This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
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I used to suffer from anxiety a LOT. Don't get me wrong, I still have my anxious moments, but it's nothing like it used to be because I now have tools to be able to move through my anxiety vs letting it paralyze me.
One thing I started doing a couple years ago that helped me reduce my anxiety a lot was:
I started saying yes (quickly) to the things that I wanted to do and no to the things I didn't.
Seems so simple. Maybe even silly that I’m writing about it because why is this even notable?
Yet how many of you are currently doing the opposite?
Committing to activities that you don’t actually want to do or events you don’t want to go to, making certain choices because you think you’re “supposed to”. Maybe you’re not even making the decision and are stuck in a paralyzed state because you’re afraid you’re going to f*ck up and make the wrong decision.
Not only are you draining yourself of your physical and mental energy trying to keep up, every time you do this you’re subconsciously telling yourself that you’re not a priority. That how you feel and what you want doesn’t matter.
I spent so much of my life doing things because I was "supposed to" that by the time I was an adult I didn't know what I actually wanted. I questioned every move I made and whether it was the "right" one. I lost my sense of self.
If this is you, get back to the basics. Practice saying yes or no quickly with little decisions, like how you start your mornings, what you want to eat or drink, what you wear, what workout you do, or how you spend your Friday night.
By doing this every day, you start to build up evidence that your needs matter and that what you want is important. You get in touch with yourself and what you actually want. You gain confidence in your decisions. And you learn how to act in alignment with your desires.
Making these decisions quickly is key - it forces you to really tune into what your body is telling you and go with it. So much of your anxiety comes from the misalignment between your mind and your heart - what you think you should do or want vs what you actually want. Tune into how you FEEL and take action.
Give this a shot and let me know what you think ❤️.
Do something for yourself tomorrow,
Jess
This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
Wow. It's been awhile...but I'm back. Hope y'all are having a beautiful long weekend.
My husband and I are celebrating our 2-year anniversary in Manchester, Vermont -- one of our fav places in New England and where we got married. Will definitely be writing a full blog post on all the restaurants we're obsessed with here...stay tuned.
I'm going to keep it simple this week and just share a few things I've been loving recently.
1. Adding essential oils to my shower. Can't believe I just discovered this. Just add ~5 drops of your fav essential oil to the corners of your shower or tub where there's no direct water flow. This adds 2 secs to your routine and transforms your shower into a freakin' diffuser. Thank me later.
2. ILIA liquid eyeliner. Been slowly converting all my makeup to clean beauty to minimize toxins in my life. I converted to ILIA's mascara last year and love it, so decided to try their liquid eyeliner and was not disappointed. The felt tip is finely pointed and just the right amount of firm - the key to a good liquid eyeliner. Highly recommend!
3. Beautycounter Countertime Lipid Defense Cleansing Oil. Just restocked on this EWG-verified face wash. Takes off all my makeup (including eye makeup), smells delicious, and leaves my face super soft. Another #cleanbeauty swap.
4. Starting work meetings with some breathing and gratitude. I now start my team meetings with what I'm calling a "mindful moment", where I take the team through a deep breathing exercise for a couple min. We're always moving from meeting to meeting all day, nonstop, that it's been incredible to take some time to just breathe. We follow it up with 1 thing we're grateful for, 1 win and 1 learning from the week.
5. Homemade cauliflower gnocchi (recipe by keepupwithliv). Found this recipe and am obsessed. Just 4 ingredients - cauliflower, cassava four, potato starch, egg (can make vegan with a flax or chia egg). Surprisingly easy to make, pillowy and delicious. I just sautée them with garlic and avocado oil, but they'd be great with any pasta sauce.
That's it for this week!
❤️,
Jess
This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
Happy Memorial Day! Started off this morning supporting my husband while he did The Murph Challenge by doing some squats while I watched Netflix. That's basically the same as running 2 miles, doing 100 pullups, 200 pushups, and 300 squats, all with a 20 lb weighted vest...right?
I've been really focused on my sleep recently. I've had a lifelong struggle with a messed up circadian rhythm where I stay up late and wake up late, and am tired no matter how many hours I sleep. It's actually what made me first get interested in functional medicine and integrative health (realizing feeling tired every day wasn't normal).
No matter how many times my mom told me to go to sleep early, it took me almost 30 years to really internalize how freaking important sleep is for your health. Here are just a few reasons:
1. It's when your body repairs at its deepest level. Stress breaks your body down, and sleep repairs and builds it back up.
2. Not sleeping enough messes with your hunger hormones, blood sugar and metabolism -- aka it can make you gain weight.
3. Lack of sleep adds stress and inflammation to your body, which are known to lead to a bunch of other health issues. 90%+ of all dis-ease in the body is related to stress and inflammation.
There are a bunch of recommended things you can do to make sure you're getting enough good quality sleep every night (check out this blog post for some tips). They're mostly lifestyle changes that are FREE.
However, here are some new things I implemented last week that cost $ that I hope will have an impact:
1. Switched to a red light bulb in my bedroom ($11). You've probably heard about how blue light isn't great in the evening because it messes with your natural circadian rhythm and melatonin production (your sleep hormone). If not, check out my blog post here about blue light and ways to protect yourself from it. We just bought a red light bulb for our one bedroom lamp to use if we're reading in bed before we sleep. Red light is supposed to be ideal for evenings because it has a low color temperature, and it doesn't mess with your internal clock like blue light does. We don't have any other electronics in our bedroom except our kindles.
2. Added a blackout curtain in my bedroom ($34). We did a pretty hacky job installing it, which involved taping one of the sides down (literally with packaging tape), but hey, it works! The only thing I'm worried about now is I'll never wake up. One of my next investments will likely be a wakeup light.
3. Bought an Oura Ring ($299). Not sure if it's worth the hype or the $$, but we shall see. There are mixed reviews on it, but functional medicine Dr. Mark Hyman recommended it and I trust him, so figured I'd give it a try. The ring estimates your light, deep, and REM sleep throughout the night, when you're awake, as well as your resting heart rate and heart rate variability. According to the data, I'm not getting enough REM sleep, which doesn't surprise me given how I feel when I wake up every morning. I'm going to make some more lifestyle changes and continue to monitor the data to see if there's an impact.
