Hey friends!

Let’s take a moment to talk about something that is so underutilized and misunderstood and that is your sleep. It is crucial that your body gets the best rest it can so that it can reset, recover, and feel revived every day. This is where the magic happens, I’m telling ya. Today we talk mostly about ways to set your body up for success and have a better nights rest. What to avoid, what to incorporate, and why it matters. There will be more where this came from so keep an eye out for more topics on sleep where we can dive even deeper. 

Links to things I talked about:

- Blue Blocking glasses

- Organifi GOLD - Another night time drinkI forgot to mention

Blessings of Health and Happiness,

-Gabby 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Email me with topic ideas at [email protected] 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

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Website - Rooted In Health, LLC

Email - [email protected]  

What's going on friends! We've got our garden all in and it's so exciting. We've gotten some good rain and new life is starting to pop through. Beans, Cucumbers, Zucchini, Tomatoes, Peppers, you name it. Grab your favorite drink and tune in with me as I talk about how we got it all in, some garden insider tips, and you won't want to miss the end where I get a little deep and share some life and garden analogies. You know I love me some good garden analogies and always learn something while playing in the dirt. I hope I can impart some wisdom as I share this year's garden journey with you. I pray this blesses you. 

Happy Gardening!

-Gabby 

Any questions, comments, or topic ideas I want to hear them so shoot me an email at [email protected] 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]  

Hey guys! 

Welcome to today's episode about The Benefits of Strength Training! This is one of my favorite things to talk about as well as implement into my own life. I don't know what I would do without strength training after seeing how much it has transformed my body and mind. I am here today to help you gain more understanding about the value that is found in strength training and maybe peak your interest enough to just give it a try. There are so many different ways to make this a part of your life that don't require you to pick up crazy heavy dumbbells if that's not your thing. The goal is to find the right kind of strength training that you will continue to show up because you enjoy it. And ladies...you will not get huge macho man muscles trust me. You would have to do some pretty serious and intense protocols for that to happen. 

We are here for the long run when it comes to our health and well-being. We want to serve our body in ways that will support it for years to come and gain great habits that will support you for years to come. That is why I am talking to you about this today. I know you will find value in this episode and hopefully take some action after listening. Tune on to find out all the ways adding a little strength training into your life can help!

If you have questions or if you would like to schedule a time to connect about my services, shoot me an email at [email protected] I would love to get to know you and your goals and if this would be a good fit for you. 

Be blessed this week!

-Gabby 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]  

Hey there!

This one is for you Mama's out there! Becoming a Mom is the most beautiful thing in the world but I'm sure it's left you worn out, a little stressed, and stuck in the mundane of keeping little people alive. I hear ya, I have 3 of my own and I wouldn't trade it for anything. I wanted to share with you today 4 things that I have found to be helpful in my Motherhood journey. 

We are going to chat about prioritizing sleep or trying to get up earlier so you can start your day with a little quiet and an actual hot cup of coffee. I know, you're like, what is sleep Gabby? haha Just hear me out and I hope you can find the right balance and willingness to make it happen no matter the season you are in.

When you became a Mom you took on a whole new identity you never had before. I don't want you forget who YOU are though, so alongside Motherhood how can you bring in a passion or interest that lights you up? What else will give you purpose each day? Your kids will benefit greatly from seeing a Mom get excited about something she loves to do and you can get them involved too depending on what it is.

Find 1,2, or 3 women in your life who you can confide in. Relationships offline that will respond to a call or text or meet you anytime for a cup of coffee or at the park with your kids. You need a space to process, get help, and a safe space to be vulnerable. We carry so much as Mom's and I'm sure you are like me and think we can do it all and that we are fine. We eventually hit a breaking point and that is why I encourage you to find your tribe who's shoulders you can lean on in hard times and who will give sound advice and pray over you. If that's your Mom, then that is awesome but I understand not everyone has that kind of relationship with their Mom. 

Last but NOT least...your nutrition! You must set yourself up for success each day with what you choose to put in your body. It all compounds over time and if you are wondering why you have low energy, moody, anxious, overwhelmed, can't sleep, etc. then it's time to check your nutrition. It is a game changer for Mom's who want to be on top of things and feel their best. You have high energy little people to keep up with, to wake up to in the middle of the night, a house to clean, meals to make, jobs to go to....and one way you can navigate that all is by making sure you are fueling your body with purpose. Motherhood is no sprint, it's a marathon and it requires so much of you and that requires intentional fueling. 

