🏁NKO Club | Vol.13 🐢🐢🐢 Downshifting into December...

01 Wellness Spotlight

“I AM” MANTRA MEDITATION

“The words you speak hold POWER”: we’ve all heard this before. But have you ever considered the power of the words you THINK? Ensuring you surround yourself with action or inspiration-oriented mantras, especially in times of mental distress, can act as a form of stress-relief amongst a chaotic time.

3-5 MIN “ I AM” MANTRA MEDITATION

1) Sit comfortably in a quiet space with minimal distraction. If in a public space, bathroom stalls, inside the car, or even in a dressing-room closet can be helpful)

2) First, allow yourself a deep exhale. Following the release of all your breath, inhale slowly and begin saying or even thinking your personal mantra.

3) Use an “I AM” statement to repeat such as: “I Am Safe.” “I Am Strong” “ I am Worthy”, “I Am…etc,”

4) Repeat chanting or thinking your personal “I Am” statement through a series of slow, deep inhales and exhales.

5) If your thoughts or distractions begin to stray, tell yourself “that may be, but right now.. I AM (x)” and REPEAT the I AM mantra, stay on track.

6) After 3-5 Minutes, take a moment to notice your mental clarity, your reduced heart rate, and your more confident or comfortable demeanor.

For me, I always use my father's words: “I AM SAFE”, “I AM WORTHY”, “I AM READY” I AM NEVER KNOCKED OUT” and find serious calm and success with these I AM statement meditations.

I also love to wear my NKO Club Merch on the particularly challenging days when I know my brain can use every special physical reminder as well. I hope this little practice can support you in chaotic moments as much as it does for me.

03 Podcast Recap:

it was a WILD ride last week on the pod with Galey! From her foot injury and WEIRD dating experience to my opening up on sharing some deep inner thoughts I’ve been struggling with regarding this time period between my last “role” and Peloton and the one I am building set to launch in 2025…we WENT there. A little clip is below but be sure to listen to the “Walking On Broken Glass” episode HERE for a laugh, maybe some tears, and definitely some good talk.

04 Shopping
Holiday GIFT GUIDES ARE HERE! From bigger splurges, lululemon for Him & Her, Gifts under $30, holiday outfits, etc. I’ve got you covered to take the stress out of gift shopping!

Shop my LTK site for more.

06 Nutrition

One Pan Italian Chicken Rice

Ingredients

• 4 tsp paprika 

• 2 tsp dried oregano

• 2 tsp dried thyme

• 1 Tbs  minced garlic

• 1 Tbs  onion powder

• 1.25 lbs thin cut chicken breasts

• 2 Tbsp avocado oil

• 1 yellow onion, diced

• 1 cup long-grain white rice (uncooked)

• 1.75 cups chicken bone broth 

• salt & pepper (to taste)

• 1 Tbsp chopped parsley (optional garnish) 

Instructions

• Combine the paprika, oregano, thyme, garlic powder, onion powder, salt, and pepper in a small bowl. Coat both sides of the chicken breast in the seasoning mix.
  

• Add 1 Tbsp avocado oil  oil to a deep skillet and heat over medium. Once hot, swirl to coat the surface of the skillet, then add the chicken breast. Cook the thighs for a 1-2 min on each side, or until browned. The chicken does not need to be cooked through at this point (it will finish cooking in the rice & broth)!
  

• Remove the browned chicken to a clean plate. Reduce the heat to medium-low, add an additional 1 Tbsp avocado oil to the skillet, then add the diced onion. Sauté the onion for about 5 minutes, or until softened. Next, add the fresh minced garlic and cook 1-2 minutes or until fragrant. Optionally, you cn also add more of the original seasoning mixture.
  

• Add the uncooked rice to the skillet and continue to sauté for 1-2 minutes more to toast the rice. 
  

• Add the chicken bone broth to the skillet and briefly stir to dissolve any remaining brown bits from the bottom of the skillet. Increase the head otherwise medium-high heat until the rice and bone broth begins to boil.
  

• Once boiling,add the chicken breasts back into the rice/broth mixture.  Place a lid on the skillet and remove the heat to low/simmer.
  

• Let simmer for 20 min or until the rice & chicken are fully cooked through.
  

• Finally, remove the lid and fluff the rice around the chicken. Garnish with chopped parsley, or if desired, some fresh parmesan! Serve and enjoy!

WANT TO NOMINATE SOMEONE FOR THE SPOTLIGHT?

Follow @NKOclub on IG and fill out this NKO Club Nomination form to submit a friend and fellow club member for their rightful place in the spotlight!