Be Fall-Ready with the August Wellness Challenge!

Choose your habit. Give it 31 days. Get the support. And win with the august wellness challenge! Have you ever told yourself you were going to start doing more or less of something for your health? Maybe it was exercising more, eating sugar less, drinking water more, staying up late less. Maybe you told a … Continue reading Be Fall-Ready with the August Wellness Challenge!

Wired for Wellness: 12-Week Health Transformation Program

The support, encouragement and accountability you need to KEEP GOING and finally crush your health goals. Your grocery haul’s on lock 🛒 Kitchen looks like a nutritionist lives there 👩🏻‍🍳 Workouts mapped out for the week 💪🏻 Headspace app downloaded 📲 Future looks bright! 😎 But then... Someone brings 🍩 to the office ... Or … Continue reading Wired for Wellness: 12-Week Health Transformation Program

6 Ways to Get FREE Game-Changing Wellness Wisdom

So you want to feel great... so you're trying to eat healthy. You heard "everything in moderation." So you tried that... But your results haven't changed much, if at all... Sound familiar? I get it. I've been there. My girls have been there. And for the most part, we've seen that in order to cross the … Continue reading 6 Ways to Get FREE Game-Changing Wellness Wisdom

How to Save a Diet Fail: What to Do When You Fall Off Your Chosen Meal Plan

Have you ever committed to a meal plan, but fell off track because of habits, temptation or victim mentality, then didn't know what to do next? Join the club. Here's how to SAVE your healthy lifestyle efforts. Many of us have been here: We find a meal plan, diet book or nutrition program. Start on … Continue reading How to Save a Diet Fail: What to Do When You Fall Off Your Chosen Meal Plan

mindfulness mindful eating emotion eating stress eating functional nutrition healthy habits weight loss

Mindless Eating: Why You Can’t Stop Eating Sugar, Gluten, Salt and Other Addictive Foods

Stalled in your health goals? Acknowledge the foods & drinks that take you off the rails.   As a Duke-trained, professional Integrative Health & Wellness Coach with Functional Nutrition training, not only do I recommend becoming more mindful of WHAT you eat, but also HOW & WHY you eat. It's all part of my free … Continue reading Mindless Eating: Why You Can’t Stop Eating Sugar, Gluten, Salt and Other Addictive Foods

How to Practice Mindful Eating by Considering WHEN (Not What) You Eat

Maybe you plan your meals, but what's happening in between them? If you keep a mental or written note on what you plan to eat each day, well played! You're preparing your army in the Game of Health (GoT, anyone?) However ... life often throws us curveballs, like donuts, or dragons... All too often, we've trained ourselves to … Continue reading How to Practice Mindful Eating by Considering WHEN (Not What) You Eat

Science suggests spreading meals 6 hours apart is key to fat burn and weight loss

When it comes to nutrition, yes, WHAT you eat is key. But going cold turkey & completely overhauling your food choices DOESN'T GUARANTEE FAT BURN AND WEIGHT LOSS. In my trainings at Duke Integrative Medicine as a professional integrative health & wellness coach, and in my Functional Nutrition trainings as well, I've learned some key … Continue reading Science suggests spreading meals 6 hours apart is key to fat burn and weight loss

7-Day Spring Health Challenge: Get Science-Backed Tips to Pinpoint Your Health & Wellness Struggle Zones

The 7-Day Health Challenge gives you NEW mindset hacks to pinpoint your health & wellness Struggle Zones It's heeeere. The first day of spring has come & gone and APRIL is mere DAYS away!! Some of you have been on spring break, and while you may not have vacationed, you might still be in #VacationMode with your usual healthy … Continue reading 7-Day Spring Health Challenge: Get Science-Backed Tips to Pinpoint Your Health & Wellness Struggle Zones

The Surprising Secret to Living Longer and Being Happier. Spoiler: It has Nothing to do with Nutrition, Exercise or Meditation.

This Harvard Study of nearly 80 years proves that joining & cultivating a supportive community helps us live longer & be happier.  I'm gonna kick it off like this: “The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health,” said Robert Waldinger, director … Continue reading The Surprising Secret to Living Longer and Being Happier. Spoiler: It has Nothing to do with Nutrition, Exercise or Meditation.

How Stress Makes You Fat: 5 Ways to Strengthen Your Mind-Body Connection and Slim Down in the Process

Our thought patterns & emotions deeply impact nearly every illness we can get - from arthritis to headaches, from the common cold to cancer. What does this mean? That our mind, brain and body are all chattin' it up with each other all. the. time. What's more? You can help these major pieces of who … Continue reading How Stress Makes You Fat: 5 Ways to Strengthen Your Mind-Body Connection and Slim Down in the Process

8 Tricks to Workout Even When You’re Not Motivated

We've all been there. We're tired, busy, cozy, hungover and just don't feel like working out. Of course, you don't have to workout every single day of your life, but when you're striving for a thriving healthy lifestyle, you gotta be consistent about your fitness routine, sis. And if & when life gets in the … Continue reading 8 Tricks to Workout Even When You’re Not Motivated

8 Tricks to Eat Healthy Even When You’re Not Motivated

You know the basics: A forkful of salad is healthier than a mouthful pizza. Get your hand out of the late night Doritos bag and onto a warm mug of herbal tea instead. Blah Blah Blah, right? But what if you just don't care about the repercussions in that moment? What if you're sick of … Continue reading 8 Tricks to Eat Healthy Even When You’re Not Motivated

social emotional wellness friends relationships communication friendship girlfriend best friend

What is Wellness & How Can it Change Your Life

"Wellness" is so much more than general health or happiness. Have you ever heard a word and it just totally vibed with you? Like anytime you hear it or read it, you're instantly like, "Yep. That's me. That's my word." Well that is precisely how I've felt about the word "Wellness" since the wee early … Continue reading What is Wellness & How Can it Change Your Life

stick to your 2019 health goals new year resolutions January health challenge integrative health coach

January 2019 Health Challenge: Make 2019 Your Healthiest Year Yet

Slay those 2019 health goals by starting out like a superhuman in Month 1We start a new year with all good intentions. We dream, we plan, we recruit. But for some reason, we end up falling short, forgetting our intended new year resolutions by mid-February. Why is that?! Studies have shown that reverting back to … Continue reading January 2019 Health Challenge: Make 2019 Your Healthiest Year Yet

Integrative Health Coaching empowers clients to create and sustain behavior changes that lead to their personal vision of health. Focuses to explore include: Nutrition, Fitness, Sleep, Stress, Mindfulness, Mind-Body Connection, Relationships & Communication, Personal & Professional Development, Spirituality, and your Personal Environment.

What is Integrative Health Coaching? 7 Things You Didn’t Know

Did You Know: Approximately 50% of premature deaths in the United States could be prevented with behavioral lifestyle changes? It's a bold statement, but worth considering if you've ever thought about creating any new healthy habits yourself. (source footnoted) The term "health coach" has been around for a little while now. Some think of a … Continue reading What is Integrative Health Coaching? 7 Things You Didn’t Know