💡 Free Value, Just for Being Here
First, LET'S GO CANES!! ( I wrote this before they lost out of the playoffs)
Hi friend,
Sometimes people think wellness has to be extreme, expensive, or perfect. It doesn’t. Small changes, done consistently, are what protect your health and restore your energy.
Let’s walk through five common energy-draining habits—and what you might do instead.
1. ☕ Skipping Breakfast or Surviving on Caffeine
What it does: Spikes cortisol, crashes energy, disrupts hormones.
Try this instead: Drink a high-protein shake in the morning.
I combine a Premier Protein Latte shake with a shot of espresso, ice, and cinnamon. It fuels my body and tastes amazing.
2. 🍫 Grazing on Sugar All Day
What it does: Causes blood sugar crashes and mood swings.
Try this instead: Snack smarter.
I take a Pure Protein Bar, cut it into five pieces, and nibble on it throughout the day. Balanced and blood-sugar friendly.
3. 🧃 “Healthy” Drinks That Aren’t
What it does: Hidden sugars = hormone havoc.
Try this instead: Sip water or herbal tea. (I’m also a fan of sparkling water when I want fizz without the crash.)
4. 🥗 Skimping on Real Food at Lunch
What it does: Leads to late-day cravings and fatigue.
Try this instead: Eat real food. My go-to lunch? A spring salad from Cornerstone Cafe in downtown Benson—plus a cup of cottage cheese for extra protein. (I love pickled beets with this combo as well!)
5. 🍽️ Thinking Supper Has to Be “Perfect”
What it does: Triggers guilt and unnecessary stress.
Try this instead: Focus on progress, not perfection. Most nights, my dinner includes 20–30 grams of protein and something green. Simple. Nourishing. Human.
📊 Daily MACRO Totals Estimate:
Calories:1245–1445 kcal
Protein:117–123g
Fat:29–32g
Carbs:54–64g
💬 And Let’s Be Real…
Some days I eat too much sugar. Some days far too little calories. So days WAY too many! Some days I don’t drink enough water. That doesn’t mean I’ve failed—it means I’m like you: a real person, not a robot.
Health isn’t about being perfect—it’s about showing up, paying attention, and treating your body like it matters.
You are worth investing in.
– Nichole
Willow Park Wellness / Ignite Mens Health
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Ignite Mens Health & Willow Park Wellness
101 N Market Street Suite D300 Benson, NC 27504
919-355-8111
