Why Core Strength Matters More Than a Flat Stomach

The Eat-the-Rainbow Challenge for Gut Health & Energy

You can eat vegetables every day and still have a surprisingly limited diet. In this episode of the Food Freedom Rebellion, Bonni and Kerri break down why food variety matters—and why “eating healthy” can still leave major gaps when you rotate through the same few foods again and again. This week’s challenge is simple: eat at least one fruit or vegetable from each color group throughout the week. 🔗 Links & Resources Primal Kitchen Primal Kitchen is one of our favorite sources for sauces, dressings, condiments, and dairy-free options made with simpler ingredients. Bonni especially loves that she can enjoy so many of their products again—including buffalo sauce—and they’re options she also feels good about serving her boys. Shop through ⁠our link⁠ [https://bit.ly/3PMYiF8] and use code SUGARKO10 for an extra 10% off. Want to see our other favorite finds? ⁠CLICK HERE⁠ [https://empower-wellnesscoaching.com/our-favorite-finds] 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://empower-wellnesscoaching.com/90-day-mind-body-reset] 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://calendly.com/d/cstz-6v9-379/the-rebellion-starts-here] 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us⁠⁠ [http://skool.com/mind-and-body-reset-hub]

Why You Never Have Time for Yourself: Time Blocking for Real Life

You keep saying you’ll work out, eat lunch, prepare food, or take a break when you get the chance—but somehow that chance never comes. In this episode of the Food Freedom Rebellion, Bonni and Kerri break down how time blocking can help you protect the things that matter without cramming even more into an already overloaded schedule. This isn’t about creating a perfect color-coded calendar or scheduling every minute of your life. It’s about making realistic decisions before you’re tired, hungry, rushed, and trying to manage everyone else’s needs. 🔗 Links & Resources Detox Desserts Detox Desserts makes dairy-free baking simpler with products like their Sweet Butter Swap, designed to replace butter one-for-one in the recipes you already use. It’s an easy option when you want the dessert without turning every recipe into a science experiment. Shop through our link [https://detoxdesserts.com/?ref=KERRIPAGLIARINI] and use code KERRIPAGLIARINI for free shipping. Want to see our other favorite finds? ⁠CLICK HERE⁠ [https://empower-wellnesscoaching.com/our-favorite-finds] 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://empower-wellnesscoaching.com/90-day-mind-body-reset] 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://calendly.com/d/cstz-6v9-379/the-rebellion-starts-here] 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us⁠ [http://skool.com/mind-and-body-reset-hub]

Balance Training for Stability, Core Strength & Confidence

If standing on one leg feels shakier than it used to, your body may be telling you that balance needs more attention. In this episode of the Food Freedom Rebellion, Bonni and Kerri break down why balance matters long before you start worrying about falls—and why doing hundreds of crunches doesn’t automatically give you a strong, functional core. This week’s challenge is simple: choose a different balance exercise each day and spend just a few minutes practicing it safely. 🔗 Links & Resources Trinity Tallow Trinity Tallow creates simple, nourishing skincare made with tallow and thoughtfully chosen ingredients. Kerri is especially loyal to the lip balm, while Bonni loves the Vanilla Whipped Body Butter for how soft it leaves her skin. Shop Trinity Tallow through our link [https://trinitytallow.com/EWC] and explore their lip balms, body butters, and other tallow-based skincare. Want to see our other favorite finds? ⁠CLICK HERE [https://empower-wellnesscoaching.com/our-favorite-finds] 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://empower-wellnesscoaching.com/90-day-mind-body-reset] 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://calendly.com/d/cstz-6v9-379/the-rebellion-starts-here] 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us [http://skool.com/mind-and-body-reset-hub]

Is Your Gut Triggering Cravings? Probiotic Foods for Bloating, Mood & Energy

Could your gut be affecting more than your digestion? In this episode of the Food Freedom Rebellion, Bonni and Kerri explore the connection between gut health, bloating, cravings, mood, energy, and the gut-brain connection—without turning wellness into a complicated full-time job. This week’s challenge is simple: add one probiotic-rich or fermented food to your day and notice how your body responds. 🔗 Links & Resources Primal Kitchen Primal Kitchen is one of our favorite sources for sauces, dressings, condiments, and dairy-free options made with simpler ingredients. Bonni especially loves that she can enjoy so many of their products again—including buffalo sauce—and they’re options she also feels good about serving her boys. Shop through our link [https://bit.ly/3PMYiF8] and use code SUGARKO10 for an extra 10% off. Want to see our other favorite finds? CLICK HERE [https://empower-wellnesscoaching.com/our-favorite-finds] 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://empower-wellnesscoaching.com/90-day-mind-body-reset] 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://calendly.com/d/cstz-6v9-379/the-rebellion-starts-here] 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us⁠ [http://skool.com/mind-and-body-reset-hub]

Your Brain Won’t Shut Up at Night? Try This 5-Minute Activity

If your cravings hit at night like clockwork, your day is leaving clues. In this episode, Bonni and Kerri break down the Week 22 challenge: a 5-minute evening journal designed to help you close the mental tabs, spot the real patterns behind nighttime cravings, and make small adjustments without spiraling into self-attack. You’ll learn why your brain keeps “open loops” running (hello, rumination + decision fatigue), why evening cravings are often about relief more than hunger, and how a simple reflection practice can create a pause between overwhelm and coping. We also connect this week to last week’s morning journaling challenge—morning is for steering, evening is for closing loops. 🔗 Links & Resources 🔥 Join the 90-Day Mind & Body Reset→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apply here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://empower-wellnesscoaching.com/90-day-mind-body-reset] 🧠 Book a Free Mind & Body Consultation→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Schedule your call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://calendly.com/d/cstz-6v9-379/the-rebellion-starts-here] 💬 Join the Mind and Body Reset Hub (our free community)→ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Come hang with us [http://skool.com/mind-and-body-reset-hub]