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Life Skills

6 Easy Healthy Habits to Add to Your Daily Routine

Easy Ways to Improve Your Health Day In and Day Out
Filed Under > Everyday

Ritual Vitamins, Waiting On Martha

We have the tendency to dive right into wellness topics here—some well known and some not so well known. Everyday mind-and-body wellness is something both MKR and I are both passionate about learning and always improving upon.  But sometimes we need to take a step back and get back to the basics.  

See, I can talk to you for hours about purple plates, mushroom coffee and nootropics I’m currently trying at home, but I can also forget simple healthy daily habits just like the rest!  So today I’m slowing down and revisiting six easy things that we should all be doing every day.  

From changing the way we think about multi vitamins thanks to Ritual Vitamins, getting back to setting a bedtime, and to taking the time to get outside and enjoy some fresh air in those new kicks, these healthy habits should become so in-grained in your routine that they don’t even feel like to-do’s anymore.  That’s the goal, right?!  But let’s discuss; what do you struggle with every day?  

I can sometimes forget to drink enough water if I’m on the go or somewhere new.  I also forget the simple power of walking around the block outside to get the juices flowing and give my mind a breather!  Not to mention how often I find myself reaching for my phone even when I shouldn’t be.  Is there anything you’d add to this list?  Tell us about your healthy habits in the comments below.  Cheers, Kat



Ritual Essential for Women

Ritual, $30/mo

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Tip #1: Nourish Your Body

By now we generally understand the importance of nourishing our body with whole foods, and avoiding processed foods while working to limit sugar and alcohol. Taking a daily multi vitamin is a good, and easy, way to round out whatever the body may still be deficient in. 

Ritual came out with a visionary vitamin that has the nine essential ingredients most women don’t get enough of out of their diets alone. It also doesn’t include the vitamins that most of us are pretty good on already, which is a new approach for many multi-vitamins.  By taking it everyday, you’ll likely experience an improvement in mood, more energy, anti-aging effects and healthier skin. 

Ora Organic Trust Your Gut Probiotics

Amazon, $39.99

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Tip #2: Prioritize Good Gut Health

Hippocrates once said “all disease begins in the gut.” And he was on to something; one of the most important functions of our body everyday is digestion. And believe me, when you have poor gut health, it affects your life dramatically. That’s why it’s important to focus on small steps to improve your gut health by fueling the good bacteria in there with a probiotic.  It’s an easy way to get started on the road to good, healthy digestion.  After reading this post, I was a changed woman when it came to prioritizing my gut health every day. 

Sony Alarm Clock Radio

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Tip #3: Set a Bed Time

Our bodies crave consistency.  And that includes a daily routine with a bed time and wake-up time. When those are at generally the same time every day, our body systems naturally fall into a pattern like clockwork. 

Creating a calming bedtime routine and target time to go “lights-off”, you’re setting your body up for a better night’s sleep, which will ultimately affect your next day and the one after that.  My advice: make it enjoyable; light some candles, turn on a diffuser with soothing essential oils like lavender and chamomile, drink some nighttime tea, and read a few pages in bed.  

Essentia 9.5 pH Drinking Water

Amazon, $31

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Tip #4: Hydrate, Hydrate, Hydrate

Drinking enough water every day is really crucial to staying healthy.  By hydrating properly, you’re helping to maintain the functions at every system in your body. A lot of times when we feel out of whack, drinking more water helps. 

Nike Zoom Pegasus 33 Sneaker

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Tip #5: Get Outside

During all of the hustle and bustle of everyday life, sometimes it can be easy to forget the power of getting outside to feel happier and healthier.  Consider ways you can soak up some Vitamin D from the sun and breathe in fresh air throughout your day and you won’t regret it…even if it’s for just a few minutes!

The Universe Has Your Back

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Tip # 6: Put the Phone Down!

There’s no denying it; we’re all too connected all of the time.  It’s affecting our everyday thoughts and health more than we may realize.  Don’t believe me? Check out this segment with Anderson Cooper discussing the hold that phones have over us. 

Instead, work to leave the phone in the other room, replacing it with books and activities like coloring and meditation that require you to be all there, in the moment. 

