Thriving Blog & Magazine

Healthy Hacks for Busy Moms

Michelle Hilliard
Certified Nutritionist • Integrative Nutrition Health Coach

I am a working mother of a three- and a five-year old, my husband travels weekly, and my mother doesn’t live in the same state as I do. So when I say, “I understand that you are busy,” this is an understatement. I am living it and I can relate.

I commit to myself and my children, and invest in my health and wellbeing daily. I can tell you that some days it flows and other days it’s a fight, but I know when I do this, I am at my best physically and mentally, helping me to give more to my family.

When I am coaching clients, I try to help them prioritize their health, and come up with better routines and hacks to reach their health and wellness goals. I want to share three of my favorite health hacks in order to help you start feeling and living your best life.


 

Health Hack #1 for Keeping Your Blood Sugar in Balance

Strong Breakfast for Moms

Blood sugar imbalances provoke hormone imbalances, lack of satiety, more immediate hunger, lack of energy, cravings, moodiness, anxiety, sleep disturbances, imbalances in our skin, and inflammation in the body.

To help start your day off with a healthy blood sugar balance, try one of my favorite quick and easy breakfast go-tos…

Easy Veggie Omelet or Scramble 

  • 3-4 eggs
  • 1 tbsp olive oil
  • handful of fibrous vegetables such as onions, peppers, spinach, or mushrooms
  • 1/2 avocado, sliced

In a skillet over medium heat, sauté selected vegetables in olive oil. Add eggs to make omelet style or scramble. Top with sliced avocado. Yum!


 

Health Hack #2 for Getting Better Sleep

Sleep hygiene is so important for both physical and mental health, improving productivity and overall quality of life. We need to aim for 7 to 8 hours of quality — uninterrupted — sleep. Here are five sleep hacks to help create a good routine:

healthy hacks

Have a fixed wake up time. It doesn’t matter if it is a work day or a weekend day, keep your body in rhythm by keeping your wake-up consistent.

Aim for a 30-minute window for bedtime each night. For example, if you wake up at 6 am, aim to be in bed between 9:45 and 10:15 pm each night.

Unplug from electronics at least 30 minutes prior to bedtime. This will help your brain to shut down and you to fall asleep easier.

The darker the room the better. Use heavy curtains or an eye mask to prevent light from interrupting your sleep.

Set your room temperature to the cooler side. Sleeping with cooler temps is said to help improve sleep quality and combat insomnia.


 

Health Hack #3 for Moving Your Body, Daily

This does not mean you need to do daily boot camps or strenuous workouts — I just want you to move. your. body. every. day.

michelle healthy hacks

Motion creates “emotion,” and this will help us to upgrade our energy tank from empty to full, just by moving our body. My days are jam-packed, but I try my best to honor my body daily by moving it in some way. Here are five ideas to get your body moving:

Wake up 30 minutes before your kids and get in some yoga.

Make an after-dinner routine of taking yourself and your kiddos for a 20-minute walk in the neighborhood.

Take a 20-pound dumbbell outside in your driveway or backyard and do a 15-minute lower body tabata workout while your child plays.

Take a 30-minute walk around the soccer or baseball field while you are watching your child’s practice or game.

Crank up the music and dance around the house.

 

Mommas, you can do this! Making small changes and taking small steps will get you on the path you want to be on.  You don’t need perfection, you just need to try to be better today than you were yesterday.

Remember, your kids are watching you, so set a good example of self-love and self-care.

If you need help kick-starting a solid routine, please know there are nutritional and lifestyle health coaching services at Thrive to assist you. 

Thriving Magazine October 2022 Issue 16

Thriving Magazine • Issue 17

Our winter issue showcases the many ways we can trade expectation for appreciation, and how gratitude can be a strong catalyst to better health.Enjoy!

Articles are written by our experts in physical therapy, fitness training, chiropractic care. nutrition, massage, acupuncture, Chinese medicine, and energy healing.