Will report back to see if I feel a difference in a few weeks (and if the data shows anything).
Hope you all had a relaxing long weekend and have a wonderful week!
Get to bed early if you can. 😊
❤️,
Jess
Hope all you mamas had a wonderful Mother's Day! I spent mine with my mother-in-law eating Papa Gino's pepperoni pizza 12 feet apart in her living room (only restaurant nearby open before 3pm), facetiming my mom (while she was simultaneously facetiming my niece with her iPad), and hanging on my sister's stoop with my niece and brother-in-law.
While it wasn't our typical Mother's Day brunch, I think we did pretty good with what we had. However you all spent your days...at least it'll be a memorable one!
This weekend was also the LAST week with the April cohort of my 6-week Optimize Your Energy Masterclass (I'm taking a break before launching the next cohort, but you can sign up for waitlist here). We spent most of the call discussing tactical tips and mindset shifts around how to minimize the "healthy" rollercoaster - couple months on, couple months off - and instead, integrate health & wellness into our real lives in order to prevent the burnout.
The reality is it's not black and white - healthy or not healthy. And wellness isn't a destination. Sorry, but it's not some place you can get to and stay forever. But prioritizing it and integrating pieces of it into your daily life? Absolutely achievable. Of course what you choose to prioritize will ebb and flow with the seasons of your life. What works for you now may not work when the quarantine is over. Or even next week.
The first step is learning to tune into your body, become more aware of what your body needs, and respond.
Your body sends you signs every day, through your brain fog, headaches, eczema, bloating, cravings, anxiety, unease, restlessness, etc. When you're wired, when you're exhausted. When you feel great, when you feel like shit. Your body is communicating with you.
Can you get out of auto-pilot, out of your head, and drop into your body and listen to it?
We all know the things we "should" be doing. Eat less processed foods, sleep more, drink water, move your body, stress less. But projects and deadlines happen. Board meetings. End of the quarter. Relationship issues. COVID WFH indefinitely. Life happens. So what you end up doing isn't aligned with the person you want to be.
Instead of feeling bad and guilty about it...1 question for you to ponder this week:
How can you take more aligned action in your life?
❤️ ,
Jess
P.S. Loving the vibes of this email? If you have friends who might enjoy this email as well, feel free to forward to them! They can subscribe here (and get 10% off their first purchase at jessiandco.com as a fun bonus).
]]>While the quarantine life really suits me and my introverted self, there are a few things I'm doing to keep myself more sane (and even thriving some days!) during these times:
1. Finding ways to spice up existing routines, like my morning ☕️.
I love my coffee black with some protein/fat/fiber add-ins -- I usually use an unflavored collagen for protein (fav is Vital Proteins) and Brain Octane Oil for healthy fat.
Recently I've been adding acacia fiber (it's unflavored) and using this chocolate coconut collagen from Primal Kitchen. Bend it all together and voilà - you've got yourself a healthy, frothy mocha coffee.
Other combo I love: coconut butter + pumpkin spice = bougie pumpkin spice latte
2. Trying out new recipes.
I haven't gone crazy with the baking like a lot of people have, but I have been trying out new gluten-free, dairy-free recipes. I'm lazy, my pantry ingredients are limited, and my cooking skills are mediocre, so I like to stick to easy, minimal recipes. Here are two from last week that I loved:
3. Embracing the now.
The quarantine is going to end at some point. It could be next month or a few months from now. But it WILL end. Moments like these are so rare. Instead of wallowing and focusing on when it'll end and what I'm missing out, I'm choosing to focus on the now and what I get to do instead.
I get to wear sweatpants all day while I work, spend a bajillion hours with my husband, develop some men's hair cutting skills, learn how to run remote meetings effectively (real fun when my Internet sucks), kick my husband's butt in Stratego, get stronger as I work on my pull-ups (bought this pull-up bar for quarantine workouts), FaceTime my baby niece, dance around my apartment in my sports bra between meetings, and so much more.
This will be a crazy time that we'll all look back on and remember. Try to spend as much of your time IN it instead of focusing on how to get OUT of it. It may not feel like it now, but the time will pass and you might even look back on this time and miss it one day.
Hope you all have a beautiful week!
❤️ ,
Jess
P.S. Loving the vibes of this email? If you have friends who might enjoy this email as well, feel free to forward to them! They can subscribe here (and get 10% off their first purchase at jessiandco.com as a fun bonus).
]]>Yesterday was the first group coaching call for Optimize Your Energy's April cohort, and we talked a lot about anxiety. Week 1 of the course is all about mindset, beliefs and habits because so much of how we feel every day and our energy comes down to our thoughts.
The call got me thinking and I was about to send you a full auto-biography about my history with anxiety, when it was at its all-time high (circa 2009-2010), how it impacted me, what has helped... then realized it deserved its own blog post.
So I'll leave you with the cliffnotes:
If you're struggling with anxiety right now, try journaling on these questions:
>> What are you trying so hard to control right now?
We go through life trying so freaking hard to control everything. From your grades and test results when you were younger, to where you went to high school and college, to your jobs and promotions and career, to your relationships...the list goes on.
We play the "when/then" game. "When I get that promotion or make $X or get married or buy that house or have kids, etc. I'll be happy." We waste so much mental space and energy trying so hard to manipulate the external world and think we can control the outcomes, but the reality is, we can't.
Shit happens. Life happens. Covid-19 happens. Stop trying so hard to control the external and focus your energy internally on yourself instead.
>> What is the space between where you "should" be and the reality of where you are now? How can you start to accept where and who you are today?
So much of my anxiety when it was at its all-time high was rooted around the SHOULDs - what job I should be doing, how much money I should be making, what I should be eating, how I should look, the guys I should be dating, etc. The anxiety was so bad that sometimes the smallest tasks would paralyze me with all the micro-decisions involved, and all I could do was crawl into my bed and cry.
What I learned over the years is when you start moving into acceptance and love for who you are today and start letting go of all the expectations, you start to feel more at peace with yourself.
