A look at my new newsletter
Nourishing the whole you from the inside out.
Welcome to Inside Out!
Together, we’ll explore how what happens within (thoughts, feelings, food, emotions) shapes your outer world, and how the outer world (nutrition, exercise, relationships) reflects back.
Each issue weaves science and soul — wellness practices, reflection, and community — to guide you toward balance and peace.
Each issue offers:
Soul → Reflections to guide you inward
Science → Simple, evidence-based wellness tools
Nourishment → Recipes & supplements for everyday vitality
Community → Ways to gather, grow, and feel supported
Take a moment, curl up, and check out the new newsletter and format and let me know what you think! I can’t wait to hear back from you -
All my best -
Craving your Community?
Check out our Upcoming Events:
1:1 Coaching Tune-Up Sessions (75 min) - email me for a time slot
Virtual Wellness Webinar (last FREE one!): Is your training helping you—or hurting you? W. Christine Fletcher
Retreat Is Filling Up: Secure your spot here.
Retreat VIP Immersion : accepting applications
Soul:
Reflections for the Season
September has always felt like a second January to me.
When I was younger, it meant crisp notebooks, sharpened pencils, and that buzzing sense of possibility. Fall has always been my favorite season — cool mornings, Friday-night lights, tough sports practices and warm soups simmering on the stove.
Now, it’s less about school supplies and games and more about the shift in energy. The mornings turn brisk, routines settle in, kids move forward, and there’s this collective sense of turning the page.
Some people never want summer to end; others breathe easier when September brings rhythm and structure. Wherever you fall, one thing’s certain: change is here. Work ramps up, deadlines creep in, fitness goals resurface, and the end of the year comes into view.
This September feels different for me. With both kids out of the house, there’s more space in my days than I’m used to. At first, the quiet felt inefficient, but soon I noticed something unexpected: a calmer nervous system, slower mornings with coffee, and even a spark of creativity returning.
And maybe that’s the invitation of this season — not to “get back to work”, but to pause, notice where you are, and gently align with what’s unfolding.
The truth is, seasons will always shift. The difference between feeling scattered and grounded isn’t about escaping the cycle of on-track/off-track, but about creating practices that flex with life — ones that sustain you no matter the season.
Reflection for you: How are you heading into September — grounded? Eager? Overwhelmed? And maybe most importantly, how do you want to step into these last four months of the year?
If you’re craving a steadier way to move through change — not hopping on or off track, but finding a rhythm that sustains you — I’d love to invite you to a Tune-Up Session with me. Together, we’ll uncover what you truly want and design practices that feel aligned, nourishing, and supportive — not just for this season, but for every season of life. This is a great way to be intentional heading into the end of 2025.
Science:
Brain & Habit Formation
Basal Ganglia & Automaticity
The basal ganglia, a deep brain structure, plays a central role in habit formation. Once behaviors are repeated enough, they shift from requiring active decision-making (prefrontal cortex) to becoming more automatic (basal ganglia). This frees up mental energy for other tasks.
→ Translation: routines reduce decision fatigue and conserve willpower.
What’s one habit you let go of this summer that you would benefit from bringing back into your life?
Tip: Protect morning and evening routines — they set the tone and improve recovery.
Nourishment:
Set Aside the Alcohol
Aperol Spritzes are such a fun summer ritual, but I don’t always want the alcohol (or that neon-orange glow 😉). So I started making my own version (based on the recipe below)! I trimmed the sweetness, boosted it with vitamins and minerals, and topped it off with sparkling water. The result? A refreshing spritz that feels light, uplifting, and a little more nourishing — the best of both worlds.
Make the most of late-summer’s bounty with this vibrant heirloom tomato and peach salad. Sweet, juicy peaches meet sun-ripened tomatoes for a combination that’s both refreshing and nourishing — the perfect way to savor the season.
Supplement Highlight: Liposomal Glutathione. Glutathione is considered the body’s “master” antioxidant. It helps protect cells against the effects of oxidative stress from dietary and environmental free radicals, and those resulting from normal metabolic processes.* Glutathione also serves as a key factor in proper detoxification.*
Community:
Tune-Up Sessions & Upcoming Events
Upcoming:
1:1 Coaching Tune-Up Sessions (75 min) - email me for a time slot
Virtual Wellness Webinar (last FREE one!): Is your training helping you—or hurting you? W. Christine Fletcher
Retreat Is Filling Up: Secure your spot here.
Retreat VIP Immersion : accepting applications
5th Annual Women’s Wellness Retreat
The Year of the Feminine.
Civana Wellness Resort & Spa
February 4–8, 2026
*Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.
