Honestly, I can barely believe we’re already at the end of August.

Life has felt messy in its own way. Not necessarily bad, just full. A lot has changed, a lot is changing, and now we’re slowly approaching the end of summer and welcoming a new season.

There’s something about this time of year that always feels like a reset.

Students are heading back to school. Some are leaving for college for the first time, while others are returning to familiar routines. The weather begins to shift. Summer starts winding down. Even though January is considered the beginning of a new year, I’ve always felt that this season carries its own kind of new beginning.

And with all of these changes happening around me, I’ve been thinking a lot about routine.

I am a routine kind of girl. I thrive in order and systems; my own systems and order, not the country’s, but I digress.

I genuinely believe that having a few core habits you can return to makes such a difference, especially when life doesn’t look the same every day.

Whether I’m dog sitting and staying in someone else’s house, traveling, going through a busy season, or simply feeling a little off, there are a few things I always try to come back to.

These aren’t rules. They aren’t about being perfect.

They are simply the habits that help me feel grounded.

Photo credit: Pinterest

1. Build your meals around protein

This has become one of the biggest shifts in my life.

Building my meals around protein helps keep my blood sugar more stable, and honestly, I swear by it. I barely crave sweets unless I’m menstruating. There are days when I don’t even think about sugar because my meals are actually keeping me full and satisfied.

I also make sure to include healthy fats.

Lately, my favorite breakfast has been avocado, boiled eggs, turkey bacon, and butter, all smashed together and eaten on a piece of toast.

And before anyone asks: yes, I eat the same breakfast all the time.

I know some people get tired of eating the same thing, which is completely normal, but I am a very consistent girl. I’ve probably been eating this breakfast for the past two months, and I still love it.

For me, keeping meals simple actually makes consistency easier.

You don’t need to reinvent breakfast every morning. Sometimes finding a few meals you genuinely enjoy and can rely on is enough.

2. Walk outside every day

I think this is one of the most overlooked habits, especially if you work from home or have a busy schedule.

Fresh air, sunlight, and gentle movement matter.

Whenever I have somewhere to go, I try to leave early enough to build in some walking. Sometimes I’ll get off the train a few stops before my actual stop and walk the rest of the way.

It’s one of my favorite ways to experience the city.

And while I know not everyone lives in New York, you can still find ways to make walking part of your day. Maybe it’s taking a walk between meals, walking around your neighborhood, going to a nearby park, or simply choosing to spend a little more time outside.

It doesn’t have to be complicated.

Getting outside and moving your body doesn’t always need to look like an intense workout. Sometimes a walk and a little sunlight are exactly what you need.

I’m actually planning to start doing yoga on Tuesdays with my community once my schedule settles down a little more. I know how much better I feel when gentle movement is part of my routine, and I want to make space for more of that again.

3. Sip your nutrition

Nutrition doesn’t only have to come from your plate.

I am such a huge tea drinker.

At first, I didn’t love herbal tea, but I think I slowly got my body used to it. Now it has become such a core part of my routine, especially during my luteal phase.

I love drinking nourishing herbs like nettle, raspberry leaf, and mint.

Nettle is rich in minerals, which can be especially supportive as you’re preparing your body for menstruation. Raspberry leaf is another herb I enjoy incorporating into my routine.

I usually think of tea as another opportunity to nourish myself.

There are so many local herb shops and apothecaries where you can buy herbs individually and create your own blends. You can often go in, have a conversation about what you’re experiencing, and learn more about what herbs might fit into your routine.

And honestly, this is the kind of work I love.

Supporting women in becoming more connected to their bodies, cycles, and daily habits is exactly why I do what I do.

4. Sleep is hormone care

Sleep is a big one.

Aim for a consistent bedtime whenever you can.

I get it. I get it. I get it. Getting enough sleep can be hard, especially when life is busy. But consistency has made such a difference for me.

For example, if you’re someone who naturally goes to sleep around midnight, try to make that your consistent bedtime rather than going to sleep at midnight one night, 2 AM the next, and then trying to completely change your schedule the night after.

Your routine doesn’t need to look like mine.

I personally go to sleep around 8 or 9 PM. There were even nights when I was going to sleep at 7 PM. The more consistent I became, the more I realized how much sleep my body actually needed.

I know that isn’t realistic for everyone.

But find what works for you and try to stick with it.

Consistency is what matters.

5. Support your nervous system

This one might be my favorite.

Slow down.

Support your nervous system through breathwork, sound bath, meditation, journaling, yoga, rest, or whatever helps you come back to yourself.

And sometimes that means putting the phone down.

I know. I know. It’s tempting to scroll and convince ourselves that we’re resting when we’re actually consuming hundreds of pieces of information.

Social media can be exhausting.

You can spend an hour lying in bed scrolling and still wonder why you feel tired afterward. Your body might be physically still, but your mind is taking in so much.

I’m not saying I’m perfect.

But I have made a lot of changes with my phone habits, including not sleeping next to my phone.

I’ve also learned to appreciate going outside early in the morning and letting my eyes adjust to actual sunlight before immediately looking at a screen.

Small changes like that have made a bigger difference than I expected.

And speaking of supporting your nervous system, I have to give a little love to my beautiful friend Joanna.

Joanna is an incredible holistic energy healer, and one of the things I love most about her is how deeply she listens and how safe and open she makes you feel. She creates spaces where you can truly come as you are.

Her work blends different healing modalities, including Reiki, sound healing, Polarity Therapy, Emotional Intelligence Coaching, Akashic Records Recall, and Past Life Regression. She has such a beautiful way of helping people reconnect with themselves, release old patterns, and feel more grounded in their bodies.

Obviously, she’s also a Leo, so you already know I love her energy. 🦁☀️

If you’ve been feeling called to explore energy work or simply want to support your nervous system in a different way, I highly recommend checking out her offerings.

ALCHEMICAL MAVEN <——— check out her website here.

Share

These are five habits I continue to return to.

And the truth is, the behind-the-scenes of building habits can get messy. Life gets complicated. Things change. Some days don’t look anything like the routine you had planned.

The biggest thing I continue to practice is being easy on myself.

Giving myself grace.

Breaking habits isn’t easy. Creating new ones isn’t easy either. People sometimes make it seem like you can wake up one day and completely change your life, but real change takes time.

It takes repetition.

It takes patience.

And sometimes it means starting again.

As we move into a new season, I’m reminding myself that I don’t need to have everything perfectly figured out. I just need to continue returning to the things that make me feel good, grounded, and supported.

And if you need an accountability buddy along the way, I’m here.

I coach women and support them in creating healthier habits, reconnecting with their bodies, and stepping away from the patterns that no longer serve them.

I’m taking a little pause from my usual coaching schedule in September while I focus on a few new projects and work, but I’ll still be here writing, creating, and supporting women in every way I can.

I’ll be rolling out a new coaching schedule for October.

Until then, let’s give ourselves a little grace as we move through this next season.

One habit at a time.

With so much love,

Cici

Subscribe now

I’ll be watching TV and see a commercial for a perfectly styled burger, crispy fried chicken, fries, or a milkshake from a fast-food chain restaurant comes on. Minutes later, a commercial for a GLP-1 medication appears.

One message encourages us to consume. The next offers a solution for managing the consequences.

Somewhere in between, we’ve lost the conversation about prevention, education, and truly understanding our bodies.

As a nutritionist and hormone coach, this is something I’ve been feeling a strong pull to talk about because I care deeply about people’s health. What frustrates me isn’t that these medications exist. There are people who genuinely need them, and medical support can be life-changing for many individuals.

My concern is how quickly we’ve normalized using powerful tools without having deeper conversations about the foundations of health.

Because those things aren’t always glamorous. They don’t always go viral. They aren’t packaged in a beautiful commercial. But they matter.

We live in a culture where companies spend millions of dollars making ultra-processed foods look irresistible. The commercials are perfectly designed, the food is bigger, brighter, and more appetizing than it often looks when you actually receive it. Yet we keep consuming because the marketing works.

Then we’re sold another product to help us manage the effects of the same system.