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Prenatal Massage: It Takes A Village

Prenatal Massage: It Takes A Village

When it comes to raising a family the phrase “it takes a village” is often used, but what about when you are growing the baby! Bringing a baby into the world may take a short nine-month journey compared to raising a tiny human for eighteen plus years, but that window is so important to mom and baby.

Where are you NOW?

Where are you NOW?

You have a mind, but you are not the mind. Most of us spend the better part of the day in our head. Did you know that 80-90% of your thoughts from day to day are the SAME, and whatever you are focused on is getting your energy.

Acupuncture For A Better Night’s Sleep

Acupuncture For A Better Night’s Sleep

As Lifestyle Medicine defines, sleep is an important “pillar” of good health. We can get by with one night of poor rest but if the sleep disruption continues, insomnia can quickly affect all facets of our life. Our brain and organs need to rest, detox and rejuvenate during the night; poor quality of sleep can affect us physically and mentally ...

We Are Made Of The Universe

We Are Made Of The Universe

Quantum science has shown us that we are made of the Universe. The thoughts you think, what you believe and what you focus your energy on determine the outcome of your life experience. In other words life is happening THROUGH you, not TO you.

InBody 770

InBody 770

If you’ve been in the back of the gym lately you may have seen our new InBody machine. Arriving just before Christmas, it is a heck of a present. For fitness and wellness folks it is akin to the holiday commercials where the person walks outside to find a brand new Mercedes with a giant bow in the driveway. And honestly about that ...

Quick Start Guide To Massage Self- Care Routine

Quick Start Guide To Massage Self- Care Routine

Don’t know where to start your massage self-care routine? Whether you are a “new year resolution” kind of person or not, here are some tips to build a strong and healthy lifestyle by including a massage routine that will leave you amazed and on your way to a thriving life.

10 Steps to better health in 2022

10 Steps to better health in 2022

Health is a lifelong journey not just a resolution at the start of each new year. The small habits we practice daily are at the heart of how our health is molded. When people decide to make major health and wellness changes they usually rely on willpower to get them to their destination and time and time again the willpower and motivation ...

Gratitude where there is Attitude

Gratitude where there is Attitude

Pop culture puts a lot of emphasis on gratitude. But it can be really hard to be grateful when we’re full to the brim with anger, frustration, hopelessness or grief. Instead of trying to force gratitude, which often doesn’t work, this meditation allows the experience of not being grateful – of being pissed off, sad, lost, or in despair – ...

ANXIETY is Everywhere.

ANXIETY is Everywhere.

Anxiety is everywhere. Our fast paced, overwhelming world has created a culture where anxiety is commonplace. Most of my energy clients, even the elementary school children I work with, share struggles with anxiety. There was a time in my life as a young woman that anxiety meant frequent uncomfortable trips to the bathroom, often causing me ...

Sleep to Restore, Revive, and Optimize

Sleep to Restore, Revive, and Optimize

The holiday season is upon us. It’s a time of family, fun, and celebration. But it can also be a time of busy schedules, stress, and lack of sleep. Let’s make this a season to thrive by taking care of ourselves so we can enjoy everything that comes this time of year.

Optimizing Mindsets

Optimizing Mindsets

“Change your words, shift your mindset –Belief creates reality.” Our words are a vehicle for expressing and sharing our experiences with others, but you may not realize the far-reaching impacts of the words you use on a daily basis.

Food Medicine for the Season According to Traditional Chinese Medicine

Food Medicine for the Season According to Traditional Chinese Medicine

Many ancient cultures lived in accordance with the change of seasons, much more so than in modern times with the comfort of indoor artificial lighting and controlled temperature. According to Traditional Chinese Medicine (TCM), the sources of our “post-natal” energies are dependent on the type and quality of the foods we eat (and the air we ...