You start to let go of that feeling of not doing enough or being enough, and the weight and heaviness in your chest starts to disappear.
If you're thinking, "But I don't want to be complacent with my current life. I have big dreams and goals."
Acceptance doesn't mean complacency. You can absolutely strive for more while accepting who you are today. I'd argue that until you learn how to accept yourself as is, and stop out-sourcing your self-worth and validation to external achievements, you'll never reach that destination of "success" or "happiness". You have to learn how to generate the validation and fulfillment from inside.
Try to let go of the control and all the doing and shift more towards the being and self-acceptance.
It's not easy. I don't have it figured out. I still look in the mirror some days and feel fat and disgusting. I still struggle with feeling guilty for not working late or on the weekends. I still find myself on the couch binge watching SVU for 7 hours with one hand in a family size bag of Doritos.
But I think I'm starting to crack the code a bit.
Here are some affirmations that help me stay centered and more at ease. You can repeat them to yourself, write them in your journal, on your mirror, or on post-it notes to stick around your place. Whatever you're into.
>> My life is imperfectly perfect.
>> I am guided and supported in all my actions.
>> I release the old and welcome the new.
>> Everything is as it should be.
❤️,
Jess
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P.S. Loving the vibes of this email? If you have friends who might enjoy this email as well, feel free to forward to them! They can subscribe here (and get 10% off their first purchase at jessiandco.com as a fun bonus).
]]>We made it through 2 weeks WFH! Hope you all are staying sane, safe and healthy.
Unless you live in a mansion in the burbs or some awesome loft in the city, your daily movement is probably limited to a few feet between your bed and home "office" these days.
Keep reading for ideas to MOVE YOUR BODY and stay active during the quarantine.
Also, don't forget -- today's your LAST day to sign up for Optimize Your Energy. Use this time to prioritize yourself and develop habits to optimize your energy and thrive - now and when we get back to non-quarantine life. Save 50% with my quarantine promo (code 50OFF).
We start tomorrow ladies!
Equipment
1. Pull up bar (+assistance band for me): this is the most expensive thing we bought last week but it's gotten a ton of use already. My back is weak as shit but it's been fun trying to build up my strength. I do 4 and I'm sore for days.
2. Yoga mat: I already had a mat but it's been key these last couple weeks. I leave mine out during the day as a visual cue to remind myself to stretch in between meetings (I aim for a couple min at least 3x a day - morning, afternoon, and evening). My fav poses during WFH to loosen the tension in my shoulders, neck, back, and hips:
*Note: you can get yoga mats for super cheap, but they're most likely made of PVC plastic, which contains toxins and is not eco-friendly. Some eco-friendly, PVC-free brands include: Jade and manduka -- they're an investment ~$65+, but it's an investment in your health and the environment.
We bought a few more items (eg resistance bands, Perfect Push Up Bars), but the pull-up bar and yoga mat are the gamechangers for me.
Apps
1. Melissa Wood Health: I've been into MWH for a few months now -- I love her low-impact, yoga/pilates workouts. Most use body weight only (I have 2 lb weights I stole from my 82 year-old mother-in-law that I use lol), and workouts range from 10-45 min.
2. Peloton: I haven't tried this app yet, but some of the Optimize Your Energy alums are obsessed with it They have a bunch of on-demand videos, ranging from running, strength, yoga, meditation, and more. They also extended their free-trial to 90 days so def check them out. (Note: You don't need to buy the bike to use the app for other workout classes.)
3. Free IG Live classes: lots of studios and fitness instructors are doing free IG live classes right now. Follow some of your fav studios/instructors to see what they're offering! Check out @y7studio, @YogaWorks Boston, and @izzyvanhall (my fav yoga teacher) for free yoga classes.
Equipment-Free Challenges
Another thing to try if you don't want to buy any equipment is just a 30-day fitness challenge, eg. push-up/ab/squat/etc challenge. You can google "30-day fitness challenge" and find a bunch of options.
Example of a 30-day push up challenge I just googled.
Challenges are a fun way to stay active and move your body without it seeming like such a big "to-do" mentally.
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P.S. Loving the vibes of this email? If you have friends who might enjoy this email as well, feel free to forward to them! They can subscribe here (and get 10% off their first purchase at jessiandco.com as a fun bonus).
]]>This week has been crazy. I can't believe how fast things have been changing on a daily basis. While everyone has been freaking out stocking up on TP, I've been focused on keeping my body healthy. Keep reading for the supplements I recommend to keep your immune system strong.
6 supplements I stocked up on today from Equilibrium Nutrition to keep my immune system strong:
1. Daily Nutritional Support Shake: I swear by this product. It's a multi-vitamin/mineral/detox/protein powder all in one. Recommend to everyone looking for a clean protein powder. Use 2 scoops with your morning smoothies. You'll get 100% of the micronutrients you need for the day by 9am.
2. Daily Fruits & Veggie Blend: This greens superfood powder is made with 22 organic fruits and veggies. It's FILLED with nutrients and antioxidants. 1 scoop in the morning with water or your smoothie.
3. Vitamin D3: As you probably know, your body makes vitamin D when exposed to the sun. If you live on the east coast, you're likely already vitamin D deficient (pre COVID-19). Now that you're spending more time indoors, it's even more important to supplement with a high-quality vitamin D. This version is liquid -- you place 2 drops right under your tongue with a meal (4000-5000 IU/day).
4. Alkalizing Vitamin C: This formula is a high dose vitamin C, best used for shorter periods for an extra immune boost or when deficient. It's blended with calcium, magnesium and potassium for optimal absorption. Add to your morning smoothie or drink straight w/water (heads up, it's lemony!).
5. Balanced Zinc: This formula includes zinc, vitamin C, B6 and copper -- all to help enhance the zinc absorption into your body.
6. Daily Probiotic Support: A healthy gut = healthy immune system. ~70% of your immune system lives in your gut. This probiotic has 50 Billion live probiotics per serving. Take 2 capsules every morning.
*Use promo Welcome10 to save 10% off as a new customer.
