100. your hot girl summer glow up guide PART 1: body health

♪ We ♪ ♪ We ♪ ♪ Oh, oh ♪ ♪ Oh, oh ♪ ♪ Oh, oh ♪ ♪ Oh, oh ♪ ♪ Oh, oh ♪ ♪ Oh, oh, oh ♪ Welcome to your official Hot Girl Summer Glow Up Guide. If you want to feel your best and look your best, this Hot Girl Summer, look no further. I am here to save the day. I'm here to give you the tips and tricks to glow up for summer. Welcome back to the Wellness Cafe podcast. You're go to Hawkerwalk Podcast. I'm your host, Trin Tondelier. First up, I just need to say a hundred freaking episodes. We did that together, okay? I am so proud of this community. I'm so proud of you for showing up every week to be on this journey together, working on ourselves, all the ups and the downs. I'm just so glad that I get to share it with you every week. And I honestly just want to say from the bottom of my heart, thank you. Like, thank you for showing up with me. Thank you for allowing me to make mistakes and not judging me and sharing your ups and downs with me as well. Like, I just love you. You are my people. I couldn't be more grateful for the community that I have with TWC. Like, I love you to the end of time, okay? And every single time that you listen to the episodes or share the episodes or post it on your stories during your Hawkerwalk, like it just puts the biggest smile on my face. I couldn't be here without you. I love you all so much. And I just wanted to say how grateful I am. And I can't wait for the next a hundred episodes together. So, what better time than now is there to start the hot girl summer glow up guide? Listen up, okay? This is a series. This is not one episode. This is a month long series that you can tune into every Wednesday morning to make sure that you are feeling your best and looking your best just in time for hot girl summer. But like also, you are perfect as you are. You're beautiful right now, but you know, everyone wants to feel good. I believe that you can always just be like leveling up. I love finding new ideas and ways to feel better, new ways to elevate my routine, elevate my mindset. I just always want to be growing and evolving. So buckle up. I have prepared the ultimate hot girl summer glow up guide for you coming at you hot, okay? As I told you last week, I was just at Coachella, okay? And before that, I was in LA. So my routine is off. It is just time to elevate it. My motivation is high. I want to feel good. And what inspired this episode is that I have been off my habits, okay? I've been a little lazy with them. I'll admit it, hand up. I need to be honest. I got a little lazy with it. But healthy habits and routines and working out and eating healthy, all the things are so talked about for a reason because they make you feel so good. And I don't feel my best right now. I feel tired. I feel inflamed. I have skin texture. I have bags under my eyes. My skin is dry. I can tell that I don't have as much muscle and I'm not as toned as usual. But I am going to fix it all, okay? So no fear. Nothing to worry about if you feel any of the things I just explained. Welcome to the club. Come take a seat, okay? Life gets busy. Shit happens. It all happens. But that is why I'm making the official Hawkerel Summer Glowup Guide series so that we can all just embrace on this little boot camp together so that you and I can go into Hawkerel Summer being the glowing queens that we are. Because you know this. I don't hide this. I'm one to get a little feral during Hawkerel Summer. I love a good time. But I want to show up as my best, healthiest, happiest self for the summer and feel good. So if that sounds like something that you want to do with me, welcome, okay? All you have to do is make a promise to yourself to show up to the Wellness Cafe every Wednesday on your Hawkerel walk during your morning moment on your drive to school or work, wherever it is that you may be Wednesday morning, just make a promise to yourself to show up to this series. And then if I've done my job correctly, this series will provide you with all the motivation that you need to follow through with your healthy habits and goals that you set for yourself. My main focus right now is discipline. I am focused on being disciplined with myself. Because you just, you can't get shit done if you're not. And if you're too nice to yourself, okay? I love a positive affirmation. I love self love. But my friends and I have like this running joke that we've been eat, pray, love and a little too hard, okay? Cause we're never strict. We're always so nice to ourselves. We practice self love, but it's like, hey, I think I've been a little too loving and I need to dial it back in on the discipline. I looked in the mirror. I saw my bags. I was like, hey, get it together. Where is your discipline? And that's just the honest truth. Okay, it happens, but I know it's a quick fix. And like I said, this is going to be a series because I have a lot, I have a lot of new habits for you. I have healthy reminders. I have the cheat codes to live a healthier, happier life for you. Okay, I have new recipes. I have it all. I have been preparing all the tools for you to end this series, feeling your best and looking your best. So without further ado, let's get into it. Actually, I do want to share a quick quote that I found on Pinterest that I thought was just, this was the mood for this series, okay? It said, I plan to look the best I've ever looked, make more money than I've ever made and love myself more than I ever did. Period, mic