1/25/2019 0 Comments
Do you need some help in getting some SMART goals in motion?
Hoping to lose some weight, start exercising, or eat healthier but feeling overwhelmed by all the conflicting information out there?
Do you want to feel like you're living your life with purpose, emotional wellness, and productive habits?
Then you will love this new coaching format.
3 Sessions with me
One on One Coaching
You pick the topic, we set the goals together, we make a focused plan, and you jump right on in!
$195 total, $65 a session
Click here to contact me for more info or the get started
What is Bulletproof Human Potential Coaching? Click here for more info.
9/28/2018 0 Comments
A Quick Intro to Biohacking
What is Biohacking?
Although this may seem like a simple question, there are a lot of aspects to this movement of people taking charge of their own unique biology.
There are some people on the cutting edge of this movement. While what they are doing is very interesting and will probably influence how we look at self care in the future, it can make it seem like you need to invest a huge amount of time, money, and energy to get any results. That simply isn’t true.
If you break it down, it really does mean that you are hacking your own biology. You are finding different ways to improve your human experience by tweaking your environment, daily habits, nutrition, movement practices, and thought patterns- just to name a few.
You can go with the high tech route, using technical gadgets and testing as well as smart drugs or new treatments. Some examples would be the oura ring, the muse headband , or cryotherapy.
You can also start with a simpler (cheaper) route by improving their sleep habits, adopting a meditation practice, becoming fat adapted (keto), adding in some Bulletproof coffee, or trying some intermittent fasting- then tracking their results and personalizing it as they go for optimal effects.
Or- you can mix and match!
Who does it?
I think on some level, everyone who is interested in feeling better or living a healthy lifestyle is doing to some extent. You don’t need a huge budget or the latest gizmo to make small, incremental changes that ultimately enhance your health and overall well being.
How do I do it?
You can try changing some of your habits one at a time, and tracking your results. See what gives you the most effective changes and then keep adapting different things until you get to what you might feel is an ideal balance of effort, results, and practicality.
For example, if you were to focus on your sleep hygiene or habits you might start by deciding how much sleep you want to get every night. Then, try setting and ideal bedtime (10pm) and an ideal wake time (6am.) Do that for a week, keeping a journal of how it goes. After about a week, look at how it is going and adjust it so that it works a bit better for you. Once you get that pretty set you might want to look at screen time, how you wind down or get ready for sleep, eating times etc. etc.
If that sounds interesting but daunting to do on your own, you can hire a life-coach. Our job is to understand your goals, facilitate strategies to achieve them, provide accountability when desired, and adapt or reroute when needed. Usually, you commit to a minimum of 6 sessions and meet on a consistent basis in order to get the most out of your investment.
Want to know more about how that could work for you?
Click here to connect with me.
I offer everyone a free introductory life coaching session. It gives you a feel for what the process is like and if we might be a good fit.
8/31/2018 0 Comments
How to Reduce Stress and Feel Better About Your Mental Health Through Self-Care
Check out this post by guest author Susan Treadway of https://rehabholistics.com/.
When life starts to get out of hand, you sometimes just have to stop and smell the roses to gain perspective. But you don’t have to reach a breaking point before you allow yourself to do this. If you instead practice self-care on a daily basis, you can drastically reduce the amount of stress, depression, and anxiety in your life.
Self-care doesn’t even have to take up that much time in your day. Sometimes, just taking five minutes to check in with yourself can make all the difference.
Meditation provides a structure where you can pause your day to reflect and check in with yourself. Although the goal of meditation is to turn off your thoughts for a few minutes, there is no right way to meditate. You can spend five minutes or an hour doing it. You can be sitting, laying down, or walking. And if your mind wanders, that’s okay too. Psychology Today notes that practicing daily increases your ability to regulate your emotions and cope with stress.
If you are having trouble building the habit, try creating a space for yourself in your home. The area should be simple but private. Keep the space uncluttered, and decorate it with objects that help you relax, like smooth stones, flowers, or candles. The goal is to create a soothing place you want to retreat to.
Learn to Set Boundaries
Sometimes, the hardest thing to do is say “no” to someone. Whether that’s to taking on extra work from your boss or going out with friends when you really could use a night in, it’s not easy. However, if you always say “yes” to everything, the pressure will build until you can’t take it. This is why it’s important to set boundaries and learn to protect your relaxation time.
Do not take on more work than you can handle. Your boss will respect you for speaking up. Remember, they do not want your performance to suffer, because it will reflect badly on them too. If you need a night relaxing in front of the TV, it’s okay to turn down drinks with your friends.
You can even do this in small doses, according to the Huffington Post. When you feel overwhelmed in the moment, give yourself a minute to breathe by taking a short walk around the block or organizing your desk. Walking away allows you to refocus and tackle the problem with fresh eyes.
Take Care of Your Physical Health
Physical and mental health go hand in hand, which is why it’s necessary to build healthy habits. Sleep is perhaps the most commonly neglected health practice. Though it’s not always easy to head to bed at a reasonable hour, you should be getting 7-9 hours of sleep a night. Try turning off your electronics and unwinding by reading a book to help you fall asleep.