Your Diet May Be Impacting Low Back Pain

Your Diet May Be Impacting Low Back Pain

Low back pain is prevalent throughout our society, with estimates that 84% of us will experience low back pain at some point in our lives. For about 20% of people back pain becomes a chronic debilitating condition. We often think about back pain being related to disc issues, muscle tension, posture, etc., but something that is overlooked is ...

Sweet Dreams… with Energy Healing

Sweet Dreams… with Energy Healing

Do you ever wake up in the middle of the night unable to get back to sleep? Maybe you toss and turn and start thinking about all that is wrong in the world, or what you wish was different in your life? I remember the days when I would wake up and look at the clock. It would be 2:56 am and I would start thinking about the things in life that I ...

Healthy for the Holidays

Healthy for the Holidays

Here come the holidays! This is my favorite time of the year. A time to come together with family and friends, good food and even better company. It can also be a time with extra running around to get everything checked off of your to do list which can leave you feeling tired and rundown. We all want to stay as healthy as possible so we can ...

Protein Pumpkin Muffins

Protein Pumpkin Muffins

Try out these high protein muffins to help balance your blood sugar. Low in carbs and full of protein, these muffins are a healthy way to start your day or a perfect mid morning snack. Eating the right amount of protein at each meal is an important factor in helping you balance your blood sugar to burn fat and have healthy consistent energy ...

Speaking “Thrive”

Speaking “Thrive”

We’ve had a lot of new members working out with us recently in the Restorative Fitness Department at Thrive. I always love the opportunity to coach someone new and have found a lot recently that it’s given me the chance to talk about some key principles we use. If you’ve been in the program for any length of time, these themes should not be ...

Acupuncture for leg and foot pain

Acupuncture for leg and foot pain

We don’t often pay much attention to our legs or feet unless there are issues there to attend to. But those of us with a chronic lower limb injury or musculoskeletal instability in the arch of the foot can attest to how unrelenting such an affliction can be. Managing ongoing foot and leg pain can be exasperating; every step is an excruciating ...

Why Youth Athletes Need Sport Psychology Services

Why Youth Athletes Need Sport Psychology Services

An estimated 45+ million youth play sports in the United States. Each year, 35% of youth athletes quit, and just by the age of fifteen, 70-80% of youth athletes will no longer play. These are alarming numbers considering we often put our children in sport for fun, positive experiences, activity, and for the benefits that we know sport can ...

October is National Physical Therapy Month! Choose Thrive Physical Therapy!

October is National Physical Therapy Month! Choose Thrive Physical Therapy!

You are probably familiar with physical therapy helping to address pain, mobility issues, muscle tension, or strength deficits, but there is so much more a physical therapist can offer you. If you aren’t living your best life, it may be time to schedule an appointment with one of our amazing Thrive physical therapists.

Acupuncture and Chinese Herbs for Digestion Problems

Acupuncture and Chinese Herbs for Digestion Problems

Many of us will struggle with some form of digestive complications at some point in our lives. Oftentimes, this can be attributed to poor dietary choices and lifestyle habits. But if these issues become chronic and/or severe, one will seek help in the form of medication or other means.Based on traditional Chinese medicine (TCM) theory, the ...

Energy Healing: What It Can Do For your Self Confidence

Energy Healing: What It Can Do For your Self Confidence

Do you wish you had more confidence in life? Do you hesitate when it comes to making decisions, not knowing what is the best decision for you at the moment? Would you like to really believe in yourself and trust that life is moving in the best direction for you? Quantum science has shown that life doesn’t happen TO us but THROUGH us. Our ...

Optimizing Running Performance and Recovery with Nutrition

Optimizing Running Performance and Recovery with Nutrition

You may know that to enhance running you need to complete a running training program that progresses over time. This will likely include strength and stability exercises, mobility training, and of course, running. But what can get overlooked is what you put into your body each day to fuel yourself to optimize your performance. The things we ...

