Women Who Win: Take Charge of Your Career & Your Wellness!
Fuel Your Success, One Bite at a Time - $100 Off a Functional Nutrition Consultation!
She Means Business
Empowering Women for Career Advancement: Let’s Talk Action!
Despite comprising nearly half of the workforce, women held only 24% of C-suite positions in the U.S. as of 2022, and the numbers are even less favorable globally. While it's clear that organizations need to step up their game in promoting gender equality, the influence of individual autonomy is undeniable. What can we do?
1. Let Go of Loyalty: Many women feel indispensable, which can trap them in roles that stifle growth. Focus on our own empowerment rather than worrying about how others will cope.
2. Be Fearless: Create your own tables if they can’t find a seat at existing ones. Confidence and tenacity are your best allies!
3. Start Your Own Business: With nearly 13 million women-owned businesses in the U.S., entrepreneurship is a powerful pathway to leadership.
4. Own Your Title: Own your success. Stand tall and clear in your accomplishments.
5. Network Intentionally: Building relationships with decision-makers is crucial. Don’t leave your career trajectory to chance.
Call to Action: So, what are you waiting for? It's time to take charge of your career! Start implementing these strategies today. Whether it's asking for that promotion, pursuing a mentor, or taking the leap into entrepreneurship, remember: you have the power to shape your career path.
Let’s support each other in this journey. Share your experiences, ask for help, and build a network of women who uplift one another.
Sources:
- Women in the Workplace 2022 Report, McKinsey & Company
- Forbes Coaches Council Women Coaches Group
Biohacks
Analysis Paralysis
Feeling stuck in decision-making limbo? Welcome to analysis paralysis—that frustrating state where overthinking turns simple choices into overwhelming dilemmas. Whether it’s picking a flight or just choosing what to eat, the fear of making the “wrong” decision can lead to endless research, self-doubt, and, ultimately, inaction. According to registered psychotherapist Natacha Duke, this cognitive gridlock is often tied to anxiety, ADHD, or depression, but even those without a formal diagnosis can fall into its trap. Signs include excessive data collection, fear-driven indecision, and mental exhaustion. If left unchecked, it can lead to stress-related symptoms like insomnia, migraines, and even digestive issues. But the good news? You can break free.
The key to overcoming analysis paralysis is to simplify decisions, trust yourself, and get comfortable with uncertainty. Start small—give yourself five minutes to choose a shampoo or a dinner spot. For bigger choices, remind yourself of past wins and avoid drowning in too many options. Over-researching? Set limits. Fearful of making the “wrong” choice? Re-frame your thinking—most decisions aren’t life-or-death. If decision fatigue hits, step away, breathe, and reset with a walk or meditation. And if indecision is taking a serious toll on your well-being, don’t hesitate to seek professional support. Life moves forward when you do—so, go ahead, make that call.
(Source: Cleveland Clinic)
Femtech
Peri: Redefining Perimenopause with Cutting-Edge Wearable Technology
Navigating perimenopause can be overwhelming, but Peri is changing the game. As the first-of-its-kind wearable device, Peri passively tracks perimenopausal symptoms from the surface of the skin, capturing objective data to provide personalized insights. This innovative approach empowers women to manage their health with real-time tracking, shareable reports, and tailored guidance for both clinical and lifestyle decisions.
Key Features:
Discreet & Comfortable: A small, rechargeable sensor secured with a proprietary adhesive for 7-10 days of continuous wear.
Real-Time Monitoring: Continuously tracks symptoms and lifestyle factors to generate actionable insights.
Personalized Guidance: The companion app delivers data-driven recommendations to help users optimize their health.
Clinically Supportive: Generates shareable reports to facilitate informed medical decisions with healthcare providers.
Check out their website for more information!
Sources:
The Verge: Peri at CES 2025
The Graceful Journey – Growing Up from Infancy to Young Adult
Mom Guilt
Mom guilt is a relentless companion for many women juggling work, family, and personal well-being. As Dr. Melissa Young explains, the pressure to do it all—while doing it perfectly—can lead to chronic stress, anxiety, and even resentment. Society rewards busyness, but constantly withdrawing from our energy bank without making deposits leaves us running on empty. Much like the oxygen mask analogy on an airplane, self-care isn’t indulgence—it’s a necessity. When women prioritize even small acts of restoration, they model healthy habits for their children, fostering a more balanced and resilient family dynamic.
The key to overcoming this cycle starts with small, intentional changes. Dr. Young recommends simple but effective self-care strategies: a five-minute walk, a warm Epsom salt bath, a chat with a close friend, or even a mani-pedi. These micro-moments of relief help reset the nervous system and reduce stress hormones like cortisol. Scheduling self-care—rather than waiting until burnout strikes—ensures it becomes a consistent, guilt-free practice. Over time, these small steps create a ripple effect: women feel more fulfilled, their families benefit from a calmer presence, and societal norms begin to shift toward valuing self-care as essential rather than optional.
So, here’s your call to action: Start today. Choose one small act of self-care and commit to making it a habit. And if stress and guilt are overwhelming, don’t hesitate to seek support from friends, family, or a healthcare professional. Prioritizing your well-being isn’t selfish—it’s the bluprynt for a healthier, happier life.
