Wellness Tips - Week #3

Brought to you by Wellness Month :)


Step it Up-date - Week 3!

Congratulations to all of the ModSteppers who rose to the challenge and crushed the week 2 goal of 65,000 steps!

Keep pushing!!! Week #3's goal is 70,000 steps (or 10,000 steps per day!)

Week 2 Honorable Mentions:

Top Stepper: Jennifer Rush (122,006 steps!!!)

Week 2 Prize Winners:

LA: Ashley Trevick & Alexandria Hood

SF: Susan Otto & Rachel Davidson

PGH: Mandy Haverdink & Dan Hanna


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Are you getting enough sleep?

Sleep Cycle is a great app that monitors your movement to determines your sleep phases and wakes you at the best time!

*Available for iPhone and Android! ($0.99)

Trying to quit smoking?

Smoke Free is an app that helps users quit smoking by showing them how much money they've saved since quitting, how much tar and how many cigarettes they have avoided, and what regenerative steps their body has made since they stopped!

*Available for iPhone and Android (Free!)

Having trouble holding yourself accountable?

Pact puts your money where your mouth is. Users pledge a set number of days they plan to workout or eat healthy that week along with an amount of money they must put up. Users must pay for each day they miss, but they get paid every time they complete a workout or eat a healthy meal. So you can earn cash for staying active and healthly, paid by members who don't! Pact also features the option to connect with several different fitness tracking apps! So for those of you who value money as an incentive, this one's for you!

*Available for iOS and Android (Free!)

Want to enjoy a night out without the guilt?

HealthyOut gives you nutritional labels and healthy options at all of your favorite restaurants. Just find your restaurant in the app and it will bring up all of the healthiest options while also showing you how to modify your selection to make it even healthier. Another cool feature - you can filter your choices by dietary restrictions and preferences (low carb, heart healthy, paleo, vegan, gluten sensitive, not a salad, etc)! Pretty cool, huh?

*Available for iOS and Android (Free!)


Wellness 'Hack' #3

Drinking a glass of warm lemon water in the morning is a quick and easy way to kick start your day and also provides a long list of benefits ranging from weight loss to improved skin! Give it a try!

Check out these 11 Benefits of Lemon Water!


Green Smoothie Recipe + a tip!

Green smoothies are a fantastic and tasty way to sneak in your fruits and veggies and another great way to kick start your day! Give this recipe a try:


  • 1 cup water
  • 1/2 cup chopped cucumber
  • 1 cup strawberries (preferably frozen)
  • 1 banana, optional (preferably frozen)
  • 1 apple, cored
  • 2 tightly packed cups of spinach OR kale
  • Juice of 1/2 lemon
  • ice, if not using frozen fruit


  1. Pack everything into your blender and let it run until smooth!


For a smoothie lower in calories and sugar, omit one of the fruit servings and add some stevia, if needed

Optional add-ins: Chia seeds, flax seeds, protein powder or hemp protein

*Recipe from thegreenforks.com

DIY Frozen Smoothie Packs!

If you're thinking to yourself - "There's no way I can find the time in the morning to make a smoothie" or "Produce goes bad so quickly that'd I'd have to go to the store every other day."

Try this tip:

  • Buy your produce in bulk (Costco and Sam's Club are great places to go for this! - Oh, and pick up some Ziploc freezer bags while you're there, too!)
  • Designate an hour on Sundays for smoothie prep and measure out the smoothie ingredients in separate freezer bags and toss them all in the freezer! - If you have the freezer space, you could even make enough for the month!
  • Now, all you have to do is empty the bag into your blender, along with your liquid base and you're done! (For easier blending, move one bag from the freezer to the fridge before bed to let it thaw a little!)
  • Bonus tip: wash and reuse those freezer bags! Yay, recycling!