Healthy Choices = Healthy Habits

Everyone knows that EATING HEALTHY is the right thing to do... and most people have a good idea of what the Healthy Choices are (a donut or an apple?). The problem is every "DIET" out there tells you WHAT TO EAT and NOT EAT... but doesn't tell you HOW TO DO THIS IN THE REAL WORLD. 

The focus of my Healthy Habits 6 Week Basic Training program is to do just that. I coach people on making REAL SUSTAINABLE CHANGES WITH MEASURABLE RESULTS.

You'll have the opportunity to:

• Understand your Metabolism and its Impact

• Explore New Foods with a Guided Grocery Tour

• Recognize and Reduce Cravings

• Increase Your Energy and Quality of Sleep

• Learn How to Read and Interpret Food Labels

Healthy Embrace of Aging

Aging

SERENITY

ACCEPT what you can not change - your age, genetics, prior choices, what others think or say, what happens around you.

COURAGE to change what you can - your future choices of moving, rest, nourishment, focus of time, energy, how you let others affect you and your gratitude to all.

WISDOM to recognize all the above.

Get out of your own way

When you skip self-care and take care of everything and everyone else first… eventually it catches up with you.

You feel it in your mood and your energy. Your ability to rest and enjoy your favorite activities has become compromised. You realize, you are your own worst enemy.

Take care of you. Its not selfish, It is essential to you and those who depend on you.

It’s ok to cancel a commitment, not answer a call or just say no.

It is also ok to change your mind, want to be alone, take a day off and not tell anyone and simply do nothing.

You can chose to take a walk, meditate, read a book, feel the warmth of the sun, gaze at the moon and stars, admire the beauty of nature, place your hand over your heart and feel it beat, close your eyes and appreciate your your ability to breathe.

Managing Chronic Pain

Ever wonder why somedays you feel very stiff and achy yet can’t recall having done anything physically to cause it? Then experience those days that all seems to feel pretty good. You may have more control over managing this than you think.

Let’s talk about inflammation.

Consider why you stopped...

You’ve had success in the past. Things were going well. You were feeling good had more energy and less brain fog. You were sleeping through the night and waking ready for the day. You lost a few inches and pounds. You were more active and simply healthier than today.

What happened? What healthy choices did you stop making?

• Did you start saying YES to everyone and everything - and NO to yourself?

• Did you stop planning your meals before going for groceries?

• Did you start skipping meals?

• Did you start snacking more on convenience foods?

• Did you change the amount of water you were drinking?

• Did you stop taking supplements that were filling the gaps in your nutrition?

• Did you get caught up in social media and begin spending less time moving?

• Did you let your self-care routine slip away?

Being healthy is about having a kind, supportive, caring and nurturing relationship with yourself.

You made your relationship with yourself a priority in the past. You can do it again. You may not need to be searching for something new… return to the routine and choices that worked before.

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.

What have you chosen to believe about yourself?

Did you know that Beliefs are stronger than Willpower? Take a moment and consider what you believe about yourself.

Do you believe in a growth or fixed mindset? The implications may explain a lot- especially when looking to change a habit. Learning is necessary to change a habit.

Growth Mindset = Possibility!

-Believes in Development Over Time

-Readily Embraces Challenges

-Has a High Regard for Practice

-Views Obstacles as Only Temporary

-Is Inspired by Others

-Willingly Accepts Feedback

Fixed Mindset = Stuck!

-Believes in Innate Intelligence / Talent

-Resists Challenges

-Disregards the Need For Practice

-Views Obstacles as Permanent

-Views Others Success as a Threat

-Struggles to Accept Feedback

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!

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

Mindfulness as the First Step to Making Healthy Changes

Mindfulness is a process of coaching yourself to focus and gently redirect your thoughts. You can use it to increase awareness of yourself and your surroundings, noticing sensations, emotions, and mental patterns with greater clarity. People also use the practice to cultivate other beneficial habits and feelings, such as a more positive mood and outlook, improved self-discipline, healthier sleep patterns, and even increased tolerance for pain. Mindfulness can help you better "know yourself," offering insight into your needs and reactions. This self-knowledge can serve as a practical starting point for making other thoughtful, positive changes in your life.

Are you Listening? Do you need to Adjust the volume?

Is it time to Tune In? Your body is sending you numerous messages through pain, stomach discomfort/digestive issues, skin irritations/rashes, muscle restriction, joint stiffness, chronic sinus issues, sleeplessness etc.

