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Tuesday, October 3, 2023

Suggestions For Staying Wholesome When You are Busy AF

Tips For Staying Healthy When You're Busy AF

Rachel Johnson is right here at the moment to offer us some tremendous easy suggestions for staying wholesome whenever you’re BUSY. Who isn’t today?

After listening to this episode of The Skinny Confidential HIM & HER present, Rachel reached out as a result of, she too, modified her life with SMALL, SIMPLE habits over time.

‘Getting wholesome’ can appear actually daunting and like we now have to vary each single facet of our lives, however Rachel’s suggestions are so accessible, so doable, AND she’s been on the opposite aspect of well being (drained, takeout each night time, no vitality). We cherished her straightforward suggestions so we invited her on to share them with YOU.

With that, let’s welcome Rachel to the weblog.


Rachel Johnson Tips For Staying Healthy When You're Busy AF

Rising up, I didn’t know what I needed to do, however I all the time knew I needed independence. After a profession in huge regulation, I ultimately co-founded my very own regulation agency and at the moment, have grown to a crew of twenty. 

And whereas being a founder and company lawyer meant I may create the life I needed by myself phrases, it additionally meant I used to be busy. Actually busy. On the time, I believed residing a wholesome life was not possible between the hectic days of limitless emails, Zoom calls, children’ after-school actions—the listing goes on.

However three years in the past, after my second child, I lastly admitted that I used to be continually exhausted and had -20% vitality—and it wasn’t okay. I didn’t really feel wholesome within the life I’d constructed by myself phrases, and I needed to determine what I wanted to vary to really feel good for good. 

I wasn’t the one busy lady I knew who needed to get wholesome.

(Perhaps you’re even nodding with me.) What occurred subsequent? Nicely, just like the scene of any modern-day story, a bunch chat with my girlfriends modified the whole lot. As a result of, wouldn’t you recognize, we have been all busy AF, drained AF, and freakin’ over it. 

We determined to get wholesome collectively. For 3 months, we centered on three issues that felt life like (aka greens, water, and staying lively). By utilizing the group chat to carry ourselves accountable, all of us felt and noticed large modifications in these three months. Most of all, we didn’t need our magical group chat to finish – we wanted one thing to maintain us in that wholesome headspace. I believed, “Hey, I feel we now have one thing right here!”  The expertise we created was so easy and could possibly be simply replicated. And that’s how my second firm, @ahmi.well being, was born in 2019.  

Rachel Johnson

Now, let me reintroduce myself, my title is Rachel Johnson, and I’m the founding father of ah.mi, a (chill) wellness firm and on-line well being membership that makes getting wholesome doable for the busy trendy lady. I’m additionally the co-founder and managing companion of a regulation agency and a mother to a few little ones (I just lately welcomed slightly woman, Isla, into the world). At this time, whereas my plate is overflowing, I can truly say I really feel good juggling all of it. 

I would like you to really feel good, too. So I’m right here to share my high suggestions for learn how to get—and keep—wholesome even whenever you’re busy. The next suggestions are primarily based on my journey of getting wholesome—and watching a whole lot of different girls do the identical. I do know you’re busy, so let’s get proper into it.

Suggestions For Staying Wholesome When You’re Busy AF

♡ Hold it easy.

If you happen to’re like me including something further to your on a regular basis life is a tough no. You might have additionally averted getting wholesome as a result of it felt such as you’d need to overhaul your complete life. Who has time for that? Not us. However what if I advised you the fundamentals have been sufficient? 

You don’t need to be an excessive juicer or do hour-long exercises to be wholesome. The fundamentals I’ve discovered work finest are GREENS. WATER. MOVE. REPEAT. If this sounds too primary, chances are you’ll be stunned that almost all girls I speak to aren’t consuming greens, ingesting sufficient water, and shifting their our bodies every day. Critically.

Specializing in the fundamentals makes remembering straightforward, particularly when life is busy. Add greens the place you possibly can. Carry a water bottle with you wherever you go. Take strolling conferences and hit your steps. Hold it easy to maintain it going with the mantra: GREENS. WATER. MOVE. REPEAT.

healthy greens bowl

And if you happen to’re a fan of specifics, right here’s a easy components: 

+ Eat 2-3 cups of greens per day

+ Drink 90 ounces of water per day

+ Transfer a minimum of 3x per week to start out—after which goal for every day motion 

♡ Don’t hand over on cooking.

The outdated me by no means cooked dinner. I all the time felt so blah and exhausted after getting residence that I opted for supply on weeknights and consuming out on weekends. Oh, and whereas at work? I used to be all the time the coworker who ordered the unhealthy lunch as a substitute of consuming a meal I’d made. Chick-Fil-A spicy rooster sandwich was my go-to. Don’t get me incorrect, I like a very good spicy rooster sandwich, however I made each excuse below the solar of why I couldn’t deliver lunch or why ordering was a lot simpler and extra environment friendly. 

