Focusing on What Really Matters - Vision Board

If you look closely… there is a Self-care theme on all of the boards…

Do you take care of others? When convenient? Or when they need you?

YOU - NEED - YOU - ALSO!

Take the time to join us tomorrow - Sunday October 18th @ Body & Sol!

Grab YOUR Spot Now!

Make Healthy a Habit, One Choice at a Time

While having an opportunity to take the time to make some connections to what was and is truly important; several strangers in the group made connections - supporting the value of community and how none of us are alone on this journey.

This Vision Board Workshop group included 4 seasoned Grandmas, 1 new Grandma, 1 new Mom, a Mom who also created a board with her a 2 year old daughter the morning after! So much FUN and what a simple yet powerful experience in Focusing on What Really Matters in Life!

Sign up here for future workshop offerings to support You and Your Self-care

“I was motivated by your holding this group workshop - it gave me an opportunity to give a lot of thought as to where I want to go in the next couple of years…you provided form and venue to my thoughts and made it happen for me; Thank You. Your enthusiasm is inspiring. I am grateful to have been apart of tonight’s group and to have been your client these past years. ”

— Robin

Hello! I'm Rebecca.

What support can I offer you?

I am a Nationally Board Certified Health & Wellness Coach- I have studied 100s of different dietary theories, practical lifestyle management techniques, and innovative coaching methods. I recognize and appreciate, one size does not fit all when it comes to making healthy choices. I practice a “whole person” approach to healthy habits by embracing your current preferences and guiding you through change for alternatives.

I am a Nationally Board Certified Licensed Massage Therapist - I am familiar with the aging body and the chronic pain associated with it, I understand the limitations this causes in physical activity.

I am a Trauma Informed Yoga Teacher -I don’t teach headstands or other intense yoga poses, I teach moving mindfully and create mobility where stiff achiness generally resides.

I am a Wellness Consultant -I am aware of the impact that too much or not enough of certain things cause imbalance in our bodies and ultimately our health.

I have been a successful participant with losing and managing weight-loss -I have personally experienced the Mind over Matter struggles with changing habits.

I am familiar with depression, anxiety and their associated mood and health effects -I understand that everyone is unique and requires a different type of support.

I am familiar with Diabetes, Dementia, Alzheimer’s and Eldercare -I am intimately aware of the challenges life brings at times, and am able to provide approaches to managing self care.

I am a wife, mom, stepmom, gramme, daughter, caregiver, friend, introvert, excellent listener with the ability to ask thoughtful questions and provide empathy, feedback and make connections between choices, habits and identifying the impacts on one’s health.

I am on this journey as are each of you…life with it twists, turns and …. well all the things.

Healthy Self - Heal Thy Self

When you start taking care of yourself, you feel better, you see yourself better, you become healthier.

Choose to LIVE better, Not to simply EXIST.

As we age, the more personal responsibility we are able to take; the greater the results.

Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.

What are you drawn to?

Its not NO-Carb... Its about SLOW-Carb

Managing cravings depends a lot on chemistry. The types of foods you eat affect how fast your body digests them. When blood sugar spikes, you get a quick burst of energy, but then you crash, feeling tired and hungry again. This cycle is normal.

Blood sugar changes based on the type of carbs you eat and what you eat with them. For example, orange juice raises blood sugar quickly because it’s just fruit sugar without fiber from the actual orange. Fiber slows digestion.

Eating fiber and protein with every snack or meal helps keep blood sugar steady and controls hunger. This is also known as the fat-burning zone. For most when approaching weight loss, there is a feeling of deprivation from focusing only on consuming fruits or vegetables without protein or healthy fat. The result is constantly feeling hungry and unsatisfied.

Managing cravings means meeting your body’s nutritional needs for steady digestion and energy. Protein and fiber (and maybe a healthy fat) at every snack or meal - makes losing or managing your weight no big deal.

Click here for more information!

Its not NO-Carb... Its about SLOW-Carb

Managing cravings depends a lot on chemistry. The types of foods you eat affect how fast your body digests them. When blood sugar spikes, you get a quick burst of energy, but then you crash, feeling tired and hungry again. This cycle is normal.

Blood sugar changes based on the type of carbs you eat and what you eat with them. For example, orange juice raises blood sugar quickly because it’s just fruit sugar without fiber from the actual orange. Fiber slows digestion.

Eating fiber and protein with every snack or meal helps keep blood sugar steady and controls hunger. This is also known as the fat-burning zone. For most when approaching weight loss, there is a feeling of deprivation from focusing only on consuming fruits or vegetables without protein or healthy fat. The result is constantly feeling hungry and unsatisfied.