Benefits of Acupuncture After A Motor Vehicle Accident (MVA)

Benefits of Acupuncture After A Motor Vehicle Accident (MVA)

Can acupuncture really help the recovery from an accident? As you can imagine, the realistic answer is that it depends on the severity of injuries and duration of time passed after the trauma. For moderate to severe injury, It is imperative that one is first evaluated and treated by a Western trained traumatology physician to identify the ...

What Is Nutrition?

What Is Nutrition?

Nutrition is obtaining the food necessary for health and growth. Sounds simple, right? Then why do so many people struggle with this concept? Why is the “standard American diet” given the acronym SAD, or why are almost 40% of American adults considered to be obese? We have more food in this country than any other country, yet most of us ...

Why So Salty?

Why So Salty?

Has anyone told you an Epsom salt soak would be great for your sprained ankle? Did you play for a coach who told you to do an Epsom salt soak? Have you ever had a massage where your massage therapist tells you to go home and soak in Epsom salt? I can’t tell you how many healthcare professionals have recommended this remedy to me! So clearly ...

7 Tips for the Person who “Hates” Running

7 Tips for the Person who “Hates” Running

The real thing that is limiting your potential is your mindset. I know because I was THAT person. I was diagnosed with asthma at an early age, and running has always been a struggle. While asthma is a genuine problem to have, it was the first thing that held me back from enjoying running. In January 2021, I decided to change this mindset that ...

5 Most Common Questions About Physical Therapy

5 Most Common Questions About Physical Therapy

Do you need a prescription/referral for physical therapy? Do you take insurance? How long will my appointment be? Who will I work with at my PT appointment? What can I expect at my first appointment?

Tools For The Job

Tools For The Job

The Fitness Industry has grown exponentially in recent years. In every way. Venues have evolved to include everything from Big Box Gyms to boutique studios, from everything-under-one-roof clubs to small, dedicated spaces marketed around a specific brand of fitness or even a single piece of equipment. The last year has also seen enormous ...

Repetitive Injuries Among Dental and Salon Industry Professionals

Repetitive Injuries Among Dental and Salon Industry Professionals

HUH? How do these two professions have anything to do with each other? In most general terms, they don’t. But as it turns out, when it comes to repetitive injuries sustained in the field, they have a lot in common. Employees in both industries are being seen A LOT in PT practices for injuries of the neck, back, shoulder and upper extremity as ...

Why Runners Benefit From Postural Restoration Therapy

Why Runners Benefit From Postural Restoration Therapy

Running is one of the most innate and natural movements humans can do, and yet those who regularly engage in it often continue to be perplexed and frustrated by the aches and injuries that can accompany it. Our ancient nomadic ancestors would regularly run down their hunting prey across vast plains for hours at a time, yet they probably ...

The Benefits of Aromatherapy In The Springtime

The Benefits of Aromatherapy In The Springtime

May 19, 2021Virginia is for lovers we say. Well, I do agree until the moment I step outside for a morning jog in early spring… For those like myself, leaving winter behind is delightful. I know holidays are great BUT the prospect of the warm weather and outdoor activities give me a sense of freedom and abundance I really crave more. Though ...

Under Pressure

Under Pressure

April 28, 2021 Manual Lymph Drainage (MLD) to Relieve Allergy Symptoms Ahh Springtime! Warm sunny days and longer nights are all fun and games until, the one thing we can’t stand pops up, those pesky seasonal allergies. Trees, grass, weeds, and beautiful spring flowers all release tiny granules (pollen) into the air to fertilize other ...

Achoo!

Achoo!

April 14, 2021Achoo! The Spring weather is a welcome transition from the Winter cold. Blooming trees and flowers can lift our spirits but can wreak havoc on allergy symptoms. According to Traditional Chinese medicine (TCM), Spring is the time corresponding to the Liver organ and when the internal energies tend to lift up and outward. If there ...

Dry Brushing What is it and Can it Help During Allergy Season?

