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RockYOUR DAY

C U LT I VAT E B Y C O R E Y | R O C K YO U R D AY

Table Of Contents

INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 1RISE, DETOX & SHINE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 2SWEAT IT OUT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 4DAILY FAST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 6BEAT SUGAR WITH BITTER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 8FIBER RULES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 10 MAGNESIUM THE ULTIMATE SUPPLEMENT . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 12 HIGH TEA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 15ABOUT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg . 17


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I’m Corey Phelps, Certified Holistic Nutrition Coach as well Certified NASM personal trainer, 200-hour E-RYT yoga instructor, and BASI comprehensive trained pilates instructor. Through the last 11 years in the health & wellness industry, I have helped hundreds of women achieve health transformations to move from overwhelm and exhaustion to vibrant and thriving.

If you’re anything like the women I work with, you may be living in a stressed-out state or simply be operating in “survival mode.” You know you need to prioritize yourself and devote more attention to your health but can’t fathom adding one more thing to the seemingly never-ending to-do list. You generally feel worn out, and can’t see the proverbial light at the end of the tunnel.

In the last decade, I have seen first-hand that great success with health, energy,

and weight loss can be attributed to the accumulation of small, daily habits and behavior changes. The SMALL practices and little tweaks to what we do day in and day out have a HUGE impact over time.

Most of our day is spent operating on autopilot. Several studies have shown that up to 46% of our daily activities are done out of pure habit. What this means is that the habits you choose to adopt matter BIG time! If you want to change your life, you have to change your daily practices, period.

I’ve put together 7 simple needle movers to transform your energy, boost metabolism, and enhance vitality. Do these things every single day to achieve the best results! These are habits that if you do daily, rinse & repeat, will ensure you change your health and propel you from burnout to breakthrough.

Hey there!

- Corey


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01

Rise, Detox& Shine


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RISE, DETOX & SHINEWhile healthy habits are essential all day long, the way you start your morning sets the tone for your entire day. We lose water while we sleep and often wake up in a state of dehydration. Our body is also working hard at detoxing while we sleep, so first thing in the morning is a unique opportunity to enhance the detoxification process while rehydrating.

Habit:Within the first 10 minutes of waking, sip down a detox beverage.

My go-to concoction is: - 16 ounces of filtered water at room temperature or slightly warmer, with a generous

pinch of Pink Himalayan salt- freshly squeezed lemon juice - tablespoon of raw apple cider vinegar- powdered greens mix- a splash of aloe vera juice

Salt, really? Natural unrefined salts, like Himalayan pink salt, is packed with over 84 trace minerals and elements that make it incredibly nourishing for your body and aids in detoxification, boosts energy, improves digestion, and promotes healthy hair, skin and nails.

Lemon juice hydrates and oxygenates the body so you feel revitalized and refreshed. The acidity helps maximize enzyme function, this stimulates the liver and aids in the detoxification process.

The practice of drinking apple cider vinegar has been around for years. It aids in digestion, boosts immunity, improves skin health, helps balance blood sugar and supports weight loss. Make sure to buy the real deal – organic, unfiltered and unprocessed. It should look murky and brown. That is the “mother,” the live probiotic-filled portion of the vinegar that packs a punch of healing properties. Be sure to shake it up a bit before pouring.


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02

Sweat itOut


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SWEAT IT OUTI’m sure you already know how important it is to move your body daily. One of the health-promoting side effects of this kind of exertion is sweating. Sweating, in itself, is a necessary bodily function with powerful healing effects.

More and more studies are showing the powerful detoxifying abilities of sweat. We are exposed to a wide range of toxins daily from the air we breathe, chemicals in our food and ingredients in our care products we slather on our skin – our largest organ. Sweating has been shown to help clear out pesticides, heavy metals, phthalates, and other hormonal disruptors, all of which take a toll on our energy, metabolism, and mood.

