All things JUICE with Kimmye from The Weekly Juicery

I have been drinking and enjoying the benefits of green juice for 20 years. For the past 14 months, I’ve enjoyed The Juice Ritual – a 1-day guided juice fast with The Weekly Juicery.  Local to KY, they also ship fresh juice right to your doorstep no matter where you live! 

Check out my chat with Kimmye Bohannon, owner of The Weekly Juicery, below & CLICK HERE to order fresh juice or HERE to join the monthly Juice Ritual. Kimmye has added a bunch of delicious new varieties to the Juice lineup this year and they’re all super tasty & a great way to drink liquid sunshine & raise your vibration!

Stay On Track When Traveling

I am all for relaxing a bit & enjoying some indulgences when traveling; however, if I go completely off the rails, I end up with inflammation, bloating, and fatigue.  I try to stick to 90×10 or 80×20 when traveling – it’s not too hard with just a bit of planning. Here are some strategies I’ve incorporated when traveling to stay on track.

While en route:

  • If traveling by plane, bring pre-packaged snacks like organic nuts. Buy water once thru security and consider adding electrolytes so as not to become dehydrated.
  • Eat before you go if you think you may be short on time in the airport & won’t be able to grab a snack.
  • If you forgot to pack, Starbucks often has nuts or I get their oatmeal (just don’t add ALL the toppings, esp not the brown sugar). 
  • If traveling by car, I like to pack my lunch in a cooler bag – my husband & kids will insist on drive-thru lunch & I don’t want to waste calories on junk food. 

If I don’t have access to a kitchen:

  • Research: Scout out some healthy options, particularly for breakfast & lunch.  See what’s on the room service menu.  Call the Concierge ahead of time & see if they can recommend a great smoothie/juice bar and a place to get a quick salad nearby or on one of the delivery apps.
  • Pack some snacks to keep in the hotel room:
    • Fruit, veggie sticks (if you have a mini fridge), nuts, kale chips, roasted seaweed packs, etc. I like to have a snack before leaving for dinner if I’m concerned we’ll have to wait for a table at the restaurant. 
  • Run to the grocery at some point early in your stay.  My husband knows we have to make a quick stop at Whole Foods on the way from the airport to the hotel & grab some healthy snacks or breakfast items to keep on hand. Make a list before you leave home so you can get in & out of the store quickly.

If you DO have a kitchen:

  • Pack some snacks, drinks, coffee, and maybe a quick breakfast option (fruit, oats)  for when you arrive & the next morning so you don’t have to rush to the grocery first thing – they’re often super crowded on Saturdays! We usually hit the grocery early Sunday morning.
  • Look at your itinerary & see what meals you plan on eating in: we usually eat dinner out each day, have 1 breakfast & 1 or 2 lunches out, but the rest of the meals, we eat at the house. Write out a loose plan of what you know your people will eat & have a grocery list ready so you don’t waste precious time at the store. 

General travel tips:

  • Stay hydrated! Bring your reusable water bottles & fill them up with water to drink while out in the sun – if consuming alcohol in the sun, it’s especially important to have some water, too so as not to get dehydrated. 
    • Infuse water with slices of fruit or cucumber
    • Consider adding electrolytes ( I like Ultima or the drops from – I bring these from home)
    • If drinking alcohol, consider light mixers like flavored seltzer water versus heavier marg or daiquiri mixes.
  • Plan your workouts:
    • See what equipment your hotel or condo complex offers, check the current use regulations (mask wearing, pre-registering, etc).
    • Bring some equipment with you: 
      • mini bands are easy to pack & don’t take up much space when traveling by plane
      • consider bringing along a set or two of dumbbells or a kettlebell if you have room in the car
    • Check out nearby fitness facilities, yoga/barre studios & their class schedules before you leave & have a loose idea of any you want to try out.
    • Check with the concierge or rental agency to see if there are safe areas to go for a walk/run and any areas you want to avoid. Always let someone know where you’re going, and turn on location finders on your phone, carry an alarm or any other personal protection items you use. 
    • Stay active – walk or ride bikes to dinner or excursions, just stay safe!
    • Join the monthly membership & download the app at for quick, effective, easy-to-follow workouts you can do in your room. 

HAVE FUN and remember to enjoy worthy treats! With a little planning, you can avoid wasting an indulgence on a crappy drive thru lunch & save them for a fabulous meal!

Reduced risk of premature death with plant protein

A study released today by the Journal of the American Heart Association found that “Older women who ate more plant protein had lower risk of premature, dementia related death.” The main takeaway is that “Substituting red meat, eggs or dairy products with nuts was associated with a significantly lower risk of death from all causes”.

  • Compared to postmenopausal women who had the least amount of plant protein intake, those with the highest amount of plant protein intake had a 9% lower risk of death from all causes, a 12% lower risk of death from cardiovascular disease and a 21% lower risk of dementia-related death.
  • Higher consumption of processed red meat was associated with a 20% higher risk of dying from dementia.
  • Higher consumption of unprocessed meat, eggs and dairy products was associated with a 12%, 24% and 11% higher risk of dying from cardiovascular disease, respectively.
  • Higher consumption of eggs was associated with a 10% higher risk of death due to cancer.
  • However, higher consumption of eggs was associated with a 14% lower risk of dying from dementia, while higher poultry consumption was associated with a 15% lower risk.

Need some delicious, easy to prepare recipes that have plenty of healthy plant protein? Join us in the Goal Fit Monthly Membership! It’s just $10.99/month! Click here to get started!


Real Results!

“Working with Goal Fit has made all the difference in my overall health. I knew that I needed accountability to keep me on track and Gretchen has provided that and so much more. I have done the workouts that she posts online and tried some of her recipes as well. There is a lot of great information on the site about living a healthier life that is all backed by science. In just over a month, I have lost weight, dropped my blood pressure and cholesterol, sleep better, and feel great! I would recommend Goal Fit to anyone wanting to improve their overall health”. – J (female, age 50)

This is the result of hard work by one of the Goal Fit Accountability Program clients. Her cholesterol is now in the 130s and at 50, she is feeling better than she has in YEARS – all while making changes in the middle of winter in a pandemic!

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Drink Up!

Just a friendly reminder to drink your water. I do a minimum of 1/2 body weight in ounces per day. Caffeine-free herbal teas count, but coffee doesn’t.

If you’re not sure how much water you’re drinking in a day, track it & see. Spread your intake throughout the day (don’t just chug 20 oz 3x/day) and see if you notice the following benefits:

  • Improved digestion
  • Fewer headaches
  • Increased skin clarity
  • Improved performance during exercise
  • Less joint discomfort due to increased hydration of the joints, spinal cord & tissues
  • Reduced daytime fatigue