pepper Jack Wrap

Ingredients:
1 low-carb wrap (or whole wheat tortilla)
100g turkey or any leftover grilled or shredded chicken
1 slice of reduced-fat pepper jack cheese
¼ medium avocado
Handful of fresh cilantro
¼ cup sliced tomatoes
⅛ cup red onion
Handful of arugula
½ Tbsp cilantro-avocado dressing (look for options with lower fat and calories)

Directions:
1. Spray a hot pan on a stovetop and put your wrap on it.
2. Layer cheese, chicken, avocado, tomatoes, cilantro, onion, arugula, and a drizzle of the dressing in the middle of your wrap.
3. Fold each side over. Flip and cook until browned, hot, and melty inside.
4. Drizzle with or dip in more cilantro avocado dressing or salsa.

Enjoy this tasty wrap at a picnic, by the pool, or in your backyard. It’s a great way to savor the flavors of summer while staying healthy and energized! 🌿🍅

Follow me for more summer recipes and wellness tips! ☀️

08/14/2024

Wellness Webcast Tonight at 8:00 pm ET

Don't forget to join us tonight for an exclusive webcast with Tdachi-Deni Whiting! Learn how to transform your health through the power of mindset. You won't want to miss this!

Haven’t registered yet? There’s still time!

Register now for FREE!

https://wellness.mcphersonhub.com/wellness-webinar

See you at the webcast!

08/14/2024

The power of your mind is incredible when it comes to achieving your goals, especially your health goals. Here’s how to harness that power:

1. Set Clear Intentions 🎯: Define your health goals and visualize yourself achieving them.

2. Positive Affirmations 💬: Start each day with affirmations like "I am capable" and "I am strong."

3. Overcome Mental Blocks 🚀: Identify and challenge any negative thoughts or beliefs that hold you back.

4. Stay Consistent 📅: Develop a routine that supports your goals and stick to it, even on tough days.

5. Celebrate Small Wins 🎉: Acknowledge and celebrate your progress, no matter how small.

Don’t forget to tune in to our wellness webcast tonight at 8 pm ET/ 5 pm PT. You won't want to miss this opportunity to gain the tools and inspiration you need for a healthier mind and body. 🌿 Comment below and I'll send you an invite. 📩💬

08/14/2024

Tune in to our upcoming wellness webcast, Mental Shifts to Transform Your Health with Tdachi-Deni Whiting 🗓 Date: Wednesday, August 14th 🕗 Time: 8:00 pm ET/ 5:00 pm PT and learn how to shift your mindset for lasting fitness success from author and entrepreneur Tdachi-Deni Whiting.

🔗👉 https://wellness.mcphersonhub.com/wellness-webinar

08/14/2024

https://wellness.mcphersonhub.com/wellness-webinar

Join me Wednesday, August 14th at 8:00pm, for a FREE Webinar about Mental Shifts to Transform Your Health. Click below to register.

What you'll learn:
Reprogram Your Mindset:
Understand the critical role of paradigms and how shifting your thinking can attract and achieve the health outcomes you desire.
Identify and Overcome Obstacles:
Recognize hidden mental blocks and discover effective strategies to overcome challenges that have been holding you back.
Discover Your Why and Find Happiness:
Identify your core motivations for pursuing health and fitness, and explore how to align your actions with what truly makes you happy.
Master Mindfulness and the Body:
Learn how mindfulness impacts your performance, reactions, and overall life, and utilize proven techniques to set your mind to the healthiest dial possible.
Plus, much more!

Using your mind to achieve vitality for life.

08/13/2024

🏋️‍♀️ Short on time? Here are quick outdoor workout tips to keep you fit:

☑️HIIT for 15 mins
☑️Use Bodyweight Exercises 💪
☑️Incorporate mini workouts 🧘‍♂️
☑️Stay consistent 📅
☑️Stretch Daily 🧘‍♀️

Get fit, stay healthy, and make every minute count! 🌟

08/12/2024

🧠✨ Your mindset plays a crucial role in achieving your health goals. Transform the way you think, and you can transform your health.

Here are some powerful mindset shifts to get you started:

From “I can’t” to “I can” 💪
From “I’ll try” to “I will” 🌟
From “I have to” to “I get to” 😊
From “Failure” to “Learning Opportunity” 📚
From “All or nothing” to “Progress over perfection” 🛤️

Remember, your mind is your most powerful tool. Convince it, and your body will follow. 🌿💪

Ready to transform your health from the inside out? Join us for a free wellness webcast and learn how to harness the power of your mind for a healthier, happier life. 🌿Reach out and I'll send you the link to register. 📩💬

08/12/2024

In her compelling book, Mindset for Health: Using Your Mind to Achieve Your Fitness Goals and Beyond, Tdachi-Deni Whiting reveals a game-changing approach to fitness: it's not just your body that needs shaping up, but your mindset too.