^{Pictures Credit: Pinterest}

This isn’t about blaming people. It’s about questioning the environment we’ve created and asking ourselves:

I feel similarly about hormonal birth control.

In my early 20s, I was prescribed hormonal birth control, and like many women, I wasn’t given much information beyond how it could help with my symptoms. I wasn’t encouraged to learn what my hormones were doing, ask deeper questions, or understand why my body was asking for help in the first place.

Looking back, I realize many of my symptoms weren’t disappearing; they were being managed while other changes were happening beneath the surface. The experience left me feeling disconnected from my body rather than more connected to it, and it eventually became one of the reasons I started learning about hormone health in the first place.

Birth control can be an important and necessary tool for many women. It has helped countless people manage their reproductive choices and certain health concerns. This is not about shaming anyone for the choices they make.

Our hormones aren’t one-size-fits-all, yet so many treatments are. And historically, women haven’t always been adequately represented in medical research. In the United States, it wasn’t until the 1990s that policies began requiring the inclusion of women in federally funded clinical research, after years of women being excluded or underrepresented in studies. The NIH Revitalization Act of 1993 made the inclusion of women in NIH-funded clinical research a federal requirement and emphasized the importance of understanding whether treatments affect women differently. (ORWH)

Every body is different, which is why I believe women deserve individualized conversations, not just prescriptions.

I believe women deserve more education. They deserve to understand their bodies, ask questions, learn about their options, and have support beyond simply masking symptoms. Every woman deserves informed choices when it comes to her health.

And I think this idea of informed choice extends beyond our individual health. It also shapes the communities we create and the world we choose to support.

We have more power than we realize.

Every dollar we spend is a vote for the world we want to create.

Support small businesses. Shop locally. Visit the neighborhood café, farmers markets, local shops, and thrift stores. When you see empty storefronts or the same chain restaurants taking over every corner, remember that your choices matter. Communities are built by the people who choose to invest in them.

The same applies to your health.

Doctors and medical professionals play an essential role in our health. But healing often extends beyond a single appointment. Sometimes what we’re missing isn’t another prescription; it’s education, accountability, and someone who has the time to help us understand what our bodies are trying to communicate.

Subscribe now

If you're navigating hormone imbalances or coming off hormonal birth control, I'd be honored to support you.

✨ You can book a complimentary discovery call with me here:

Book a Discovery Call (Book with Cici here )

My goal is not to tell you that your body is broken. My goal is to help you reconnect with yourself, understand your body, and create habits that support your health from the inside out.

I truly believe we are facing a health crisis, but I also believe healing happens in community.

We heal when we share knowledge. We heal when we support small businesses. We heal when we stop looking for quick fixes and start building relationships with our bodies.

We have the power to create change, one choice, one conversation, and one act of care at a time.

Inspired by a recent reflection from Two Optimystics, I found myself thinking about the collective conversations we’re having around health, consumption, and the way we care for ourselves. It sparked a deeper reflection that I wanted to explore through the lens of hormones, wellness, and personal agency.

If you love astrology as much as I do, I highly recommend checking out their newsletter and subscribing. Their writing inspired this piece, and I’m grateful for the conversations they’re creating.

Two Optimystics

YOUR Horoscopes 1st - 15th August

If this email appears short in your inbox, click view all message at the bottom of the page to see all horoscopes.✨…

Read more

a month ago · 54 likes · 9 comments · C & M 🪐 | Astrology & Tarot

If this essay resonated with you, let it be a reminder that your health doesn’t have to be perfect to be intentional. Every choice matters. Every question you ask, every label you read, every local business you support, every meal you nourish yourself with, and every step you take toward understanding your body is a step toward reclaiming your health.

And if you’re feeling overwhelmed or unsure where to begin, you don’t have to figure it out alone.

Here’s to asking better questions, making more intentional choices, and remembering that our greatest investment will always be our health.

With love,

Cici 🤍

It was the first time I had ever traveled somewhere completely alone. After spending time with family friends, I decided to continue my solo journey and explore Milan by myself.

People romanticize birthdays abroad. They picture beautiful dinners, cobblestone streets, and unforgettable memories.

And while Milan was beautiful, what I don’t always talk about is how hard it was.

I was far away from home, grieving relationships that no longer existed in my life, and sitting with the loneliness of realizing that some chapters had ended.

That night, in a dark room with tears in my eyes, I wrote seven intentions for my thirty-third year.

I didn’t write goals.

I wrote intentions.

I intended to trust the timing of my unfolding.

I intended to make my body a safe home.

I intended to protect my peace.

I intended to honor the soft and unseen work of healing.

I intended to receive joy without guilt.

I intended to share my voice and gifts more boldly.

I intended to let love in, starting with myself.

At the time, I had no idea what the year ahead would ask of me.

Thirty-three did not give me an easy year.

It gave me a transformational one.

This was the year I started seeing all the ways I had been keeping myself small. The ways I was trying to fit into spaces that no longer aligned with who I was becoming. The ways I was holding onto people and relationships because I thought that was what I had to do.

Slowly, I started coming back to myself.

I started learning that protecting my peace wasn’t selfish.

That rest wasn’t something I had to earn.

That my worth was never determined by how much I could give, how available I could be, or how much people approved of me.

I started making my body a safer home. I slowed down. I listened. I found rituals that brought me back to myself.

I learned to honor the invisible work the healing, the grief, the lessons, the moments no one else saw.

And somewhere along the way, I stopped trying to convince people to choose me.

I chose myself.

Looking back at those intentions I wrote in Milan, I feel overwhelmed with gratitude.

Because somehow, without even realizing it, I became the person I was asking life to help me become.

Today, I feel lighter.

I feel freer.

For the first time, I truly don’t carry the same weight of worrying about what people think of me or whether someone chooses to show up in my life.

I have learned that the people who are meant to be here will meet me where I am.

And this birthday reminded me of that.

This month, I also found myself struggling with writing.

For the first time in a long time, I questioned my relationship with something that has always been home for me.

Writing has carried me through some of my hardest moments. It has helped me process pain, growth, heartbreak, and healing.

But maybe this season is asking me to slow down.

Maybe I don’t need to force the words.

Maybe I can trust that my voice will return when it’s ready.

Because I never want writing to become something I resent.

I want to keep writing from a place of love.

As I welcome thirty-four, I’m emotional saying goodbye to thirty-three.

Because wow.

Thirty-three put me through the fire.

But it also gave me something I had been searching for my entire life.

A deeper relationship with myself.

I can say with confidence that thirty-four will be the year I continue blooming into the woman I have been waiting for.

The woman I have been becoming all along.

Thank you, thirty-three.

For every lesson.

Every goodbye.

Every boundary.

Every tear.

Every unexpected beginning.

You didn’t give me everything I wanted.

You gave me everything I needed.

And because of that, I’ll carry you with me for the rest of my life.

Hello, thirty-four.

I have a feeling we’re going to create something beautiful together.

With so much love,

Cici

The Instagram post.

The words carefully placed on the page.

What they don’t see is what happens after I hit publish.

There’s a strange vulnerability that comes with creating so…

Read more

At the time, I thought I was grieving the security of a paycheck.

But looking back now, I realize I was grieving something much bigger.

I was grieving the version of myself I had built around my career.

For years, my identity was wrapped up in what I did.

I was the program manager.

The partnership manager.

The person coordinating events, managing volunteers, building relationships, solving problems.

When someone asked me what I did, I had an answer.

And then one day, I didn’t.

Losing my job forced me to sit with a question I had never really asked myself before.

The truth is.. I wasn’t happy there anymore.

I had outgrown that version of my life long before I left it.

I was surrounded by office politics, gossip, favoritism, and an environment that slowly chipped away at my peace. I found myself participating in things that didn’t feel aligned with who I wanted to be. Somewhere along the way, I stopped recognizing myself.

I think that’s what happens sometimes.

You spend so much time adapting to an environment that you forget what you actually sound like.

Leaving wasn’t just the end of a job.

It was the beginning of finding my own voice again.

When I started Center with Cici, I thought I was simply building a business.

What I didn’t expect was that I was also rebuilding myself.