Featured image, Ritual 

How I’m Using Technology to Better My Life

Intentional Tech Use & Mindful Apps to Try Today
Filed Under > Everyday

I’ll be the first to admit that technology has caused us to be more stretched and disconnected than ever; it allows us to do about 10 more things than we normally could handle, and gives us instant gratification and sometimes fulfillment at the press of a button. But while technology often brings about a negative connotation for our daily lives, I’ve found it can actually be used to help you unplug and grow for the good too. 

With a few pieces like my Apple WatchSonos speakers, and innovative and mindful apps on my iPhone like Coach, I’m able to be more present in my day-to-day life, ultimately relying less on technology.  Sounds counter-intuitive, I know!  But I’ve found myself actually on my phone LESS, living in the moment with friends, family and colleagues more, all while remembering to breathe, take care of my body and get my daily steps in. 

Below, I outline a few intentional tech tools and mindful apps that I’ve found helpful the past few months.  What would you add to the list?  We’d love to know!  Truly, MKR



Apple x Hermes Cuff Watch

Apple x Hermes

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I went back and forth for over a year debating on wether or not to purchase the Apple watch.  I was worried that I’d be more tied to technology by getting it, plus I really love the feeling of having an actual watch.  But after having it now for about 5 months I’ve been pleasantly surprised.  In fact I’d say it actually helps me to stay off my phone and away from tech more than ever.  Now, I can just glance at the notification and see if it’s something I need to answer now or if it can wait allowing me not to get sucked into my phone .  It’s also really helped my overall health; I’ve kept track of my daily steps, exercise and standing throughout the day, and I’ve set goals for myself to improve.  

Sonos PLAY:1 Compact Wireless Smart Speaker


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We have these wireless speakers set up throughout the house.  They stream directly from your phone’s apps like Spotify, Pandora, Podcasts and more. My favorite time to listen to them is while I’m cooking and while I’m in the shower; I can put on a podcast, a TED talk, etc. 

Coach App

by Lift Worldwide

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The Five Minute Journal recommended this app as a good way to hold yourself accountable for things.  It offers goal and habit tracking, along with reminders and checkins along the way. It’s pretty eye opening when used with simple chores like making your bed, working out, etc. 

Breathe for Apple Watch App

Apple Watch

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LOVE this app on my Apple Watch; it reminds me to breathe and meditate throughout the day.  You can customize when you’ll receive reminders to breathe and take a few moments to yourself.  The visuals also happen to be mesmerizing…helping me with my meditation practice too! 


Bedtime on iPhone

Apple iOS

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Not an app per say, but this feature on the new iOS reminds me when to go to bed to get a full night’s rest.  For those of you who know I have trouble sleeping, this app has really helped me be cognizant of the time I devote to getting some shut-eye. It’s also pretty cool to go back and see how my nights have compared, and what days of the week seem to be better for me to get my 8 hours in. 

She Reads Truth Bible + Devotional App

She Reads Truth

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Over the past year, I’ve really put a focus on my morning rituals, and that includes having some religious quiet time.  She Reads Truth is a company that I’ve been drawn to; they share intentional readings and encourage casual conversation about God’s word.  The app lets you sync up with others to read the same passages, building an inspiring and amazing community of women. 

Blinkist App

by Blinks Labs

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We’ve talked about the Blinkist app before, but it’s still a favorite.  The app lets you read or listen one of 1,800+ nonfiction and self-help books in under 15 minutes.  It’s a great way to tackle that ever-growing reading list, especially if you buy as many books on Amazon as I do!  

Photography, Rustic White for Waiting on Martha

7 Things to Do with Your Girlfriends That Don’t Involve Drinking

Pass on the bottle of vino this time, do these activities together instead
Filed Under > Everyday


Don’t get me wrong, happy hour with the girls is one of my favorite things to do each week, and bringing a bottle of wine is always appreciated when we’re stopping by each other’s houses.  Alcohol, whether we’ll admit it or not, is a cornerstone for so many of our social activities, especially being in our late twenties and early thirties.  This realization recently had me thinking how difficult it makes it for those trying to cut back, avoid the hangovers or maybe even connect on a deeper level.  It can feel like there’s not much to do with your friends without having a drink in-hand. 

But for all of the time in between the parties, the wine nights and the happy hours, there’s a lot of life.   And these moments can offer quality time with your besties that is healthier, more stimulating and ultimately fulfilling.  In the past year, I personally have really taken a step back from going out all of the time, and now look so much more forward to catching up with my friends doing activities we love.  That includes hiking, cooking, having an at-home spa night (I’m a product junkie) and volunteering together. 