SUPER IMPORTANT: NOT ALL SUPPLEMENT BRANDS ARE EQUAL.
Supplements are an unregulated industry. There's a ton of junk out there. Don't waste your money on it. What to look out for when buying supplements:
DON'T BE CHEAP WHEN IT COMES TO WHAT YOU PUT IN YOUR BODY!
P.S. This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
]]>
Latest obsession is....
NICE CREAM. If you've been following me on IG you've seen me posting about it. It's so freaking good.
To satisfy my sweets craving this week, I made nice cream almost every night. I've been using frozen bananas, frozen mangoes, and splash of water or almond milk. That's it. 3 ingredients. Just throw them in a food processor (a super strong blender works but processor is easier) and voilà.
Today I got fancy and even topped it with some fresh mango, strawberries, shredded coconut, and cacao nibs. What is this, pinkberry?!
You can google "nice cream recipes" and find all sorts of delicious ideas. You can basically add in whatever you think would taste good - like chocolate chips, nut butter, fruit, cacao powder, whatever. You can't f*ck it up.
I made so much this week that my frozen banana supply ran out, and now I'm eagerly waiting for my bananas to ripen. 🙏
If you don't always have frozen bananas on hand, you're missing out. They're perfect for nights when you're craving something sweet. They're also great to add to your smoothies or baking recipes.
Tip: make sure the banana is super ripe, and you peel and cut them before freezing 🍌.
Happy International Women's Day! 👇Word. Fwd this email to the ones in your group text.
Happy Sunday friends!
I don't know if it's because of the full moon energy or what, but my heart has been feeling incredibly full this week, more so than usual. I haven't always been this way so I did a little self-discovery to better understand why and how I got here. If I have to pick one recent thing that's had the most profound impact on how I feel every day, it's my daily gratitude practice.
I'm sure you've heard from multiple sources that practicing gratitude is important. Studies have shown that it can reduce depression, lower blood pressure, increase energy and happiness, help you sleep better, improve your health, and more. To be honest, I never really believed how one simple practice could be so powerful, until I experienced it myself.
Here's how it started:
A couple years ago I started writing down 5 things I'm grateful for every morning. I don't write down the big stuff, like family, my home, my health, etc. Instead, I focus on the little things that happened in the previous day that brought me joy. Something that made me smile or laugh or just feel good.
When I started doing this, it was a simple, reflective exercise, and I'd feel good in that moment as I journaled (thanks to the serotonin and dopamine). But as I've continued doing it almost every day for two years, I can now see how this one practice alone has completely changed my mindset and how I experience day-to-day life.
The biggest changes I've seen from writing down 5 things I'm grateful for every morning are:
1. I live more in the present. Because I've been doing this every day for awhile now, I've trained my mind to feel grateful in REAL-TIME. For example, this week after work one night I was hanging out with a few co-workers, but most importantly, we were laughing...a lot. Even though it was just 10-15 min, it felt so good to laugh and share stories. This is the type of thing that I'd typically add to my gratitude list the next day (which I did), but I was able to recognize in THAT MOMENT how lucky I am to work with such amazing people that I genuinely love spending time with and make me laugh. This type of real-time gratitude has taught me how to recognize and celebrate the daily pleasures of life with more appreciation than I ever had before.
2. I'm more resilient to the stresses of the day. By starting out my mornings with gratitude, it puts me in a positive frame of mind and and gives me a calmness that continues throughout the day. I also usually pair my journaling with a chai latte at my favorite cafe, to intentionally start my day off with something I love and that brings me joy. This morning routine helps me feel grounded and sets me up to be more resilient to the stresses I encounter throughout the day.
3. I have more energy. I believe it takes more energy to be negative than positive. You know when you're mad at your partner, and you want to stay mad because you're stubborn, but it takes more energy to stay mad than to let it go? Maybe that's just me...but that's how I feel about gratitude giving me more energy. I'm no longer wasting it on low-vibe feelings like anger, resentment, jealousy, etc., aka emotions that bring you down and suck up your energy.
4. I'm happier. My default state of being feels like it's shifted to an overall state of contentment and acceptance. My co-worker told me this week that when she's stressed out sometimes she sees me and thinks I have my shit together. Which is absolutely crazy and false, because I definitely do not. Of course I still get stressed, mad, sad, anxious, etc. But wayyyy less than I used to.
Humans are so good at finding reasons to be miserable, and a lot of it stems from clinging onto expectations of what you think life should be vs your reality. By learning to live more in the present and appreciate every single day, I think I've also started learning how to let go of expectations and accept where I'm at today and to be more at peace with myself.
Now I know gratitude alone isn't responsible for all these changes I've experienced. Our bodies and minds are incredibly complex and interconnected.
However, I do know without a doubt that gratitude has played a HUGE part and I'm now a firm believer that this simple practice alone has the ability to change your life.
Hope you all have a beautiful week!
❤️ ,
Jess
P.S. This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
]]>
Yep, that’s our rental car on day 2, spray painted by a stranger while we were at the beach (to be extra fun, they did the right mirror and the camera on the back too).
When we got back from a lovely afternoon and found the car like that, I could’ve reacted in two ways:
1. Flipped a shit. Wasted a ton of energy stressing over something that already happened and ruin a beautiful day.
2. Let it go and figured it out later. Not let it stress me out and ruin the trip.
I went with #2, which me a couple years ago would never have been able to do. However, I’ve been actively working on reducing and managing my stress by changing my mindset and the way I respond to situations for awhile now. And all that training paid off!
We both just went, “Ummm...ok, that kinda sucks”, drove back to our bungalow, googled a few videos about removing spray paint from cars, and that was it. We just moved on with our vaca. I figured we’d either pay money to Avis or to someone else to remove it, so it wasn’t worth stressing about. We drove around like that for another day before mentioning it to our Airbnb host, who happened to know a guy who owns a garage, who ended up removing the paint and buffing out some scratches for FREE (we tipped him of course)!
Wanted to share this story to remind you that while stressful situations throughout life are unavoidable, it’s possible to CHOOSE how you respond to them. You’re in control of your thoughts and actions, and you can choose your stress and where you want to put your energy.