Everyone talks about entrepreneurship as if it’s all strategy, marketing, sales, and social media.

And yes, those things matter.

But what no one really tells you is that building a business is one of the greatest mirrors you’ll ever look into.

It reflects everything.

Your relationship with money.

Your relationship with rejection.

Your relationship with visibility.

Your relationship with rest.

Your relationship with boundaries.

Your relationship with your own worth.

Every belief you’ve ever carried about yourself eventually finds its way to the surface.

There were moments this year where I questioned everything.

There were days where I wanted someone to hand me the blueprint.

To tell me exactly what to do.

But the truth is...

There isn’t one.

No one in my family built a business before me.

There wasn’t a roadmap sitting on the kitchen table waiting for me to follow it.

I’ve had to create it one decision at a time.

One client.

One newsletter.

One recipe.

One coaching session.

One boundary.

One uncomfortable conversation.

One leap of faith after another.

And maybe that’s been the greatest lesson of all.

I’ve stopped looking for permission.

I’ve started trusting myself.

Something else has changed too.

I’ve noticed that as I’ve grown, some relationships have naturally fallen away.

Not because I wanted to push people out.

But because healing changes what you’re willing to accept.

I don’t feel the need to over-explain myself anymore.

I don’t feel responsible for carrying relationships by myself.

I don’t feel guilty charging for the work I’ve spent years learning, practicing, and living.

That one was a big lesson.

For so long I gave so much of myself away for free because I thought that’s what made me valuable.

Now I understand that generosity and self-respect can exist at the same time.

I’ve learned that boundaries aren’t walls.

They’re invitations.

They make room for the people who genuinely want to meet you where you are.

When I think about the woman I was a year ago, I have so much compassion for her.

She thought losing her job meant losing herself.

She had no idea she was actually making space to become someone she hadn’t met yet.

Am I exactly where I thought I’d be by now?

No.

Building a business has stretched me in every possible direction.

It’s been exciting.

Terrifying.

Lonely.

Beautiful.

Humbling.

Healing.

All at once.

But if you asked me whether I’d trade this year for the comfort of my old life...

I wouldn’t.

Not for a second.

Because this year taught me that my worth was never my job title.

It was never the company I worked for.

It was never found in someone else’s opinion of me.

It was always mine.

I just had to build a life that reminded me of it.

So today, I’m celebrating something much bigger than one year of entrepreneurship.

I’m celebrating one year of choosing myself.

One year of trusting the quiet voice that told me there had to be more.

One year of becoming.

And somehow, I have a feeling I’m only just getting started.

If you’re in a season where life feels uncertain, where an ending has left you questioning who you are, I hope this reminds you that sometimes losing what once defined you is the very thing that creates space for who you’re becoming.

Thank you for being here, for reading, and for growing alongside me.

Until next time,

xo Cianell

Summer was always the season of abundance. And abundance in summer looks very specific: cooling, hydrating, juicy foods that help the body manage heat from the inside out.

We’ve largely forgotten this. But our bodies haven’t.

What heat actually does to your body

When temperatures rise, your body works harder to regulate itself. Your digestion slows slightly. You lose more water. You need foods that cool and replenish rather than foods that generate more internal heat.

Summer produce does exactly this naturally watermelon, cucumber, tomatoes, peaches, bell peppers, zucchini. These aren’t just foods that happen to be available in summer. They’re cooling and hydrating by nature, which is precisely why they grow when they do.

Eating them in season means eating them at their most nutritious and most alive. The tomato you eat in August is genuinely a different food than the one you eat in February more nutrients, more flavor, more of what your body is actually looking for.

The herbs and spices of summer

This is something people rarely talk about. It’s not just your produce that should shift with the season it’s everything you cook with.

Basil, which is at its peak right now, contains volatile oils that literally lift your spirits smell a fresh bunch and you’ll feel it immediately. Mint is cooling and refreshing and calms the digestive system. Cilantro, fennel, and fresh herbs like parsley and oregano all thrive in summer and all support the body in season-specific ways.

Your whole kitchen can reflect the season, not just your fruit bowl.

What I’ve been eating

• Watermelon and cucumber — the most hydrating foods you can put in your body right now

• Tomatoes — eat them while they actually taste like something

• Peaches and mangoes — cooling, sweet, energizing

• Fresh basil, mint, and cilantro — on everything

• Bell peppers and zucchini — light, easy to digest, endlessly versatile

• Fennel — supports digestion and hormone balance, underrated summer staple

The invitation

Summer doesn’t require complicated eating. It actually invites the opposite simplicity, freshness, food that needs very little done to it because it already tastes good.

Just eat what’s growing. Let the season do the work.

Your body has been waiting for this. 🌞

talk to you later

xo

I went to my first in-person sound bath this month not knowing what to expect. I’d read about them, seen people talk about how healing they are, but experiencing it in the room was completely different.

The bowls started, and almost immediately my body felt like it was on a rollercoaster. There were moments I had to open my eyes because it was so intense like my nervous system was being moved in directions I wasn’t controlling. And while my body was doing all of that, my mind was running too. Things were coming up. Memories. Pieces of myself I’d been carrying unconsciously.

One of those pieces was shame.

Source: Pinterest

A couple of years ago I was SA at a doctor’s office, someone in a position of authority, someone I was supposed to trust completely. And the thing about something like that is, you don’t always process it right away. You get caught off guard. Your body goes into shock. And then, unconsciously, you start creating layers around it. You start protecting yourself in ways you don’t even realize you’re doing.

You cover your body differently. You don’t feel as authentic expressing yourself physically. You move through the world a little smaller. These things usually just happens in the background, like a noise you’ve gotten so used to that you stop hearing it. Until something breaks through and makes you listen.

The sound bath broke through for me.

During the session, all of this came up. & after my body was on a full blown purging mode. I was releasing something that had been stuck, something I hadn’t even fully acknowledged was there. And what I realized is that the shame wasn’t only about what happened. It was about how I’d been carrying it alone, unconsciously, for so long.

The thing about sharing it

When you can actually say it out loud to someone who can hold it without flinching, something shifts. The energy that was trapped in your body starts to move. It’s like the shame loses its grip when it’s no longer a secret you’re keeping from yourself.

I think so many of us especially women are walking around with this. Some version of being violated, being taken from, having your space disrespected by someone who was supposed to know better. And we don’t talk about it. We just carry it in our bodies, in how we dress, in how we take up space.

But we don’t have to.

If this is landing for you

You’re not broken. You’re not behind. You’re not alone. And whatever happened to you doesn’t get to stay silent in your body forever. Whether it comes up in a sound bath, a therapy session or a conversation with a friend, who you trust enough to share, that’s healing. That’s your body asking you to finally listen.

You deserve that. You deserve to take your space back.

If this resonated with you, I’d love if you shared it with someone who may need to hear it too. You never really know who’s struggling quietly or who might feel seen through these words.

And if you’ve been enjoying my writing, becoming a member for $8/month is a beautiful way to support this space and help me continue creating from the heart.

Until next time,

xoCianell

Share

Subscribe now

Strawberries in December. Tomatoes in February. Whenever I wanted them, I’d just pick them up and never questioned why they tasted like nothing.

It wasn’t until I started studying nutrition that I realized what I was actually missing.

We’re in spring the energy is literally rising. Green things are pushing through the ground. And whether you’re aware of it or not, your body is coming out of winter mode. Slower digestion, heavier foods, less movement. Spring is when everything starts to shift, and your food should shift with it.

I’ve been studying this through my nutrition course and the more I learn, the more I realise how much we’ve disconnected from something that used to just be common sense. You ate what was growing and what was available. And it turns out, that wasn’t just convenience, it was actually really good for you.

Why seasonal eating matters more than people think

Fruits and vegetables start losing nutrients within 24 hours of being picked.

The majority of what’s on supermarket shelves was picked unripe, shipped thousands of miles, and then artificially ripened to look fresh by the time it reaches you. What you’re getting is less flavour and less nutritional value. That’s just what happens when food travels 1,500 miles before it ends up on your plate.

