Your alarm goes off early so you can meditate and go to the gym, but a part of you wants to sleep in. Or, you’re at the store eying the sugar-filled items, even though you’re committed to a healthier food plan. How do you win the “should I or shouldn’t I” battle and stick to your wellness goals and highest good? Well, I suggest using one of these three strategies that work for me and my clients.

How to Do The Work: Recognize Your Patterns, Heal from your past and Create Yourself by Dr. Nicole LePera is the kind of book that I will be rereading and referring back to often. It’s chock full of helpful information, exercises, and suggestions, and I'm still processing the data to see how it will fit into my daily routine and what I will suggest my clients add to their lives. That said, this blog is a short synopsis, including some of the book’s highlights from my initial reading.

Limiting beliefs are opinions or thoughts that one believes to be the absolute truth. Recognizing and processing limiting beliefs is a fundamental part of coaching and an integral part of life if you value growing personally and professionally. One way to explore, reframe and ultimately transform your beliefs is by applying Byron Katies, four questions.

Many of my clients forget the complexity of health and get fixated solely on the scale number. So much so, when they step on the scale and see the number go down, it is a 'good day', and when it goes up or stays the same for a while, it's a 'bad day'. Some of my clients take this ‘good’ or ‘bad’ label to a deeper level where scale movement becomes a yardstick for measuring how they are doing with their overall health goals and sadly even a gauge of their intrinsic worth as a person. In this blog, I discuss strategies on how to take your power back from external cues of success and worth. Ultimately as adults, it's up to each of us to quit relying on 'likes' on social media, the scale number, or other people to validate us. We need to take our power back!

A year ago, at the start of Covid and social distancing, I shot several videos on strategies for navigating change. One year later, many of us are getting vaccinated, and discerning what our next steps will be. Here we go, diving into the unknown again and steering through the choppy waters of change, albeit positive happier changes. However, anything new can be disruptive and stressful. Shopping, meeting friends, eating out at restaurants. What are you ready to do, and what precautions will you take? Meanwhile, what did you learn from last year that you want to bring forward with you?

Our cell phones are incredible tools that bring us information, entertainment, and connection. Yet, they are also designed just like a slot machine intermittently doling out positive experiences, which keeps us coming back for more, long after we’ve achieved the reason we reached for our phones in the first place. Ultimately, our lives are what we choose to pay attention to, and I’m suggesting we consciously decide how and when to use our cell phones. In this blog, I offer 12 strategies to assist you in transforming your relationship with your cell phone.

Positive psychology research reveals that gratitude is strongly and consistently associated with greater happiness. A gratitude practice helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

Are you a ‘habit stacker,’ a person who anchors a new habit to an existing one? Or, are you more of a ‘habit piler’ someone who adds a new habit to their daily to-do list unclear of when they will complete the task? In this blog, I discuss both strategies, and at the end of the day, it’s about getting your desired tasks completed not how you do it that counts.

Are you torn between wanting to add a new self-care habit and the realities of your day-to-day life: dishes, laundry, caring for kids, walking dogs, and, oh, let’s not forget your full-time job! Do you have a mile-long to-do list that, instead of grounding and supporting you, actually increases your stress and self-recrimination because you rarely, if ever, complete it? If this sounds like your life, then this blog is for you!

Breathe! Take a breath! We see mugs, t-shirts, and jewelry reminding us to slow down and breathe. On the one hand, maybe a little silly because our body unconsciously breathes for us. Right? We don’t really need to worry about it. However, on the other hand, taking a moment or two to stop and deliberately regulate the breath through specific methods or practice a pranayama technique as the yogis call it is a quick and easy way to drop into our bodies get centered and grounded.

It’s estimated that 200 to 500 million people worldwide meditate regularly, and over 14% of Americans have mediated at least once. Plenty of famous people meditate, from Gisele Bundchen to Orlando Bloom, so you get that it is kind of trendy. You know it is supposed to be relaxing and decrease anxiety, and maybe you think you ‘should’ do it, but what does the actual research show?

It’s up to us to do the self-discovery work to discern our bodies, minds, and spiritual needs. And it’s up to us to figure out which activities in the six areas of self-care, physical, mental, emotional, spiritual, social, and practical, we require and then craft our own ‘owner’s manual.’

80% of New Year’s resolutions fail by the second week of February. That’s a shame because it takes on average 66 days to form a habit, which means you only have about two more weeks to reach your 66-day milestone. So don’t give up! However, if you are feeling a bit shaky and are about to quit, this blog has several tips to make sure you are in the 20% minority that sticks to their principles and achieves their New Year’s resolution.

According to the Mayo Clinic, the average adult gets nowhere near enough sleep each night. Many of us can’t afford to spend more time in bed but what if we could spend less time tossing and turning and increase our actual sleep time? In this blog I explore 3 techniques to assist us in falling asleep quickly and, yes, one of them promises you can potentially fall asleep in 10 seconds. No kidding!

Many of us, spend each day silently repeating what’s wrong with us over and over again in our heads. Could we get to the bottom of the problem without a right or wrong diagnosis while letting go of what you should or shouldn’t be doing? What if just for today, you let go of the judgment and story that something is wrong with you? That you need fixing. Could that possibly facilitate growth and transformation? Yes, it could!

As my clients create new healthier habits and routines, they need to develop the essential skill of expressing themselves so their friends and family still feel loved and appreciated while taking the actions they need to support their desired changes.

Empowering language pulls us out of the mire of victimhood. It is about speaking about what you dislike and where you struggle or what you want and desire from the first person as opposed to speaking in generalities. It is about voicing what you're ‘choosing to do’ as opposed to what you ‘have to do,’ and it’s even about reframing what we ‘must-do’ into what we ‘get to’ do in an effort to find the small gratitudes in our everyday life.

The 1-10 scale is a measurement tool with several advantages: it specifies the objective, it offers a snapshot of where you are now, and it can highlight the essential steps you’ve already made towards your goal.

In this second blog about how to quit complaining I want to dive a bit deeper into why we complain, what we get out of it, or the benefits of complaining. The benefits of complaining? Yes! Ha! We wouldn’t complain if we weren’t getting something out of it. So, in this blog I give you some specific strategies to help you quit and shift the conversation if you find yourself stuck with a complainer.

Complaining keeps us focused on the perceived current problem, blinding us to any possible solutions. It has been shown by research psychologists to be detrimental to a person's physical and emotional health, relationships and to limit career success. On some level, we know we can't complain our way to health, happiness, and success, yet we keep complaining.