I hope you were encouraged today and can leave here feeling more equipped to tackle each day as a Mom. Your job is so important and I see you! Pick just one or two things from this list and begin implementing them into your life and watch how things change for the better! We all want to be happier and healthier Mamas!

Hugs!

-Gabby 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Email me with topic ideas at [email protected] 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]  

Hey Guys!

I can't wait to chat with you today about a topic that really opened my eyes to how I was fueling my body and what was in the foods I was eating on a regular basis. We are chatting about Macros, short for Macronutrients, and they are made up of Fats, Proteins, and Carbohydrates. Basically, it's what makes up the foods we eat. I realized there is so much more to cover on this topic but it would be a long one so we will make this part 1 and circle back to more about this. 

There is a lot out there that you can find on the internet and social media. Much of it can lead you astray and not be helpful for you in the long run. I am here to help you understand how to use this concept and tool to start forming better habits when it comes to food choices and intake. 

I will talk about:

• My journey with Macros and what I learned

It's been a while since I have talked about this and it felt good to come back and bring some of my coaching to this Podcast. I used to offer Macro Lifestyle Coaching Programs in the past and I miss talking about this with you guys.

I LOVED helping others:

• Gain awareness around the food you are eating

If you have questions or topic ideas relating to this Podcast Episode PLEASE shoot me an email at [email protected]

I hope you enjoy today's episode and find it helpful for you to finally take matters into your own hands when it comes to your health and well being and put YOU back in the driver's seat!

Blessings of Health and Happiness,

Gabby 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]  

Hey Friends!

Welcome to today's episode where we unpack a lot! I started off by reading out of a book I have been going through called "Millionaire Mindset Habits" by Dean Graziosi and I was just so inspired with the couple pages I was reading that I wanted to share it with you and talk about it. You can find this awesome book HERE

Let me just say that I struggle in my own areas of what we talk about today so this was so helpful for me to process out loud too. So often I find myself not giving much credit or attention to the things I have accomplished, rather I am happy for a moment but then start trying to find the next things to work on.

Are you ever in a constant state of feeling like you are never enough? Trying to be good at everything and focus on having the perfect marriage, perfect body, perfect health, perfect relationships, perfect in you job...you will get burnt out my friend. NO ONE is perfect, we were not created to be good at it all and try and keep up with the "next thing." So often when we find ourselves accomplishing a huge goal, say you have hit your weight loss or wellness goals, but then you look back and see the areas in your life that took a hit while you were so focused on that and you get down on yourself. WHY?

I'm not saying I have the right answer but can we just stop feeling less than? God does not think or speak that way of you and neither should you. We go through different seasons and phases of life that shift our focus and our priorities and when we try to be superwoman and take on it all and think we can show up 100% in every area in life we burn out. So I pray this episode blesses you, causes you to truly celebrate the things you've done, not stress over what area you need to perfect in your life next is, and to be content in the seasons of life God has you in. 

Stop chasing the ideals or what the world deems as "perfect" No one will ever arrive there so enjoy the journey and each stepping stone in life that makes you be a more happy human. Follow what lights you up and focus on that. 

ENJOY!

-Gabby 

If you liked this podcast and found value here today it would mean a lot if you would hit subscribe and if you scroll down on my show you can leave a rating and review which would mean SO much and help more and more people find this podcast. 

Email me with topic ideas at [email protected] 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram -@gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Be well my friends. 

Hey There!

Today we are chatting all about EGGS! Have you ever just stood in the aisle at the store staring at a million options and then just going with the cheaper ones bc you don't know why you would spend more money on the other eggs? I was totally you and now that I have learned some things I can't unlearn it or un-see it. I can't buy the conventional eggs anymore, I physically can't pick them up haha! I know too much now, so now I am passing my knowledge on to you so you can make the best informed decision for your family. 

I am all about informed decisions and never telling anyone this is the way or the right way because I recognize not everyone cares or prioritizes the same things I do. But, what I have found to mostly be true is that people just didn't know and after knowing or learning something would actually choose differently. That's why I do what I do so that I can help make a long lasting impact on you and your family's health and wellbeing. 

With that said we are breaking down the difference between:

• Conventional (caged, given antibiotics, NO space, sit in their own poo!)

Whew! That is a lot to navigate, so tune in and maybe take some notes if you feel so inclined. We will dive a bit deeper in to each, what brands to look for, and where to find them. I hope this is eye opening and encouraging for you. If you found this helpful PLEASE share it with someone you know and leave a review on the show. I am SO grateful for all the support.