Eating seasonally, especially locally, means your food is picked at its peak. It still has its nutrients intact. It actually tastes like something and your gut bacteria respond to it completely differently.

Studies show that people who eat seasonally have significantly more diverse gut microbiomes. More diversity means stronger immunity and better overall health. Your gut is essentially getting fed a rotating menu instead of the same thing on repeat every single week.

What to eat right now

Spring is the season for natural cleansing. After winter, your digestive system is ready to lighten up, and the foods that are growing right now are exactly what support that.

This is what I’ve been adding into my meals this month:

• Asparagus — one of the best things you can eat right now, great for digestion

• Arugula and baby lettuces — light, slightly bitter, naturally cleansing

• Dandelion greens — sounds obscure but you can get these easily and they’re brilliant for your liver

• Sprouts — easy to add to anything, packed with nutrients

• Berries — just coming into season now, eat them while they actually taste good

• Peas — sweet, fresh, nothing like the frozen version

And if you suffer from seasonal allergies, stinging nettle is a natural antihistamine that comes into season right now. I had no idea until I came across it in my notes. Worth looking into if hayfever hits you every year.

The small shift that actually makes a difference

You don’t have to overhaul everything.

Start by just noticing what’s in season when you do your weekly shop. Farmers markets are the easiest way to do this because everything there is literally what’s growing right now. But if that’s not accessible, just look up what’s in season in May and build a few meals around that instead of defaulting to the same list every week.

The goal isn’t perfection. It’s just eating a little closer to what your body is actually asking for at this time of year.

Your plate in May should look different to your plate in November. And once you start eating this way, you’ll wonder why you ever bought a tasteless December strawberry again.

xo

I’ve been sitting with something lately…

the pattern of people pleasing and how easy it is to not even realize you’re doing it.

For a long time, I didn’t see it as a pattern. I thought it was just who I was.

The reliable one. Easygoing. The one who doesn’t make things complicated.

But if I’m being honest…

it felt more like constantly abandoning myself in small, socially acceptable ways.

Saying yes to plans I didn’t want to go to. Agreeing just to keep the peace. Holding back my opinions because it never felt fully safe to express them.

At some point, I learned that it was easier to just go along with things than to question them.

So I became someone who didn’t rock the boat…

even when I was drowning inside of it.

And the thing about people pleasing is it doesn’t always feel toxic at first.

It can look like kindness. Being the “chill” one. Being there for everyone.

But underneath that, there’s usually a disconnect.

Because every time you say yes when you mean no, your body notices.

And over time, that misalignment doesn’t just stay mental or emotional, it becomes physical.

Tension in your shoulders that won’t go away. A constant feeling of fatigue, even when you’ve technically “rested.” Digestive issues. Burnout that feels deeper than just being tired.

And the biggest one resentment. That builds quietly because you’re showing up for things your body never agreed to in the first place.

Your body starts holding what you’re not expressing.

It’s like your system is constantly asking: why do we keep choosing everything else over ourselves?

When you live in a constant state of overriding yourself, your nervous system can get stuck in survival mode. Always scanning, adapting, and trying to keep the peace.

And that is exhausting.

Because your body isn’t designed to constantly perform it’s designed to feel safe.

And safety doesn’t come from being liked. It comes from being in alignment.

This is where boundaries come in. Not harsh or in rigid way, but as a way back to yourself.

Boundaries aren’t about pushing people away. They’re about no longer abandoning yourself to keep others comfortable.

It’s about speaking your truth, even when your voice shakes. Honoring your no just as much as your yes. Creating a life where your body actually feels safe to exist in.

And I know this isn’t always easy.

Especially when you’ve been conditioned to believe that saying no is selfish, or that having needs makes you difficult, or that keeping the peace is your responsibility.

But your body doesn’t see it that way.

Your body feels every time you go against yourself.

The part that really shifted things for me was realizing my body wasn’t betraying me, I was just used to ignoring it.

And when I started really listening, everything started to make sense. Especially how this was showing up physically.

If this hits for you, the extended is where I share the moment I went against my own no and how it actually affected me in real time, plus how this pattern impacts your hormones and nervous system more than you think, and the exact shift that’s helping me start choosing myself without guilt. Because it’s possible.

xo, Cianell

Read more

Lately I’ve been thinking about how much rises during the luteal phase the part of your cycle after ovulation, before your period. Progesterone is up, estrogen dips a bit, neurotransmitters like serotonin and GABA shift… basically, your nervous system feels everything a little more, and your body wants to slow down.

It’s like your system is saying: look closer, notice what’s hiding. Old thoughts. Beliefs that keep you stuck. Patterns you’ve been ignoring. And yep, sometimes it’s messy or uncomfortable.

Like this week, I found myself scrolling social media, feeling drained, and realized I was replaying old thoughts about not doing enough again. It hit me that these patterns sneak up in the quiet moments, not just the big ones.

But here’s what I’ve realized: it’s not about being “back at square one.” It’s about seeing things differently this time. Awareness is powerful. Noticing a pattern or trigger is the first step, and that awareness is what allows you to redirect your energy instead of just reacting.

This phase is kind of like a spotlight on the unconscious stuff like beliefs about yourself, your worth, what’s possible, and how others show up. And the more we notice, the more we can consciously choose: keep subscribing to the old ways, or redirect toward something new.

If you’ve been wondering how to actually redirect, I’ve put together a roadmap in the extended version. It’s full of tools, strategies, and guidance for moving from noticing to feeling more ease, reclaiming your energy, and staying aligned even when triggers pop up again. These tools aren’t about ignoring what’s happening in the world or disconnecting from reality, they’re about giving your nervous system space to reset so you have energy to show up fully in your life.

So yeah, the luteal phase can feel intense or inconvenient. But it’s also giving us an invitation: notice what’s showing up, reflect on the beliefs shaping your reality, and explore what shifts are possible. And if it comes back again? That’s just another chance to meet it consciously, redirect, and integrate it a little more each time.

Have you noticed anything lately thoughts, patterns, or feelings that keep showing up?

Reply I’d love to hear from you. And if a friend could use this during a transitional phase, feel free to share.

—xo Cianell

Share Soul Notes

Read more

I just had this quiet desire to put my thoughts and feelings somewhere outside of my head. At the time it felt like a small experiment. Something simple. But over the past year it’s slowly turned into something I genuinely care about… something that has helped me show up for myself in ways I never really expected.

But my love for writing didn’t actually start here.

It started long before I could even spell the word “newsletter.”

I remember being around eight or nine years old when my family had to move to Florida after our apartment in New York was robbed. My grandma came up from Florida to stay with us while my mom worked on getting things settled. It was the first time I had ever been away from my mom and I missed her so much.

I remember feeling really small during that time. Scared. Full of emotions, I didn’t really have words for yet.

But I had this little diary with a tiny key.

And that diary became my safe place.

I could write anything I felt, lock it away, and somehow it felt like the world couldn’t touch it. Looking back now, it makes so much sense why writing became so important to me. It was the first place I learned how to process my emotions and create a sense of safety within myself.

Growing up I was often told I was “too emotional.”

For a long time I really believed that. I thought something was wrong with me for feeling so deeply. I didn’t understand where all of my emotions came from. But now that I’m older I see things a little differently.

I’m the first generation in my family born in the usa. My parents were immigrants who were navigating their own challenges, their own survival, their own emotional worlds without the tools or language for regulating feelings the way we talk about it today.

So when I think about it now, I can only imagine what it must have been like for them to have a child who felt everything so intensely.

It probably wasn’t easy for them.

And it definitely wasn’t easy for me either.

But somehow writing always found its way back to me.

My emotions had somewhere to go. The pain didn’t have to stay stuck inside of me. It could live on paper instead.

And now, years later, I’m realizing something that would have shocked my younger self.

The thing I thought made me “too much” is actually one of my greatest gifts.

Feeling deeply is the lens through which I experience life. It’s what helps me connect with people. It’s what feeds the words I share here.

A year ago, I found my way back to writing in a more public way with this newsletter. And honestly, some of the situations that hurt me the most are actually what pushed me back toward it.