It’s also important not to self-medicate with drugs or alcohol, whether you’re trying to solve a stress- or sleep-related issue. A glass of wine a couple of nights a week is usually a perfectly safe way for people to unwind after a long, anxiety-filled day. However, relying too much on substances to reduce your stress can be a slippery slope to bigger problems (like addiction) which can be a direct threat to your physical and emotional health.
Your diet needs to be a balance of brightly-colored fruits and vegetables, lean proteins, and whole grains. In order to keep what you’re eating in check, Health Magazine recommends planning your meals in advance and surrounding yourself with healthy snacks.
Exercise should not be neglected, either. The average adult should aim to work out five times a week with a combination of aerobic and strength training. This will help you maintain your weight and keep your muscles active. To help you break a sweat, pick activities you enjoy, and consider signing up for a class.
This does not mean you can’t indulge in the occasional cookie or stay up late and have a night out on the town. Being healthy is a lifestyle; let the indulgences be just that.
Keep the Stress at Bay
Life does not need to be a sprint. With so many things to do and so many people to see, it can be tempting to just go from one thing to the next without stopping, but take the time to slow it down. Not only will this make stress manageable, but you’ll be healthier for it.
by Susan Treadway of https://rehabholistics.com/.
Photo courtesy of Unsplash.
8/10/2018 0 Comments
What is it and how can it help you?
Reiki is an incredibly simple yet powerful method that can enhance your life in many ways.
According to the International Center for Reiki Training, “Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.”
To read the full overview of Reiki from this source, please click here.
Here are just a few possible benefits:
You can get a Reiki session from a practitioner and/or learn how to perform Reiki on yourself.
It isn’t a religion, and is very accessible even if you’re not familiar with or a believer in energy work.
Although you may feel skeptical, I whole heartedly encourage you to remain open minded and give it a try!
I was regularly practiced reiki many years ago when I was working as a massage therapist, but it somehow disappeared from my life as I was focused other things. I recently revisited and re-certified in this technique. I continue to be amazed by the subtle effects in my life and body as well as the massive improvement in my ability to meditate.
Want to learn more or try it?
Contact me and we can go from there!
7/6/2018 1 Comment
It seems like it should be so simple and easy. Right?
But, most of us struggle to really get the hang of healthy, effective breathing mechanics. There are so many different ways to do it and cue it, it can get really confusing.
This is an image that I find very helpful. You see the person inhaling and exhaling. The trampoline represents the pelvic floor, where our core originates, and the bell is the ribcage.
In Pilates, we want to find some synchronicity or coordination between our breathing and our core activation. The idea of the diaphragm drawing down towards the floor as we inhale, then drawing up towards the sky as we exhale can facilitate activation of the pelvic floor and internal lift. It can also help us steer clear of unnecessary neck and shoulder tension.
Want more help with this?
Check out these videos…click here
Last month, I sent some info about a possible retreat in November. Due to construction at the resort, we have moved it to May 2019.
I am so excited to share this exciting opportunity with you!
This Biohacking & Nourishing Movement Retreat in May 2019 is a chance to rest, renew, and upgrade your life with me in paradise.
For more info, click below:
Registration is now open! There’s even an early bird discount, payment plan available, and a special treat for the first 4 reservations. We only have room for 12 participants max, so act now if you’re interested….
I am considering hosting a retreat in early November in Punta Mita, Mexico. The location and services offered would be an amazing way to get ourselves ready for the holidays and the new year. Click the link below to check it out, the pictures are fantastic!
For more info, click below:
Want to join me?
I’d love to get an idea of who might be interested.
If this exact description or timing doesn’t work for you,
please feel free to let me know what might.
3/16/2018 0 Comments
Want to Know More About Fascia?
One of my favorite experts just did a 2 part interview about fascia. It is very interesting- she covers a lot of ground and answers some very common questions in a clear, palatable manner.
Here are the Links:
3/2/2018 0 Comments
Gratitude as a Practice
Did you know that actively practicing gratitude literally rewires your brain to default to positive thinking? There are are many ways to cultivate and express gratitude. A few of the simplest that come to my mind are:
- a gratitude jar
- sharing 3 reasons you are grateful with a loved one
- meditation (breathing and immersing yourself in feelings of gratitude for a few minutes)
You can also make up your own way to recognize and honor feelings of gratitude.
Can you pick one that you can commit to doing every day for 2 weeks? I encourage you to try it, as you begin to feel the positive feedback it will help keep you motivated. I would suggest that you keep it simple & practical, and to be really honest about what you can feasibly do every day in order to set yourself up for success rather than failure.
Want more info?
Check out this podcast with UJ Ramdas. (click here)
Read this post that suggest 11 ways to build gratitude . (click here)
Need some help getting going or interested in Bulletproof Life Coaching?
Contact me for a complimentary first session at email@example.com or 602-614-0675.
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