drop, mood, that is the vibe right now. So let's get into it. Today's episode for part one is focused on your body and changes you can do for your body to feel better because personally, my body is my biggest priority right now and that's why I'm doing it first. And I know those who have been here for a while know that I'm talking about that glowing from within shit, okay? And having a healthy, happy body and a strong body. I'm not talking about looking a certain way for summer. Like, yes, I want to be more toned but that's just because I'm not on my usual routine. I just want to kickstart my summer to get back to my regular self and I feel the most confident when I'm doing weight training and have more muscle. But anyway, I'm talking about a mind body soul glowup for summer around here, okay? If you're new here, one thing that I learned when changing my lifestyle and incorporating healthy habits is that small everyday habits that are sustainable is the best way to get lasting results. And that is the very reason why I wanted to break this series up into different pillars of wellness so that you have a week in between each topic and I also want to emphasize that I'm about to give you a lot of ideas. You do not need to do all of them and even focusing on one or two of the ideas I give you today will make a big difference because everyone needs something different so take what you need from today's episode. Also, if you do too many things at once, it won't work. You will crush and burn. So always remember that incorporating small sustainable everyday habits is the key to feeling good and in return, looking good. And you glow differently when you're taking care of yourself. So let's get you glowing from within for this summer. First up is nutrition. And like I said, I'm not as toned as I would like to be right now. Usually when I'm on top of my habits and doing all the things, I like to do weight training five or six times a week as honestly just a personal choice because it makes me feel good and gives me endorphins and I love it. However, when I'm a busy gal and traveling an off routine, I just see my muscle definition leave fast. But it can come back as quickly as it left. So a lot of that has to do with what you're eating and nutrition is everything. And on top of that, gut health is everything. I've just been learning and educating myself so much and the more and more I realize that gut health determines everything. It determines your mental health. It determines how you feel. It determines how your skin looks. So I just want to prioritize nutrition. And this is the biggest piece of advice I can give and the biggest thing that keeps me motivated to eating healthy is it just feels good. It feels good to eat healthy. You feel amazing. I don't like the feeling I had last week when I felt like a slug returning home from Coachella. It is addicting to feel good and make healthy choices that you know serves your body. So let's all feel amazing together. First up, water first thing in the morning. Okay, hydration is hot. When you sleep, you get dehydrated. So waking up and hydrating is first things first. Next, I'm also focusing on hormone and gut health. So if you're new here and haven't heard me talk about this yet, I cut out coffee first thing in the morning and I will never look back. I'm sorry if you're a weekly listener and you've heard the story so many times, but also if you've heard me talk about this multiple times and you're still doing it, WTF, okay. So to prioritize gut health and hormone health, I cut out coffee on an empty stomach because it is so acidic and not good for your stomach and coffee also spikes your cortisol in the morning, which is your stress hormone and that is just a recipe for disaster. I feel so much better having my coffee a little later in the day. So to be glowing from the inside out and prioritizing gut health, I opt for either bone broth, A.G.1 or matcha first thing in the morning. Sometimes that you know you can never have too many beverages, it is all three, but I always have one of those alternatives at a minimum so that I'm not having my coffee first thing in the morning. And I'm a drink girlie, I need a drink in the morning, but I realized that there are so many better alternatives that can still be your morning moment besides coffee. I felt such a big difference in my gut health when I made this switch. It was not an easy one, but it was so worth it. Next up for hormone and gut health, eating within the first hour of waking up. Personally, I'm not someone who's overly hungry in the morning, I usually, I can honestly do my whole entire morning routine and a workout without getting an appetite, but I've started eating within the first hour of waking up, even if I'm not hungry, to balance out my blood sugar when I wake up and to promote healthy hormones. And on top of that, I'm trying to opt for a protein packed breakfast. This is for hormone health, and like I said, I just realized I'm not as strong as usual, and I would like to gain some of my muscle back. My favorite ways to incorporate protein in the morning is eggs or a protein smoothie, just keeping it really simple, back to the basics. And this episode will be five hours long if I go into detail of every recipe, but I'll be posting all the ideas on the Wellness Cafe Instagram and posting on my main Instagram stories daily to give you all the inspo you need throughout this series. So make sure that you're following both those accounts for