In a strange way, those moments gave me a story to tell again.

And just like that little locked diary I had as a kid, this space has become something similar. A place where I can be honest. A little corner of the world where I can feel, process, reflect, and create freely.

I’ve been journaling since I was a child and I still have many of those journals. They’re like little time capsules of my life… pages filled with questions, emotions, curiosity, and dreams.

Sometimes I flip through them and realize that writing has quietly been walking beside me my whole life.

It’s always been the way I turn my inner world into something tangible.

And there’s something really magical about that… the idea that words can create a feeling inside someone else.

So today, as I celebrate one year of this newsletter, I also feel like I’m celebrating that younger version of myself too.

The girl with the tiny locked diary.

The emotional child who thought she was too much.

The first-time writer who didn’t know that one day she would be sharing her thoughts with a small but growing community of readers.

She’s still here with me in every word I write.

And honestly, she’s probably the reason I keep showing up to write at all.

As I look ahead to year two, I feel really excited about what this space could continue to become.

I want to keep exploring creativity, healing, and nourishment for the body, the mind, and the soul.

I’d love to start featuring more creative healers and the modalities they practice, because I truly believe there’s so much wisdom we can learn from one another.

I also want to share more meals and recipes, because food has always been one of my greatest joys and one of the simplest ways we can care for ourselves.

But more than anything, I want this space to feel human.

A place where people can slow down for a moment. Reflect. Feel seen. Feel inspired. Maybe even feel a little less alone in whatever season of life they’re in.

This newsletter may have started as something personal for me… but over time it’s started to feel like something we’re building together.

So here’s to year two.

To growth.

To creativity.

To curiosity.

To community.

And to continuing to show up for ourselves in whatever way that looks like right now.

Thank you for being here, for reading, and for sharing this little corner of the internet with me.

And if you feel like sharing, I’d genuinely love to hear from you.

What would you love to see more of in this space?

More recipes?

Creative healing tips?

Fiction?

More personal reflections like this?

Reply and let me know. I’m listening.

I don’t know about you, but February felt tender for me.

Like I was learning how to stay open in a world that feels heavy.

With everything happening politically and globally, I’ve been thinking a lot about where I place my energy. Who I support. How I spend my money. What it means to stay informed without completely dysregulating myself. I’m realizing that caring about the world also requires caring for myself because what use would I be if I’m burnt out and shut down? I’ve been there before, which I’m sure many of you can relate to.

On Monday evenings this month, I’ve been meeting with a small therapy group where we explore desire, sensuality, and the wisdom of our bodies. One of the questions we were asked was:

What is pleasure?

My answer came quickly.

It reminded me that pleasure isn’t something we earn. It’s something we allow and return to especially on heavy days.

I’ve been thinking a lot about why choosing pleasure even small, quiet pleasure can feel so uncomfortable.

Not because it’s wrong. But because it’s unfamiliar.

So many of us were conditioned to prioritize being useful, accommodating, productive and available. We learned how to read rooms before we learned how to read our own bodies. We became attuned to everyone else’s needs and slowly drifted away from our own.

So this month has been gently unlearning that. Maybe pleasure isn’t indulgent. Maybe it’s recalibration.

I started cooking new meals that actually tasted really good, olive oil warming in the pan, salt on my fingers, steam rising when I lifted the lid. Letting myself eat slowly, with no distractions. Tasting everything. Sitting at the table instead of in front of a screen.

Slowing down when I walk, when I talk, when I move through my day. Spending less time scrolling and more time creating, even if it’s imperfect, even if no one sees it.

Waking up and feeling grateful for another morning. Staying in bed when my body asked for it. Enjoying the snow the quiet, the crunch under my boots, the way the air makes everything feel fresh. Visiting friends in Jersey and letting the cold beach air soften me.

Laughing until my stomach hurt. Crying without apologizing for it. Letting big emotions move through me instead of pushing them down.

Letting other people hold me literally and emotionally. Because let’s be real, we need community. And if I’m honest, a supportive community might be my truest form of pleasure.

Creatively, something is shifting too.

I feel less interested in consuming and more interested in creating. Stressing less about the “perfect timing” and more interested in honest expression. There’s something deeply pleasurable about trusting my voice, sharing before everything feels polished or proven.

I’m starting to see that creativity, when it’s rooted in desire instead of performance, becomes its own form of pleasure.

As a new month approaches, I don’t have everything figured out just yet.

But I do feel closer to myself.

And right now, that feels like growth.

Subscribe now

I’ve been obsessed with mussels lately. There’s something about the saltiness, the texture, the ritual of layering them onto a crispy chip with pickles and red onions that feels both indulgent and grounding. It’s simple and it tastes like I tried harder than I did.

Pleasure on a Plate: My Current Mussel Snack

This has been my hyper-fixation meal lately.

Salty, crunchy, briny, satisfying.

What I use:

• Canned mussels (drained)

• A kettle chip or crispy potato chip

• Thinly sliced red onion

• Pickles

• A squeeze of lemon

• Sometimes a little hot sauce

How I eat it:

Layer everything onto the chip. Eat slowly. Repeat.

It’s simple, mineral-rich, and weirdly luxurious for something that takes less than five minutes to make. 10/10 recommend.

Mussels are rich in iron, zinc, and B12 which makes them especially supportive in the luteal or menstrual phase.

What I’m Reading

I’ve been revisiting Come as You Are by Emily Nagoski, and it hit me differently this time. She talks about how desire and pleasure aren’t random or selfish, they’re shaped by safety, environment, and the stories we’ve absorbed about ourselves. Reading it reminded me that pleasure is something we can reclaim, not something we have to earn or hide.

It made me think about everything I’ve been practicing this month: slowing down, savoring meals, letting myself feel, creating, leaning into community. Pleasure isn’t indulgent, it’s responsive. When we reduce stress, notice our bodies, and give ourselves permission to feel safe, it grows naturally.

This book didn’t just explain something I already knew, it gave language to what I’ve been feeling: that slowing down, creating, laughing, crying, and fully showing up for myself isn’t a luxury. It’s necessary. And maybe that’s the truest form of pleasure there is.

Read more

Most people assume they’re stuck because they’re unmotivated, inconsistent, or doing something wrong. But what I see again and again in my own life and in my work is that people get stuck because their goals aren’t aligned. They’re built from someone else’s timeline, strategy, or definition of success. And when a goal isn’t aligned, no amount of pushing will make it move.

As a guide, my role isn’t to hand you a blueprint and tell you to follow it. It’s to help you translate your desires into goals that work with your energy, your nervous system, and your real life not against it. Because the moment a goal is rooted in who you actually are, forward movement becomes a lot more natural.

The tricky part is that we’re rarely taught how to do this. We absorb advice from the internet, from friends, from people who are operating very differently than we are. We try to apply it all at once, and then we wonder why trying harder doesn’t work. Even in supportive spaces, taking in too many strategies can quietly pull you away from your own inner clarity.

What I’ve learned is this: when a goal feels heavy, confusing, or strangely out of reach, it’s usually not because you’re incapable. It’s because the goal needs to be refined made smaller, more honest, and more connected to your body and values. Alignment is what creates momentum, not pressure.

That realization completely changed how I approach goals for myself and with clients. Instead of chasing the “right” way to do things, I focus on helping people build goals that feel supportive, practical, and sustainable. Goals you can actually follow through on. When goals are aligned, they stop feeling like an uphill battle and start feeling like guidance.

What Aligned Goals Look Like in Practice

One of the biggest reasons goals don’t stick isn’t a lack of discipline. It’s that they aren’t built into real life. If a goal requires me to constantly remember it, motivate myself, or override my nervous system, it usually won’t last. So instead of asking myself to try harder, I design goals that can live where my life already exists.

I keep supportive habits visible and integrated.

When I started walking more, I didn’t set a dramatic movement goal or promise myself hour long workouts. I put my walking pad where I could actually see and use it while working. The same goes for my yoga mat. It’s accessible, not tucked away. When movement is nearby, it becomes an option instead of a decision I have to negotiate with myself.

That’s what makes the goal sustainable. It’s not about intensity. It’s about proximity.

