Nurture E-Mag Jan 2024

ISSUE 4

JANUARY 2024

NURTURE

Vision Purpose

RECLAIMING HEALTH, HOME & WHOLENESS

RENEWED

NURTURE. RISE.EMPOWER

ALIGNED

Editor's Notes Nurture Magazine

Re-Align

Welcome to 2024!

Some years I really wish the official NEW year was in February, just so we could hit the coast button and recuperate a little sanity so soon after the post holiday chaos. I used to launch into January with lofty bull-headed goals; until age, wisdom and a little self awareness helped me realize, there is INTENTION to capture in the spirit of the new year, but I don’t have to let January be where I launch recklessly and set myself up to FAIL. I have learned to let January be a slow, quiet introduction to the new year. Instead, I allow myself to get introspective, setting intentions and goals for the months ahead. I calendar, journal, work on my business plan, family plan, assemble lists or order necessary items to fulfill my goals. But I don’t take on any major hefty changes....YET. I decide to reclaim my house from the mess of holiday bliss, pack up the tree, maybe box up a few donations as I do a little new year transition clean out of closets, and I set plans in motion to make February the true launch.

I have to say, this process has worked wonders over the years, and has even transformed my business! My goal is to help people reclaim their health, however launching the morning AFTER a possibly rowdy bout with champagne and sweets is not exactly prime territory for successfully starting a cleanse....or anything for that matter. Instead I have harnessed the realities of human nature and work with my clients to set real concrete goals in January, begin to assemble all tools necessary and PREPARE consciously for what lies ahead. In the past 6 years I have planned NOTHING to launch earlier than January 15th! The result...so much more fulfilling, smooth and accomplished with a higher success rate! So give yourself GRACE in these first weeks of the new year. Settle in to your heart and mind and ask yourself what you truly want to harness on this blank slate called 2024. This is your year to...........fill in the blank and BEGIN actively creating what it takes to bring that to life!

-Kateri Reyes

As we welcome the dawn of a new year, embrace the power of nature's gifts with our exclusive doTERRA January specials, crafted to elevate your well-being and ignite a vibrant start to 2024.

Spice up your January with doTERRA Ginger essential oil, our featured product with a 10% discount this month. Known for its warm and soothing properties, this aromatic oil is your key to a grounded and invigorating start to the year, providing comfort and vitality in every drop.

Elevate your January wellness journey with the invigorating doTERRA MetaPWR Oil blend, our complimentary product of the month. This harmonious fusion of essential oils is designed to empower and revitalize, promoting a renewed sense of energy and balance in the new year.

Seasonal Wellness Tips Hydrate & Nourish: Beat winter dryness by sipping water and enjoying seasonal fruits rich in vitamins.

Mindful Moments: Combat stress with quick mindfulness exercises—breathe, relax, and refocus.

Connect & Celebrate: Stay socially connected, even virtually. Enjoy festive moments and cherish connections.

Move and Groove: Stay active to boost both mood and immunity during colder days.

Sleep Well: Longer nights call for a restful sleep routine. Prioritize quality sleep for overall wellbeing.

Bundle Up Outdoors: Dress warmly and take short outdoor breaks for a refreshing winter boost.

Setting Your Sights A Guide to Meaningful Goal Setting Begin your goal-setting journey by reflecting on the past year. Celebrate your achievements, acknowledge challenges, and draw insights from your experiences. What have you learned, and how can those lessons guide your future aspirations?

Reflect on the Past:

Define Your Values: Consider the values that matter most to you. Whether it's health, relationships, career, or personal development, aligning your goals with your core values ensures a more meaningful and sustainable pursuit.

SMART Goals: Craft your goals using the SMART criteria — Specific, Measurable, Achievable,

Relevant, and Time-bound. This approach transforms abstract aspirations into concrete, actionable steps, fostering clarity and focus.

Create a Vision Board: Visualize your goals by creating a vision board. Cut out images, quotes, and symbols that represent your aspirations and display them in a prominent place. This serves as a daily reminder of your dreams and keeps you motivated.

Break it Down: Large goals can be overwhelming. Break them down into smaller, manageable tasks. This not only makes your journey more digestible but also allows for a sense of accomplishment as you achieve each milestone.

Accountability Partners: Consider sharing your goals with a trusted friend, family member, or colleague. Having someone to share your journey with can provide support, encouragement, and a sense of accountability.

Celebrate Progress: Celebrate your achievements, no matter how small. Recognizing your progress fuels motivation and reinforces the positive habits you're cultivating along the way.

Remember, goal setting is a dynamic process. Be flexible, adapt to changing circumstances, and celebrate the journey as much as the destination. As you embark on this goal-setting adventure, may your aspirations be clear, your path be rewarding, and your successes be abundant. Here's to a year of purposeful growth and achievement!

