Wellness Wednesday Issue #113

⚡ Simplify customer support with Zendesk so you can crush issues faster.

🧑‍💼 How to work with different personalities without losing your mind.

🔥 Turns out, working at a dumpster fire of a company has its perks.

💔 One woman shares what the bleakest periods of her sex life taught her about marriage and self-discovery.

’m just a normal girl like you, navigating the world of supplements and trying to figure out what’s best for me 😩—but it can be overwhelming!

I’ve been on my fitness journey since 2017, and for a while, I was an online fitness coach for busy corporate women—so I’ve tried and tested a lot of products.

Before diving into recommendations, let’s break down the why behind these supplements—because when you understand their benefits, you can make smarter choices for your fitness goals.

Why Supplements Matter

While a well-balanced diet should always be your foundation, supplements can enhance performance, recovery, and overall well-being when used strategically. Here’s what some of the most popular ones actually do:

BCAAs (Branched-Chain Amino Acids)

What they do: BCAAs (leucine, isoleucine, and valine) are essential amino acids that help prevent muscle breakdown, reduce soreness, and promote muscle recovery after workouts.

Best for: Anyone training intensely or in a calorie deficit trying to preserve lean muscle.

Science-backed benefit: Studies show that consuming BCAAs before or after exercise reduces muscle damage and enhances recovery (PubMed Study).

Creatine Monohydrate

What it does: Creatine increases ATP production, which is the energy source your muscles use during high-intensity exercise. This leads to better endurance, increased strength, and faster recovery.

Best for: Strength training, explosive movements, HIIT workouts, and overall muscle growth.

Science-backed benefit: Research consistently shows 5g per day of creatine increases muscle mass, strength, and power output (Journal of Strength & Conditioning).

Beta-Alanine

What it does: Beta-alanine buffers lactic acid buildup, delaying muscle fatigue and allowing you to push through longer workouts.

Best for: Endurance sports, high-rep weightlifting, and HIIT workouts.

Science-backed benefit: Studies show beta-alanine improves performance in workouts lasting 1-4 minutes by increasing muscle carnosine levels (National Library of Medicine).

L-Citrulline

What it does: L-Citrulline is a nitric oxide booster that improves blood flow, reduces muscle soreness, and increases endurance.

Best for: Strength training, endurance workouts, and overall performance.

Science-backed benefit: Research indicates that 8g of L-Citrulline before a workout enhances muscle oxygenation and reduces fatigue (PubMed Study).

Yohimbine HCl

What it does: Yohimbine is a natural fat-loss aid that targets stubborn fat, particularly in the lower belly and thigh areas, by increasing adrenaline levels.

Best for: People trying to lose fat, especially those already lean but looking to shed the last few pounds.

Science-backed benefit: One study showed increased fat loss in athletes supplementing with yohimbine versus a placebo (PubMed Study).

ECG Green Tea Extract

What it does: ECGC (epigallocatechin gallate) boosts metabolism, enhances fat oxidation, and supports overall health.

Best for: Fat loss and overall wellness.

Science-backed benefit: ECGC has been shown to increase calorie expenditure and fat burning (American Journal of Clinical Nutrition).

Which Supplements Are Right for You? (and When to Take Them)

Now that we know the why, let’s talk about what you actually need based on your fitness level—and when to take each supplement for maximum effectiveness.

Beginner

If you’re just getting started, keep it simple—you don’t need a million things. These two are foundational:

Pre-Workout Powder – Take 15-30 minutes before your workout to boost energy and focus. Look for ingredients like caffeine, beta-alanine, and nitric oxide boosters for endurance. I take Energize but if I’m in between orders, I recommend Gainful from Target if you’re in a bind.

Protein Post-Workout Powder – Take within 30-60 minutes post-workout to aid muscle recovery and growth. It can also be used as a meal replacement if you struggle to hit protein goals. I use Recover and TrueNutrition.

Intermediate

If you’ve got your routine down and want to optimize performance and recovery, add:

BCAAs – Take before or during your workout to support endurance and muscle recovery. Can also be sipped throughout the day if fasting or on a calorie deficit.

Creatine – Take daily, ideally post-workout with a meal to maximize absorption. No need to cycle on and off—just 5g per day consistently for best results.

Advanced

If you’re dialed in and want to fine-tune everything, here’s what to add—and the best timing for each:

1. ECG Green Tea Extract – Take in the morning or before a workout to enhance fat oxidation and metabolism. If sensitive to caffeine, avoid taking at night.
2. Yohimbine HCl 5mg – Take in a fasted state before cardio for optimal fat loss effects. Works best when insulin levels are low.
3. Beta Alanine – Take pre-workout for endurance and reduced muscle fatigue. It can also be split into doses throughout the day to minimize the tingling sensation.
4. L-Citrulline – Take 30-45 minutes before your workout to increase nitric oxide production for better blood flow and pump. Best when combined with pre-workout.
5. Omega 3 & 6s – Take with a meal to support heart health, inflammation control, and joint mobility. I like the Costco brand for affordability.
6. Vitamin D – Take in the morning with food to support immune function, mood, and bone health—especially in winter months. Since it’s fat-soluble, pair it with a meal containing healthy fats.

Taking the right supplements at the right time ensures you maximize their effectiveness and get the most out of your workouts. Remember, consistency is key—supplements work best when taken daily, so make them part of your routine!

Let me know if you’ve tried any of these or if you have a go-to supplement that I should check out 💪.