more in depth, detailed recipes and stuff like that. But for some other ideas of high protein snacks, I have been loving, okay, this is really weird, this is kind of niche, I'm obsessed with cottage cheese, just on its own, just plain like that. I know that's not for everyone, but it's something that I really enjoy. I've also been loving making my own meatballs in the air fryer and prepping them for the week. So this could be like turkey meatballs, chicken meatballs. And then also you could do that for breakfast where you make egg bites at the start of the week and then you just have them prepped ready to go in the fridge. Also a classic for high protein snacks is a go-to good old fashioned protein shake. There is nothing wrong with a little protein powder and water or a little hack I used to love was mixing premier protein shakes with iced coffee, the Starbucks iced coffee. And if I had time, I would kick it up a notch and blend it with banana and ice. It literally tastes like a big frozen protein milkshake. It is to die for. Next step, most importantly, when it comes to nutrition is eating the rainbow, okay? We are amping up our veggie intake. The saying that you are what you eat exists for a reason. And it doesn't have to do with appearance. It's literally all about feeling good. You feel better when you're fueling your body with nutrients. I personally have more energy. I'm more positive in general. I have less brain fog. My skin looks better. I'm honestly just overall happier when I'm eating healthy and that's not a shock, you know? Like, it's not surprising shit, but sometimes that life just gets busy and it's hard to maintain. Okay, this is so simple, but sometimes you just forget about it. One of my favorite hacks to eating vegetables is to have them prepped in the fridge. This is such a simple thing. This is not groundbreaking, but oftentimes I honestly just forget about this. If you struggle to snack on veggies, I promise you. If you can just get yourself to get them cut up and prepped in the fridge, you will snack on them. Personally, when I do a reset like this, I can be motivated. I can get myself to the grocery store and I can even buy the veggies. But then for some reason, when it comes time to actually snacking on them, I just don't reach for them. So if you also have this issue, I would highly recommend just cutting them up. Okay, it takes five minutes. Just get the motivation to do that and then you will thank yourself. When you open the fridge next time for a snack and your veggies are prepped and ready right there. I'm in a huge hummus kick right now. Dipping cut up peppers, cucumbers, carrots, any veggies in hummus hits different right now. I don't know if it's the weather getting warmer. I don't know if it's just this newfound motivation and my motivation to feel good, but hummus and veggies, best snack ever. I've also been trying to branch out and try some original recipes to get my veggies in. So I've been loving spaghetti squash with pasta sauce and then like a meat protein on top. And then Kells and I actually made zucchini pizza bites before leaving to LA and they were surprisingly so good. I got a comment about the spaghetti squash when I posted it on my Instagram stories because I love posting my recipes for you all on there. And someone just replied saying like, isn't this a little contradicting because you tell us on the podcast, it's okay to eat carbs. And I clarified and my response to that was that I eat carbs all the time, okay? Don't get it, don't get it twisted, don't get it wrong. I love me some carbs, but I also eat intuitively. And if I know that I'm not feeling my best, if I feel sluggish or tired and I just, I know that I have to feel my body better and get more vegetables in, then I'm going to opt for like a spaghetti squash alternative, you know, and I'm going to feel my body better and get more vegetables in. It has nothing to do with the carbs. I eat them all the time. It just comes down to honestly like personal preference and listening to my body. And obviously a big bowl of pasta noodles isn't going to make me feel as energized. Therefore substituting that for spaghetti squash once in a while based on how I'm feeling and what my body needs. Okay, moving along the next way is that I like to get extra nutrients in. I know this is such a long list, but you know I've been doing this for a while. So I have like a bunch of tips and tricks up my sleeve that I like to resort to and pull out when my body needs some extra love. And I just thought I would share them all with you today. But if you're not taking notes, don't worry. I will be posting like little key messages from each episode on the Wellness Cafe Instagram. I just wanted to hit you with all the info, all the tips and tricks so you can choose which is best for you. So next is honestly just like a juice or a smoothie. You can pack a shit load of nutrients into your morning green smoothie. Literally in my blender. I will throw in lemon, ginger, cucumber, spinach. Like you don't need a juicer to throw in all those extra hidden nutrients into your smoothie. When I need a reset and need to kick shit up a notch, I just love throwing in lemon and ginger into my green smoothie. Blending it with milk and just the tiniest bit of orange juice. So it still is sweet. So good. Along with that, if you want to glow from the inside out, you need to be eating your skin super foods. So a while back, actually, this was in high school. I bought this