The more we sweat, the more toxins we release. The fewer toxins burdening our system, the more efficient our bodies become.

Habit: Exercise is obviously a great way to break a sweat and you should definitely do it several times a week.

I don’t believe you need to do intense exercise every single day but you should break a sweat every day. Infrared sauna sessions, steam baths, hot yoga, and Epsom salt baths are fantastic ways to take your sweating to the next level. Pick a method and aim to sweat every day!

Be sure to rehydrate with this intentional sweating. Aim to drink half your body weight in ounces per day, minimum, adding more if needed during and after sweating. Adding a pinch of sea salt to your post-sweat beverage is a great way to balance out electrolytes lost.


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03

Daily Fast


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DAILY FASTIntermittent fasting is a hot topic these days, and for good reason. There are many health-promoting benefits to fasting. Still, I’ve seen a lot of people jump into fasting without understanding how to do it safely and effectively, leading to a lot of negative effects like weight gain and even damaging their metabolism.

One of the first goals I have for my clients when we begin working together is to work up to a 12-hour daily fast between dinner and breakfast. For many people, this means finishing dinner by 7 pm and then not eating breakfast until 7 am the following morning. Simple enough, right? This daily habit has huge payoffs for your health!

Although we are often told we need to eat small

meals throughout the day, spaced a few hours apart, the human body responds quite well to periods of fasting. Digestion is work for the body. When our system has a reliable schedule for planned “downtime” (i.e., not digesting food), it can focus on cellular repair, maintenance, and the removal of waste and toxins from the body.

Smart periods of fasting allow insulin levels to lower, this helps to keep the body sensitive to insulin. This is incredibly beneficial for blood glucose control and encouraging fat burning.

Avoiding eating 3 hours before bed will also allow for more restorative sleep, resulting in more energy!

Habit: Begin by aiming for a 12-hour eating window.

Close the kitchen after dinner, and avoid eating for at least three hours before you go to sleep. Once your body has adapted to the 12-hour fast, you can lengthen your fasting window more by eating an earlier dinner or after breakfast. Bonus: Working out in the morning in a fasted state is an incredibly effective way to burn body fat and improve insulin sensitivity.


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04

Beat Sugar with Bitter


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BEAT SUGAR WITH BITTERSugar addiction is a significant problem in our society and one of the toughest food habits to break. The antidote to this sweet addiction is the development of other tastes; bitter foods are especially helpful! Your tongue has sensors for sweet, salty, sour, and bitter. Instead of focusing on restricting and eliminating sugar, think about developing the other three. This is a sneaky and effective way to reduce sweet cravings naturally!

Bitter foods not only combat sweet cravings but also get your digestive juices flowing, stimulating the release of bile, saliva, HCL, pepsin, gastrin, and pancreatic enzymes. They improve digestive health and sharpen the appetite, optimize nutrient absorption, and improve the gut microbiome.

Bitter foods include a wide variety of fruits, vegetables, herbs, and spices. Coffee is also a bitter!

Habit: Aim for three servings of bitter flavors per day – 1 in each meal!

Remember not to add sweetener to your bitter foods and drinks, or it defeats the purpose of the bitter food and eliminates the benefits. That means ditch the sweetener in your coffee and sugary dressings on your kale salad.

Here are some of my faves:• Asparagus• Collards • Dandelion

Greens Or Tea

• Grapefruit• Artichoke• Lemons• Olives

• Radicchio• Watercress• Arugula• Broccoli• Cabbage• Cranberries• Cucumbers• Jicama• Lime

• Radish• Spinach• Brussels

Sprouts• Cauliflower• Eggplant• Lettuce• Turnip• Chamomile

• Cinnamon• Fennel• Milk Thistle• Basil• Ginger• Mint• Thyme• Cilantro• Dill

• Garlic• Parsley• Turmeric• Aloe Vera• Seaweed• Cacao• Sesame Seeds • Apple Cider

Vinegar


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FiberRules


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FIBER RULESFiber isn’t the sexiest nutrient to discuss. Still, it’s a powerhouse when it comes to improving your overall health by lowering inflammation, feeding healthy gut microbes, reducing the risk of heart disease, keeping us full between meals, and regulating bowel function – also known as pooping!

