I invite you to read my story, and the please, reach out! Your first consultation is a free, no-strings-attached conversation for you to learn more about how I can help you focus on your life’s true purpose.
I highly recommend spending some time each day with your feet above your head and heart. Try viparita karani or modified legs on a chair or sofa for calm and restoration. Or try an arm balance posture like a handstand or tripod not only to quiet the mind and heal the body but also to strengthen and just for the fun of it.
With regular repetition, research shows affirmations transform the brain. Mainly, affirmations activate the reward center of your brain, decrease stress and rumination, increase hopefulness and problem-solving skills, boost confidence, calm nerves, and successfully treat low self-esteem and, in some cases, even depression.
Many of my clients seek coaching because they want support around letting go of sugar and processed foods. They want to work with a wellness coach who knows both the challenges and multiple benefits of living this clean, healthy lifestyle. These benefits are increased energy, immune support, weight stabilization, younger-looking skin, and improved mental health.
I generally work with my clients for three months. At the three- or four-week point when they start making progress towards their goals, my clients sometimes become fearful of backsliding or forgetting how unhealthy and lethargic they use to feel. At that point, I ask them to imagine what their before-coaching-self would say to them now. Or how would their before-coaching-self regard the progress they have made? Sometimes I ask them to put their before-coaching-glasses on and look through those lenses and tell me what they see now.
Walking outside in the winter is beneficial because it increases your vitamin D levels, regulates your circadian rhythm, adds to your state of wellbeing, increases your intracellular anti-cancer proteins, converts your white fat into calorie-burning brown fat, and the cold air flushes bacteria out of your airways and lungs.
My clients often ask me how much water they should drink each day. Is it 8 cups? Or even a gallon a day? Yes, water is a large component of our overall body mass and it’s essential to our health and wellness. So, how much should we be drinking each day?
Charles Duhigg, author of The Power of Habit: Why We Do What We Do In Life and Business, defines a keystone habit as “changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” Think of a keystone habit as a pebble thrown into a pond that creates multiple ripples or additional benefits in your life. For my clients, getting their food in order is a keystone habit that automatically carries over to other areas of their lives.
In this blog I talk about bright light therapy lamps, or as they are more commonly known as happy lights or conversely SAD lights where SAD stands for or seasonal affective disorder. Light therapy lamps work because our brain's chemistry and body-clock are affected by light. Light stimulates hormones and neurotransmitters that greatly influence our overall feelings of well-being.
A month ago I purchased the RedRush 360 Classic red and near-infrared light therapy lamp from the Red Therapy Company. According to their website, this lamp is: “The ultimate personal red therapy body light to help you look better, feel better, and perform at your best.” In this blog, I discuss the benefits and protocals of adding red and infrared light therapy to your wellness tool kit.
When someone discovers I’m a whole-food plant-based eater, the most often asked question is, “Are you sure you’re getting enough protein?” Depending on my mood and my relationship with the other person, I either answer politely, "Oh, yes, I eat enough protein. Thanks for your concern!” Or teasingly, “Well, I think I do. How much protein do you think I should eat?” 😉 And that last answer is a sure-fire way to change the topic of conversation because most people don’t really know how much protein a person should consume!
Have you heard of the behavioral psychology concept called intermittent reinforcement? Well, usually, when I explain this to my clients, their initial reaction is, "Oh no! I’m a lost cause!" Ha! Of course, they’re not a lost cause, and I explain why in this blog.
Most of the time when I try to praise my clients for a job well done or when I want to explore how they attained a goal that only a short while ago felt out of reach they will almost always, without fail, interrupt me with something like, “Sure, it’s great but…” or, “Yeah, Liz, I hear you, but….”
One of the most effective exercises in my coaching toolbox and a client favorite is the permission-giving thoughts assignment. In a nutshell, I ask my clients to write down the habitual thoughts they tell themselves that allow them to break their healthy new habits, their new commitments, their goals. Then I ask my clients to write down the answers to when I give into the permission-giving thought, this happens and when I don’t give in to the permission-giving thought, this is what happens.
Do you remember that somewhat cheesy, albeit adorable ad, from the 70’s and early 80’s asking parents if they’ve hugged their kid today? Well, in this blog I explore how to develop a relationship with your inner kid (and spoiler alert hugging works! ;)) and why that’s important if you want to joyfully achieve your health and wellness goals.
Lately, I have been focused more so than ever on supporting my clients to love and accept themselves in the present moment. Yes, even in the coaching moment where we are exploring ways to make the lifestyle changes they desire because no one dislikes themself into change. Typically, my clients don’t hire me and then say, “I accept myself completely, now can you help me with my health and wellness goals?” No, that never happens, so, I have my work cut out for me!
Do you often want something a certain way or need to find the correct way to accomplish your health and wellness goals? Or, are you fixated on “when it looks like this, then things will be perfect?” In this blog, I suggest ways to climb out of that “box” of black and white thinking.
In this blog, I invite you to take a look at your health and wellness goals and your current habits and ask yourself what your motivator is. Are you motivated by self-growth or self-improvement and why does it matter?
When was the last time you allowed yourself to ask for what you wanted? Have you ever simply looked at your life and said, "Hmm, what would it take to create more ease, fun, connection, or joy in my life?” Well, I did it! Over the last two weeks, I did three cool things, all in the spirit of acting on a want or desire. I allowed myself to ask for what I wanted in the hopes of creating more ease, fun, connection, and joy in my life.
Last week my mastermind group received an email from one of the four members saying that although she appreciated her time with our group she’s ready to move on. This woman who wants to leave our mastermind group and all of us are in charge of creating the support we need and sometimes it looks like leaving.