cookbook called The Beauty Chef and I think I literally saw it on Visco and I never used it. I just bought it for the aesthetic. You know, I'll admit it. We've all been there done that. But I opened it back up like honestly just a week ago, I was trying to think of new recipes to eat that would really nourish my gut and my skin. And on the front, the cookbook says it is delicious food for radiant skin, gut health and wellbeing. And she even has this little dictionary or beauty nutrient section of what benefits you'll get from what ingredients. The author's name is Carla Oates and I thought I would share some of the key points that I've highlighted so far from her cookbook because this is honestly where I've got most of my info from because I'm not a nutritionist. And right now I'm really honing in on gut health, skin health glowing from the inside out. So this is what she had to say in the intro. She said, the gut is so much more than just a place for digesting food. Not only is it intricately linked to the state of our skin, but poor digestion can affect health and functioning of every system in the body, the brain, nervous system, hormonal balance, reproductive system and even the liver's ability to properly detoxify. Unfortunately, if your gut isn't balanced, your body won't be able to properly digest and utilize the nutrients from your food. As the skin, hair and nails are the last places to get nutrients, those areas can become starved of nutrition. Additionally, if your gut is out of balance, you won't be detoxifying optimally and the skin will suffer. Our gut is where our neurotransmitters and feel good hormones such as serotonin are made. So by looking after your gut health, not only will you be helping your skin, but you will be helping your mental health as well. And that is literally just like me packaging up all the little information that you need to know and handing it over on a bow to you because this stuff is so important and that's why I'm focusing so much and that's why there's a whole series for our Hot Girl Summer Glow Up dedicated to our body and glowing from the inside out. And learning about this stuff is so interesting. I am happy to be able to share this on my platform because this is something that I wish I learned when I was honestly in high school or younger. Like how important getting the right nutrients is not only for your gut, but for your mental health, your skin, your hair, like it's everything. Nutrients is everything. And when I was younger, I just remember there was so much emphasis on how you look and being skinny. So I was focused on calories and so many people told you to only look at calories in and calories out. But like I explained in my episode about counting calories, like then you're losing all the nutrients and you're losing your gut health and your skin health and your hair health. And it is just like a recipe for a disaster. And I wish that this was honestly taught in school because it is so interesting how much you can change your overall, like your entire body, and entire mental health and your wellbeing just by getting the correct nutrients for your gut. She was also just explaining that if you eat foods that are irritating your gut lining over and over again, that you're pretty much injuring your gut three meals a day, 365 days a year. And you may not see the inflammation in your gut, but it is there. And compromising the gut lining, allowing those toxins to flow through into your bloodstream can manifest as skin problems and learning difficulties, allergies, colds, flus, autoimmune issues. And right now I'm really focused on making my skin glowing from the inside out. And that is why it starts in the gut. She said, looking after your digestive system with gut-friendly foods and probiotics and filling your plate with unprocessed organic, antioxidant rich fruits and veggies is a great way to keep inflammation and disease at bay. And then I actually just decided to pull out her little cookbook here and share some of the quote unquote beauty nutrients for you. She has this little table that says nutrient, why it's good for you and where to find it. So omega three fatty acids. It says research has shown that a diet rich in omega three fatty acids is essential for skin healing. It says that it decreases inflammation and reduces the likelihood of acne and other skin problems. I won't go on and on about this. I'll move over to the next stuff, but it is just really cool. So if you want to research it on your own, I would highly recommend it. I think it is so interesting. I could share for longer and longer, but I know some of you are probably like, wrap it up, Trin, what is the next point? So I will go on to the next point. This kind of goes without saying, but if you're focusing on nutrition, you definitely want to be doing home-cooked meals at least five or six times a week. I personally love to cook. You know this, it is my happy place, but even myself, when I'm busy and tired, I've been door dashing a little, like I've been doing it like maybe two or three times a week, and I need to get that down to only one on the weekends, and that is it. So I would highly recommend that you try having home-cooked meals at least five or six times a week as well. If you're new here, I love cooking, and I'm always posting new recipes that I try on my TikTok and Instagram. They're both just at Trinity Tondelier, and they're always linked in the show notes. I try to share all my recipes as often as