In Optimize Your Energy, we talk all about mindset shifts and ways to increase your resilience to stress.
Your energy optimization formula isn't just how much you sleep or what you eat. Everything in your body is so interconnected - it's everything from how you think and what you eat/drink, to how you live (stress, toxins, movement, sleep). In Optimize Your Energy, you'll learn tactical, actionable tips for real-life change.
Spots are limited to keep the program super intimate. I want everyone in the masterclass to feel safe and comfortable to speak up and engage with the group for collective learning and growth.
Early bird enrollment closes TONIGHT at midnight EST (use promo EARLYBIRD). Price goes back up tomorrow - today's your last chance to save $100.
I'm here to support you in becoming the best version of yourself - so if you’re on the fence and have a question that hasn’t been answered, hit reply or DM me on IG and let’s talk!
Ready to prioritize yourself and what's important to you? Click here to join us.
❤️ ,
Jess
-2 oz glass spray bottle
-0.5 oz witch hazel
-1.5 oz distilled water (fill the rest of bottle up with water)
-5 drops of peppermint essential oil
-5 drops of eucalyptus essential oil
-5 drops of lavender essential oil
-5 drops of tea tree essential oil
Add all of the above to the glass spray bottle. Shake bottle before using. Spray generously and breathe in the refreshing and energizing scent.
I carry this in my purse at all times now to get rid of lingering restaurant smells (especially from cafes!).
This recipe is also great for an all natural yoga mat cleaner.
]]>Wow, what a crazy long yet short incredible week over here!!
I'm heading to St. Maarten with my husband tomorrow morning for our annual winter beach getaway, and I CANNOT WAIT to spend the week on the beach. But given I'll be OOO, I was scrambling to get all my work in order before I leave.
I also hosted two free Habits Workshops for my company (where I work full-time) for the first time -- I was nervous going into them but they were a huge success! Everyone was super engaged, asking questions and sharing their own experiences. Am filled with so much gratitude. 🙏
Lastly, as y'all know, I OPENED ENROLLMENT for my February Optimize Your Energy Masterclass!!
Spots are limited and almost half filled already, so if you're interested in joining, get in there quickly! And use promo EARLYBIRD to save $100 if you sign up by Feb 2. Program starts on Feb 10 and I'm so excited - it's going to be an incredible group of women and experience.
If you want more info about the masterclass, click here or DM me on IG with any questions!
Ok my loves - hope you all have a beautiful week ❤️. Come hang out with me on IG, where I'll be answering questions about my masterclass and posting shamelessly while on the beach.
It's been awhile since I've shared a product that I'm loving, so I thought I'd share this new non-toxic mascara from ILIA that I've been using. I've got baby Asian eyelashes that are super short and stick straight down, and this mascara actually gives me lashes! I'm not a makeup connoisseur but I find that the brush makes it really easy to apply, even on my non-existent bottom lashes.
Can you believe this incredible weather we had this weekend??! It hit 70 today. wtf. It's back to winter temps this week, but it was lovely while it lasted. ☀️
I met up with a gf for brunch this weekend and we caught up on all things work and life. She works for a high-growth tech startup as well, and we talked a lot about how there's just always work to do. You spend your days fighting fires and running from meeting to call to meeting, so it feels like the only time you have to work is at night and on the weekends. To make you feel better while you're working at night, you occasionally do it with a glass of wine, which you know isn't really helping because you're moving a lil' slower, the quality of what you're putting out there is probably not as good, and it just spills over to the next day because you wake up feeling not as fresh.
You know you should be sleeping earlier, but even though you get into bed at 10pm the next thing you know it's midnight. Your husband is up late working so you just stay up too. You've heard about how great meditating is for you so you download the calm app but how the f*ck are you going to add it to your already crazy day? You bought a journal because you want to start journaling but it's still sitting on your nightstand, empty. And you just end up feeling like no matter how much you do, you're never doing enough.
If any of this sounds familiar, YOU ARE NOT ALONE. I hear the same thing from all my female coworkers and gfs who work at startups. I experience it too.
But I want you to know though that change is possible. You can get yourself out of this rut and take control over your time and life.
In my Optimize Your Energy Masterclass, I focus on tangible tactical tips for REAL LIFE.
Life is hard enough. I'm all about figuring out how to incorporate little, easy changes into your life for big impact.
And because it's a group coaching program, you get to hear from similar, like-minded women about their experiences, struggles, and what's worked for them. Beautiful, amazing things happen when you get a bunch of women together. I've been part of the magic and seen it happen firsthand. ✨
I'm opening enrollment for the masterclass in a couple weeks -- sign up for the waitlist to be the first to know and to get $100 off with the early bird promo!!
I'm back to NYC tomorrow on the 6:11am Acela...so I gotta start winding down. Also, let's be real, I'm still recovering from our company holiday party last Thursday.
Have a great week friends ❤️
Jess
Last email from me in 2019! Gah, can't believe there have been 21 of these already. I hope you've picked up a couple things from this newsletter that you've loved, either a new product, app, podcast, recipe, or a random pondering.
If there are any specific topics you'd love to see more of, please let me know! Just respond to this email or message me on insta @jessiandco and we'll chat. I love hearing from you.
Given it's the last couple days of 2019, I wanted to leave you with some journaling prompts to help you reflect on the year and set intentions for 2020. Even if you can't get to this exercise this week (though I'd argue carving out 30 min to do this is important and could be life changing), save this email for later. You can even do these exercises at the end of every month or quarter to check-in.
Hope you all have a safe and happy New Year!!! 🥳
It's been real 2019. Can't wait to see what 2020 brings.
<3 Jess
Write down all your most memorable experiences, month by month. If you're like me and live by your calendar, you may need to consult it to remember everything you did this year. When I did this exercise, I remembered an amazing private cooking class I organized for my family last January, which I had completely forgotten about. I also remembered a bunch of weekend girl trips I took that were sooo much fun, which made me realize I need to schedule more of these into 2020.
Review the list. What do you want to do more of in 2020? Less of? What didn't you get around to doing that you want to do? Write them down.