Because fiber is indigestible by the body, our metabolic rate goes up when we consume more of it, suggested at least 35 grams per day! Our body has to expend more energy (burn more calories) to break it down, and there’s also the added benefit of slowing down digestion, leaving us

feeling more satisfied by our meals and naturally eating less.

To meet the national recommended guidelines of 25-35 grams per day, you’ll need to aim for 10 grams per meal. Two of my favorite fiber-rich foods are chia seeds and flax seeds, bringing in 6 grams of fiber per tablespoon! You can add them to smoothies, sprinkle on salads, add to oatmeal or yogurt, and even in baked goods.

I recommend getting your fiber from real whole foods.

Habit: Gradually increase your fiber intake until you are getting in 35 grams per day, preferably from real food.

Spread your fiber out evenly throughout your meals and mix up the sources with a variety of fruits, vegetables, nuts, and seeds.

Some Recommendations: • Brussels Sprouts• Pears• Berries• Coconut• Artichokes• Okra• Squash• Avocados

• Chickpeas • Beans• Lentils• Almonds• Walnuts• Quinoa• Chia Seeds• Flax Seeds


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Magnesium the ultimatesupplement


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MAGNESIUM THE ULTIMATE SUPPLEMENT

If cruising down the supplement section is confusing and overwhelming, you are not alone! There are a few supplements everyone can benefit from, and magnesium is at the top of the list. It is a mineral most people are deficient in due to the poor quality of our soil, so even if you eat plenty of real organic food, you are likely not meeting your bodies’ needs.

Magnesium is necessary for over 300 biochemical reactions in the body. Wow, that’s a lot, right?? – that means that over 300 functions your body does regularly require sufficient amounts of magnesium to perform optimally, and these are primary operations such as keeping your heartbeat steady, maintaining healthy blood pressure, adjusting blood glucose levels, and more.

There are a host of environmental and lifestyle factors that lead to depleting magnesium, such as being under stress (um, isn’t that all of

us??), drinking caffeine or alcohol, taking any medication, eating processed foods, and having less than optimal digestion.

Supplementing with magnesium has shown promise to help with anything from constipation and insomnia to headaches and anxiety. It is the one supplement I never skip! The daily recommended amount of magnesium is around 400 mg, but if you’re not supplementing at all right now, I recommend starting slowly and building from there.

Before we dive headfirst into supplements, the best source is always from real foods. Eating these foods listed below frequently in combination with a daily supplement will yield the best results.

• dark leafy greens • nuts • pumpkin seeds • almonds • sesame seeds

• brazil nuts • dark chocolate• avocados• black beans• bananas


1 4My three favorite ways of supplementing with magnesium are magnesium citrate (a powdered form), magnesium glycinate (a pill form), and Epsom salt baths. Our body absorbs magnesium incredibly well topically; through our skin, baths are a great option!

Natural Calm, a brand of magnesium citrate, is best taken at night before bed as it is an incredibly calming mineral and will help you drift off to sleep easily. Begin with a 1/2 teaspoon and dose up slowly until your bowel movements are comfortably loose.

Magnesium glycinate is my best recommendation for clients who already have stools on the looser side. Again, start slowly and increase your dosage over time.

Epsom salt baths are for more than just relaxation and soothing sore muscles. They are great for detoxification and mineral absorption, as well! Aim for 40 minutes in the bath to allow enough time for toxins to exit the body and minerals to be absorbed through the skin. Aim for one or more 40 min soaks a week.

Habit: Incorporate 2+ servings of magnesium-rich foods per day and pick at least one way to supplement for an added boost!