I lower the entry point so my body doesn’t resist.

There are days I don’t feel like moving or doing anything structured, and I don’t treat that as a failure. On those days, my only goal is to start. Ten to fifteen minutes on the walking pad. A short session on the vibration plate. A few minutes of stretching.

Once I begin, I often keep going. And when I don’t, I still followed through in a way that felt supportive instead of punishing. Consistency grows when your body feels safe enough to participate.

I stack habits onto rhythms that already exist.

I don’t add more to my schedule. I layer intention into moments that are already there. I practice breathwork while I’m winding down at night instead of scrolling. I pair nervous system regulation with routines I already trust, like my evening wind down or my morning flow. I’ve built boundaries with my phone at night not because I should, but because my sleep and energy depend on it.

These habits don’t feel like extra work. They feel like extensions of how I already live.

This is how SMART goals actually work for me.

The goal is clear.

The structure is simple.

The actions are realistic.

And the timeline flexes with my energy.

That’s the difference between a goal that lives on paper and one that lives in your body.

When goals are designed to fit your real life your capacity, your environment, your nervous system they stop feeling like pressure and start feeling like support. And that’s where follow through happens.

If you’ve ever felt motivated but not actually moving toward your goals, this is usually where the shift needs to happen. Alignment doesn’t come from trying harder. It comes from giving your desires the right kind of structure. Enough to create momentum without overwhelming your nervous system.

In the paid section below, I share the exact way I approach goal setting with myself and my clients including how I reframe SMART goals in a much softer, more supportive way. Not as a productivity tool, but as a container that helps ideas leave your head and meet your real life.

Subscribe now

Read more

What surprised me most was how anchored my mornings felt. Even while traveling and being away from home, I stayed close to the rituals that support me. My days began softly: Grounding outside, journaling, prayer, nourishing breakfasts, tea, matcha, bone broth choosing presence over rushing. These small rhythms reminded me that grounding doesn’t come from location, but from intention.

I’ve been decluttering more than just my space my thoughts, habits, commitments, and the ways I invest my time and energy. I’ve been slowing down enough to notice which thoughts don’t belong to me, remembering that not every passing thought is a truth. I’ve given myself permission to disconnect from social media, from noise, from overconsumption, so I could hear my own voice again.

There have been quiet moments that mattered most: sitting in silence, massaging my feet at night, reading, budgeting, preparing for travel, and pouring into relationships in a grounded, intentional way. This month has been a recalibration a remembering that I get to design my days with care, not default.

And that’s what I want to share with you this month: how to build a routine that feels like you, supports your nervous system, and gently sets the tone for the year ahead.

Why Your Mornings Matter More Than You Think

Our days don’t just happen to us they’re shaped by the way we enter them. When you start your morning reacting, rushing, or giving your energy away before you’ve even taken a breath, your body spends the rest of the day trying to catch up. And most of the time, it never fully does.

Here’s what most people don’t realize:

your nervous system doesn’t know the difference between a real threat and overstimulation.

Waking up and immediately checking notifications, emails, or social media signals to your body that you need to be “on” before you’ve even met yourself. That first scroll as small as it seems is often the first energy leak of the day.

Then we wonder why we feel drained, overwhelmed, irritable, emotional, or disconnected by noon. It’s not that we’re lazy, too sensitive, or undisciplined. It’s that we’re moving through the world without anchoring into our body first.

Your mornings set the tone for your nervous system, hormones, mood, digestion, and how you show up in your relationships. When you skip a grounding routine, your body loses the internal rhythm it needs to support you. You become more reactive, more anxious, and more likely to believe every thought that passes through your mind even the ones rooted in fear or old patterns that no longer fit.

A morning routine isn’t about perfection or aesthetics. It’s not about waking up at 5 AM or having the “right” journal. It’s about choosing yourself first even for a few minutes. Breathing before consuming. Grounding before responding. Nourishing before performing.

Those first 10–20 minutes after waking are sacred.

Before you even get out of bed, your body is organizing hormones, regulating your nervous system, and setting the emotional tone for the day ahead.

When you start your morning by giving your attention to social media, emails, or other people’s opinions, you’re sending a subtle message to your body:

• Everyone else comes before me

• My attention belongs outside of me

• I’m already behind

And your nervous system reacts accordingly.

What happens when you check your phone first thing

• Your cortisol spikes too high, too fast. Cortisol naturally rises in the morning to help you wake up. But overstimulation first thing can push your body into stress mode before you’ve even stood up, leading to anxiety, irritability, overthinking, and feeling rushed all day.

• Your brain learns to seek stimulation instead of presence. Instant dopamine from scrolling trains your brain to rely on external input to feel awake. Over time, this makes it harder to focus, enjoy simple moments, or feel grounded.

• You start reacting instead of responding. Without grounding, your body stays in survival mode. That’s when emotions feel bigger, patience feels thinner, and everything gets filtered through stress.

• You absorb the outside world before meeting yourself. Opinions, news, expectations, and other people’s energy enter your system before you’ve chosen your own tone for the day.

This isn’t self-care. It’s self-abandonment even when it’s unintentional.

A grounded morning routine protects your energy

A few minutes of intentionality can:

• calm your nervous system

• stabilize hormones

• reduce reactivity

• strengthen emotional resilience

• keep you connected to your body

You’re not just “doing a routine.”

You’re setting the emotional, hormonal, and energetic tone for everything that follows.

You deserve to meet yourself before you meet the world.

Subscribe now

How to create a routine that actually supports you

The reason so many people struggle with routines is because they try to copy someone else’s. Your routine should reflect your life, your energy, and your season not an idealized version of discipline.

Here’s a simple framework to start, without pressure:

1. Choose one anchoring practice. Something small that brings you back into your body: ex: breathwork, stretching, journaling, prayer, tea, silence, or a slow breakfast.

2. Protect the first 10 minutes of your energy. No scrolling. No reacting. No consuming other people’s lives before checking in with your own.

3. Nourish your body physically. A warm drink, hydration, food before caffeine, a shower anything that tells your body, I’m supporting you today.

4. Support your mindset. Journaling, reading, gratitude, or simply noticing your thoughts without believing all of them.

5. Let the rest be optional. Your routine isn’t a checklist it’s a menu. You choose what you need based on how you feel.

When your mornings are grounded, everything else feels more manageable. You react less and respond more. You stop abandoning yourself to take care of everyone else. You make decisions from clarity instead of stress.

A routine isn’t about control it’s about safety.

When your body knows what to expect, it feels steadier. And steadier bodies make better choices.

You don’t need a rigid plan.

You just need gentle rhythms that say: I’m here. I’m taking care of myself.

A peek into my mornings

Even when I’m traveling or away from home, I try to anchor myself before anything else. I leave my phone in a different room and begin with a few simple steps: I head to the kitchen, turn on my tea kettle, and start preparing a nourishing drink like bone broth. From there, I move into a short prayer or meditation, a few minutes of journaling or reading, and sometimes gentle breathwork. I might follow with breakfast, mirror affirmations, or a little creative time just enough to meet myself before the day begins.

These small actions are what keep me centered, steady, and aligned with how I want to show up.

In the paid section, I’ll share exactly how my morning routine unfolds, including the apps, meditations, and little rituals I’ve been leaning into this season and why each step matters to my energy, hormones, and nervous system.

Subscribe now

Read more

There’s something about late fall that pulls things to the surface the lack of sunlight, the cold mornings, the earlier nights. My body slows down before my mind gives it permission, and that mismatch is usually where the funk sneaks in.

I’ve been paying attention to the patterns, and here’s what’s been helping me stay grounded:

• Movement: Even a short walk, a yoga session, or just stretching at home helps my body feel alive and supported.

• Mindful energy resets: Breathwork and meditation first thing in the morning keep me from getting stuck in overthinking.

• Connection: Checking in with friends, volunteering, or even just a quick text keeps me anchored to my community.

• Intentional nourishment: Starting my day with a prayer and a simple breakfast like eggs, and bone broth has been a game changer. Some mornings, when the inner voices are loud, I mix these steps around whatever my body needs in the moment.