What were some things you learned in 2019? This could be major insights you had about yourself, your business, your relationships, or just life. Or maybe you read some books or listened to podcasts that really blew your mind.
Rate yourself on a scale of 1-10 (10 being best) for how happy you are in the below areas:
1. Health
2. Emotional/Mental
3. Relationships (Friends/Family)
4. Love/Romance
5. Service
6. Learning/Personal Growth
7. Experiences
8. Spirituality
9. Career
10. Finances
In the areas where you scored lower, why?
What would your life look like if you scored 10 in each area? Go through each one and visualize the best version of yourself in that category. For example, if health was a 10 -- How do you feel? What do you eat? What do you look like? How often do you move your body? How much do you sleep? etc.
What areas do you want to focus on in 2020? What goals or intentions do you want to set?
Take 5-10 things and turn them into affirmations - write them in the present tense. Examples:
"I sleep 8 hrs a night"
"I drink half my body weight in ounces of water every day"
"I make $200k/year"
"I give away 5% of my earnings to charity"
"I attend 2 personal development events a year"
I recommend writing down your 5-10 goals (affirmation style) every day. You will be AMAZED at what you'll achieve and the impact when you apply this much intention to the different areas of your life.
Note that the goal of this exercise is NOT to feel bad or ashamed about where you are now. Try not to judge yourself on what's not going well as you'd like. Use this exercise to understand where you are now and decide where you want to be. You're in control of your life. Be intentional about what you do with it.
This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
Thanks SO much for everyone who showed up to my holiday markets this month!! They were both a success, and I'm so grateful for everyone who shopped and supported me and my fellow local women makers.
I cut back on the number of markets I did this year so I could focus on building my health coaching services (I'm close to launching my online coaching program!!! more info coming soon). That said, every market I do I meet the most wonderful people, both customers and vendors, so I don't think I'll ever stop doing markets completely.
Know that even if you don't see me around as often, you can always purchase your favorite JESSI+CO products online at jessiandco.com!
This is how:
This summer, I went to Providence, RI with a close friend of mine, who brought along her friend / roommate for the summer, Susanna. Within a few minutes of meeting Susanna, I learned that she was getting her PhD in "founder leadership" (I'm obsessed with startups), teaches yoga on the beach in Barcelona (sounds like a dream), and was hosting a women's leadership / yoga retreat in Ibiza. All this, plus her overall vibes, made me immediately IN. I also decided I'd figure out how to use my professional development stipend I get from my company to pay for it. Another reason I pulled the trigger so fast is that a week before meeting Susanna I had started journaling as a goal: "I own a sought after wellness retreat". I truly believe I manifested her into my life because her retreat would also be research for me and my goals.
So what exactly was this "women's leadership masterclass"? Here's how I described it in my feedback form:
“Think ‘Eat Pray Love’ + ‘Sisterhood of the Traveling Pants’ + ‘Wine Country’, all in one. QBR is a week long women’s leadership retreat that looks at leadership from a more personal and spiritual angle. It helps you think about, understand and work on your Self so you can in turn lead others better. Susanna, the host, has a true gift and ability to create a safe space for women to feel comfortable to be vulnerable and share their stories and experiences. The retreat is more than just a leadership and yoga retreat — it combines meditation, yoga, lively discussions, laughter, horoscopes, delicious food, vulnerability, new friendships, and beauty, into a week filled with high vibes, ease and flow.”
QUEEN BEE RETREAT: THE DETAILS
The location:
The women:
There were supposed to be 10 women total but we ended up with 6, which turned out to be the perfect size group. You have to apply to the masterclass, and Susanna did an amazing job curating the group of women to ensure the best experience for all. I seriously left the week feeling like I'd known these girls for longer, and can't wait to see them again.
Side note: I need to figure out how to get a sabbatical approved.
All these women, no doubt, are going to do even bigger things than they already are. I can't wait to follow along their journeys and see what happens!!!
The schedule:
Susanna created a schedule for the week but she was also flexible with what felt right that day. Everything took the perfect amount of time. We truly didn't have to worry about ANYTHING for an entire week. She took care of the drivers, the airport pickup/drop offs, the food, activities, etc. *The below schedule is approximate, you get the gist.
We had a couple activities that changed up the schedule some days. We went into town one afternoon, went to the beach to hang out with Es Vedra island and soak up all that special energy, did a full moon ceremony one night, and had a private Bossa Nova concert in our villa where we may have scared off the musician Edu with all our feminine energy coming at him.
The classes:
I LOVED our classes. Each class, Susanna led us through a discussion on different topics (e.g. masculine vs feminine energy, low vs high vibrational energy, spiritual bypassing, what it means to be a leader, fears, boundaries, and more), every day building on the next. It wasn't her teaching us. It was her introducing concepts to us, and holding the space FOR us to discuss them and how they apply to our lives. There were some serious revelations that happened, especially on my end. I also loved how despite growing up in completely different places with different family backgrounds, we have so much in common and struggle with similar issues.
The classes also took place in the living room, on couches with blankets, in basically our pajamas. We had tea and coffee, and we were COMFORTABLE. It was just a perfect environment to soak in all the concepts, which you don't get a at typical "leadership" training.
The food:
We were SO incredibly spoiled with a private chef Josefina (read her bio here). She cooked us 3 meals a day - all super delicious, nutritious, and beautiful. She herself is also beautiful, stylish, and overall wonderful, so we were all 😍around her. I don't even speak Spanish and I was mesmerized by her when she spoke. She catered all our meals to our food preferences / allergies / sensitivities. Most of the girls were vegetarian or pescatarian, so the whole week was veg + fish. Follow Josefina at @josefina_chef.
We also enjoyed each meal together, ate slowly, savored all the flavors, and got to know each other. We had conversations that ranged from Beyoncé and JLo to growing up with immigrant parents.
The food and meals were definitely a highlight of the week.