GOALS

Journal Prompt I will start I willstop I will learn I will visit

I will change Set aside one hour. A cup of tea. A pen + Journal Set your intentions for the new year. What you right down, you are more likely to fulfill!

Word of the YEAR

Resilience Pivot Adaptability Empathy Connection Creativity Growth Innovation Optimism Perseverance Sustainability Diversity Inclusion Unity Agility Authenticity Community Courage Endurance Flexibility Gratitude Harmony Hope Imagination Ingenuity Kindness Learning Mindfulness Patience Progress Reflection Renewal Resourcefulness Self-care Self-improvement Simplicity Strength Trust Understanding Vision Wellness Wisdom Ambition Balance Boldness Calmness Clarity Confidence Curiosity Determination

Discipline Empowerment Enthusiasm Exploration Focus Forgiveness Freedom Friendship Generosity Grace Growth mindset Happiness Health Honesty Humility Humor Inquisitiveness Integrity Intentionality Joy Justice Knowledge Leadership Love Mindset Motivation Openness Passion Persistence Playfulness Positivity Power Purpose Quietness Radicalism Reconciliation Reflection Resilience Responsibility Self-awareness Self-confidence Self-discipline Self-expression Self-love Self-reflection Service Silence Simplicity Spirituality Strength

Success Surrender Thankfulness Thoughtfulness Tolerance Transformation Transparency Trust Truthfulness Understanding Unity Virtue Vision Vulnerability Warmth Wealth Well-being Wisdom Wonder Worthiness Zeal Zen Abundance Accountability Achievement Adventure Altruism Authenticity Beauty Belonging Bravery Celebration Change Compassion Confidence Cooperation Creativity Curiosity Dedication Determination Discipline Diversity Encouragement Energy Enthusiasm Excellence Exploration Faith Fearlessness Freedom

Big Focus

5 HABITS WITH MAXIMUM WELLNESS IMPACT As you plan for the year ahead, consider simplifying your wellness goals while prioritizing impactful habits. This can mean focusing on a few key areas rather than overwhelming yourself with numerous goals.

By maximizing the impact of these prioritized habits, you can achieve greater success in your wellness journey. Remember to be intentional and mindful in your choices, and celebrate your progress along the way.

We have collected 5 of the most effective and yet most simple habits to incorporate this year as you look to up-level your lifestyle in the year ahead, and transform not only your body, but elevate your spirit as well with these life hacks sure to uplift and center you on the right track.

Truth is, in the chaos of life, if we overcomplicate our wellness goals, we often fall short and struggle with the guilt of it. Choosing to elevate your routine with simple habits is the ideal way to build a foundation you can stick to and grow with!

STOP EATING BY 8PM If you want to change your body in 2024, DO THIS. Intermittent fasting is a breeze when you harness your top sleeping hours and allow your body to move from digest to RESTORE. Cellular renewal, glucose management and healthy fat maintenance all happen in this window. Make the 12 hour fast your super power this year and watch your metabolism hit high gear, and your weight drop without much else added. BONUS is that mood and energy get a natural boost when your body gets that metabolic break on the daily. Break the fast 12 hours later with a protein & fiber rich nutritious breakfast!

MORNING STRETCH Morning stretching can help improve lymphatic flow in the body. The lymphatic system is responsible for removing toxins and waste from the body, and stretching can help increase circulation and promote the movement of lymphatic fluid. By stretching in the morning, you can also improve your flexibility and reduce muscle tension, which can contribute to overall wellness. Incorporating gentle stretching into your morning routine can be a simple and effective way to support your lymphatic system and promote healthy circulation throughout the day.

DROP OF FRANK Daily use of this essential oil can provide numerous benefits, such as reducing inflammation, boosting immunity, relieving stress and anxiety, improving skin health, and promoting overall well-being. Its anti-inflammatory properties can help alleviate joint pain and improve mobility. Its immune-boosting properties can help fight off infections and illnesses. Its stress-relieving properties can help calm the mind and improve sleep quality.

Incorporating Frankincense essential oil into your daily routine can lead to significant improvements in your physical and mental health.

AFTER MEAL WALK Walking after a meal can have numerous health benefits. It can aid digestion by increasing the contractions of the muscles in your intestines, helping to move food through your digestive system. Walking can also help regulate blood sugar levels by stimulating the muscles to absorb glucose from the bloodstream for energy.

Additionally, walking after a meal can help prevent heartburn and indigestion by keeping you upright and allowing gravity to assist in the digestion process. It can also improve mood and reduce stress, providing a relaxing and refreshing end to a meal. Studies show that moving your daily walk to 20 minutes AFTER your largest meal has the BIGGEST impact on your healthspan!

