With my family also heavily involved in Scouting, we keep first aid kits everywhere! Adventures with kids can lead to some little accidents along the way! When you build out your kits, you can make smaller pouches to include in backpacks, purses, and any other location at home or at work. Never be unprepared for anything that might get thrown at you!

If you have not created a first aid kit before, here are a few items you will want to include:

• Non-Stick Pads
• Rolled Gauze
• Waterproof Tape
• Band-aids
• Ace Bandage
• Sam Splint
• Triple Antibiotic Ointment
• Antiseptic Wash
• Acetaminophen
• Ibuprofen
• Antacids
• Hand Sanitizer
• Gloves
• CPR Mask
• Mini Scissors

There may be other items you want to add as your needs dictate, but this will help you get started! Check out our Amazon Storefront to grab all of your First Aid Kit needs!

Pro Tip: Grab some “fun” band-aids! Sometimes something as simple as that can help calm a situation…even when a band-aid may not actually be needed!

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Here are five science-backed habits that prioritize sustainability, not suffering:

• Choose Movement You Actually Enjoy – Research shows that enjoyment predicts long-term exercise adherence better than intensity or optimization. If a routine requires restructuring your entire life, it probably won’t last. Consistency beats perfection. Your body adapts to what you repeat.
• Find Healthy Foods You Don’t Hate – Punitive diets fail because they make eating feel like a chore. Studies show protein and fiber improve satiety, and repeated exposure retrains taste preferences. Experiment until healthy food becomes genuinely enjoyable.
• Use Intermittent Fasting as a Simplicity Tool – Intermittent fasting isn’t magic, but research shows it can improve metabolic markers and simplify eating decisions. If it fits your lifestyle, use it. If it adds stress, skip it. Sustainability always wins.
• Train in Small 30-Minute Pockets – Short, repeatable sessions outperform rare marathon workouts. Research shows even brief accumulated movement improves cardiovascular health and longevity. Small pockets, done often, change everything.
• Anchor Motivation With Kindness, Not Punishment – Positive self-identity reinforces lasting habits. Punitive systems feel effective until success turns every slip into self-criticism. Kindness builds consistency.

Your brain is brilliant, but your body runs on years of evolutionary wiring. It evolved before abundant food, before ultra-processed hyper-satiating snacks, before screens, and convenience. The modern world is not designed for optimal health, so we must plan wisely, patiently, and kindly. Everyone’s path is different. Progress isn’t punishment, it’s practice.

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Think of this as your annual healthcare refresh. Nothing complicated, just a few intentional steps to help you feel prepared and covered as the year unfolds.

Military life changes quickly. A new duty station, a growing family, or even a change in work schedules can affect which TRICARE plan works best for you. Taking a moment to confirm which plan you’re enrolled in and whether it still fits your current situation can prevent surprises later in the year. What worked last year may not be the best option now, especially after a move or life transition.

It’s also important to make sure your information in DEERS is accurate and up to date. Address changes, family additions, or status updates all impact your TRICARE coverage. Even small details can cause issues with appointments or claims, so checking this early in the year helps everything run more smoothly.

The beginning of the year is a great time to schedule preventive care. Annual physicals, well-woman or well-man exams, pediatric checkups, dental cleanings, and vision appointments tend to fill up quickly, especially on or near base. Getting these on the calendar now provides flexibility later when schedules shift or PCS plans appear unexpectedly.

If anyone in your household takes regular medications, the new year is a smart time to review prescriptions and pharmacy options. Confirm refill schedules, dosages, and whether on-base pickup or home delivery works best for your lifestyle. This is especially helpful if travel, training cycles, or a move may be coming up.

For families enrolled in TRICARE Prime, referrals are another important piece to review. Referrals have expiration dates, and understanding which ones are active can help avoid delays or unexpected costs when specialty care is needed later.

If a PCS or extended travel is on the horizon, a little healthcare planning now can make a big difference. Gathering medical records, transferring specialty care, and refilling prescriptions ahead of time can ease transitions and reduce stress during already busy seasons.

Mental health deserves just as much attention as physical health. The new year can feel hopeful, but it can also bring pressure and exhaustion. TRICARE offers access to counseling, behavioral health services, and telehealth options, making support easier to reach when you need it.

You don’t have to tackle everything at once. Even completing one healthcare check-in can help the year feel more organized and supported. Taking time to review your TRICARE and healthcare needs now is a simple way to care for yourself and your family as military life continues to move forward.

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Holly Jolly Recipes:

• Frosty Water
  • Pina Colada Packet
  • Blueberry Syrup
• Mrs. Claus Water
  • Pina Colada Packet
  • Cotton Candy Syrup
  • Cherry Syrup for top
• Buddy the Elf Water
  • Green Apple Packet
  • Sugar Cookie Syrup
• Grinch Water
  • Green Apple Packet
  • Salted Caramel Syrup
• Rudolph Water
  • Tropical Punch Packet
  • Sugar Cookie Syrup
  • Vanilla Syrup
• Winter Wonderland Water
  • White Chocolate Peppermint Syrup
  • Blue Raspberry Packet
• Cindy Lou Who Water
  • Sugar Cookie Syrup
  • All Pink Starburst Packet
  • Cotton Candy Syrup for top

These are so tasty! You can print the recipes off and keep it handy! I hope you will try them all and enjoy them as much as we did! Ready to snag all of these ingredients? Make sure to check out our Warning: Wonderful Waters Ahead section of our Amazon storefront!