I can. And last up in our nutrition category before we move on to the other sections of glowing up our body, I have supplements. And obviously this goes without saying, I just was reading all that stuff from the beauty chef to you. Your supplements are really important to your body for so many reasons. And obviously when you're not eating as healthy as you should be, like for myself, when I was traveling and eating pizza and stuff like that, I'm not getting all those nutrients. And that is why I, this actually isn't an ad right now, but that is why I like Athletic Greens and AG1 because I just get it all in one because I'm really bad at taking my supplements. And I'm not even getting paid to say this right now, it just genuinely is the product I love. There's just so much packed into one little drink that I love it. I'm getting my probiotics, I'm getting my greens, I'm getting my nutrients, like all the supplements in one. So it really is just like worth the money to me. I will put the link for the Wellness Cafe AG1 deal in the show notes of this episode. If you wanted to shop through it, I think you get the free travel packs and vitamin D if you shop through that link. So I will leave that there. The other supplements that I take religiously are magnesium, vitamin D, and sometimes I do omega three oils, but not all the time. My vitamin D, I use the drops from Athletic Greens, actually. My biggest tip, no matter if you're taking Athletic Greens, if you're just taking other types of supplements and pill form, my biggest tip is to make sure that you can see them because if it's out of sight, it's out of mind. And a lot of the times when I just kept my supplements in the cupboard, in the pantry, I just forget about them. So when I really want to be on my supplement game, I will honestly take them to like the bathroom. So when I open up for my skincare, I see my supplements and it's easy, you can just do it at the same time as your skincare or you can keep them in your nightstand. I keep my magnesium supplements by my bed. So when it's time for bed, it's easy and I can just take them because you can buy all these things. You can buy all these products, but that doesn't mean you're going to use them. You have to find tips and tricks on how to actually integrate these things into your routine. I'm pretty sure I can speak for all of us. When I say that like we've bought the things, you can have the motivation, but it's like, are you actually using them or are you just buying them and having the intention to use them? So that is key for anything, honestly, like I said, your veggies, out of sight, out of mind. If you just buy them and shove them in the back of the fridge and forget about them, of course, you're not going to like look for it when you open your fridge. Whatever you're trying to integrate into your routine and your lifestyle, make sure you have it somewhere easily accessible that you're looking at and you're being reminded. When you prep your veggies ahead of time and you have them in the fridge, first thing when you open your fridge, of course, you're going to eat them. When you have your supplements right next to your skincare, of course, you're going to take them. Okay, oh my goodness, that is enough about nutrition. You may need to take notes for this series. I'm just really trying to deliver it all to you. Okay, my motivation is high right now. I am pulling out all the stops. But next up, for your Hawkerel Summer Glow Up is exercise. So you need to be prioritizing exercise to glow up for summer. And I'm not talking about exercising for how you look. Okay, on a look spaces, you're ready for summer. You're hot, you're sexy, you can rock it. I am the biggest advocate for working out for your mental health. And if you want your confidence higher than ever before, if you want to be the most confident person, any single room that you walk into this summer, you need to move your body. I am a happier person when I work out, plain and simple. And that's what it comes back to. Now that I realize all the amazing benefits of truly living a healthy lifestyle and not just trying to make shitty, weird changes for my appearance, that is what it comes back to is how I feel. When life gets busy and I'm off my routine and I haven't been as strict with my habits, I am eager to get back into them because I want to feel good. The feeling you get from practicing a healthy lifestyle and making all these changes, it's like nothing else can compare. Once I started realizing how amazing you can feel after taking genuinely true care of yourself and your body and your lifestyle, I want to feel it all the time and I'm eager to feel like it again when I haven't. I promise you, you will never regret a workout and there are so many ways to move your body. There are endless ways, okay? So there is bound to be something you like. I also always say do not do a movement or an exercise that you don't enjoy. There's no reason that working out shouldn't be enjoyable. You can find something that you like and especially with it getting warmer outside, you can start working out outside, running stairs, outside in the fresh air, you get vitamin D, end in a dwarven rush. I genuinely never get a bigger high than running stairs outside. I am buzzing after, okay? The mixture of moving my body, the fresh air, the vitamin D, sunshine, the nature around me, like you feel incredible. And if you don't want to run stairs, you don't have to, you can go for a bike ride outside. You