Katie Sampayo 
A new year brings new goals, desires, and opportunities. And in order to actually accomplish your goals and take your life to the next level, having a solid plan of action, support, and accountability are the KEYS to your success. AND a little secret called visualization…
Strapped for time and still want to get your workout in? Traveling and don’t have access to equipment? Don’t belong to a gym and don’t want to invest in weights? Do this 10-minute a$$-kickin’ water jug workout and feel the BURN! Not to mention SEE amazing results!
Want to master how to eat clean on a regular basis, without following suit to a crash diet, quick fix, or fad? Check out my Top 10 Clean Eating Tips to discover how to make small changes in your diet today for sustainable, long lasting results tomorrow.
Setting aside 5-10 minutes a day to meditate has been proven to have a significant and lasting impact on your physical, emotional, and spiritual well-being. Read below to discover how meditation can have positively impact your quality of life!
Traveling gluten-free can be a great way to explore foreign cuisines and sample foods from around the globe that you otherwise would never try. Although it may take some time to establish your comfort zone with restaurants in unfamiliar lands, it is certainly possible to have a wonderful gluten-free experience while traveling both domestically and abroad.
Traveling gluten-free can be a great way to explore foreign cuisines and sample foods from around the globe that you otherwise would never try. Although it may take some time to establish your comfort zone with restaurants in unfamiliar lands, it is certainly possible to have a wonderful gluten-free experience while traveling both domestically and abroad.
Eating on-the-go isn’t ideal, but it’s often inevitable.
Many of us struggle to maintain healthy eating habits while we’re constantly rushing around to meet the demands of our careers and busy family lives. To help combat these demands while staying on track with eating, check out my top 5 tips to make eating healthy on the go quick and easy!
When traveling on long-haul flights, I’m talking about a flight 6+ hours or a red-eye overnight, there are some “must-have” flight/travel essentials that I HIGHLY recommend packing in your carry-on(s). Check out my list of my top 10 must-have travel essentials here!
Crete, Greece is one of my FAVORITE Greek islands. Since it’s the biggest Greek island, there are a plethora of things to do, especially for adventure seekers! Hiking the Samaria Gorge HAS to be on your adventure list!
In exactly one week I’ve flown from New York City, to the Philippines, to San Francisco, California, and finally back to my home in Maryland all during the biggest Pandemic in history, COVID-19 otherwise known as Coronavirus. Continue reading to find out why I did this, what happened, and what I learned.
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