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Here are some tips for Healthy Snacking:

1. Eat before you go to a party. Holiday parties seem like they happen every weekend right? Well, try eating a full breakfast, lunch, or dinner (depending on the time of the party) before going out. This fullness will help when you are presented with a table full of sweet treats and snacks.
2. Snack with veggies and fruits. Instead of loading up your plate with sweets, chips and dips, and other high calorie snacks, try and stick to the veggies, greens, and heck even throw in a little ranch! Also, most fruit trays have delicious strawberries, melon, and apples (with a little peanut butter, of course). Sounds boring, I know, but your waistline will thank you later!
3. Choose what you will indulge in. Now I’m not saying don’t eat any cookies or treats at all during the holidays, I know that is impossible for me! So instead, choose wisely on what you will indulge in. Personally, I would choose to eat something that is unique to season and not something I can have any other time of the year. When you know you are going to indulge a little, perhaps make cuts elsewhere little on your morning snack or that extra cup of coffee.
4. Focus on socializing. I mean, that is what holiday parties are for right? You get together, talk, laugh, relive old memories, and create new ones all at the same time. Guess what? All that is calorie free!! Woohooo! Make sure you focus on the social aspects of the party or the holidays in general, because this will eliminate your want to stand by the chip bowl and just eat, eat, and eat some more. I have totally done this…regrets I say, regrets!
5. Exercise. Sounds like a no-brainer, but during the holidays, we get so busy and so exercise isn’t always priority number one. However, all the running around, cleaning, errands, and things of that nature are actually doing you some good! Besides that, taking 10 to 15 min, 2-3x a day to get your heart rate up is also a great way to burn extra calories. Try: squats, lunges, dips, planks, jumping jacks, and sit ups. Mixing together a couple of sets of 10 of each of these exercises (2-3x a day) only takes 10-15min, gets your blood flowing, and somewhat compensates for the yummy treats!

So enjoy this Holiday season in a healthy way!! I promise, you won’t regret it! 

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Veterans Day hits different when you take it to the gym or to 1st Sgts Hill. This year, on the 11th hour, of the 11th day, of the 11th month, I am lacing up again, dropping my bag, and going to throw myself into the Armistice WOD.

If you’ve never done it, picture this: 11 reps. 11 movements. 11 rounds. Push-ups, pull-ups, kettlebell swings, box jumps, burpees…the whole deal. Every year, I do this, and usually by round three, I am already questioning my life choices, but that’s kinda the point. It’s not about being comfortable. It’s about pushing past what you think you can handle and showing a little respect through sweat.

Once I am halfway through, I typically hit that wall. You know the one where your brain says, “Hey, maybe we don’t actually need to finish this?” Yeah. That’s when I will be reaching for my lifeline this time: an OIKOS Protein Shake that I plan to stash in my cooler. Cold. Smooth. Gone in about 20 seconds, and that sip is going to be exactly what I need to shake it off and jump back into the next round.

30 grams of protein. 5 grams of prebiotics. 1 gram of sugar. Zero junk. I’m not big on gimmicks, but this one actually delivers. Chocolate, vanilla and caramel all slap, so I keep them on hand, depending on the mood, and keep them cold. 

By the time I finish the last box jump, I know I’ll be wrecked, sweaty, and weirdly proud. Because that’s what this WOD is about, it’s not just a workout. It’s a grind that makes you stop and think about the people who’ve served, sacrificed, and shown what real grit looks like.

So yeah, this Veterans Day I’ll probably be sore for a week. But I’ll take it. Because a little pain in the gym or up on the hill is nothing compared to what’s been given for us.

Here’s the thing: later almost cost me everything!

When I finally did make it to the doctor, they found a mass the size of a soccer ball inside my ovary. A soccer ball. To this day, I still can’t wrap my head around how something that big had been quietly growing inside me. I didn’t have the kind of pain that stops you in your tracks. I didn’t have symptoms that screamed “something’s possibly wrong,” and that’s the scary truth about ovarian cancer, it can grow in silence until it’s dangerously late.

The Subtle Red Flags

Ovarian cancer is often called the “silent” disease, but the signs are there. They’re just easy to dismiss:

• Bloating
• Feeling full faster than usual
• Changes in bathroom habits
• Nagging stomach or back discomfort

The kind of stuff you chalk up to stress, hormones, or just getting older. I brushed them off. I told myself I’d deal with it later, but ignoring those whispers from your body, or skipping that yearly check-up can give something serious the time it needs to grow.