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High Tea


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HIGH TEAHerbal teas are packed with so many amazing nutrients for all aspects of your body, from skin health to digestion, metabolism and more! It’s worth mentioning that sipping on herbal tea a few times a week is not going to be the magic solution to your health woes if you’re not making other habit changes to the way you eat, move, sleep and manage stress, but they are what I like to call an “enhancer.” If you are dialing in your efforts to lose weight, gain energy, and feel better in your body, the right types of herbal teas can undoubtedly provide a boost!

Dandelion: This bitter plant is beneficial as a green in your salad and in tea form. Dandelions aid our digestive system by maintaining the proper flow of bile, and the vitamins and nutrients help cleanse our livers and keep them working correctly. From a weight-loss perspective, dandelion stimulates the production of insulin from the pancreas, helping keep blood sugar levels low.

Hibiscus: This bright-red floral tea boasts a ton of health benefits. Lowering inflammation, reducing cortisol production (the stress hormone linked to weight gain, especially visceral belly fat!), blocking sugar and starch absorption plus helping the body to process dietary fat for energy instead of storage in fat cells. Hibiscus also contains high levels of polyphenols that help to reduce body fat because they block the formation of lipids in your liver and the creation of fat cells in your body.

Oolong: This antioxidant-rich traditional Chinese drink not only helps keep cholesterol levels in check and aids digestion, it can also help rev up your metabolism. Oolong is packed with catechins, which boost weight loss efforts by improving the body’s ability to metabolize fat. A six-week Chinese study found that participants who regularly sipped the brew lost a pound a week!

Rooibos: This sweet-tasting herbal tea from South Africa boasts 50% more antioxidants than green tea! Antioxidants clean up the harmful free radicals that can damage cells and cause cancer, curbing cellular damage and inflammation. Research suggests that a flavonoid called aspalathin, an active ingredient in rooibos tea, helps lower stress hormones that trigger hunger and fat storage. Data has shown that rooibos tea has the potential for preventing obesity by affecting the balance of energy and how it’s used as energy or stored as fat.

Habit: Drink a minimum of 1 cup of tea per day from the list above. Your body will thank you!


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My suggestion? Pick the one that seems the most doable and start there. Practice your first daily habit for a week or until it begins to become a part of your day, then pick a new habit to add. Within two months, you will have integrated a whole new routine as an effortless path to feeling your best.

These habits are all simple enough to layer into your day, but they are also pretty easy to skip over. Yet these are the small shifts that get results. NONE of the habits will work though unless you do. Bottom line -- and I’m not going to sugar coat it -- You are the one that has to implement these healthy habits every single day. There’s no magic bullet and no one else who can do it for you.

There you have it! Are you ready to own your day? If so, begin to implement these seven daily health habits to propel you from burnout to breakthrough.

Please find me on IG and keep me in the loop about your journey to own your day. Use the tag #ROCKYOURDAY so I can see your daily health habits in action! And as always, feel free to reach out with questions and support on your health journey. I’d love to hear from you!

If you’d like to read more about my services and coaching programs, head on over to my website: www.cultivatebycorey.com

Disclaimer This ROCK YOUR DAY GUIDE is provided for educational and informational purposes only and is not medical or healthcare advice . The information presented here is not intended to diagnose, treat, heal, cure, or prevent any illness, medical condition, or mental or emotional condition .

I may promote, market, share or sell services, products, and programs created by other individuals or businesses or partners, promote, become an affiliate of or joint venture with other individuals or companies . Any such promotion will always be for individuals, services, programs, or products that I feel confident align with my own and will provide high value for my visitors, users, and customers . In exchange for such promotion, I may receive financial compensation or other payment . You agree to use your judgment to decide whether to participate in or purchase the program, product, or service and agree that I do not have involvement in that decision . You acknowledge and agree that I have no liability of any kind regarding your participation or purchase of programs, products, or services that I promote on our website and agree to hold me harmless in any event .

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