So instead of groaning about there being no things to do without drinking, get creative.  Ask yourself, when was the last time you spent time volunteering together?  Painting together?  Cooking together?  Check out my list of ideas for things to do with your girlfriends without drinking below, and tell me what you love to do with your ladies.  Cheers, Kat



Host an At-Home Spa Night

WOM's One Love Organics Essentials Kit

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All of my friends know that I’m a beauty product buff.  I am absolutely obsessed with finding new great green skincare and beauty products.  So at the top of my list of things to do without drinking (and even on a night where they’re all out drinking without me…) is an at-home spa night.  

Get it on the calendar, and get your besties together to indulge in some self love.  Leave your phones at home (or in the other room) and set the mood with relaxing music, crystals charged, the diffuser turned on, nontoxic candles lit and don only you comfiest clothes.  

My favorite things to do: apply a detoxifying face mask, whip the Clarisonic out and exfoliate, hydrate from the inside out by drinking coconut water or aloe water, give your body a one-over with a dry brush, moisturize all over with coconut oil, apply a hair mask, and give yourself (or your friend) a solid mani and/or pedi (here’s our favorite nontoxic nail polish brand). 

Volunteer Together

3-Piece Garden Tool Set

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I’ve recently found such fulfillment in volunteering.  I think the key is finding something you really, really enjoy doing personally and figure out a way to give back.  I’ve recently become more and more interested in gardening (even if it’s just a potted plant and indoor herbs for right now).  So I was thrilled to find The Nashville Food Project, a local nonprofit that invited volunteers into their community gardens to help grow and harvest vegetables to feed the hungry around town, as well as help out in their prep kitchens. 

If you can sync up your interests, bring a friend or two along with you next time you visit your favorite charity or nonprofit.  It will be an incredibly refreshing chance to unplug, accomplish good acts together, and help each other live a fuller life. 

Have a Game Night

Travel Cribbage and Backgammon Set

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A game night at home can help take the pressure off a weekend night out on the town.  And no, I’m not talking about drinking games.  So many of the greatest tabletop games can be enjoyed with a few snacks and some laughs.  

When planning the night, poll the crowd and bring out the tried-and-true favorites, and consider having a new game to keep things interesting.  

My personal favorites include Balderdash (seriously so fun and better the more creative you get), Monopoly (because it’s a classic…I’m always the one that wants to play for 3 hours until she starts losing), Scrabble (always a family favorite), Settlers of Catan, Sorry and The Game of Life.  

Create Something

12-Piece Paint Brush Set

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Get together and flex your creative muscles; you’ll be surprised at how relaxed, recharged and rejuvenated you’ll feel after!  Whether that’s by doing a craft together, painting, drawing, coloring, making jewelry, knitting, crocheting, mixing essential oil blends or repurposing furniture, you can reap the benefits of meditative and inspiring work…you may even solve some world problems while doing so. 

Cook a Great Meal

The Yoga Kitchen

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Gathering together to cook a great meal doesn’t always require alcohol!  If you’re afraid of being tempted, I’d suggest picking up a healthy cookbook to encourage health-minded dining (why botch the light meal with one too many glasses of wine?!). 

The Yoga Kitchen and Nutrition Stripped are my go-to’s when I’m in the mood to stay in and cook with my girlfriends.  Both books make it easy and fun to bring together nourishing ingredients, without getting too out there. 

Go for a Hike

Merrell Moab Ventilator Mid Hiking Boots

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Connecting with nature is so good for your mind, body and soul, and if you can do it with a girlfriend in tow, it’s even better.  I cherish the time I spend on walks or hikes with my friends; it’s the perfect time to catch up, give advice and laugh about last weekend’s shenanigans. 

Not to mention, the endorphins, fresh air and vitamin D will have you feeling like a rockstar. It’ll help you choose positivity (and get your daily steps in!). And no matter rain or shine, my favorite parks around town include Percy Warner and Radnor Lake. 

Create Mood Boards

Zodiac Watercolor Print

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I love the idea of harnessing your goals and dreams with a strong mood board. They’re visually stimulating, inspiring and just all around beautiful on the wall.  

Invite your BFF over and hash out your color palettes, pull together your favorite art prints, and fan through stacks of magazines to piece together your board. 

Featured image, Kelli Boyd Photography for The Southern C 

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