Dry Brushing What is it and Can it Help During Allergy Season?

April 9, 2021What is Dry Brushing? Dry brushing, dry body brushing, or skin brushing is the use of a natural fiber bristle brush to aid in the stimulation of the skin, lymphatic system, circulatory system, and the nervous system. Skin brushing has been used in the healing practices of cultures all around the world for hundreds of years. ...

The Benefits of Direct Access Physical Therapy

The Benefits of Direct Access Physical Therapy

December 14, 2020 Are you or a loved one dealing with pain? Or maybe you’re a “weekend warrior” who pushed it a little too far? Or how about aches and pains from running? Maybe you’re dealing with muscle tension and loss of function from a physically demanding job? Or maybe you have persistent pain that has been around so long you can’t ...

14 Smoothie Recipes to Decrease Appetite and Balance Your Blood Sugar

14 Smoothie Recipes to Decrease Appetite and Balance Your Blood Sugar

May 26, 2020Unless you have been living under a rock (which, may be the case with the current #Rona running around) I am sure you are aware that health and wellness is a hot topic these days. Health choices and food research is no longer just for those who are “another year wiser” but even the younger generation is jumping into the mix. As a ...

Oriental Medicine: What is it? How can it help?

Oriental Medicine: What is it? How can it help?

May 19, 2020 Written by: Neida Fedison, L.Ac + Dipl. Ac + DAOM Have you ever heard about Oriental Medicine? You probably have but don’t even know it. You most likely know what Acupuncture is and with some limited information obtained through family members, friends, or even movies and TV shows.  Then what is Oriental Medicine? It is the ...

What is Reflexology?

What is Reflexology?

[ Blog Post Date ] What is Reflexology? Reflexology is a holistic modality using hand and finger pressure on the feet, outer ears and/or hands with the intent to stimulate nerve endings, creating positive electrical and chemical changes contributing to homeostasis. Reflexology is also known as zone therapy which accepts the belief that a ...

5 Must Have Tips to Help Prioritize Sleep

5 Must Have Tips to Help Prioritize Sleep

February 18, 2020 Have you ever thought “what is sleep?”. Odds are, this thought has never crossed your mind. And that is okay. You are not alone; we were right there with you! But, what if we stopped and truly thought about what sleep is, how sleep affects our mental, emotional and physical state; more importantly, how proper sleep habits ...

Train Like A NFL Athlete

Train Like A NFL Athlete

NFL football players are some of the highest performing athletes in the world. With this comes strict regimes to ensure their mental and physical health. Everything from their eating habits to sleeping patterns plays a role in their performance and allow them to THRIVE. While not everyone may be an athlete at this level, many of their habits ...

HOW TO COPE WITH WINTER THREATS: FIRE CUPPING, ESSENTIAL OILS AND AT HOME TIPS

HOW TO COPE WITH WINTER THREATS: FIRE CUPPING, ESSENTIAL OILS AND AT HOME TIPS

January 21, 2020 Written by: Chantal Owen, CMT + CR + CCA With the cold, flu and allergy seasons upon us, we wanted to give the inside scoop on the ways Thrive can help aid your recovery and at-home tips to get through this season. Luckily so far our winter has been very mild this year yet the yoyo effect between the cold and warm days has ...

5 Exercises to Improve your Posture

5 Exercises to Improve your Posture

Inchworms - Rounded Downward Dog Walk OutsFrom all fours, knees directly under hips and hands under shoulders Shift your weight forward so your nose is over your fingertips. Exhale and round up through your mid-back like a "cat" yoga pose Extend knees to inhibit hyperactive muscles into a slightly rounded downward dog From the downward dog ...

The Difference Between Medical Massage and Spa Massage

The Difference Between Medical Massage and Spa Massage

Have you ever wondered about the difference between a medical massage and a spa massage? We had one of our certified massage therapists, Chantal, discuss the differences to help better understand. While one might think all massages are alike that is not the case. Medical massages and spa massages have differences in their purpose, training, ...

