Privacy Policy
Disclosure Policy

Berries & Brawn

Get Healthy - Find Your Power - Be Your Most Gorgeous Self

Let’s goHome
Wellness Coaching

Blog
Shop
Let’s Chat!Work with Mara

Sorry, no content matched your criteria.

The Links

Home
Blog
Work with Mara

The Shop

Shop
Cart
Checkout

Newsletter

Latest News · Tips · & Tricks

'You are what you eat'. Ever hear that one? That w

'You are what you eat'. Ever hear that one? That was one of my mom's favorites.

Now that I am older it's one of those phrases that guides me, and I love how flamingos remind us of this. Most people know that flamingos adopt their color from the crustaceans they eat - and boy do they love shrimp. So - what in the shrimp actually makes them pink?

Well, I am so glad you asked! It's a carotenoid & antioxidant called astaxanthin that can also be found in salmon. Apologies for the nerdbert science moment here, BUT, astaxanthin binds to proteins to prevent oxidative stress. In simple terms - it's ANTI-AGING....wahoo!!!! It can be purchased as an individual supplement or I get it in the omegas I take. (Ask me if you're curious).

From what I have personally seen, it has helped 3 grandparents tremendously with Alzheimer's and dementia. It assists with insulin regulation and inflammation. And finally, when you start adding it to your regime prior to summer, it assists with resistance to heat strokes and sunburn.

But I digress - back to the inspiring flamingos. They have long symbolized balance and are such beautiful creatures, we can't help but be reminded of the importance of creating an environment that is not only beautiful, but feeds our potential for development and encourages us to uplevel.

They teach us to stand tall and gracefully. This is never more important than when we make an effort to let our 'realness' come to the surface(is that even a word?)

So while it's a given that we need to be mindful of what we eat physically, it's just as important to ensure we are feeding our mind, our environment and our hearts with the right kind of nourishment that will inspire us to live up to our potential and honor those special gifts that make us unique. So be you, be beautiful, and be fearless in your pursuit of excellence.

If your curious to learn more about our private wellness experience at Berries & Brawn - drop a 😻 or 🤪 below or send a pm and I will be happy to connect.

Sending warm sunshiny hugs and hoping you have a lovely day ♥♥♥

#flamingo #wellnesscoaching #feminineenergy #youarepowerful #antiaging #naturalremedies #glowup

With the historical significance of today-I would

With the historical significance of today-I would be remiss if I did not share a moment of respect for the Queen. We live in a world where traditions are falling by the wayside, & the new generation has no way of understanding the strength of character represented by the passing of those that saw the great depression, heartbreak & wars that make the squabbles of today seem pale.

There was an elegant healing in the procession of the long walk-a beautiful silence dominated by the gentle rocking of the royal guard. A rhythm to soothe the grief of many, gently lull saddened hearts & pave the way, hopefully, for a new period of optimism.

While not necessarily a monarchist, I have a deep admiration for what previous generations can teach us. I, like my Nahuatl speaking ancestors, treasure the elderly & love to learn from them.

I have been notably absent here, as my family navigates immense grief, & has done several times since Spring. I called into question so many things, & now-with the passing of the Queen - it is time to leave the sadness behind, but hold the lessons dear. Here are a few of mine:

Pragmatism when used right is an incredible skill.

To fiercely love your family is a crown of beauty.

A person can have an internal rebellious streak & at the same time be deeply close to & loved by the creator.
It is not a sin to think for ourselves & question the status quo. Especially lately.

There is a tranquil beauty in showing respect for authority-it promotes love and kindness.

To honor our commitments means sacrifice.

Being service oriented from the heart is noble.

True loyalty is a most treasured gift.

What it is to be someone’s most cherished protector.

When you love a Gypsy soul, you must grant them freedom.

What a beautiful thing it is to be truly fearless.

You must unapologetically claim your space in this world.

So to honor the beautiful souls I have lost in death this year, & in honor of the grief you also might be feeling,my heart goes out to you. If you are mourning a queen, a family member, a
lover or treasured pet, I pray that you can turn those tears into hope, & pay it forward. Sending gentle hugs xxo
#givewithoutexpectation

Wrapping up this month's theme of organizing for w

Wrapping up this month's theme of organizing for wellness, we would be remiss if we did not share a few tips to help stay on track with our fitness plan.