Hearing my doctor tell me there was a mass the size of a soccer ball inside me was terrifying, but it was also a wake-up call. That appointment….the one I almost canceled for work, may have saved my life.

It reminded me of something we all tend to forget: our health is not optional. It’s not something we squeeze in after the errands, after the deadlines, after the family needs. It’s the foundation that holds everything else up.

While September is Ovarian Cancer Awareness Month, it isn’t just about teal ribbons or statistics. It’s about stories like mine, even if it turned out as not cancerous, and so many others. It’s about reminding each other not to put off the check-up, not to silence the nagging feeling that something might be off. Because “later” is not promised.

If my story gets even one person to make that appointment they’ve been putting off, then sharing it is worth it.

Here’s What You Can Do This Month

• Schedule your annual physical. Even if you feel fine. Especially if you feel fine.
• Know your family history. Genetics can play a big role in ovarian cancer risk.
• Listen to your body. Don’t downplay changes just because they seem minor.
• Talk about it. The more we share these conversations, the more people we reach.

I never thought I’d be writing something like this, but here I am, and I’m grateful. My mass turned out to be benign once it was removed…but that’s not the case for everyone.

So, let this be your reminder: don’t wait. Don’t push your health to the bottom of the list. Make the call. Book the appointment. Give yourself the best chance to keep living your life fully, because nothing…nothing, is worth more than that.

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This isn’t just about statistics; it’s about real people in our community—friends, battle buddies, neighbors, and family members—who may be silently struggling. The good news is, we are never powerless. Recognizing the warning signs, starting the hard conversations, and knowing where to turn for help can save lives.

In this article, you’ll find practical steps you can take if you or someone you love is struggling and a list of confidential, 24/7 resources tailored for the military community. Keep these on hand, share them widely, and remember—you don’t have to face this alone.

Recognize & Respond:

If someone withdraws from friends, changes their sleep or mood, talks about hopelessness or being a burden, or gives away possessions unexpectedly—don’t ignore it.

• Ask directly: “Are you thinking about suicide?”
• Listen without judgment and offer your presence.
• Remove immediate dangers like firearms or medications.
• Encourage professional help and check in often.

Military & Veteran Resources:

• 988 Suicide & Crisis Lifeline – Call or text 988 (press 1 for Veterans Crisis Line)
• Veterans Crisis Line – Call 988 press 1, text 838255
• Military OneSource – 800-342-9647
• TAPS – 800-959-8277

One conversation…one moment of courage, could save a life. In the military, we talk about never leaving a battle buddy behind—and that includes the battles no one else can see. Whether you wear the uniform, love someone who does, or are raising the next generation of military kids, your awareness and willingness to reach out could be the lifeline someone needs. This month—and every month—let’s make sure no one in our military family fights alone.

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Here are some beauty hacks using peppermint oil:

1. Want to give your lips a little bump and boost? Simply add 1-2 drops of peppermint oil to your lip gloss!
2. Acne Spots! They are so annoying and hideous at times! Dab a thin layer of peppermint oil to those pesky spots and let it work its magic!
3. Do you suffer from dandruff? Those pesky little flakes in the hair! Apply some peppermint oil to your scalp, and help eliminate that dandruff!
4. Peppermint stimulates the hair follicles, therefore it can help your hair grow longer! Add some peppermint oil to your shampoo bottle!
5. Oily skin?! No problem! peppermint oil to the rescue! Peppermint oil helps with oily skin and moisturizes very well! Apply some peppermint oil to your skin after showers and watch how vibrant your skin may become!

Consider using peppermint oil in your daily beauty regimen…it may just be the game-changer you need! Stay beautiful and amazing!

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It’s that time of year again – the sun is high, the temps are soaring, and we’re all searching for ways to stay cool, calm, and hydrated. As your friendly neighborhood summer safety enthusiast, I’m here to share my top five tips for embracing the heat while keeping your cool.

Tip #1: Upgrade Your H2O Game

• Ditch the boring bottled water and give Liquid Death a try! This criminally delicious mountain water is not only refreshing as heck, but it also comes in killer, metal-inspired cans that make staying hydrated feel like an absolute party.

Tip #2: Freeze Your Favorite Fruits

• Take your summertime smoothies to the next level by freezing your go-to fruits ahead of time. Toss those colorful cubes into your blender for an instant flavor boost and icy cool down.

Tip #3: Create a Cooling Mist

• Fill a spray bottle with chilled H2O and keep it on hand for a quick face or body refresh whenever you need to beat the heat.

Tip #4: Indulge in Icy Treats

• No summer is complete without a rotation of fruity popsicles, homemade ice cream, and other frosty delights. Make a batch ahead of time for an easy, anytime cool-me-down.

Tip #5: Dress for the Weather

• Lightweight, breathable fabrics are your new best friends. Opt for loose, light-colored clothing to stay cool and comfortable all season long.

So, there you have it, friends – five fun and refreshing ways to make the most of summer while keeping your cool. Now go forth and enjoy the sunshine in style!

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