She explains that how we see ourselves—whether as someone who struggles with exercise or as someone who embraces it—can profoundly influence our fitness success.

Curious to learn more about how you can harness the power of your mind for better health?

Join us in our upcoming webcast, Mental Shifts to Transform Your Health, with Tdachi-Deni Whiting herself, where she'll dive deeper into these insights and show you practical ways to apply them in your daily life.

Don’t miss this chance to reshape your path to wellness!

🍏In this webcast, you'll learn how to:

• Reprogram Your Mindset
• Identify and Overcome Obstacles
• Discover Your Why and Find Happiness
• Master Mindfulness and the Body
• Plus, much more!

Here are the details:
🗓 Date: Wednesday, August 14th
🕗 Time: 8:00 pm ET/ 5:00 pm PT

Save your seat here:
https://wellness.mcphersonhub.com/wellness-webinar

08/12/2024

Recognizing hidden mental blocks is the first step to overcoming them.

Think about areas in your life where you feel stuck or where your goals seem just out of reach. You might be eating right and hitting the gym, and sure, that can give you some quick wins.

But without the right mindset, it's easy to fall off the wagon, get frustrated, and find yourself back at square one.

Tune in to our upcoming wellness webcast, Mental Shifts to Transform Your Health with Tdachi-Deni Whiting to discover effective strategies to break through your barriers!

🍏In this webcast, you'll learn how to:

• Reprogram Your Mindset
• Identify and Overcome Obstacles
• Discover Your Why and Find Happiness
• Master Mindfulness and the Body
• Plus, much more!

Mark your calendar 🗓️ for August 14th at 8 pm ET/ 5 pm PT.

Feel free to share this with friends and family who could benefit from this transformative webcast!🎉

Save your seat here:
https://wellness.mcphersonhub.com/wellness-webinar

08/09/2024

🌳✨ Looking to unwind? Take a walk with your camera and capture the beauty of the outdoors. It’s a perfect way to combine creativity with physical activity, boosting your mood and reducing stress.

Snap some photos and enjoy the therapeutic benefits of nature!

08/08/2024

Most people think sports nutrition products are just for athletes. But here's a little secret: whether you're an athlete or a busy mom with a packed schedule, we all need to hydrate, energize, and recover at some point during the day. 🏃‍♀️💼

Here are 3 fun and practical ways sports products can make a difference in your daily routine!

💧 Hydrate
Sweating it out, whether you're working out, gardening, or hiking on a hot day, means you're losing essential fluids. An electrolyte-based drink can help replenish those vital minerals, keeping you refreshed and ready to go. 🌿

⚡ Energize
Ever feel like you’re dragging through the day? While coffee and typical energy drinks might seem like quick fixes, they often come with unwanted additives. Sports energy products offer a cleaner boost, helping you stay alert and focused, whether you're chasing kids or deadlines. ☕️❌🍹✅

🌙 Recover
After a busy day, long drive, or a gym session, muscle stiffness or soreness can make it hard to get a good night’s sleep. Sports nutrition products can help reduce muscle soreness and speed up recovery, so you wake up feeling refreshed and ready to tackle a new day. 🛏️✨

These small changes can make a big difference in how you feel and perform every day. Give them a try and let me know how it works for you! 🌟

Want to learn more? Drop me a message so I can add you to my wellness community. 💬

08/08/2024

Ever felt like you're giving it your all but still can't hit those fitness goals? 😫 Stuck in a cycle of new routines that fizzle out in a few weeks?

The problem might not be your body, but your mindset! 💭

Many of us miss the crucial link between our thoughts and our fitness success. Eating right and hitting the gym can give short-term results, but without the right mindset, it’s easy to lose motivation. 💦

Let's change that!

Join our upcoming wellness webcast on August 14th and learn how to shift your mindset for lasting fitness success from author and entrepreneur Tdachi-Deni Whiting.

Tdachi-Deni will share highlights from her book, Mindset for Health: Using Your Mind to Achieve Your Fitness Goals and Beyond, and provide actionable insights to help you achieve your fitness goals.

🍏In this webcast, you'll learn:

• Reprogram Your Mindset
• Identify and Overcome Obstacles
• Discover Your Why and Find Happiness
• Master Mindfulness and the Body
• Plus, much more!

Don’t miss this opportunity to gain the tools and inspiration you need for a healthier mind and body.

Save your seat here:
https://wellness.mcphersonhub.com/wellness-webinar

08/07/2024

🥑✨ Love avocados? Here are some delicious and healthy avocado recipes to try this summer:

Avocado Toast 🍞
○ Mash half an avocado and spread it on whole-grain toast. Top with cherry tomatoes, a sprinkle of chili flakes, and a drizzle of olive oil for a tasty breakfast or snack.

