Health & Lifestyle Overhaul Checklist!

Transform Your Health & Lifestyle!

Today I’m sharing a rundown of everything I did to completely overhaul my health and build the healthy lifestyle I now enjoy! I’ve compiled this list over the years of my training, research and experience as a Holistic Health Coach. I guide my clients through this process, and of course, as each individual is unique, the protocols are tailored to meet specific health concerns and goals (ie: managing a health condition, healing the gut, balancing hormones, etc.). While there are more specifics to be considered, this is a great checklist to move you towards better health and an improved overall lifestyle!

Make no mistake, this is not meant to be an overnight process. Change does not need to happen all at once. In fact, this took me YEARS, but I simply focused on ONE area at a time and kept going down the list. So please don’t allow overwhelm to stop you from getting started. Start with what feels most doable to you – maybe that’s getting more sleep, drinking more water, or adding in one new vegetable this week.

And while I am fully aware that not everyone has the same resources or access to healthier options, I encourage you to do what YOU can. Let go of all-or-nothing thinking and realize that ANY change you make to support your health is progress worth celebrating!

Remember, you and your body are on the same team and share the same goal. When you do your part to support your body by building a strong, healthy foundation, you can trust that your body will do the rest. This is what “Nourished Wellness” is all about! 

Choose ONE thing ⬆ that you’d like to start working on! And if you’d like 1:1 support & guidance on your journey to create a healthier lifestyle, click HERE to schedule a free Virtual Health Coaching consultation.


What can you expect from working with a Health Coach?

Here are just some of the benefits you can expect from working with a Health Coach:

•You feel less confused about what the heck to eat. There is a ton of conflicting nutritional information out there. It’s overwhelming, really. However, health is not one-size-fits-all and all of these trendy dietary approaches are not tailored to your unique needs. A Health Coach will help you navigate all the nutritional noise and nail down an approach that works best for you and your body.

•Your energy increases. 3pm slump? Irregular sleep patterns?  A Health Coach will help you optimize your nutrition for steady energy throughout the day and create an evening routine for stellar sleep.

• You handle stress like a boss & become a self-care pro. It’s no secret that stress is a serious detriment to one’s health. By learning tools to manage and alleviate stress, and making self-care a priority, you’ll improve your health, your relationships and feel happier overall.

•You save $ on medical bills. Taking ownership of your health can truly pay off down the road. Whether you’re managing an existing health condition or taking proactive preventative measures, knowing which foods boost immunity and reduce inflammation can be crucial for restoring and maintaining good health. I cannot tell you how many of my clients’ doctors have been impressed by dramatically improved test results.

Your relationship with food improves. Do you have funky feelings about food? Maybe you have an “all-or-nothing” mentality, fluctuating between deprivation and overindulgence. Or maybe you struggle with food guilt. A Health Coach will help you navigate food choices in a balanced and sustainable way. Restrictive diets go out the window as you embrace flexibility with food, so can eat foods you love, while still moving towards your health goals.

•You befriend your body. Your body is communicating with you constantly via subtle cues and symptoms, but it’s likely that you’re missing the messages. Learning how to tune in to your body’s signals will help you make better choices and support your health long-term.

•You become more consistent & build better habits. Do you constantly vow to make changes, but find yourself falling off the wagon after a few short weeks? Making changes to your lifestyle isn’t easy, and you’re not always going to feel motivated. A Health Coach will hold you accountable and support you throughout your journey. Having a Health Coach can be the difference between throwing in the towel and achieving your goals.

• You become inspo for your loved ones. When people notice how much better you feel from the positive changes you’ve made to your lifestyle, they will be inspired to follow suit. And if you’re the chef of your home, incorporating healthier foods will benefit your entire family.

• You feel confident AF! As you work with your Health Coach to create new healthy habits, you will gain trust and confidence in yourself to make choices that serve you. Realizing that you have the power to change your health can transform the way you approach your life!

Your health is EVERYTHING and having personalized attention, guidance, accountability and support from a Health Coach are so beneficial in creating a healthier you.

Ready to get started? Click here to set up your Free Consultation!


adrenal fatigue

adrenal fatigue 1

Adrenal fatigue is unfortunately very common these days. As a whole, people tend to be under more stress, sleeping less and exposed to more toxins than ever before.

Your adrenal glands are responsible for balancing the hormones in your body, which are essential for daily function, and they play a crucial role in stress response. During high-stress situations, the adrenals release adrenaline, the fight-or-flight hormone, and slow down other system, like digestion, to focus all of the body’s energy on survival. Which is why eating when you’re stressed out is not the best idea…

What causes the adrenals to burn out?

  • Chronic stress (psychical, mental and emotional)
  • Environmental toxins
  • Lack of sleep
  • Poor dietary choices

All of these tax the adrenals, and over a prolonged period of time, can lead to adrenal fatigue.

Symptoms of Adrenal Fatigue:

  • Anxiety
  • Lack of focus
  • Irritability & mood swings
  • Exhaustion
  • Racing thoughts
  • Cravings, especially for sweet and salty foods
  • Difficulty sleeping
  • Hormonal Imbalances

Also, many of those with adrenal fatigue will describe themselves as feeling “tired, but wired.”

How to support your adrenals
Stress Management – Since your adrenals react to stress, this is a biggie. Make sure to carve in some “me time” every day! Meditate, do yoga, go for a walk, read a good book, listen to music, laugh daily.adrenal fatigue 1 Sleep – Aim for 8 hours of quality sleep every night. Try to get in bed around the same time each night and get yourself on a consistent sleep schedule. 

Avoid caffeine – Not only does it affect your quality of sleep, but caffeine prompts your adrenals to release the same stress hormones that it does in response to a stressful situation.

Reduce your sugar intake – Especially artificial sweeteners and processed sugar in cereals, candies and desserts. Opt for natural sweeteners like stevia, raw honey or pure maple syrup.

Choose to whole foods – The majority of processed foods contain artificial ingredients and additives and refined sugars, grains and oils, all of which are void of the nutrients your body needs to function optimally. It’s best to stick to nutrient-dense whole foods like vegetables, fruits, avocado, coconut and olive oils, whole grains, nuts, seeds and quality proteins.
adrenal fatigue 2

Incorporate adrenal-supporting herbs and supplements into your diet – Magnesium, Ashwagandha, B-vitamins, Holy basil and Fish oil all can help restore and repair your hard-working adrenal glands.

Focus on making lifestyle changes that will improve your health and well being for the long-term.

I’d love to help you! If you’re interested in one-on-one health and nutrition coaching, send an email to!

Be well,