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fitness, mental health, good vibes

January 23, 2023

How to set goals and stick to them

Can you believe the first month of the new year is already coming to an end? I always get so excited in December to set big goals for January, and it’s always humbling to sit back a few weeks later…

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December 13, 2022

Preparing for a healthy vacation, no matter where or how long you’re traveling

Despite my excitement, and despite having traveled a lot in my adulthood, I often get anxious about a lot of the aspects of travel. When it comes to packing, preparing, and how the trip might impact my mental and physical health – just the logistics leading up to the airport can be enough to really rattle me, even before the trip itself actually begins. I overthink the weather, what clothes to pack, and how many. I usually way overpack and it’s always most obvious by my shoes! I mean, who needs more than an average of one pair of shoes a day? I guess if ever it’s me, at least I’ll be prepared. I’ve definitely gotten better over the years at being more kind to myself about my packing habits (and other habits lol). But I’ve also been able to incorporate some strategies or personal best practices to help alleviate some of my stress when it comes to travel.

December 12, 2022

Three fiction books for finding yourself in 2023

As the year comes close to an end, you might be thinking about how to “improve” yourself in the new year. It’s a pretty standard tradition to explore a new resolution, to reflect on how we’ve grown over the past twelve months, and to consider what might change as we move into a new frame of time. I personally love this aspect of the season.

If I’m being completely honest, I try really hard to stay reflective throughout the entire year – not just waiting until December to look back and learn. But there is something unique about this pre-set construct of time to inspire us to get better. And what better place to start than picking up a potential guide on how to do so?

March 14, 2018

A Brief Introduction to Life with PCOS

No matter how much you attempt to surround yourself with those things that make you feel comfortable, it can inevitably often feel as if the battles you fight are fought entirely on your own. This is how I have always…

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January 15, 2018

Shopping List, Recipes, and All Things Elimination Prep, OH MY!

If you’ve ever found yourself feeling lost or confused as to what could be ailing you…maybe you have stomach issues that never seem to go away, experience skin flare ups or breakouts randomly, or have a digestive system that barely…

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September 22, 2017

A note on expectations.

What does it mean to have expectations? Especially in the health and wellness community, we hear the idea of casting aside expectations thrown around a lot. How can you omit such an abstract concept? How can you proceed with most…

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September 18, 2017

The ACV Chronicles

It’s no secret that I tend to “go through phases” when it comes to experimenting with my health. Unique to this cycle, Apple Cider Vinegar has been an ongoing “experiment” for over a year. The first time I tried it,…

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August 23, 2017

The Best Laid Plans

A lot has happened in a year, but more importantly for me, a lot has happened in 26. In all the attention I try to give being mindful, it wasn’t until a few days ago, realizing my birthday was approaching,…

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June 5, 2017

How To: Elimination Diet

Three months now since the start of the most dramatic experience of my own nutrition journey, I can honestly say I would do it again!

May 19, 2017

A Prune A Day

An apple a day is a great idea…because who doesn’t like apples? A prune a day on the other hand – I’ve found it a little more challenging to get my friends to participate in this practice. The age old…

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May 18, 2017

BACK at it.

This blog is OLD. NEWS. Honestly – this baby has been sitting in a metaphorical corner gathering dust for several years. And while I am definitely one to exaggerate, that is no hyperbole. I have been writing as long as…

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April 3, 2017

Re-Freakin-Introduction!: My Elimination Experience

Finally! The day(s) have come to reintroduce all those beloved favorites I’ve/we’ve missed so much…you know what I’m talking about: chocolate and bananas, of course – the straggler triggers we eliminated mid-process, plus all those other goodies: corn, ice cream,…

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Meet Tenika

Hi there! Welcome to my page. Tenikatime is a space dedicated growing and learning, sharing things that feel good, and documenting the journey along the way. I'm so glad you're here!

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featured posts

5 Mental Health Tips for Navigating the Holidays

Three fiction books for finding yourself in 2023

New Year Elimination (Round 4!)

as the first month of the year is coming to a clos as the first month of the year is coming to a close, im reflecting on the goals ive set, and thinking ahead for next month. setting goals can be challenging, and sticking to them even harder. perhaps you have an idea of what you want but you’re not totally sure how to get there. or maybe you’re not even sure what your goals should be. im breaking down my tried and true goal setting approach on tenikatime.com! a few important steps to consider whether you’re setting goals for the new month or whole year, and how to implement them for success! link is in my bio. if you’re planning to reflect and reset over the next week, go check it out and lmk what you think! you got this! 💪🏽 #goalsetting #goalgetter #yougotthis #thinkgoodthoughts #tenikatime
ICYMI I’ve been talking a lot about my dandelion ICYMI I’ve been talking a lot about my dandelion tea lately. It’s a great coffee replacement or just a addition to your morning lineup. you can grab a bag on @amazon or in Columbus locally @bexley_natural_market. 

#dandeliontea is a great source of vitamin A and C, which boost the immune system, and vitamin K which supports bone health. It’s also a natural diuretic, a high source of potassium which stimulates the heart and supports kidney function, and naturally detoxes the body. This also helps to keep your body hydrated by flushing out toxins and improving blood flow! 

Here’s my simple go to recipe:
1.5 tbsp @dandyblend 
1 tbsp @vitalproteins collagen (optional)
1 tsp honey
1/4 tsp cinnamon 

Mix with hot water and enjoy! Been loving kickstarting my day with this and definitely feeling an improvement to my overall energy level and hydration throughout the day. Dandelion is also highly recommended during your #ovulatoryphase for all the benefits mentioned above. Give it a try and lmk what you think!
happy monday friends! here’s a quick booty burne happy monday friends! here’s a quick booty burner you can do with a miniband this week. if you like this workout, save it for later or share it with a friend. Lmk if you give it a try! 🤍

did you know light, medium, and heavy minibands can be used interchangeably for a great workout? you don’t have to always pick up the heaviest resistance! a lot of these movements are better with a lighter or medium resistance so that you can get full range of motion on the muscle as you challenge it! 

don’t have a miniband? no problem. all these movements can also be done without the use of a band! 

work through each movement for 30 seconds on, 10 seconds rest, and repeat 4 times! your booty will thank me later! 😆🍑

sports bra: @fabletics #moveinfabletics #fableticspartner 
leggings: @lululemon
sundays have always been sacred to me. for as long sundays have always been sacred to me. for as long as I can remember, I’ve always had multiple projects going on at once. whether it was balancing 3 jobs and keeping up with school work in college, or working on a part-time fitness career while also working in the fast-paced tech start-up space — safe to say I like to keep busy. but life lately has been begging me to slow down. the current life transition im in can be sometimes overwhelming, as its forcing me to recognize the energy and mindset shifts that come with the changes. what used to feel like a constant need to be “on” has been replaced with a desperate need to “let go.” to rest, and reset, and seek peace. I’m trying to lean into it, but it’s hard to overpower what have been default controls for so long. so I look forward to sundays as a dedicated space to do this well. nothing significant to do. nowhere significant to be. just a few moments of stillness to listen and learn and decide how to move forward into the new week. whatever it looks like for you, I hope your sunday is sweet, and you feel refreshed and ready for a new week ahead 🤍
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