Tag: wellness

5 Pillars of Wellness by HTN

Healthy Transformation Nation’s foundation is on the 5 Pillars of Wellness

Intentional breathing

Intentional breathing brings calmness to the chaos of the mind, strengthening mental clarity and heightened focus. When utilized, it becomes a powerful tool for stress reduction, promoting overall well-being and a sense of inner balance.

TIP: Carve out a few minutes each day for intentional breathing. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this process, allowing your mind to center itself in the present moment.



Hydration, like a gentle elixir, revitalizes the body’s intricate systems, promoting optimal function and sustained energy. A well-hydrated mind emerges as a beacon of clarity, enhancing cognitive abilities and sharpening focus. In the dance of health, adequate hydration is the rhythm that sustains vitality, radiance, and enduring well-being.

TIP: Listen to your body’s signals. If you feel thirsty, don’t ignore it. Explore hydration-tracking apps that help you monitor your water intake. Set regular alarms on your phone or smartwatch to remind you to drink water throughout the day. Invest in a reusable water bottle that you love. Keep it with you wherever you go, whether at work, during workouts, or while running errands. 



Whole food nutrition, a symphony of nature’s bounty, nourishes the body with essential nutrients, fostering vibrant health from within. Embracing the richness of unprocessed foods cultivates a robust immune system and fuels sustained energy, creating a harmonious balance for overall well-being. In the tapestry of wellness, whole food nutrition is the cornerstone for a resilient, thriving life.

TIP: Set aside time each week to plan and prepare your meals. Practice mindful eating by paying attention to your body’s hunger and fullness cues. Take time to chew your food well, take your time eating. Prioritize a colorful plate by incorporating a variety of fruits and vegetables. Different colors often indicate a diverse range of nutrients. Read labels carefully! Look for products with simple, recognizable ingredients.


Intentional Movement

Intentional movement, is a rhythmic celebration of the body’s capabilities, unlocking a cascade of physical and mental well-being, infusing each step with purpose. As muscles awaken and joints articulate, intentional movement becomes a graceful dialogue between strength and flexibility, sculpting not just the physique but also nurturing a resilient spirit. In the dance of health, intentional movement choreographs vitality, promoting longevity and a profound connection between body and mind.

TIP: Establish achievable daily movement goals.  Integrate short movement breaks into your daily schedule. Focus on your breath, be present in the moment, and listen to your body’s signals. Take the stairs instead of the elevator, walk or bike for short errands, or choose parking spots farther away to encourage more steps. 


Growth Mindset

A growth mindset is the compass of resilience, transforms challenges into opportunities, supporting continuous learning and personal development. Embracing the belief that abilities can be cultivated through effort and perseverance, a growth mindset propels individuals to navigate setbacks with tenacity, unlocking the door to innovation and achievement. In the landscape of success, a growth mindset becomes the fertile soil where seeds of potential blossom into enduring triumphs.

TIP: View challenges as opportunities for growth rather than obstacles. See constructive criticism as valuable feedback for improvement. Shift your focus from solely celebrating end results to acknowledging and appreciating the effort you put into a task. Establish specific learning goals for yourself. Celebrate the achievements of others and see them as inspiration rather than competition.

What are the Benefits of Kindness?

Throughout each day, and throughout our lives, we have a perpetual stream of opportunities running endlessly around each of us.  We are living from day to day enveloped in choices on how to act and feel.  Each opportunity, which often runs seamlessly into the next, is an opportunity to become more acquainted with kindness. 

10 Simple Ways to Strengthen My Immune System

Sometimes it not easy, but it can be simple.  Smoking, eating and drinking can be difficult behaviors to master.  But, it is simple.  

These are ten simple things that we as humans need to be particularly vigilant about in order to maintain our health and wellness.  The better we are at keeping all these things in order, the better we will feel.

  1.  Don’t smoke
  2.  Drink Plenty of water
  3.  Eat healthy foods
  4.  Avoid Dairy, Grains and Sugar
  5.  Maintain a healthy body weight
  6.  Exercise regularly
  7.  Drink alcohol Only in moderation
  8.  Get enough sleep
  9.  Reduce your stress levels
  10.  Protect yourself from infection by
    1.  Washing hands frequently
    2.  Handle food safely

Happy New Year

Well, I decided to hold off on blogging for the first 2 weeks of the new year because I am wondering where you are at with your new year’s resolutions (if you made one or more).

I personally am in a constant growth pattern every day, but one thing that I did a lot of last year was spend money on educating myself for many different areas of business, well it paid off. I am finally grasping and understanding the beauty of focusing on what you want, waiting for the opportunity to happen and then taking hold of it when it does.

I love my life and the people that are in it and I find that as I am getting older, I surround myself with healthy, like-minded individuals.  This is a gratifying life to live.

If you have made the decision, how determined are you to make changes in your life? How dedicated are you to those changes? Will it last the year, a month or are you already done  and dusted?

No matter where you’re at, I would love to hear all about it.  How else are you going to grow, change and get the support you need?

Peace, love and light.



Merry Christmas

Good morning!

I wanted to take a few moments to wish you all a Merry Christmas.

Remember, this time of year is about family, not food.  We have a tendency to look at food as the main part of our socializing, when the focus should be love, catching up on life with relatives we don’t see as often as we should and laughing. I love laughing, it’s such a great medicine!

Remember the tips I gave you from the Thanksgiving post:


  • Have a well macrobalanced breakfast and avoid snacking throughout the morning. There will be plenty when it’s meal time to eat.
  • Choose 3 of your favorites and make sure you have enough protein to balance out the carbohydrates
  • Do some exercising if you want to whenever you’d like during the day.
  • Remember that the carbohydrates to control are potatoes, rice, breads, desserts and alcohol. I would suggest, turkey, green beans, and potatoes – If you want the alcohol – nix the dessert……if you want the potatoes, then nix the alcohol or dessert. Pick one complex carbohydrate.
  • Take smaller bites – they big and small bites taste the same. The smaller bites will be better because you will eat less and have the same satisfaction.
  • The day after a holiday you’re usually dehydrated. You may think you’re hungry, but you’re dehydrated.  You should typically take in 8-14 glasses a day, but I would definitely go towards the 14 glasses when recovering from the holiday meal.
  • Exercise – run or walk 10 mins, then go lift some weights, then go bike for 10 mins, then go lift weights again or yoga – stretching is beneficial for activating the muscle metabolism.  This back and forth really aids in activating the muscles and keeps the heart rate working well.

With that said,


Best regards to you all!