can go to literally go to a random park and do a little circuit or a boot camp and listen to music. There are so many free ways to move your body outside and aside from that, there are so many different ways of exercise in general, boxing, hit classes, yoga, Pilates, dance, Zumba, running, biking, weightlifting, like there is an endless opportunity and there is something that you will like. Years ago, when I first talked to my doctor about my anxiety and depression, the very first thing he asked was, are you doing workouts that get your heart rate up? And he said, a minimum of 20 minutes of physical activity that gets my heart rate up and gets those endorphins going, three times a week is what I should be doing. And that is literal science. I can also just see it in my friends. Like aside from myself, I think Brody could really tell and he could see the difference in my mood when I started working out. And he signed up for a volleyball league. So he does volleyball in the evenings just to get his body moving, get those endorphins. He is not a gym guy. He doesn't really love going to the gym and lifting weights. He does come with me sometimes, but he has always been like a sports guy. And he did that all throughout high school, junior high, growing up. So as an adult, that is just his preferred way of working out and getting those endorphins. And at nighttime, he does not want to go all the time. He's tired, he just wants to go to bed, stay home. And it's honestly so cute. Last week we were, what were we doing? Oh, it was after Coachella and we were tired. And I was like, well, you can just like skip it if you want. Like it's okay, you can stay home with me. And he goes, no, I know I need to get myself there because I will feel better after. And I was so proud of him honestly for having that much discipline with himself because we were both exhausted and tired. But when he went and came back home, he was so happy. He had so much energy and he was like, wow, I feel so much better and I'm so happy that I forced myself to do that. So experiment with what exercise that works for you. There is something that you will find that you enjoy, I promise you that. Right now for myself, I'm really into working out in an infrared sauna. So I've been really liking J-Bird Pilates. It is hot, it is dark. You get your sweat on like nothing before. I've been incorporating that with weight training, going for walks, doing my at-home workouts, just like YouTube at home workouts and doing hit classes at host concepts. Personally, I just like, I always like to incorporate a vast variety of workouts into my routine and that is when I feel the best. Because also, if you are doing the same thing over and over again, one, your body will get used to it and two, you're just gonna get bored. So if you're bored of a certain exercise that you used to love, that is probably the sign that you should just try and switch to a new method of working out, not just like canceling it all together. You know, if you're getting bored of going to the gym and you've been less motivated, that's probably your sign to just switch it up and try a new form of working out. It works like a charm. And not to mention, there is also the habit stacking for my busy gals, okay? You can put ankle weights on while you clean, get a little habit stacking going. This is so ridiculous to say out loud, but that is one of my favorite hacks, okay? When I'm cleaning, I did this all the time in our house in Alberta. Now it's like a little bit harder because of apartment living, like I used to have the house and the stairs and what I would do. You put your workout set on, you put ankle weights on or wear them on your wrists, and I would make cleaning a literal hit workout, okay? I would do 30 seconds of jump squats or lunges, jumping jacks before going up the stairs to put something away or in between folding laundry. Like if you have to choose between cleaning or moving your body, just hack the system and get them both done at once, okay? We have to get creative out here. But all in all, I'm aiming for four to five workouts a week right now and mixing up getting a variety of movement and getting a walk outside in every day. My Hawker walk is a must every single day. Next up for your Hawker Summer Glowup, we need to prioritize sleep, sleeping beauty, plain and simple. There's literally a princess named Sleeping Beauty because you need to be getting your beauty sleep. I get so creative at night. I'm a night owl. I can stay up till three in the morning. So I have just been shutting my brain down and saying no, go to bed. I've been taking my magnesium and going to bed because to glow up for Hawker Summer, you need your beauty sleep. So this is just your reminder, find whatever works for you, but make sure that you are prioritizing your sleep. And I saw this on TikTok. I don't know if I should share it yet because I haven't tried it, but something I'm going to try is this mocktail. Okay, she called it a sleepy girl mocktail. The creator was Lainie Cooks on TikTok. And I have heard so much about tart cherry juice lately for gut health. So she made a mocktail at nighttime in a wine glass, you know, of course, immediately I was like, this is a vibe for cooking. Sign me up. It was apple cider vinegar, tart cherry juice, lime and soda water. Because I've seen also so many people talking about tart cherry juice saying that it helps your body produce melatonin to fall asleep. And then ACV and tart cherry