• Creative expression: Collage, cooking, or listening to music it reminds me I’m alive in my body.

None of this is about “fixing” myself. It’s about staying connected, present, and gentle with myself while moving through the slower, darker days.

Move Your Body, Even a Little

Movement this time of year isn’t about crushing a workout or pushing yourself to your limits. It’s about reminding your body it’s alive, supporting your nervous system, and giving yourself a little joy. Even a tiny bit of movement just enough to feel energy shift can make a huge difference in your mood and how your body feels in the shorter, darker days.

• A 15-minute walk —even if it’s just to the grocery store. Daylight, fresh air, and movement combined are gold.

• Gym sessions or donation-based yoga classes — you get the energy of community + movement without it feeling like a punishment. A donation-based class can feel like a little gift to yourself and your body.

• Hot yoga or a sauna session — sweat it out and reset your nervous system. Nothing like it.

• Five minutes of legs-up-the-wall or dry brushing before a shower — your body literally says, “ah, I’m cared for.”

• Grass + tree grounding (my mom’s favorite)— hugging a tree and feeling the grass under your feet. Sounds simple (or even silly), but it’s magical for reconnecting with your body and the earth.

• Happy Light— Turn on for 15 minutes one of my therapist recommended this one to me. I’ll link the one I currently use.

You don’t need a fancy workout or perfect form just moving in a way that makes your body feel seen, supported, and alive is enough..

Move Your Energy, Feed Your Soul

Winter can make your mind race, your body slow, and your spirit feel a little dim. That’s why I’ve been leaning into practices that wake up my body, calm my mind, and feed my soul simple things that remind me I’m alive, creative, and connected.

Here’s what’s been working for me lately:

• Breathwork — even 3–5 minutes of deep, intentional breathing helps me step out of overthinking and reconnect with my body.

• Meditation — a quiet reset for your mind and nervous system. Just 5–10 minutes can make a noticeable difference in your energy and mood.

• Spiritual reading or listening — reading the Word, a devotional, or listening to uplifting messages for 10 minutes keeps me grounded and reminds me there’s more than the day-to-day.

• Creative expression — collage, painting, ceramics, or cooking. Play with your hands, make a mess, and throw on music you love. Lately I’ve been vibing with Rosalia’s Lux it’s impossible not to move a little.

• Dancing + music — even just a few minutes in your living room. Let your body move, let joy in, and shake out the heaviness of the day.

These aren’t “to-dos” they’re invitations to move energy, spark joy, and reconnect with yourself. Even in the slowest, darkest days of winter, these small practices remind your body, mind, and spirit that you are here, you are present, and you are alive.

Support Your Brain Chemistry (Smart Supplements)

Winter can feel heavy on mood, energy, and motivation your serotonin, sleep, and overall mental balance take a hit. Smart supplements can give your system a little support when you need it most.

⚠️ Disclaimer: Always check with your doctor before adding any new supplements to your routine. I’m just sharing what works for me you do you. I’ll also tag the exact products I use.

Here’s my winter go to list:

• Vitamin D3 — I use the NatureWise . I take two during the winter. Helps keep energy and mood more stable when sunlight is scarce.

• Magnesium — I take Mega Food magnesium before bed to help me unwind, sleep better, and feel calmer in my body.

• Prenatal — I use my prenatal as a foundation for overall hormone and nutrient support, even outside of pregnancy.

• Probiotic — I take a daily probiotic to support digestion, immunity, and overall gut-brain balance.

The goal isn’t to overcomplicate your life it’s to give your body the basic tools it needs to feel steady while the season shifts.

Connection Is Non-Negotiable

Hibernation is so seductive this time of year. The days are shorter, the weather is colder, and it’s tempting to just curl up and hide under the covers. But here’s the thing: isolation amplifies everything the funk, the fatigue, the low mood. Even small doses of human connection can shift your energy more than you think.

What’s been helping me: making plans, even tiny ones. Sometimes that’s as simple as choosing to walk to the grocery store instead of ordering everything online. It’s a small act that gets me out into the world, seeing people, and moving through space intentionally. It’s a reminder that life still exists outside my apartment and that I still exist in it too.

Other ways to stay connected:

• Commit to 2–3 social things a month, even if it’s low-key.

• Host a friend for a small dinner or coffee date.

• Plan a workout date with a friend.

• FaceTime or text long-distance friends a “thinking of you” message goes a long way.

• Choose to host! Friendsgiving, cookie decorating night, or a tiny holiday gathering. Don’t wait for an invite. Romanticize your social life we’re adults now; we create our community.

Connection isn’t optional self-care it’s regulation. It keeps your nervous system balanced, your mood lifted, and reminds your body that you are supported, even in the darkest days of winter. Also eating delicious food that support and give you energy.

Boundaries During the Holidays

The holidays are magical… but they can also be overwhelming. More events, more obligations, more “shoulds.” For those of us who naturally lean into people-pleasing, it’s easy to say yes to everything even when your body, mind, or schedule is screaming no.

Learning to honor yourself isn’t selfish it’s essential. Setting boundaries is actually one of the kindest things you can do for yourself and the people around you. It builds confidence, self-worth, and a deeper sense of presence in your life.

Here are a few ways to practice it this season:

• Say no to extra events that don’t energize you. If you’re already exhausted, politely decline a party or gathering your presence at the ones that truly matter will be stronger.

• Say no to overcommitting financially gifts, outings, or experiences that stress your budget. It’s okay to give thoughtfulness over quantity.

• Say no to doing things out of obligation like baking or hosting just because “that’s what you’re supposed to do.” Choose what truly brings you joy.

• Say no to people or situations that drain you even if it’s “family tradition.” Protecting your energy is a gift to yourself and everyone around you.

A simple “no, thank you” is powerful. It’s honoring your body, your time, and your mental space. And the more you practice, the easier it becomes and the more confident you feel saying yes to the things that truly light you up.

If this season has been feeling heavy, slow, or a little foggy, I hope something in here reminded you that you’re not doing anything wrong winter just asks different things from us. The grounding rituals, the gentle movement, the vitamins, and the small “get out of the house” moments are all tiny lifelines that keep your body and mind connected when everything in nature is pulling inward.

If you want to go deeper with this work the practical, hormonal, emotional, and seasonal side of it, I created an extended section this month that I think you’ll love. Inside, I’m sharing the tools I use when I feel myself slipping into the winter funk and the steps that help me rebuild momentum without burning out. It’s the grounded, nourishing version of wellness I wish I had years ago.

If you’re ready for more support, more structure, and more of that “I’m not alone in this” feeling… the full version is waiting for you. I’ll meet you there. 💛

Subscribe now

Read more

And this month I’ve been reflecting a lot on how nobody tells you how hard it is to really welcome change, to not just talk about healing, but to actually live experience. To build new habits when the old ones feel comfortable. To keep going when the anxiety, the self-doubt, or the overthinking creeps back in.

They don’t tell you how many times you’ll fall back, how many conversations you’ll replay in your head, or how often you’ll wonder if you are doing enough. They don’t mention the moments of starting from zero, writing to just friends and family, forgetting paywalls, or letting go of people you thought were meant for you.

This month has been one of the busiest months for me, all in the best way. So much growth, expansion, and movement, and yet in between it all, I have faced adversity. And boy was that a challenge. But I took it, felt it, and alchemized it into peace, into trust, into surrendering to God’s plan.

Trusting something outside of yourself isn’t normal or easy for some of us. We just want a sneak peek or to know that it will get easier. But to be honest, that is not part of trusting that’s still holding onto control. It’s not easy to let go and believe a net will appear.

This is the part no one talks about enough, the messy middle, the gunk, the emotions, and the small, quiet moments where you choose to keep trusting the flow even when it doesn’t make sense.

This is my journey, raw, real, and full of heart. A reminder that healing is not linear, but it is worth it.

Reflection for You

Take a moment right now to breathe and check in with yourself.

Where in your life are you holding the rope too tight? Where are you trying to peek around the corner, wishing for certainty or control?

