Some elements of health and wellness are just plain hard. Getting up and hitting the gym or walking when it's freezing cold. Saying no to dessert everyday. But the habit we're focusing on this week just requires a few minutes your daily routine and a tall glass of water. We'll cover the major supplements everyone should include in their routine for optimal wellness.

Getting started with movement is as simple as getting off the couch and taking a walk… but the life-altering, empowering benefits come when you begin to add in things like an elevated heart rate and resistance training. As we continue to get better, we'll find more flexibility, strength, and mental clarity from daily our movement.

We all struggle when it comes to eating out. There's always a temptation at every section of the menu, and it's difficult to know exactly what goes into the making of your food. Chef Bill Cawthon breaks down the choices, and opportunities when eating out. He also shares a "behind the scenes" peek at how to enjoy eating out without sacrificing your commitment to your health goals.

We're back and we're lasering in on one of the most frequently discussed topics in the health and wellness world, "Clean Eating." It's about more than just avoiding junk food... It's just as much about what is ON your plate as it is about what should probably be left off of it. The beauty of clean eating is it's simple to understand, and we're here to support you as you begin to practice it. We also share a preview into what's coming for Season 2!

This week we're revisiting the highlights of the past season and sharing some NEW tips about how to make choices with nutrition, one of our most popular episodes by far. We also talk about WHY one percent better matters, and how it will equip us to move forward in this new phase of post-pandemic life.

We all know cupcakes aren't doing us any favors when it comes to our health but even if we're avoiding the obvious offenders, sugar finds its way to practically everything made outside of nature. If you've got a sweet tooth - which we all know Kelly does! - this episode will help you identify some ways to start making better choices, and the reality of what those beautifully designed cakes are doing to our bodies.

Everyone looks forward to waking up rested without a fight with the alarm clock so… why does good sleep evade us? And what's the solution to getting there? Your body does it's best healing work when you're in deep, uninterrupted sleep. If you've struggled to catch a consistent 6-8 hours every night, then don't miss this. Karla and Kelly dig into tips and insights to set you up for a successful journey to dreamland 😴

'I just don't have enough time.' 'Eating healthy is way too expensive and time consuming.' 'I'll go to the gym once I'm in just a little better shape so I don't embarrass myself' Any of these sound familiar? "There's Not Enough Time… And Other Lies We Tell Ourselves" Author & life Coach Jill Farmer joins the podcast in this episode to help us get underneath our excuses to keep moving forward on our 1% better journey.