10 Low Glycemic Snacks for Balanced Energy & Better Health

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10 Low Glycemic Snacks for Balanced Energy & Better Health

When people think of the glycemic index, they often associate it with diabetes — but eating low glycemic foods is beneficial for everyone.

The glycemic index (GI) measures how quickly a food raises your blood sugar after eating. Foods with a high glycemic index (like refined carbs and sugary snacks) can cause rapid blood sugar spikes followed by crashes — leaving you tired, hungry, and craving more sugar.

Low glycemic foods, on the other hand, release energy more slowly. They help keep blood sugar steady, support hormonal balance, and reduce inflammation — all of which are essential for long-term health and sustainable energy.

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Full Body Strength Circuit (Intermediate to Advanced)

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Full Body Strength Circuit (Intermediate to Advanced)

This 45-minute full-body circuit is designed to challenge your strength, endurance, and stability — all in one efficient session you can do anywhere.

You’ll need a set of dumbbells, a resistance band, and TRX straps (if available). Whether you’re at home, the gym, or even outside, this workout builds total-body strength while keeping your heart rate elevated.

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3 Day Low Carb Paleo Meal Plan for Energy and Balance

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3 Day Low Carb Paleo Meal Plan for Energy and Balance

Getting back to basics. That’s one of the phrases we use so often at the retreat. There are so many “basic” or foundational pieces to nutrition that build such a strong base for overall wellness. The paleo approach is all about getting back to basics — eating whole, nutrient-rich foods that fuel your body and steady your energy.

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Lower Body Workout: Quad & Hamstring Focused Workout for Strength, Tone & Balance

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Lower Body Workout: Quad & Hamstring Focused Workout for Strength, Tone & Balance

If you want stronger, more sculpted legs, this workout is for you. It’s designed to target your quads and hamstrings — two of the most powerful muscle groups in your body — to help you build balanced strength, improve performance, and boost your metabolism.

By working both the front and back of your legs, you’re not only building muscle but also supporting joint stability and overall lower body function. When these muscles are strong, everything from walking to running to lifting feels smoother and more powerful.

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5 Healthy Holiday Party Appetizers That Actually Taste Amazing

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5 Healthy Holiday Party Appetizers That Actually Taste Amazing

Food is fuel but it’s also social, cultural and fun. Food is more than just calories in vs calories out and it brings people together and creates memories. The holidays are for celebration, connection, and great food — but that doesn’t mean you have to compromise your wellness goals to enjoy them. These five appetizers are vibrant, flavorful, and nourishing, with a mix of healthy fats, protein, and fiber to keep you feeling your best through every gathering.

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7-Day Keto Meal Plan Grocery List + Weekly Planner

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7-Day Keto Meal Plan Grocery List + Weekly Planner

This is part two of the Keto Meal Plan series. You’ve got your recipes — now let’s make your week effortless with a done-for-you grocery list and printable meal plan calendar. Everything is grouped by category for easy shopping and designed to keep your kitchen stocked with keto-friendly staples.

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15 Minute Core Circuit: Strength, Sculpt & Stabilize

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15 Minute Core Circuit: Strength, Sculpt & Stabilize

A strong core is more than just toned abs — it’s the powerhouse of your entire body. Your core supports your posture, balance, and stability in every movement you make — from lifting groceries to crushing your workouts. When your core is strong, you move with more control, prevent injuries, and feel more confident in your body overall.

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7 Day Keto Meal Plan for Energy, Focus & Fat Burning

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7 Day Keto Meal Plan for Energy, Focus & Fat Burning

A well-balanced keto plan isn’t just about cutting carbs — it’s about stabilizing blood sugar, calming inflammation, and teaching your body to burn fat efficiently for energy. When done mindfully, keto can improve focus, reduce cravings, and help you feel steady and energized throughout the day.

This 7-day keto meal plan is designed to be nourishing, realistic, and supportive of your goals — whether you’re looking to reset your metabolism, support hormone balance, or reduce sugar dependency.

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