Whether working out in a home gym, out in nature or at a public gym, it's always handy to keep supplies at the ready. In my corporate days, every Sunday when I cleaned my car, I would load the trunk with supplies. For instance, those little plastic shoe tubs are so good for this. I had 5 ready to go with gym clothes and towels. There was a gym bag in the trunk along with protein powder sachets, my blender bottle, waters, and a few healthy snacks. I would keep a little black book handy and get the workout plan for the week jotted down ahead of time, and then pre-load my playlist...so it became harder NOT to go workout, and easier to just go and get that workout in. This also works for my running and hiking friends.

Now when it comes to in home workouts - it gets a little harder, at least when it comes to staying motivated and distraction free. So, these days, I try to stick to the same routine. There is a closet set aside just for workout gear, and I really treat it like my trunk and stock it with everything I need. Then, and this may sound silly, but I have my fitness vision board with gobs of fitness motivation to inspire me and keep me moving forward. But I would love to know more about you...how do you keep yourself organized, motivated and on track with your goals?

Sending happy Friday hugs lovelies, and hoping you have an inspired weekend!

#motivationgym #getmoving #getyourgrooveon #welnesscoach #organizedlife #thehsecoach #lovingmovement

The beach is forever going to be one of my favorit

The beach is forever going to be one of my favorite happy places...& I know I am not the only one - what is it about getting to the ocean that just soothes every cell in our bodies? Here's a few ways our bodies respond to that free miracle called the ocean:

1. Sunshine: our bodies need vitamin D for metabolism, immune function & bone health
2. The sound of the waves crashing enhances relaxation more than any other sound, while decreasing our heart rate & blood pressure.
3. The ocean water is full of minerals that help with arthritis pain, & skin issues like psoriasis while improving elasticity
4. The sand....lots of you know I encourage grounding, which is the act of allowing your skin to be in contact with the earth. This process allows free radicals to be drawn from your body into the earth below & there have been many studies that show this process can help people with sleep issues & overall vitality. When you add in negative ions from salty air, inflammation & immune function improve.

If you have the ocean nearby - defo make a trip! Do it for me, as I am now a country girl & please do share! If like me, you don't have the ocean a block away anymore, there's still a few things that can be done to give you beach brain from a distance....

1. Most of us have access to at least a little sunshine - get that warmth on your skin first thing in the morning to boost melatonin production
2. Find a lovely recording of the ocean to play in the background. I KNOW it's not the same...but it IS nice.
3. Take a mineral bath with seaweed and salt.
4. Adding an indoor fountain will help release negative ions into the air.
5. Grounding can be done just about anywhere you have a natural piece of earth. Could be walking barefoot on the lawn, catching some morning sun on a giant boulder, or walking barefoot in the garden.

This is my go to list until my next trek to the ocean so my cells can do their little happy dance again! As always, I hope this info serves you and if you'd like access to our monthly newsletter - drop your favorite emoji in the comments and I will be happy to reach out!

Sending hugs lovelies! Make it an epic day!

Does anyone else here get a little burst of happy

Does anyone else here get a little burst of happy when you see the cherries in season at the market? I just can't resist them! 🎉🍒😍🍒💃

I remember my trainer would always tell me I was allowed 1/4 cup of cherries or berries with my breakfast oats or smoothie, no doubt due to the low-ish glycemic load. But they are choc full of beautiful and healing properties...

For instance, according to @WebMD:
"Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients. You'll get vitamins C, A, and K. Each long-stemmed fruit delivers potassium, magnesium, and calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline."

My mom and I love to use them in our morning booster shots (ginger, turmeric, lemon juice, a pinch of pepper and cherries). How do you like to try and get more cherries in?

P.S. Swipe right for a lovely infographic from @lybrate to learn a bit more about this superfood.

P.S.S Slide into my DM to learn how you can get over 30 servings of whole fruit and veg into your daily diet for less than a cup of tea / day! 😱💃🍒🍒🍒🍒🍒

#sunfoods #foodasmedicine #joyfuleating #nourished #nourishedbynature #loveyourself⁣ #antioxidant #wellnesscoach

Lately I have been getting a lot of questions abou

Lately I have been getting a lot of questions about what I do as a wellness coach…so if you’re keen to learn a bit more swipe right for a quick little video with the deets…

…AND…if you love freebies, drop a 🤍 below to sign up for our newsletter which grants you private access to a growing community interested in preventive health, along with our monthly mini e-book and our planner of the month club! Are you ready gorgeous?

Sending hugs and happy Friday vibes! Xxo

#wellnessjourney #preventivecare #loveyourself #nurtureyourself #thehsecoach

Follow on Instagram

Copyright © 2022 · Berries & Brawn · Hello You Designs

error: Content is protected!!