TRIBE UP The quality of our social connections can have a significant impact on our overall health. Good social connections can help to reduce stress, improve our self-esteem, and provide a sense of belonging and purpose. On the other hand, poor social connections or social isolation can have negative

effects on our mental and physical health, leading to increased risk of depression, anxiety, and chronic diseases such as heart disease and diabetes. Therefore, it is important to prioritize building and maintaining positive social connections in our lives.

I have personally set out on this mission in order to test the best methods for finding good humans to enjoy life with and have some great tips! Bumble BFF is the dating app fine tuned for finding friends! I have enjoyed coffee dates and hikes with new friends and we are still connected! Meetup.com is also a great way to explore activities you have maybe wanted to try or find like-minded groups. Search local Facebook Events for lessons, classes and meetups! Local churches, yoga studios, small businesses, gyms, classes, art hubs are also great ways to enlarge your circle of friends! Set the intention to grow new relationships this year and watch life blossom!

Take the PLUNGE Wim Hof cold plunge is a practice that involves immersing oneself in cold water to promote physical and mental well-being. The method was developed by Wim Hof, a Dutch extreme athlete who has set world records for withstanding extreme cold temperatures.

The practice involves controlled breathing techniques and exposure to cold water, which is believed to boost the immune system, reduce inflammation, and improve circulation. Many people practice the Wim Hof cold plunge as a way to improve their overall health and well-being.

Exploring the Health Benefits of Cold Plunging In recent years, cold plunges have become increasingly popular due to their ability to provide numerous health benefits. One of the most significant advantages of cold plunging is its effectiveness in reducing inflammation and soreness.

The cold water causes blood vessels to constrict, which helps reduce swelling and pain. Moreover, cold plunges are known to enhance circulation, boost immune function, and improve energy levels.

They also have a positive impact on mental health by improving mental clarity, reducing stress and anxiety.

Overall, integrating cold plunges into your daily routine can have a significant impact on both your physical and mental well-being.

Cold plunging involves submerging your body in cold water for a brief period of time. To do it safely, you should start by gradually exposing your body to colder temperatures, such as taking a cold shower before attempting a plunge.

The ‘ageless” experiment! My 11 year old daughter pictured here loves the effects of cold plunging in our NURECOVER Ice Bath! This has become an ongoing family challenge we love especially in the winter!

When ready, find a source of cold water, like a pool or a cold plunge tub, and slowly enter the water, maintaining deep breathing as you do so.

Stay in the water for a few seconds to a few minutes, depending on your comfort level. After exiting the water, warm up gradually with a towel or light exercise. Remember to always listen to your body and never push yourself too hard.

Nervous System The cold water can have an effect on the nervous system. When the body is exposed to cold water, the blood vessels in the skin constrict, which can lead to a rapid drop in body temperature.

This can trigger the body's stress response, which releases adrenaline and other hormones that can increase heart rate and blood pressure.

Additionally, cold water immersion can activate the body's "dive reflex," which slows down the heart rate and redirects blood flow to the brain and heart. Overall, the cold water effect on the nervous system can vary depending on the individual’s response and the duration of exposure. For those who deal with high cortisol and/or high anxiety, just simply immersing one’s face in a bowl of ice water stimulates the dive reflex and can help break somatic patterns of anxiety nearly on the spot as the body shift’s to respond. Cold therapy as a whole is a transformative option for EASY nervous system training and helping to re-pattern reactions, beliefs and overcoming triggers. You can set new neural pathways as you safely expose your body to a “danger” like cold water.

Getting Started Starting off can be as simple as ending your shower routine by cranking the knob to C! Cold showers have numerous benefits for both the mind and body. They can help increase alertness and energy levels, improve circulation, boost the immune system, and even reduce muscle soreness and inflammation. Cold showers have also been shown to improve mood and reduce stress levels by activating the body's natural "fight or flight" response. Additionally, they can promote healthier skin and hair by closing pores and tightening hair follicles. Incorporating cold showers into your routine can be a refreshing and invigorating way to start your day. BREATHE is the name of the game, getting your nervous system and heart rate to center with deep breathing is always the resilience management needed to overcome hard things!

For a portable solution and complete cold plunge solution, I LOVE my NURECOVER Ice Bath. Its easy to maintain and the perfect size for comfortable immersion and doesn’t take up much space on my porch! You can get a 15% off discount by using my code KATERI618280

January Masterclass

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Make Wellness a Breeze

IN THE SPIRIT OF THE NEW YEAR AND GETTING ORGANIZED, ENJOY THESE NEXT PAGES OF A PRINTABLE FOR TRACKING YOUR OIL STASH! OR PRINTABLE PDF LINK HERE