Trusting the flow isn’t about knowing what’s next. It’s about believing a net will appear, even when you can’t see it yet. It’s about surrendering to a bigger plan one that might look different than what you imagined, but is designed to lead you exactly where you need to be.

A deeper reflection on surrender and trusting what you can’t see awaits inside the paid version

Book of the Month: The Power of Now by Eckhart Tolle

This month, I’m highlighting The Power of Now, a book that completely changed how I relate to life, stress, and control. Tolle teaches us that true peace isn’t found by trying to predict or manage every outcome it’s found in the present moment, right here, right now.

As we navigate a busy month full of growth, change, and challenges, this book is a reminder to stop chasing what’s next and start noticing what’s happening now. It’s about surrendering, trusting the flow, and letting life carry you, even when you can’t see the net.

Reflection Prompt: Pick a moment today to pause and fully inhabit it. Notice what happens when you stop resisting and just be.

Inside the paywall, I share how The Power of Now can help you stay grounded when everything feels uncertain.

New IG Series: Seed Oil Free NYC

I’m so excited to share a new series I’m starting over on Instagram called Seed Oil Free NYC. Each month, I’ll be visiting restaurants around the city that prioritize clean, hormone-supportive cooking places that make healthy eating feel effortless, delicious, and intentional.

This month’s spotlight is Pura Vida, a seed-oil-free gem that left me full, energized, and inspired. From fresh poke bowls to perfectly made cappuccinos, it’s a reminder that wellness is about connection to your food, your body, and the spaces that nourish you.

If you want to follow along and discover more seed-oil-free spots with me, head over to my IG @centerwithcici and check out the series. I’ll be sharing behind-the-scenes moments, honest reviews, and tips for eating out without compromise.

Subscribe for clean oil swaps that support hormone balance and reduce inflammation

🌐 I Finally Launched My Website!

Yes, I’m shamelessly plugging it because I’m so excited 😆. After months of pouring my heart and energy into this, it’s finally live!

Head over to www.centerwithcici.com to explore all the ways I support women on their wellness journeys from 1:1 coaching, self-paced courses, and memberships, to tools, resources, and tips for navigating stress, hormones, and life’s messy middle.

This space is intentional, nourishing, and fully aligned with my own journey. It’s for anyone who wants to feel held, understood, and supported while building healthy routines, trusting the flow, and creating boundaries that stick.

Go check it out, poke around, and let me know what you think! Share this with your network let’s make this journey easier for anyone going through a difficult season in their life.

Community Corner

One of the things I’ve been craving most lately is community. There’s something so powerful about sharing our journeys, struggles, and small wins with people who get it. That’s why I’m so excited to create a space for us to connect, support each other, and grow together.

Once we have subscribers, you can download the Substack app and head to the chat to join in. Share a struggle you’re navigating, a tool or practice that’s helping you, or just drop in to be seen. This is a space to lift each other up, exchange guidance, and celebrate progress no judgment, just connection.

My hope is to build a community that supports health, balance, and self-trust, especially during these chaotic times on the planet. I can’t wait to see it come alive and watch us all grow together.

Read more

Hello Friends,

It’s your friend Cici, and this month reminded me how much growth comes from both letting go and leaning in.

I’ve been releasing old patterns and outdated expectations, creating space for new energy and opportunities. At the same time, I’ve been saying yes to new people, experiences, and adventures each one planting a seed for the next chapter of my life.

Meditation and breathwork have been my anchors, helping me sit with big emotions and find clarity. Community has been another source of nourishment from farmers market visits to laughing with new friends, I’ve felt the joy of being surrounded by people who truly get you.

Through the releases, the laughter, and the grounding rituals walks, meals, small moments of play I realized that magic isn’t about having it all figured out. It’s about showing up open, curious, and willing to embrace both endings and beginnings.

This month, I’m celebrating that balance of releasing and receiving, of clearing space and welcoming what’s ready to bloom. Maybe you’ll spot a little of that magic in your own month, too.

Reflection for You

This month reminded me that when the tower falls when things shake, crumble, or feel out of control there’s often a small moment that can ground you. For me, that looked like navigating the loss of close connections, or stepping into a new community of women I’d never met before. At first, it was uncomfortable and full of doubt, but over time I realized that those moments of uncertainty can actually guide you toward growth and redirection.

When regret or fear pops up, I anchor myself with breathwork. Even a few minutes of intentional breathing helps me move through emotions, stay present, and feel steady amidst change.

Take a moment today to reflect on one challenging moment from this month. Can you find one small anchor a breath, a sound, a sensation that helps you stay grounded? Even tiny practices can shift your energy, keep you present, and help you see that even the hardest moments can carry seeds of transformation.

In the extended newsletter, I share the full breath work practice that’s been supporting me through these shifts a tool to help you move through uncertainty and reconnect with yourself, no matter what life throws your way.

Morning Recipe I’m Loving: Breakfast Tacos

Lately, I’ve been starting my mornings with these quick and nourishing breakfast tacos. They’re simple, protein-packed, and made with clean ingredients I trust.

What you’ll need:

• 2 Vista Hermosa Corn Tortillas

• 2 eggs, scrambled or fried

• 2 slices turkey bacon (cooked)

• A spoonful of Jalapa Jar Mild Original Blend Salsa

How to make it:

1. Warm up your tortillas in a skillet or directly over the flame for a few seconds.

2. Cook your eggs to your liking (I love mine soft scrambled).

3. Layer eggs and turkey bacon onto the tortillas.

4. Top with salsa.

5. Fold, take a big bite, and enjoy your morning with a little extra flavor. 🌮✨

    In the extended newsletter I’ll be sharing some of my favorite hormone safe kitchen swaps (from containers to cookware). Consider it your monthly cheat sheet for making your kitchen a little cleaner, safer, and more supportive of your body.

   

   

📖 Book of the Month

This month I read You Are a Badass at Making Money by Jen Sincero, One of Jen’s most powerful practices is writing down a list of 10 things you would do if you had all the money you wanted. This isn’t about creating a to-do list it’s about stretching your imagination, breaking past your limits, and teaching your brain what’s possible. When you see those desires on paper, you start to recognize that they’re not so far-fetched and that money is simply a tool to help bring them into reality.

This leads me to one of the biggest takeaways from the book: money itself isn’t evil. It’s neutral energy. The problem is how it’s used by people in power. Some use it to harm or hoard, while others use it as a force for good. Think about Oprah Winfrey or Mackenzie Scott, who have poured millions into education, equity, and empowerment. Money magnifies the intention of the person holding it and if your heart is aligned with service and healing, more money in your hands means more impact in the world.

Try this: Write down 10 things you’d do if money were no object.
Then, circle 2 that you could start moving toward right now, even in small ways. (Maybe you can’t buy the house yet, but you can start setting up a “dream home” savings jar or mood board.) Notice how your energy shifts when you take one small action toward what feels “impossible.”

This practice reminded me that abundance starts with imagination, belief, and action the money flows when you’re already living in the energy of expansion.

✨ A New Chapter for This Newsletter ✨

I’m excited to share that this newsletter is growing into something even more special. Starting this month, I’ll be moving my writing to Substack and opening up a membership option for those of you who want to go deeper with me.

Here’s how it’ll work:

• Free Subscribers → You’ll still receive one newsletter each month with my reflections, a grounding practice, a recipe, and a book of the month.

• Paid Members → You’ll receive one premium newsletter each month, including everything in the free version plus exclusive extras like:

  • Extended reflections and personal insights I don’t share publicly

  • Practical wellness tools, rituals, and journaling prompts

  • Cycle support and hormone-friendly tips

  • Behind-the-scenes shares from my coaching journey, markets, and community building

  • Carefully researched product and lifestyle recommendations, hours of work condensed so you can access all-natural, healthy products, foods, and tools without spending the time hunting them down yourself

My favorite part about this area of my work is that I’m passionate about it, researching safe, natural, and effective products is something I love doing, and now I get to share that with you in one convenient, actionable newsletter each month.

If you’ve been craving deeper guidance and more consistent support, this is for you. And if you know someone who could benefit from this, feel free to forward them this email.

Read more