Decide to feel better today—Make Healthy a Habit, One Choice at a Time. Every decision you make—what you eat, how you move, how you rest—builds the life you want. Let’s turn your good intentions into consistent habits that feel possible, sustainable, and rewarding. 6 Week Basic Training -Healthy Habits is a powerful investment you can make in yourself -NOW.

Why

• Better energy and focus: Small changes stack into big improvements in daily performance and mood.

• Long-term resilience: Healthy choices reduce the risk of chronic disease and keep you active for the life you want.

• Greater confidence: Taking control of your health teaches you how to set and meet meaningful goals.

What

• Practical guidance: Clear, step-by-step strategies that fit real lives—no fads, no guilt.

• Personalized plans: Tailored nutrition, movement, and sleep recommendations based on your goals and preferences.

• Ongoing support: Coaching, progress tracking, and tools that keep you motivated and accountable.

• Sustainable results: We emphasize habits you can maintain, not extreme changes you can’t.

How

1. Assess: We identify what’s working and what’s getting in the way.

2. Plan: We create a realistic, enjoyable roadmap—food, activity, and routine tweaks that match your schedule.

3. Act: Small daily behaviors replace big, fleeting efforts. You get measurable wins quickly.

4. Maintain: We refine the plan so healthy choices become your default, not a struggle.

What you’ll gain

• More energy and mental clarity

• Improved sleep and recovery

• Consistent weight management without strict dieting

• Less stress and better mood regulation

• A practical routine that fits your life

6 Week Basic Training Healthy Healthy is a powerful investment you can make NOW. Get the tools, guidance, and support to make those choices easy and lasting. Decide to feel better—Make Healthy a Habit, One Choice at a Time

Are you listening?

The body is designed through functional movement and chemistry to work synergistically. When there is an imbalance -anywhere is the system… your body will let you know. Sometimes its necessary to take a Pause … Tune in… Listen… Adjust.

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 -

Attaining Sustainable Change

Staying healthy and maintaining your mobility and weight is remarkably similar to the changing seasons, as both require careful and regular adjustments to adapt to new conditions.

An effective way to create lasting and meaningful change is to focus on the good habits you already possess and gradually build upon them. Changes driven by emotions such as fear, guilt, or a strong desire to fix perceived flaws can often lead to a persistent cycle of negativity. In this cycle, frequent attempts can ultimately result in failure and constant reminders of what isn't working, diminishing motivation and confidence over time.

Start with 3 simple questions for Sustainable Change

1. What do you want to continue doing- because its working?

2. What do you want to start doing- because it will add value?

3. What do you want to stop doing- because it is not adding value?

Focus and build on the positives, leave the negatives behind.

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.

What is a habit? - We are what we repeatedly do

"We are what we repeatedly do"

-Aristotle

Habits play a crucial role in our daily lives, often operating beneath our conscious awareness. While many habits contribute positively to our well-being, there are those that can lead to long-term negative consequences. The challenge lies in recognizing unhealthy habits and understanding that simply stopping one does not equate to progress; it requires replacing it with a healthier alternative.

Identifying triggers is an essential step in this process. These triggers can vary widely—some may stem from physical dependence, while others could relate to stress relief or social situations. For instance, individuals attempting to quit smoking may find themselves drawn to cigarettes in times of stress or social gatherings. Similarly, someone aiming to cut back on sugar might crave sweets during moments of fatigue or emotional distress.

To successfully navigate the transition away from unhealthy habits, it is vital to incorporate new, healthier choices. This could involve strategies like:

• Mindfulness Practices: Engaging in mindfulness can help increase awareness of cravings and the situations that invoke them. This awareness can provide an opportunity to introduce healthier alternatives.

• Finding Substitutes: For those trying to reduce sugar intake, exploring naturally sweet fruits or healthy snacks can satisfy cravings without the downsides of refined sugar.

• Building a Support System: Surrounding oneself with supportive individuals can also facilitate change. Sharing goals with friends or family can create a network for accountability and encouragement.

• Setting Goals: Clear, achievable goals for incorporating new habits—such as drinking more water or committing to regular exercise—can provide a road map for change.

Ultimately, transitioning away from unhealthy habits is not merely about ceasing a behavior but about fostering a lifestyle that supports health and well-being. By understanding the nuances of triggers and implementing lasting, positive changes, individuals can embark on a successful journey toward better habits.