After watching lots of my pals (who additionally had full plates and a few fuller than mine) toss collectively easy wholesome meals, I used to be motivated to do the identical. Ultimately, I modified my mentality and realized that cooking is essential to staying match and feeling good. Now, with ah.mi, we’ve amassed a group of 100+ tremendous easy recipes created by our group—with six foremost substances or much less.

A typical weeknight now includes me coming residence from a busy day, placing on sweatpants, pouring a glass of glowing water (or rosé), and placing a meal collectively in quarter-hour or much less. Currently, I’ve cherished listening to a mixture of Eric Church or Chris Stapleton whereas cooking (normally with screaming kids for added acoustics). 

From one recovering takeout person to a different, that is proof that you would be able to change your methods too. And if you happen to want a recipe to get you began, one in every of my favourite go-to’s is Stuffed Cauli Peppers


1 Tbsp EVOO

1 lb floor turkey

1/2 massive diced onion

2 minced garlic cloves

1 pkg cauliflower rice

1 cup marinara

1 cup shredded pepper jack

Salt; pepper

4 bell peppers, tops eliminated


Preheat oven to 375

Cook dinner turkey with EVOO till beginning to brown

Add onion and garlic till cooked via; 

Cook dinner cauliflower rice individually

Mix browned turkey, rice, marinara, and 1/4 cup shredded pepper jack

Season with salt and pepper

Spoon into hollowed bell peppers 

High with a sprinkle of cheese

Bake for 25-30 min

♡ Weekends usually are not a free-for-all.

Some time again, a member of our ah.mi group shared a significant revelation that she was sabotaging her wholesome habits on the weekend. On the weekends, it was consuming out, ingesting an excessive amount of, and a litany of excuses to not transfer her physique. I felt like I used to be doing the identical—and that’s after I began seeing weekends otherwise. 

Tips For Staying Healthy When You're Busy AF
Rachel Johnson and child

Then I reframed my mindset and noticed weekends as a interval the place I had MORE time to deal with myself. I may go on longer walks, possibly even make that in-person class I by no means could make throughout the week (love the Montana Methodology for my South Florida folks), and maybe try an enormous, wholesome Sunday night time dinner.

So, no, weekends usually are not whenever you ditch your wholesome habits; they’re whenever you embrace them. When unsure, I all the time return to the easy mantra #greenswatermoverepeat—even on the weekends. 

♡ You don’t need to do it alone.

I used to get into funks the place I did NOTHING for weeks or generally even months. It was not wholesome. After being a part of a motivating group chat, I noticed there’s nothing like an accountability buddy to maintain you in that wholesome headspace.  

Not solely does having somebody to carry you accountable preserve you going, however that mutual assist additionally makes the expertise far more enjoyable. 

So, your problem is to discover a buddy, coworker, or a group like ah.mi, that can assist you get—and keep—wholesome to expertise the distinction of accountability. You actually don’t have to do that alone, and even simply seeing different folks doing wholesome issues is essential to get you again in the proper headspace.

Plus, with accountability comes celebration. Make it possible for, collectively, you rejoice the little wins alongside the way in which too. 

Tips For Staying Healthy When You're Busy

One remaining be aware.

Getting and staying wholesome is just not all or nothing. As soon as I noticed that, feeling good turned a lot simpler. I hope these easy suggestions make feeling good simpler for you and provide help to match wellness into your busy life-style. If you happen to want added assist, there’s all the time ah.mi.

As for me, I just lately had my third toddler, so you will discover me in hibernation mode. Even throughout this time, I acknowledge feeling good impacts the whole lot, and shifting my physique and consuming greens helps with all the sentiments that creep up being postpartum. I’m so grateful I’ve my ah.mi habits and group to faucet into after I really feel able to get again into the groove (at any time when that could be). 

As a remaining be aware, I would like you to know that change is feasible irrespective of your life stage, and you need to be affected person and discover what works for you. If life like and doable wholesome residing sounds prefer it’d be just right for you, you possibly can go to www.ahmihealth.com and take a look at ah.mi on Instagram (@ahmi.well being) for extra inspiration.


We hope you discovered these straightforward suggestions that you would be able to begin at the moment inspiring. You don’t need to overhaul your complete life. Begin with ingesting a glass of water, happening a ten minute stroll and cooking dinner tonight – you’re already in your approach.

x, The Skinny Confidential crew

+ stalk these straightforward recipes if you happen to ‘don’t’ cook dinner.

++ take a look at this put up to vary your mindset in the case of energy.


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