Guacamole 🥑
○ Mix mashed avocados with lime juice, diced tomatoes, onions, cilantro, and a pinch of salt. Perfect for dipping or as a topping for tacos!

Avocado Smoothie 🍹
○ Blend an avocado with spinach, banana, almond milk, and a splash of honey for a creamy and nutrient-packed smoothie.

Avocado Brownies 🍫
○ Substitute butter with mashed avocado in your favorite brownie recipe for a moist, healthier treat.

Enjoy these avocado recipes and add a nutritious twist to your meals! 🌟

Join my wellness community for complete recipes and tips!

08/06/2024

🥑 Yes, you read it right, avocados are actually berries! 😱

They’re packed with healthy monounsaturated fats, fiber, and essential nutrients. Here’s why this pear-shaped berry is a superfood:

• Healthy Fats: High in oleic acid and vitamin E, avocados help lower bad cholesterol. Just remember to enjoy them in moderation! 🥑💚
• Fiber-Rich: Keeps you full longer and aids digestion. Say goodbye to constipation! 🍃
• Potassium Power: Helps regulate blood pressure by lowering sodium levels. 🧂➡️❌
• Heart Health: Reduces inflammation and supports heart function. 💓
• Vision Boost: Contains lutein and zeaxanthin, which protect your eyes from UV light damage. 👀☀️

Enjoy avocados in guacamole, salads, smoothies, or even brownies! 🍴🍫

Follow me for more fun and healthy tips!

08/05/2024

Start your day with sunshine! ☀️ Morning sunlight boosts vitamin D levels and regulates your circadian rhythm, improving sleep and mood. Here are some activities to enjoy in the morning sun:

Walk Your Dog 🐕‍🦺: Enjoy a peaceful morning stroll with your furry friend. It's a great way to get some fresh air and exercise.

Morning Jog 🏃‍♀️: Lace up your running shoes and go for a brisk jog around your neighborhood or a nearby park.

Gardening 🌿: Spend some time tending to your garden. It's a soothing way to connect with nature and soak up the sun.

Breakfast on the Patio 🥐: Enjoy a healthy breakfast outside. Savor your meal while basking in the morning sunlight.

Aim for 10-15 minutes of sun exposure each morning to reap these benefits. 🌞✨

08/02/2024

🍽️ Mindful eating tip: Slow down and savor your meals. 🕰️ Chewing thoroughly not only aids digestion but also helps you enjoy the flavors and textures of your food more fully.

08/01/2024

🌞 Looking for fun ways to stay active outdoors? Here are some awesome ideas:

Hiking Adventures 🥾 - Explore local trails and enjoy the beauty of nature while getting a great workout.

Beach Volleyball 🏐- Gather some friends and head to the beach for a fun and energetic game.

Kayaking 🚣‍♂️- Hit the water and paddle your way through scenic rivers or lakes for a full-body workout.

Outdoor Yoga 🧘‍♀️- Find a peaceful spot in a park and practice yoga to connect with nature and enhance your well-being.

Cycling 🚴‍♀️ - Go for a bike ride along scenic routes and enjoy the fresh air and sunshine.

Frisbee or Disc Golf 🥏- Play a casual game of frisbee or try disc golf for a fun and engaging outdoor activity.

Get outside, stay active, and have fun! 🌿✨

07/31/2024

🌸 Practice gratitude daily to improve your mental health. 🌞 Start a gratitude journal and write down three things you’re thankful for each day. 🧘‍♂️ Focusing on the positive can significantly boost your mood and overall well-being.

07/30/2024

🥒💦 Beat the heat with this refreshing Cucumber Lemon Detox Water! It's the perfect drink to keep you cool, hydrated, and rejuvenated all summer long. 🍋✨

This detox water is not just a refreshing summer drink but also a great way to support your body's natural detox processes. Cucumbers 🥒are known for their detoxifying properties, helping to flush out toxins and keep your body feeling fresh. Lemons 🍋 add a zesty flavor and are rich in vitamin C, which supports your immune system.

Ingredients:
1 large cucumber, thinly sliced
1 lemon, thinly sliced
1/4 cup fresh mint leaves
1/2 gallon (8 cups) cold water
Ice cubes (optional)

Instructions:
1. Prep the Ingredients: Thinly slice the cucumber and lemon. Rinse the fresh mint leaves.
2. Combine in a Pitcher: Add the cucumber slices, lemon slices, and mint leaves to a large pitcher.
3. Add Water: Pour in 1/2 gallon (8 cups) of cold water.
4. Infuse Overnight: Cover the pitcher and let it infuse in the refrigerator overnight for the best flavor.
5. Serve and Enjoy: The next day, give it a good stir, add ice cubes if desired, and enjoy your refreshing detox water!