--
Overall, I'm so grateful to have been a part of this experience and to have met these wonderful women. Susanna is building something seriously magical with Queen Bee Retreats. As she describes on her site:
"Our offering is based on the idea that women are here to heal each other and we are built for community. We believe that beauty is a virtue and we organize our curated leadership yoga retreats in places that inspire us. All groups are small with individualized attention and we carefully select participants to ensure optimal group synergy and abundance.
The magic is in the alchemy we create together."
]]>So last cycle I gave the cup a go. Here's a breakdown of how it works:
The verdict? There's quite a steep learning curve, especially for me, because my mom never let us use tampons (not exactly sure what her rationale was). So the mere act of shoving something at a certain angle into my vagina far enough so you can't feel it a few times a day is not something I'm used to.
The whole process is intimidating and seems like a big to-do. That said, all my friends who have been using the cup for awhile love it. It saves money (only $29 and can last up to 10 years), it's environmentally friendly, and it's healthier than using tampons/pads made of toxic materials.
While my first week with it wasn't a huge success, by day 3 I was getting the hang of it. I'm going to continue using it because like everything else in life, change is hard, and practice makes everything easier.
]]>Hello! I realize I haven't written in in a couple weeks...but I'm back!
I spent 3 days in London as a pit stop on my way to the Queen Bee Women's Leadership Masterclass in Ibiza for 1 week. Yes, you read that right -- I went to a retreat in freaking IBIZA and it was sooo wonderful. Full blog post to come soon, but imagine a perfect combination of Eat, Pray Love + Sisterhood of the Traveling Pants + Wine Country for one week. I'm still feeling all the high vibes more than a week later.
Who else is excited for the short work week?? I'll be hanging out on insta all week so stop by and say hi <3.
Hope you all have a wonderful Thanksgiving!!
<3 Jess
My favorite face scrub from Naturopathica is on sale for 30% off (sale ends today at 11:59 PM ET)! Super clean ingredients. I love how gentle the jojoba beads are as exfoliators, and how moisturizing the cleanser is. You can also leave it on for 10 min as a mask.
I cut down on my events this year to focus on my health coaching services, but I've got TWO events in December that I'd love to see you at. Both are great markets for all your holiday shopping, and for supporting your local, small businesses. <3
I'll have all my winter best sellers, including my face oil, aloe+rose face mist, and repair salve. Can't wait to see you there.
*This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
I got sucked into watching Unbelievable on Netflix last night because I have a serious problem when starting new shows. So instead of writing my newsletter to you all and going to sleep at a reasonable hour last night I watched the entire series.
At least I managed to cook dinner at some point so I wasn't completely useless. I tried my Instant Pot for the first time, and the hype is pretty legit. I made one of Weeknight Bite's Instant Pot recipes last night and am now on Weeknight Bite rampage, so am sharing 3 of her recipes that I made in the last 24 hours.
All recipes and photos below belong to Weeknight Bite
Banana Protein Muffins. I made these tonight for breakfast this week (of course I had to sample one and it was delish). What I love about this recipe:
So you can eat a couple of these muffins for breakfast and actually feel good about it. They're filled with nutritious ingredients, and won't spike your blood sugar and leave you hangry an hour later like a normal muffin does. I'm definitely going to make a batch for my mother-in-law, who loves her muffins with her coffee.
Instant Pot Shredded Chicken. I made this for dinner last night (only need chicken breast and salsa verde!). Took 10 min. I had some Siete tortillas around so I made some quesadillas with the chicken. I used the leftover chicken today in an arugula salad. Great dish to make on Sunday to use for quick lunches during the week.
Instant Pot Turkey Meatballs & Spaghetti Squash. I made this tonight and it was my first time making spaghetti squash! One squash makes a surprisingly large amount of spaghetti...so I'll be eating it for a couple more meals. Some changes I made to the recipe:
Love that these meatballs are egg-free and gluten-free (uses almond flour).
If you're not following Lindsay @weeknightbite yet, definitely check her out. Her recipes are clean and easy with minimal ingredients... perfect if you're a lazy cook like me.
*This is a weekly newsletter of things I'm loving, learning, and pondering. Not a subscriber? Sign up here. Catch up on all previous weeks here.
]]>This week lasted forever. I headed to NYC last Sun, had two full-day work offsites on Mon-Tues, went to yoga with a friend on Wed, stayed out way too late drinking with a friend on Thurs (worth it though ❤️), spent all of Fri-Sat at Well Summit listening and learning, and finally got back to Boston last night around midnight.
Today, after going to brunch with Brian and eating a calzone (even though I knew I my body wouldn't love the dairy and gluten I wanted to eat the damn thing so I did), I came home and lay down on the couch. I watched 10 seconds of SVU and passed out for 5 hours. Even though I had a list of to-dos in my head, my body needed the recovery. So I took that nap, guilt free.
Happy Monday y'all. This email is a day late this week because I got carried away last night updating my website. Still a work in progress but I hit publish because why the f*ck not. Progress over perfection.
If you're new around here, I started this biz in 2017 selling clean beauty and wellness lifestyle products. I still do this, but this year I pivoted to focus on integrative health as a whole, not just clean beauty. My plan is to launch an online course in Jan 2020 (name TBD), so I decided to get my shit in order, starting with my website.
We're all friends here, so check out the new site and reply to this email with any feedback!
I've spent the last few years figuring out how to incorporate regular exercise into my life. I've tried different apps, classes, time of day, at-home workouts, and gym workouts. It's still something I work on actively, but here are 6 tips that have worked for me:
1. Figure out what you ENJOY doing. What makes you feel good?? Lifting? Running? HIIT workouts? Spin class? Yoga? If you're always dreading the workout, you'll need some ridiculous motivation and habit building skills to do it every day. Don't do Barry's because all your friends are doing it but you hate it and makes you feel awful. Find something you love. For me, it's hot vinyasa yoga.
2. Minimize as much friction as possible. For me, this is keeping my workout clothes packed in my bag at all times. Leaves me with no excuses. For you, this could look like keeping your sneakers by the door so it's easier to go for that run. Or keeping your workout clothes easily accessible in your closet. Or leaving your water bottle filled on the counter so it's a quick grab and go in the morning. Or making sure your AirPods are fully charged so you don't have to workout with no music.
