Category: health coaching

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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.

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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!

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Emotional Eating

During difficult times, you may find yourself reaching for food to help soothe the uncomfortable feelings. While eating may provide a temporary distraction, eating isn’t the most effective way to deal with emotions. 

Food is great for fueling us & satisfying hunger, but it’s not the best emotional regulator. Food won’t “fix” our feelings, so we want to have other tools in our coping toolbox.

Learning to feel your feelings and discovering healthy & helpful ways to navigate emotions will lessen your need to eat your feelings.

Try these three steps the next time you find yourself turning to food when you aren’t hungry:

1. Pause. Create some space between impulse (urge to eat) and action (reach for food). Give yourself an opportunity to understand what’s beneath the desire to eat.

2. Ask: What am really I hungry for? (Ie: comfort)

3. Choose how you will respond. I like to have my clients create a “happy list” – a list of non-food activities that can comfort you, entertain you and bring you joy. Here are some examples:
• Call a friend
• Journal
• Mediate
• Go for a walk
• Read a book
• Listen to music
• Take a bath
• Paint
• Watch a funny movie, etc.

Uncomfortable emotions are an unavoidable part of life, but there is power is in giving yourself the opportunity to make a conscious choice rather than letting the emotions sweep you away.

If you’d like some 1:1 support, click here!

What’s on your happy list?

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The Power of Your Thoughts

When trying to get healthier or improve an area of our lives, we tend to focus on our actions first. We exert will power to change our behaviors, but then wonder why we can’t stay consistent and why we “self-sabotage.”

I find that most of my clients know what to do to get healthier, but they struggle with consistent execution. I’ve been coaching for 10 years and have noticed a common pattern among nearly all my clients: your thoughts make or break the execution of your goals. So how do we get our thoughts to support us in the pursuit of our goals?

1. Define your WHY.

Why do you want to get healthier? What is your internal motivator? I recommend that your “why” be based on something deeply personal and meaningful to you, such as “I want to run a marathon” or “I want to be healthy for my kids,” rather than an external motivator (ie: what other people think of you). External motivation is often short-lived and unfulfilling, but meaningful internal motivation will fuel you as you work towards your goals.

2. Let your WHY guide your thoughts.

There is a big difference between the thought:” Ugh, I have to exercise today” and “I’m choosing to exercise today because I want to keep my body healthy and active.” The first thought discourages you and the second thought supports your efforts. I don’t know about you, but I’d prefer to have a constant cheerleader in my head rather than a negative Nancy. Keep your thoughts in check and make sure they’re aligned with your WHY.

3. Take consistent ACTION (despite what you feel). If we only did the things we felt like doing, we’d all be in trouble. Motivation fluctuates and you’re not always going to feel like putting in the effort. Take action towards your goals despite how you feel. You’ve made a commitment to yourself, and commitments should be kept. Remind yourself of your WHY and go out and get the job done!

Choose thoughts that empower you > Take daily action towards your goals > Those consistent actions will turn into habits > Your habits shape your life.

#nourishedwellness #nourishedforlife #mindset

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