Managing cravings means meeting your body’s nutritional needs for steady digestion and energy. Protein and fiber (and maybe a healthy fat) at every snack or meal - makes losing or managing your weight no big deal.

Click here for more information!

Healthy Aging

Nothing accelerates aging, inside or out, more than chronic stress, prolonged inactivity, and consistently poor food choices. Your health is essentially a relationship you have with yourself—one that benefits from attention, kindness, and practical care. Like any important relationship, it can improve with guidance and encouragement, which is why individual coaching and group wellness programs offer valuable advice, support, and accountability.

health is a relationship you have with yourself,

Every relationship could use support at some point.

Back to Wellness Basics

Self-care, fueled by self-reflection is a key piece of overall wellness

….small, intentional pauses help reset the nervous system, reduce stress and prevent burnout. When practiced consistently, these “micro-moments” of mindfulness add up, creating a lifestyle that feels supportive rather than draining.

I am grateful to have been a contributor to this article published in Buffalo Magazine

Why do we continue to OVEREAT?

If you consider the body needs essential nutrients; and you are consuming lots of empty calories… your body is still starving for those nutrients.

There is also the opportunity for leptin resistance. If your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away.  With Leptin Resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to Leptin, the hormone that tells you to stop eating because you are full.

Gherlin is the hormone released to tell our bodies we are hungry and need fuel/nutrients.  When you start to eat, your fat cells release Leptin, which then tells your brain our nutrient levels have been met; and we should stop eating.  

What is leptin resistance?

How are those New Year's Resolutions Going?

Incorporating healthy changes into our daily lives requires a balanced and thoughtful approach. When we rush to implement these changes, we may overlook the importance of gradual adjustment.

It's essential to recognize that forming new habits takes time. If we force ourselves to adapt too quickly, we risk feeling overwhelmed, which can result in abandoning our efforts. On the other hand, allowing for a more gradual integration of healthy practices enables us to internalize these changes and adapt to them in a way that feels manageable.

Feeling healthy, keeping mobile, and managing weight are like the seasons: they need regular, small adjustments. Build on the good habits you already have and improve on them slowly. Making too many big changes all at once — and failing repeatedly — can reduce motivation and confidence.

As a Health Coach I work with my clients through what I call Habit Stacking and Queuing. This can be an excellent place to start. Focus on daily habits you currently have, intentionally place items to support new habits in the queue. The result is stacking several habits together. 

1.    What do you want to Continue doing- because its working? Build on this.

2.    What do you want to Start doing- because it will add value? Stack and queue new choices.

3.    What do you want to Stop doing- because it is not adding value? Crowd these choices out.

Setting realistic goals and pacing ourselves as we navigate these transitions can help ensure that the healthy choices we make become ingrained in our daily routines. Whether it's changing our diet, increasing physical activity, or enhancing our mental well-being, each step should be intentional and well-timed.

By focusing on gradual progress, we position ourselves for long-term success. We create the necessary space to adjust, learn, and develop habits that will support our health and well-being over time. This measured approach is key to achieving a sustainable and fulfilling lifestyle.

Healthy Self - Heal Thy Self

When you start taking care of yourself, you feel better, you see yourself better, you become healthier.

Choose to LIVE better, Not to simply EXIST

As we age, the more personal responsibility we are able to take; the greater the results.

Do you know why you make the choices you do? How ready are you to change? Lasting change often starts with watching and learning about yourself—your habits and preferences. Spend time understanding how you got here and what you want next. In this quiet season, look beneath your routines. Try something different. When was the last time you checked what’s actually working for you?

There is always an opportunity for growth -

Why choose a Health Coach who is NBC-HWC?

Because I am a Wellness PARTNER - a trained and certified professional who values COLLABORATING with YOU.. based on a foundation of LISTENING to WHO YOU are, and WHERE YOU want to be -no matter your age or current health situation. I am so much more than you may realize. Working with me may be the key to helping you create those Healthy Choices, that finally become the Healthy Habits you have been searching for...

I, Coach Rebecca am I Nationally Board Certified Health & Wellness Coach… your future Wellness Partner and I am here when you are ready!

Pace yourself - Did you miss a step?

Incorporating healthy changes into our daily lives requires a balanced and thoughtful approach. When we rush to implement these changes, we may overlook the importance of gradual adjustment, which can lead to dissatisfaction and loss of motivation.

It's essential to recognize that forming new habits takes time. If we force ourselves to adapt too quickly, we risk feeling overwhelmed, which can result in abandoning our efforts. On the other hand, allowing for a more gradual integration of healthy practices enables us to internalize these changes and adapt to them in a way that feels manageable.

