The Freebie Shelf
Downloadable wellness tools for everyday life.
Tools I made just for you
2026 Journal Prompts
Reflect. Reconnect. Realign.
This journal isn’t just a list of questions—it’s an invitation to pause, reflect, and realign with the person you want to become. Inside, you’ll find powerful prompts designed to help you explore your values, reflect on your goals, and set meaningful intentions for the year ahead (and beyond).
Most importantly, you can do it any time of the year Sis.
Prompts to guide you
Explore who you want to become - not just what you want to achieve
Reflect on your capacity, resilience, and what 2025 revealed about your edges
Identify the ONE shift in your daily rhythm that will create the biggest ripple effect
Visualize your future self through the lens of your nervous system and embodiment
Give yourself permission to stop apologizing and take up more space
loved the depth and simplicity
I actually have my own journal that I love to use weekly, and I transferred these prompts to it! I loved the depth & simplicity, this was a great way to begin my new year!
—NICOLE
Super Simple Sourdough
Baking Bread, the Slow and Nourishing Way
There’s something magical about pulling a golden, crusty loaf of sourdough from your oven—especially when you made it yourself. But if you’ve ever felt intimidated by sourdough’s mystique like keeping a starter alive, timing the rise, shaping the dough - this guide is for you.
In Super Simple Sourdough, I’m sharing the exact beginner-friendly recipe and method I learned from a master sourdough teacher (and trust me, if I can do it, you can too!). With just four basic ingredients, simple tools, and a little patience, you’ll learn how to create a beautiful, gut-friendly loaf that feels like a warm hug from the inside out.
What you’ll learn
How to care for your sourdough starter like a low-maintenance pet
The secret to an overnight bulk proof (perfect for busy lives)
How to bake a nourishing, crusty loaf with confidence
Why sourdough is a gut-friendly alternative to store-bought breads
Photos of each step to help you learn!
A comprehensive link list of all the equipment & ingredients you need to get started like tomorrow.
This is the recipe I wish I’d had when I first started baking sourdough, and I’m so excited to share it with you.
—Kaileigh
How Your Gut Changes
in Postpartum
Understand your symptoms. Improve your health mama!
Your digestion feels different since having baby—and it's not just in your head. If you're dealing with constipation, bloating, or suddenly reacting to foods that never bothered you before, your gut microbiome is likely going through its own postpartum recovery. This guide breaks down why your gut shifts after birth (hello, hormone crash + sleep deprivation + antibiotics) and gives you simple, realistic strategies to support healing without adding another overwhelming to-do list.
Topics included
Why pregnancy and postpartum change your gut microbiome
Common gut symptoms after baby (constipation, bloating, food sensitivity, mood changes)
Gentle nutrition strategies that actually fit into your new routine
How to support bowel movements when you're scared to go
The gut-brain connection and why it matters for postpartum mood
When to reach out for more support (you deserve to be heard, not dismissed)
ugh, finally!
“This is the resource I wish every new mom had bookmarked at 2am when they're Googling "why can't I poop after having a baby" or "is it normal to be this bloated postpartum. I also appreciate
Kailes approach”
— CLAUDIA
PNW Farm-toTable Guide
Eating local shouldn't feel complicated - but knowing where to start? That's the tricky part.
This guide is your friendly roadmap to connecting with the PNW food system, whether you're a farmers market regular or you've been meaning to try a CSA for years but didn't know where to begin. Inside you'll find curated lists of local farms, seasonal markets, farm-to-table restaurants, and educational resources across Portland and Vancouver—plus practical tips for shopping seasonally, stretching your budget, and making farm-fresh eating fit into your actual life (not just your Pinterest board).
Topics included
How to navigate farmers markets and CSAs like a pro (even on a budget)
Curated directory of local farms, farm stores, and u-pick spots
Seasonal shopping strategies and simple meal formulas
Farm-to-table restaurants and caterers supporting local growers
Educational programs and food-system organizations to explore
EBT/SNAP access info and community food resources
Real tips for making local food a weekly ritual, not a weekend project
so detailed & easy to use!
“It's not preachy farm-to-table propaganda which is refreshing- it's just a really solid, usable resource that makes you feel connected to where your food comes from without adding another layer of stress to your life.”
—CRYSTLE
Post-Travel Reset Guide
Your Gentle Reboot After Any Break in Routine
Vacations, holidays, or even a long weekend away can be so nourishing for the soul—but sometimes, they leave our bodies feeling a little... out of rhythm. This guide is here to help you realign with your wellness goals but without guilt, restriction, or the pressure to “undo” the joy of your time off.
In this guide, I’ll walk you through simple, practical steps to support your body’s natural detox pathways and restore balance in a way that feels nourishing, not punishing.
What you’ll learn
Whether you indulged in extra cocktails, skipped workouts, or just enjoyed some much-needed rest (and snacks), you’ll learn how to:
Reset your mindset and ditch the guilt
Support your digestion, hormones, and energy
Rebuild simple, sustainable habits without overwhelm
Gently nourish your body—without extreme cleanses or diets
so so simple I love it
This was not at all what I expected, in the best of ways. Kailes is always so down-to-earth and makes approaching topics social media makes confusing so so simple I love it!
—JEAN
Quick Macro Master List
Nourish your body with intention, without overthinking it.
Feeling overwhelmed by what to buy, what to cook, or how to make your meals actually work for your health goals? I created this Macro Master List + Weekly Grocery & Meal Planner to make your life easier—and your plate more nourishing to your body!
Inside this go-to guide
A macro cheat sheet to help you understand how to build a balanced plate
A grocery list builder that takes the guesswork out of shopping
A weekly meal planner to map out your meals with confidence and flexibility
Practical tips on how to choose proteins, carbs, fats, and veggies that work for your body
brought the best results with my health
Kaileigh’s approach to macros is the only one that has stuck with me the longest, and brought the best results with my health, I’m so thankful.
—SHERRON
The Perfect Gym Bag
Ready to feel strong, confident, and prepared every time you hit the gym?
Say goodbye to forgotten gear, sweaty mishaps, and mid-workout frustrations. I’ve curated this Gym Bag Essentials List that’s a complete personally curated Amazon guide to my go-to favorites that make every workout smoother, safer, and more enjoyable.
What’s in the bag
Whether you’re lifting heavy, hitting a class, or just need a few creature comforts, this guide has you covered with:
The exact gear I keep in my own gym bag (from barbell clips to clean-up wipes)
Links to shop my favorites directly—no guesswork or searching required
Thoughtful picks to support your health and your hustle
added to cart immediately
OMG this list has so many things I never thought of but are perfect. Added to cart immediately!
—ASHLEY