RUNNING & BRAIN HEALTH: MOVEMENT THAT MAKES YOU SMARTER
Running isn’t just good for your cardiovascular system—it’s good for your brain. Research shows that regular running increases the size of the hippocampus, the part of the brain responsible for memory, learning, and emotional regulation. This means that every time you lace up your sneakers and hit the pavement, you're not just strengthening your body; you're actively improving your cognitive function, reducing stress, and enhancing overall brain health. If you’re feeling stuck, uninspired, or mentally sluggish, a simple run can be the key to unlocking clarityand focus.
CYCLE SYNCING & SEASONAL WELLNESS
Women are not meant to operate at the same energy levels every day. Just like the seasons shift, so do our bodies. Cycle syncing is about working with our biology instead of against it. And yes—men, this is for you too. Understanding the phases of the menstrual cycle helps you support the women in your life, whether they’re your lover, sister, friend, or business partner.
Aligning Workouts, Nutrition, and Sleep with Your CycleEach phase of the menstrual cycle requires a different approach to movement, nourishment, and rest:
- Menstrual Phase (Winter Energy - Days 1-7): Prioritize rest, gentle yoga, and slow walks. Eat warming foods like soups and stews rich in iron and healthy fats. Deep sleep and low stress are key.
- Follicular Phase (Spring Energy - Days 8-13): Increase movement with strength training, moderate cardio, and dynamic stretching. Eat protein-rich, fresh foods with plenty of leafy greens.
- Ovulatory Phase (Summer Energy - Days 14-21): Energy is at its peak—this is the time for high-intensity workouts, weightlifting, and endurance training. Focus on hydrating foods, lean proteins, and complex carbs.
- Luteal Phase (Autumn Energy - Days 22-28): Shift to lower-impact workouts like pilates and light strength training. Eat magnesium-rich foods like dark chocolate, pumpkin seeds, and avocados to support mood and hormone balance.
SUBCONSCIOUS REPROGRAMMING: REWIRING THE MIND FOR GROWTH
Your thoughts create your reality. Winter is the perfect season to tap into deeper mental shifts by incorporating subconscious reprogramming techniques:
- Prayer & Faith: Trusting in divine timing, using prayer as a grounding practice, and surrendering control to create space for what is meant for you
- Breathwork: Using intentional breath patterns to calm the nervous system, release internal tension, and unlock deeper clarity
- Meditation: Developing inner stillness, strengthening the mind-body connection, and allowing new ideas to flow
- Tapping (EFT): Gently tapping on meridian points while repeating affirmations to release stored emotions keeping you trapped in the past
- Visualization: Creating a mental picture of your future self, the highest and best version of yourself, and start embodying that energy now
WINTER SKIN: BEAUTY FROM THE INSIDE OUT
Glowing skin isn’t just about what you put on—it’s about how you nourish, regulate, and care for your body from the inside out. Hydration is the foundation of radiant skin, and in winter, it's crucial to go beyond just drinking water. Adding high-quality salts like Cadence or Redmond Real Salt enhances cellular hydration, supports electrolyte balance, and keeps your skin plump and healthy from within. Winter is the perfect time to focus on hydration, barrier repair, and nervous system regulation for long-term skin health. What you eat plays just as big of a role as what you apply topically.
Prioritizing nourishing, hydrating, and vitamin-rich foods supports collagen production, skin elasticity, and a clear, glowing complexion. Herbal teas can also play a role in winter skincare—chamomile supports skin-calming and relaxation, while spearmint may help balance hormones and promote clarity from the inside out. Include healthy fats like avocado and wild-caught salmon for deep hydration, antioxidant-rich berries for skin protection, and vitamin C-packed citrus fruits to brighten and repair.
HEAT & MOVEMENT: WINTER RITUALS FOR DEEP NOURISHMENT
Winter is a time to turn inward, but movement, warmth, and intentional rituals can help maintain balance and vitality. From gentle movement to evening rituals, these practices support detoxification, circulation, and nervous system regulation.
- Low Impact strength training (heating the body from the inside out)
- Long walks outside (boosts circulation, strengthens immunity, and clears the mind)
- Infrared sauna (supporting detoxification and relaxation)
- Floral baths (energetic cleansing)
- Sound healing & solfeggio frequencies (calming the nervous system)
- Red light therapy (enhancing cellular repair, reducing inflammation, and supporting skin health)
- Herbal tea rituals (a nightly practice for warmth, hydration, and hormone balance)
- Brazilian lymphatic face and body massage (enhancing circulation, detoxification, sculpting and reducing fluid retention)
- Winter skincare treatments (microneedling, laser facials, and hydrafacials to repair, hydrate, and strengthen the skin barrier)
- Hydration & minerals: Adding high-quality salts like Cadence or Redmond Real Salt supports optimal cellular hydration, muscle function, and nervous system balance.
- Winter is not just a pause—it’s a season of intention, a time to stay rooted in your vision while embracing both movement and rest. It’s a time to slow down without stopping, to rest without becoming stagnant. This is your opportunity to sharpen your mindset, refine your vision, and lay the groundwork for what’s next. A season to be deliberate with your energy—leaning into the work that matters, surrounding yourself with trusted collaborators, and finding clarity in both action and stillness. Investing in yourself now ensures that you don’t just enter spring—you emerge from it as someone sharper, stronger, and fully aligned with where you’re meant to go.
WELLNESS APPS TO SUPPORT YOUR GROWTH
Stay consistent and aligned during winter with the help of your favorite wellness apps.
- OPEN – daily breath-work, meditation, and movement to keep your mind and body in harmony
- Mode The Method– a must for subconscious reprogramming, affirmations, breath-work, and nervous system regulation
- Chat GPT – your pocket strategist, helping you optimize time, streamline tasks, and bring clarity to business and personal growth
- Mantra – daily affirmations to rewire your thoughts, shift your mindset, and help you stay grounded through the winter months.
xx Natalie
SPOTIFY- @bulababy