Stay cool, stay hydrated, and enjoy the benefits of this delicious and healthy beverage! 🌞💧🍋

07/29/2024

Embrace summer’s energy with a refreshing protein shake! 🌞

Fuel your summer adventures with a protein shake packed with essential nutrients. It’s the perfect post-workout snack or a quick, healthy meal on the go. 🌿

Blend it with your favorite summer fruits like juicy berries, tropical mango, or refreshing watermelon for a delightful and nutritious treat. 🍓🥭🍉

Cheers to a healthier, more vibrant you! 🥂✨

07/27/2024

Links for articles in my Wellness Show
Wellness Nuggets---https://www.facebook.com/groups/wellnessnuggets
Wellness Resource Center--
https://wellness.mcphersonhub.com/
FREE webcast https://wellness.mcphersonhub.com/wellness-webinar

07/26/2024

Summer Health Tip: 📅 Plan a Weekly Fun Day!

Dedicate one day a week to doing something fun and relaxing. Whether it's a day trip, a new hobby, or just lounging by the pool with a good book, make sure to carve out time for joy and relaxation. 🌴📚

07/26/2024

Want to join my wellness community? Click link https://www.facebook.com/groups/wellnessnuggets

07/25/2024

Make hydration fun with infused waters! Add slices of cucumber, lemon, mint, or other fresh fruits and herbs like strawberries, blueberries, basil, or rosemary for a refreshing twist. 🍋🌿

This delightful drink helps keep you hydrated and supports your body’s detoxification process.

Why We Love Infused Waters:
• Cucumbers 🥒: Known for their detoxifying properties, they help flush out toxins and keep your body feeling fresh.
• Lemons 🍋: Add a zesty flavor and are rich in vitamin C, which supports your immune system.
• Strawberries 🍓: Add a sweet touch and are packed with antioxidants.
• Blueberries 🫐: Provide a burst of flavor and are rich in vitamins and antioxidants.
• Mint 🌿: Adds a refreshing coolness and aids in digestion.
• Basil 🌱: Adds a unique, aromatic flavor and has anti-inflammatory properties.
• Rosemary 🌿: Offers a fragrant, earthy taste and can improve circulation.

Experiment with different combinations to find your favorite flavors! Stay hydrated, stay healthy, and enjoy the delicious benefits of infused water.

07/24/2024

Eating well is one of the best ways to stay fit and healthy during the summer. ☀️With an abundance of fresh produce in season, it's easy to incorporate nutritious and delicious foods into your meals. 🥗

Here are some tips to help you make the most of summer's bounty:
Plan your meals to include fresh, summer produce like juicy tomatoes, crisp zucchini, and sweet berries. 🍅🥒🍓

Not only do these add a burst of flavor to your dishes, but they also pack a nutritional punch! Think vibrant salads, refreshing smoothies, and colorful veggie stir-fries. 🌿

07/23/2024

This summer, set achievable wellness goals. 🌞

Whether it's drinking more water, eating more fruits and veggies, or committing to a daily walk, every small step counts. 🌿 Celebrate your progress and stay motivated!

07/22/2024

🌞 Work-from-Home Tips for a Healthy Summer! 🌞

🧴 Protect Your Skin: Even indoors, it's important to use a moisturizer with SPF. Shield your skin from harmful UV rays that can sneak in through windows.

☀️ Stay Cool and Active: Keep your home cool with natural ventilation. Open windows and use fans to circulate fresh air. Remember to take regular breaks to stretch and move around—your body will thank you!

🌿 Get Creative in the Kitchen: Summer is the perfect time to experiment with healthy recipes. Try incorporating fresh, seasonal fruits and veggies into your meals for a nutritious boost.

Stay glowing, stay active, and make the most of your work-from-home summer! 🌴✨

07/19/2024

🌞 Happy Friday! 🌞

You may have drained your batteries by now with all the stuff you've been doing - work, school, business, and house chores. How do you boost your energy and power throughout the day? Here are some fun and refreshing tips to recharge:

💧 Hydrate: Drink lots of water. Staying hydrated keeps you energized and focused.
🍌 Snack Smart: Grab a healthy snack like bananas, apples, oatmeal, or yogurt. They’re perfect for a quick energy boost.
🏃‍♂️ Get Moving: Do some exercise. Go out for a walk and soak up that summer sun. 🌞
😂 Laugh with Friends: Meet up with friends and have a good laugh. Laughter is a great stress reliever and mood booster!
🚿 Refresh: Take a cool shower. It’s an instant way to feel revitalized and ready to tackle the rest of your day.

Enjoy your Friday and make the most of your summer vibes! 🌴✨