3. Find ways to hold yourself accountable. Are you internally or externally motivated? If you need that external accountability, sign up for a class or make workout plans with a friend (love this move because you get to hang with a friend AND get a workout in. win.). If you're internally motivated, be proactive about scheduling it into your calendar. If you like tracking progress, find a way to track each workout that brings you joy (e.g. whiteboard, notebook, google sheet).
4. Change it up. If you start getting bored with your workouts and aren't feeling it anymore, try something new. I'm currently doing a mix of yoga classes and Melissa Wood at-home workouts. If I want more high intensity, I may do a spin class even though I'm terrible at it, or a HIIT workout on the Studio app. If you're not into what you're doing, spice it up.
5. 5 second rule (by Mel Robbins). Read more about it here, but the gist is if you have an instinct to do something (whatever is is), count 5-4-3-2-1 GO and physically move towards the action. I do this if I'm lying on the couch stuck in a SVU marathon and want to move my body. I countdown from 5 and when I get to 1, I GET UP, get dressed and go to the gym. There is a window that exists between the moment you have an instinct to change and your mind killing it -- it's a 5 sec window. This move is all about taking physical action to start the momentum before your mind starts working against you.
6. Be compassionate with yourself. If you miss a workout, or a few, don't beat yourself up. Feeling guilty over it or bad about yourself doesn't help. It's just adding more stress on your body. So you haven't moved your body in 3 months. So what? You can always start now.
Let me know if any of these tips resonate with you! If you try any, tag me on insta @jessiandco so I can follow along!
Have a great week friends. ❤️
I've been really intentional about filling up my weekends this summer with things I Iove and really want to do, and as a result, they seem to last longer too. I end the weekend just feeling good, y'know? No Sunday scaries here.
Yesterday I started my weekend off with an infrared sauna sesh (blog post here about what it is and the benefits), and then my friend scooped me up and drove us to Bow Market, where I picked up some amazing vintage finds at WeThieves, ate delicious pierogis and arepas, got rejected from a bar because all I had was my non-drivers NH ID that expired over a year ago, and bought some quartz crystals that were calling to me. I ended the night with my husband at our first Sofar Sounds concert (secret, intimate shows in unique venues that are BYOB -- highly recommend!).
Today I spent the morning doing a health coaching consult with a client, then went apple picking with the fam at Parlee Farms, and ended the night with homemade dinner at my parents'.
It was a perfect mix of relaxing, being productive, and socializing.
Hope y'all had amazing weekends too! ❤️
Have you been retargeted by blue light blocking glasses on instagram yet or is it just me? If you have no idea what I'm talking about here's the gist:
Wth is blue light? Light is made up of particles that travel in waves, which range in length and strength. Blue light is one of the wavelengths.
Huh? So what? The main source of blue light is from the sun. This natural blue light from the sun is essential. It helps with regulating your sleep and circadian rhythm, boosts alertness and attention, and makes you feel better. This is why it's important to try to go outside and get some sun in the morning.
Ok so it's good for me? Yes, when it's natural and from the sun. But blue light is also found artificially all around us today, and that excessive exposure is not so good for you. It's found in anything with a screen (e.g. phone, computer, TV, iPad, etc.) and light bulbs.
What's it doing to me? The artificial blue light coming from our screens penetrates the eye and over the course of the day, it'll cause digital eyestrain, headaches, fatigue, dry itchy eyes, and poor sleep (it messes with your melatonin production!!).
So what do I do to protect myself? Here are three things you can do today:
OK - that's enough science for tonight. Just know that blue light is a real thing and it's messing with you -- find ways to protect yourself!
Heading to bed so I can catch my 6am train to NYC tomorrow. Follow along on insta for more wellness tips and inspiration throughout the week!
Love,
Jess
Question for my New England friends -- when's the last time you went to Canobie Lake Park?? I went today with my husband and sisters and we had a blast. It's obviously a great place to bring your kids, but as adults with no kids (we left my niece with my parents)... I think it's even better. You have money to spend on all the junk food you want, you can go on whatever rides you want, you're tall enough to ride them all, and if you wander off and lose your friends you can just text them.
If you forgot this place existed, here's a reminder that it's still there! It was definitely a Sunday afternoon well spent.
Pro tip: go on a Sunday in late Sep/early Oct to avoid long lines and tons of kids. You can usually get coupons at McDonald's or on the Canobie website. I used my Windham, NH non-driver's ID that expired over a year ago to get in for half price. Win. 🙌
Hello! My 7-day community detox is starting again this weekend. A functional medicine detox is a great way to eliminate toxins, reset and rebalance your body, increase energy and mood, and decrease bloating, brain fog and inflammation.
I do one every season and will be starting my next one this Saturday, 9/14. I always feel so good after, and I'm especially looking forward to resetting my body as we go into the last 90 days of the year.
If you want to join me, sign up here to receive a daily email throughout the week for tips, motivation, recipes and more. Trust me, it's a lot more fun when you're doing it with friends!
Make sure to buy your detox kit today in order to receive it by this weekend.
My husband and I had been using an old Brita water filter for years and I wanted a new, more bougie filter. To be honest, I never really knew what the Brita was filtering out. When I learned last year that tap water can contain fluoride, heavy metals, pesticides, pharmaceuticals and pathogens, I decided to take my water filter more seriously. Turns out contaminated water is one of the many ways we're exposing ourselves to toxins every day.
I also learned that not all water filters are equal, and Berkey filters are pretty much the best on the market right now. So I gifted myself a Berkey water filter for my birthday 🤓 (I bought the Big Berkey, which holds 2.25 gallons + fluoride filters + metal spigot).
While it was a bitch to set it up (priming the filters was not easy to do in my sink), it's now just chilling on my counter and I drink clean water out of it every day like a queen. And the filtered water tastes and smells like nothing. No weird funky smells or tastes that tap water often has. Literally nothing at all.
If you're tired of spending money on bottled water, or want to upgrade to a bougie water filter that eliminates more toxins from your tap water, I recommend the splurge for a Berkey.
(Also, what's up with the random apple in the stock image?...)