Thania (TA Content Mgr)

The AI Meeting Assistant That Gets Things Done

Weddings are joyful, emotional, and…expensive—not just for the couple, but for their guests and bridal party too. If you’ve been invited to multiple weddings in a short time frame, the costs can add up fast. Between travel, gifts, outfits, and bachelorette parties, it’s easy to feel financially overwhelmed.

But being a supportive friend doesn’t mean you have to go into debt. Here’s how to show up without spending a fortune—whether you’re a guest, a bridesmaid, or juggling a packed wedding season.

💰 Smart Ways to Save on Wedding Costs

1. Save on Travel & Accommodations

• Share accommodations – Book an Airbnb or split a hotel room with friends to cut costs.
• Carpool – Road-tripping? Split gas and rental costs with other wedding guests.
• Be flexible with travel – Book flights early for the best rates, use travel points, or drive instead of flying if possible.

2. Gift on a Budget (Without Looking Cheap!)

• Go in on a group gift – Instead of buying separate presents, pool money with friends to get the couple something more meaningful.
• Opt for a sentimental or DIY gift – Handwritten letters, a framed photo, or a video message can be way more special than an expensive registry item.
• Give your time or service – If you’re skilled in makeup, hair, photography, or baking, offer that as your gift instead of spending money.

3. Cut Costs on Wedding Attire

• Shop your own closet – Re-wear a dress you already own or mix and match accessories to create a new look.
• Rent or borrow – Use platforms like Rent the Runway or borrow from a stylish friend.
• Plan ahead – If you need a new outfit, shop sales months in advance instead of last-minute splurging.

🎉 If You’re in the Wedding Party…

Being a bridesmaid or groomsman is an honor, but it can also come with major costs. Before saying yes, consider these tips:

1. Set Boundaries Early

As soon as you’re asked to be in the wedding, have a budget talk with the couple. A simple, “I’m so honored! I want to make sure I can be fully present while staying within my budget—let’s talk about expectations” sets the tone early.

It’s okay to say no to certain expenses. A true friend will understand.

2. Keep the Bachelorette/Bachelor Party Budget-Friendly

Get everyone on the same page early – Suggest the wedding party discuss their budgets upfront before making expensive plans.

Suggest alternatives – A local spa day, beach weekend, or themed house party can be just as fun as a pricey Vegas trip.

Skip unnecessary extras – Do you really need matching bridesmaid robes and expensive meals? Prioritize the memories over material things.

3. Offer Your Help Instead of Spending

DIY decor & favors – Help the couple with crafts instead of spending extra money.

Use your skills – If you do hair, makeup, photography, or baking, offer that as your wedding gift.

📅 If You’re Juggling a Packed Wedding Season

If you have multiple weddings in one year, expenses can snowball quickly. Here’s how to budget wisely and prioritize your mental and financial health:

1. It’s Okay to Say No

You don’t have to attend every single wedding, especially if it means going into debt or spending money you’re uncomfortable with.

It’s okay to attend some friends’ weddings and not others—welcome to adulting where you have to make tough choices.

If you can’t attend, communicate lovingly:

• “I love you so much and I’m so happy for you, but financially I can’t make it. I’ll be cheering you on from afar and sending all my love.”
• Follow up with a heartfelt card or video message to show you still care.

2. Find Budget-Friendly Travel Options

• Stay with friends or family instead of booking hotels.
• Use HipCamp or Airbnb private room rentals instead of pricey hotels.
• Carpool with other guests to save on travel costs.
• Use credit card rewards to book flights or hotels.

3. Get Creative with Ways to Afford It

If you really want to attend every wedding but money is tight, consider:

• Picking up side gigs like freelancing, selling clothes online, or babysitting to cover extra expenses.
• Earning cashback – Use apps like Rakuten when booking hotels and flights to earn cashback.
• Budgeting smarter – Cut back on dining out or entertainment for a few months to free up extra cash for wedding season.

Being a good friend doesn’t mean breaking the bank. The best way to show love and support isn’t about how much you spend—it’s about being present in a way that aligns with your financial reality.

Remember: True friends won’t care about the price tag, they care about YOU showing up in the best way you can 💛.

Payroll headaches are real. One missed deadline, one miscalculation, and suddenly you’re scrambling. Throw in the stress of ever-changing tax laws, compliance rules, and benefits management, and it’s enough to make anyone want to pull their hair out.

The tips to avoid disaster are easy: Stay organized, track every due date like your business depends on it, and know your taxes inside and out. But even the best plans can falter without the right system in place.

That’s where Paychex comes in—saving businesses from payroll chaos. With automated payroll processing, Paychex handles all the hard work. No more stressing over tax calculations, missing deductions, or scrambling to meet deadlines. It’s all handled in one seamless, reliable system.

But Paychex isn’t just about processing payroll—it’s a full HR solution. From tax filings to benefits management, compliance, and even time tracking, Paychex streamlines all your HR needs in one place. The platform grows with your business, offering scalable solutions that keep everything running smoothly no matter how much you expand.

And if issues arise? 24/7 support means you’re never left hanging. No more waiting on hold or struggling to figure things out on your own.

In short, Paychex takes the guesswork and stress out of payroll, so you can focus on running and growing your business with confidence.

🌙 Say goodbye to frizz and hello to smooth locks with these satin pillowcases.

💍 Add a touch of elegance with these 14k gold-plated stackable rings.

💇‍♀️ Tame your hair with this boar bristle hair brush.

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