Massage for Mammas: Me-Time is Important in All Phases of Motherhood

Massage for Mammas: Me-Time is Important in All Phases of Motherhood

The prenatal and postnatal phases are both beautiful and brutal experiences when having a baby. When carrying, the lower ribs can become more flared to make room for the baby, especially during the last trimester. Once we have the baby and begin cradling during feedings, it creates more tension along the bra line area. Whether you’re nursing ...

The Life-Changing Benefits of Aromatherapy and the Raindrop Technique

The Life-Changing Benefits of Aromatherapy and the Raindrop Technique

Aromatherapy is a fascinating field–one that got me completely hooked and that I’ve been passionate about for years. As a French native, where aromatherapy and phytotherapy have a prominent place in health and wellness, I’ve always known the power of essential oils. However, the day that I observed Raindrop Therapy performed on a horse was ...

Injury-Prevention Tips for Runners

Injury-Prevention Tips for Runners

February 10, 2018FO Every runner wants to win the injury prevention race, whether it is the runner just starting out, the casual runner or the competitive runner. It seems that with all the advancements in training methods, shoe wear, research and even medicine we think we have found the answer. One thing has become clear to us, through all ...

5 tips for ‘Fit & Fab’ Total Body Wellness

5 tips for ‘Fit & Fab’ Total Body Wellness

May 27, 2017 We recently got to spend an awesome morning with the fabulous Kristen Crowley and the WGNT/WTKR News 3 morning crew.  Kristen put together a '5 Days of Fit & Fab' Total Body Wellness series and we were honored and grateful to participate! In this series, we shared 5 quick tips to set your body up for success not only in the ...

Defying the Odds – Tools of Champions

Defying the Odds – Tools of Champions

[ Blog Post Date ] The New England Patriots defied the odds by coming back from a situation that seemed impossible!Tom Brady. Credit Getty ImagesTom Brady credited the team's Mental Toughness for their Epic Superbowl win.Mental toughness is a collection of mental performance skill sets that allow a person to persevere through ...

Your Rib Mobility is Critical for a Healthy Spine

Your Rib Mobility is Critical for a Healthy Spine

The ribcage is a huge part of anatomy that tends to be ignored, especially when treating low back pain.Our ribcage is thought of as a steel cage that isn’t supposed to be very mobile, however, our ribcage is meant to be very mobile! Ribs attach to the front of our body on the sternum and are long levers that wrap all they way back to our ...

Grounding: The Importance of Breathing Properly

Grounding: The Importance of Breathing Properly

Let's look at the mechanics of breathing, as well as the mechanics of the respiratory and pelvic diaphragms, to better understand how the mechanical ventilatory pump is a powerful driver to keep the body connected to the ground during dynamic movement.The central tendon of the respiratory diaphragm descends towards the ground during ...

Grounding: Connection to Gait

Grounding: Connection to Gait

Hopefully you are following our discussion about the valuable principle of grounding. What's cool is our natural gait cycle is mechanically sound to help us ground ourselves to improve our internal physiology and system function. Unfortunately, many people have lost the reciprocity to exchange a rhythm between the right and left halves of the ...

Grounding: Restoring Normal Physiological and Mechanical Function

Grounding: Restoring Normal Physiological and Mechanical Function

"Grounding" is a principle we apply in our programming and is essential for restoring normal physiological and mechanical function. Various research has been published to help explain the beneficial effects of grounding on human biological performance and health (note: Earthing is a form of grounding).The inability to ground is the inability ...

What are PRI orthotics

What are PRI orthotics

At THRIVE, we fabricate a very unique and special foot orthotic that applies neuromuscular principles with solid principals of lower extremity biomechanics. These orthotics effectively influence the entire postural and movement system by combining the Science of Postural Restoration (PRI) Advanced Physical Therapy with the biomechanics of ...