juice also just have gut health benefits. So I will be trying that and I wanted to share. Other hacks for falling asleep is after dinner. I honestly have very dim lighting throughout the entire apartment. Okay, if you struggle with winding down as well, this really helps me wind my body down for bed. I turn off all the lights and I have the bedroom lit with only my salt rock lamp. I put a calming playlist on. You just need to find those little habits that cue yourself that it's time for bed because your body needs your sleep. Because personally, I sure know that I do not get that much sleep during hot girl summer. So we have a couple months now, thankfully, to catch up on sleep and make sure that we're well rested going in to hot girl summer. Next up for the hot girl summer glow up, I have some skin and other self care items that will get your body glowing. Okay, so I've been loving dry brushing. I wish I started this earlier. Like no one wants dry skin. We, over here we want soft princess silk skin. Okay, dry brushing is rejuvenating, exfoliating, and also promotes lymphatic drainage. So I have been obsessed with it. And not to mention that your skin is your biggest organ. Okay, so if you want radiant glowing goddess skin, obviously we all know this. You need to have lots of water. And if you're someone who is busy and forgets to drink water throughout the day, honestly, set a reminder in your phone. It is tedious, it is silly, but if you struggle to drink your water, it is so, so, so important. Okay, so just go set that reminder, make sure you're getting your water in. Also for skin, ugh, okay, for me, I literally have a skin picking problem. Okay, if I have a zit, I just need to pop it. This is so niche, but for any other fellow skin picking girlies, I am just really, really, really practicing discipline with this right now. Because if you want to be glowing for summer, we can't be popping our zits. So don't pop your zits, don't touch your skin. Little reminder, I thought I would throw in there for anyone else who gets tempted to pop their zits. Another thing that I'm incorporating right now for the Hawkerel Summer Glow Up, I know this isn't accessible to everyone, but if your gym has one, I know a lot do now. Something that Brody and I have been adding into our routine is hot and cold therapy. There are so many benefits to going in the sauna and everyone is talking about it. So I just, I wanted to join in on the fun. I wanted to see what the hype was about. We actually have a sauna in our apartment. So after dinner, or even last night, Brody and I worked out together, and then we went in the sauna for 20 minutes to just sweat it out, get all those toxins out, get our bodies fresh and ready and feeling good. And then I've also been trying to do cold showers. For two minutes, it is so hard. I literally am just hating my life, but I will just crank the shower to as cold as it will go. And you just, you do feel so good after it is worth it, but it's just a mental battle. Just stick it out, make it through, and you feel so good after. I'm really just pulling out all of the stops to glow up for hot girl summer. Okay, we got this together. Last up, but before I wrap up this episode, I'm sorry, I know it's been so long. I just, I'm so motivated right now. I have so many things I want to share with you. Lastly, something that I thought of is if we're doing all these stops with our nutrition and like going in the sauna to sweat out toxins, you can't be doing all these stops and cleaning your apartment and your space with chemicals. So it is very important to make sure that you're using clean cleaning ingredients. I use all clean natural cleaning products. I use scent-free natural laundry detergent. For a while, I was getting like my skin, I cannot handle scented chemical laundry detergent. It doesn't work. I was breaking out in like patches of hives and I could not figure out what it was. This is actually when I first started living with Broad because at home, my mom uses natural detergent and Brody washes his sheets with like a ton of scented products. So when I first started sleeping over at Brody's, I was getting these hives and I was like, what is going on? Where are these coming from? And it was from his laundry detergent. So I would highly recommend switching over to clean laundry detergent. All natural and clean cleaning products for your space. That is just like the icing on top to make sure that you're not getting chemicals into your body that way. The one thing that is my vice that I can't shake is candles. I know that there are toxins in candles, but you know, that's like my vice. I love candles. It is a self-care thing. So you have to like pick and choose where you can take and add and candles is staying, but everything else is clean. I just wanted to keep it real and remind you that like I'm not perfect, but if you're trying your best and doing little changes where you can, it will make a big difference. And that is the end of our first episode of the Hawkerel Summer Glow Up series. Thank you for tuning in. I know it was a long one. Like I said, I'll be posting like the key information on the Wellness Cafe Instagram, so you can go reference it there if you weren't taking notes. I'll also be posting daily on my own personal Instagram, my stories of just like the little things I'm doing every single day for our Hawkerel Summer Glow Up. Thank you so much for listening. I hope you have a great week and I will see you next time.