Young, M. (n.d.). Mom Guilt and Self-Care Strategies. Cleveland Clinic Health Essentials Podcast. Retrieved from
Vital Bites
We’re excited to feature a guest contributor this week, Valerie Penz! She is a Board Certified Functional Nutrition Practitioner. Today, Valerie Penz shares insights on eating practices, offering valuable perspectives for all of us. She’s also extending an exclusive offer to our readers! $100 off a New Client Package- with code HerBluprynt when scheduling, links below.
Ditch the Diet – establishing a Primary Eating Practice
By Valerie Penz, Guest Contributor
For many, the word diet is indeed a 4-letter word that carries a negative connotation—often feeling like a punishment for past choices with an extreme set of rules to follow. But true nourishment doesn’t focus on restriction; it’s about embracing the incredible relationship between our bodies and the healing power of food. Instead of viewing our diet as something to scoff at, let’s re-frame it as a delicious way to fuel and support our well-being.
A primary eating practice does just that, serving as a mindful guide for our consumption habits. This individualized approach should be a direct reflection of your intentions. It includes filling your kitchen with the foods that best align with your personal health and wellness goals. These goals may include a reduction in symptoms such as headaches, fatigue or joint pain or it may be a desire to increase your longevity – adding life to your years.
You are far more likely to see positive, lasting change when you do just a few things consistently versus many things inconsistently.
But where does one begin to establish their personal primary eating practice?
One person’s primary eating practice may include avoiding dairy or gluten based on a history of digestive distress while another person may choose to include whole grains versus refined grains. When working with clients I often recommend increasing their whole living food intake – at least one with every snack and 2 with each meal. Whole living foods include fruits, veggies, nuts, seeds, legumes, whole grains and leafy greens.
Your primary eating practice may also include a few non-negotiables. This could mean a stronger commitment to avoiding harmful choices such as:
• Deep fried foods - instead of opting for French fries or potato chips with a sandwich, choose a side salad, cup of soup or vegetable d jour.
• Added sugar beverages - avoid flavorings at your coffee shop and ask for real cinnamon powder to be steamed directly into your latte.
• Ultra-processed items – these are any product that contains 2 or more ingredients you can’t buy at the grocery store and cannot recreate in your home kitchen – think Twizzlers or Pop Tarts.
Establishing a primary eating practice leaves the space and flexibility for a special event, unique circumstance or other aspect of life that even the most diligent label-reading, food prepping super fem needs from time to time. Need help establishing your primary eating practice, links below.
About the Author
Valerie Penz, owner of Holistic Health by Valerie, LLC, is a Board-Certified Functional
Nutrition Practitioner. She provides Telehealth consultations for children and adults, helping
them address various health and wellness concerns through targeted nutrition, stress
management, toxin reduction, and intentional movement.
In addition to her practice, Valerie is available for speaking engagements of all sizes and
corporate wellness programs. She is also the author of Deliciously Holistic, a
cookbook featuring simple, affordable, and delicious recipes made without dairy, gluten, or
refined sugars. Take a look at the website Holistic Health by Valerie.
What are your thoughts on this topic? Reply and let us know!
Banking on You: Financial Freedom Starts Here
Closing the Wealth Gap: Financial Strategies for Women
Women face unique financial challenges, from the wage gap and career interruptions to managing work, family, and household responsibilities. But there are clear strategies to overcome these obstacles and achieve financial security.
1. Push to Earn What You’re Worth
Many women hesitate to negotiate salary offers, missing out on significant earnings. Negotiating a higher starting salary or requesting a performance review after six months can help secure better compensation. Women who negotiate earn more in the long run. (Source: Forbes)
2. Make Up for Career Breaks
Career gaps, often for caregiving, can hinder retirement savings and growth opportunities. Mitigate this by setting up a spousal IRA or utilizing tax-advantaged accounts like 401(k)s and health savings accounts to continue contributing to your retirement while on a break. (Source: Charles Schwab)
3. Invest for Longevity and Growth
Women typically live longer than men, making it essential to invest early. Diversifying your portfolio and working with an advisor ensures your money works for you, helping you weather financial challenges and secure a comfortable future. (Source: Morningstar)
4. Plan for Healthcare Costs in Retirement
Healthcare costs in retirement are a significant concern. Women, on average, will spend $38,000 more than men on healthcare in retirement. Start planning early for these costs, including long-term care insurance and other savings options, to avoid surprises later. (Source: AARP)
5. Know Your Priorities & Take Action
Define your financial goals—whether it's early retirement, funding education, or starting a business—and create a plan to achieve them. Clear priorities and a solid strategy empower you to take control of your financial future. (Source: Forbes)
6. Don’t Let Busy Schedules Derail Your Finances
Balancing a career and family can make it hard to focus on investing. making small adjustments like switching to low-fee investment options can yield significant returns. Prioritize your financial health, even with a busy schedule. (Source: Investopedia)
By negotiating your salary, investing early, and planning for long-term expenses like healthcare, you can bridge the wealth gap and secure your financial future. The choices you make today will shape the life you live tomorrow.
Thank you for reading this edition of our newsletter! The insights and resources shared are exactly what every woman needs to make empowered, informed decisions. Don't keep this valuable knowledge to yourself—share it with the women in your life. By passing it along, you’re helping create a stronger, more informed community where women thrive together. Let’s empower each other—share this now!
With Gratitude,
Bina