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]  

May this bless you, 

Gabby 

What is up my friends?! I am super pumped for today's episode bc it is loaded with practical ways you can start improving your health FOR FREE. And you can begin this starting today. These kinds of topics are my favorite because I absolutely love helping others learn how to lead a healthy lifestyle that is manageable and not out of reach or over complicated. It brings me back to my macro coaching days if any of you listening here were ever a part of that. I have gained so much insight to the diet culture world and had to unlearn a lot of unhelpful advice and information that I was given. I am here to break the mold, question what society says you should be doing, and shine some light on topics revolving around food, diet, wellness, and more. With that being said here's what 3 things I shared with you:

1. - Fasting (opt. paired with walking or light movement) Don't freak out, I'm not asking your to give up food for 24 hours or anything here. I share a general rule of thumb that is totally doable for anyone bc you are asleep most of the time you will be fasting. 12-14 hours is all for a basic starting point and that is healthy for women. I talk about the benefits of it and how pairing it with low intensity walking or biking can tap in to those fat stores. 

2.- Protein Intake. Are you eating enough? Probably not. If you want to lose some weight, gain some muscle, and feel less hungry then this will help. Focus on adding in .5-.8g of protein per lb of bodyweight. ( ex. 135lb person would eat anywhere between 67-108g of protein) and for someone who is active, works out a lot, or wants to gain muscle close to .8g-1g protein per lb of bodyweight is ideal. We talk about why and some great sources and tips to try and fit it into your daily eating routine. 

3. - Sugar Intake. We want to be mindful of our sugar consumption to set our body up for success. You'd be amazing how addicted we really are when we try to eliminate certain sources of sugar. It's ok to have but just be sure you are reading labels and understanding how much of the things you are buying contain sugar and how much a serving size is. This will reduce inflammation in the body, release weight, and just make you feel better in general. Your body will thank you.

I hope you found this episode helpful and an encouragement that you CAN do this and start feeling better and achieving your wellness goals. If you haven't yet shared the show with someone you know would love this content it would mean so much if you'd send them a friendly message and why you thought of them. Any takeaways, victories, questions, or topic ideas please drop me an email at [email protected]

Be blessed this week!

-Gabby 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]

Hey friends!

Well, this is the first episode where I cried, which I am sure there will be more like that to come. I am not here to hide the emotions or be embarrassed by them even if I am a little nervous to let this out in the world. When I recorded this I was just having an off week and really struggling with showing up in certain areas of life. I tried recording a podcast one day and just did not feel right about it so I just laid it all aside for the day and decided I would try again when I felt I was in a better frame of mind. I hopped back on the next day and decided to just chat about the exact thing I was experiencing and going through. This was my whole goal in having this podcast and being able to use it as an outlet to be relatable and real with you all. So, that's what I did! 

Today you will hear me first talk about a very raw moment that brings up a lot of emotion when talked about. I am not far removed from losing my best friend to cancer and I had a flood of emotions hit me while preparing for this episode. I share where I am at, how hard it can be to know when to have grace on yourself, what showing up in life can still look like even on the hard days, being proud of what you have accomplished, and how being an enneagram 3 can be both rewarding and challenging. 

I hope you found today's episode valuable and encouraging. If so, would you do me a favor and screen shot this episode and share it with those you know who'd benefit from this content as well? I appreciate it so much. It's how we can organically share this message with the world. 

Blessings of Health and Happiness, 

Gabby 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected] 

Hey there! Today we are talking about how to stop waiting. I heard someone say recently "How you wait determines how long you wait." It really resonated with me and so I wanted to invite you in on a little conversation with me on it. So often we think hardships and challenges are a bad thing and we fall victim to them. They are actually a sign that you are heading in the right direction. With anything new you pursue or try you will face resistance and that's ok, it's all a part of the journey. Come and tune in to hear how to push past the resistance and how much more fruitful your life will be once you stop waiting!

As always if you found value here it goes a long way if you would leave me your honest rating and review. That way this can get in to the hands of more and more people. 

Any topics you'd like me to discuss just pop me an email at [email protected] 

Blessings of Health and Happiness,

Gabby 

Facebook - Gabriella Flater

Rooted In Health Facebook Community 

Instagram - @gabby.getrootedinhealth

Show Instagram - @getrootedinhealthpodcast

Website - Rooted In Health, LLC

Email - [email protected]