Setting realistic goals and pacing ourselves as we navigate these transitions can help ensure that the healthy choices we make become ingrained in our daily routines. Whether it's changing our diet, increasing physical activity, or enhancing our mental well-being, each step should be intentional and well-timed.

By focusing on gradual progress, we position ourselves for long-term success. We create the necessary space to adjust, learn, and develop habits that will support our health and well-being over time. Ultimately, this measured approach is key to achieving a sustainable and fulfilling lifestyle.

A series of small steps will take you where you want to go; each of them provide the balance and support to take the next step.

Are You Open to Another Perspective - Beyond Your Own?

After years of trying various approaches. Observing all the social influencers swear that theirs is the only approach for you. Where are you? Any further along on your journey to wellness and healthy sustained weight-loss? Or are you exactly where you started… or maybe a little heavier or a bit unhealthier?

There is a reason - quick fixes are simply that a quick fix. Behavioral change is where your behaviors change, and different choices are made.

Health Coaching is becoming increasingly valuable as people begin to realize they haven’t been able to achieve something on their own, and recognize that the perspective of someone who can see beyond the situation they continue to find themselves in.

Poor quick fix lifestyle choices are responsible for continued weight gain, fatigue, anxiety, depression, and overall illness.   Health Coaching is a collaborative partnership; with YOU the client being able to tap into YOUR inner strength and external resources to achieve health and wellness you deserve.   

Have you been able to achieve the results you want on your own?

Can't find a "DIEt" that works for you?

HEALth -

• Food as Fuel

• Nourishment & Satisfaction

• Mindful Self-care

• Sustainable

• Wellness from Within

• Being the Best Version of Yourself

Your Choices - Your Habits - Your Wellness

DIEt -

• Food as Enemy

• Deprivation

• Quick Fix

• Short-term

• Numbers and a Scale

• One Size Fits All

Ready to focus on Your Health and HEAL?

As you age, what will be most important to you?

Bring healthy mobility and less pain into your life. The smallest of adjustments NOT MAJOR CHANGES yield the greatest results. Although it seems so difficult to take the time and have the discipline to do it on our own and sometimes seems so painful to even consider.

Is the ability to move around, free of chronic pain and movement restrictions important to you?

I focus on supporting my clients to move mindfully and create mobility where stiff achiness generally resides. This can be addressed through any or all my offerings. I am happy to discuss which approach may be BEST for YOU.

Mindful Movement is available in person or remotely 5 times a week -offering you an opportunity to be guided through a serious of movements which will enhance your mobility and minimized the impact of most arthritis associated with aging and stiffness associate with minimal activity.

Healthy Habits is a 6 week program allowing you an opportunity to explore how your current choices (food, beverage, movement, self-care) affect your health including weight and inflammation = which is typically experience PAIN and stiffness.

Tailored to You is personal health coaching; schedule your introductory complimentary 20 Minute session today.

Massage Therapy is available by appointment.

Healthy Self - Heal Thy Self

When you start taking care of yourself, you feel better, you see yourself better, you become healthier.

Choose to LIVE better, Not to simply EXIST.

As we age, the more personal responsibility we are able to take; the greater the results. Truly making the retirement years GOLDEN.

Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.

What are you drawn to?

Why do we continue to OVEREAT?

If you consider the body needs essential nutrients; and you are consuming lots of empty calories… your body is still starving for those nutrients.

There is also the opportunity for leptin resistance. If your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away.  With Leptin Resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to Leptin, the hormone that tells you to stop eating because you are full.

Gherlin is the hormone released to tell our bodies we are hungry and need fuel/nutrients.  When you start to eat, your fat cells release Leptin, which then tells your brain our nutrient levels have been met; and we should stop eating.  

What is leptin resistance?

One Choice at a Time

Change is a Choice; Which You Must be Ready for

When it comes to change; It’s not that some people have willpower and some don’t.

It’s some people are ready for change and some are not.

Some are able to make changes alone. Some need a little support and guidance.

A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.

Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to a negative self-defeating cycle in which we try and fail and keep being reminded of what is not working.

Focus and Build on the Positives, leave the negatives behind.

Pace yourself. Small steps. You’ll get there.

Make Healthy a Habit, One Choice at a Time.

Curious about working with me?

Working with me is different. I’m not an influencer. I’m not about a quick fix.

I work closely with my clients to empower them to take control of their health and wellness by

Making Healthy a Habit, One Choice at a Time.

As a Board Certified Health & Wellness Coach I do this by partnering with my clients to increase self-awareness of choices while guiding them through the process of change. My areas of focus include healthy aging, managing chronic pain, moving mindfully, self-care, nutritional balance and weight management.

Are you ready?

Hear what my clients are saying about working with me.