WNY Health Coaches making strides with family’s to create Healthy Habits for life by starting with one Healthy Choice at a time.
Life Does Not Have A Remote
Do you KNOW you need to make some changes to be healthier?
Do you WANT to make some healthy changes?
Are you READY to make some changes to be healthier?
Simply KNOWING and WANTING to make change is unfortunately not enough. More importantly -You must be READY!
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.
Life does not have a remote.
Are you READY to get up and make a change and choose a healthy path yourself?
Pace yourself
When we move too quickly or jump from one step to the next, we risk stumbling, falling and becoming stuck. We then have the natural tendency to become frustrated, overwhelmed and may stop moving forward all together.
In the same manner if we move too quickly through making healthy choices, there is little opportunity for those choices to become healthy habits.
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.
Healthy Self - Heal Thy Self
When you start taking care of yourself, you start feeling better, you start seeing yourself better and you start getting healthier.
You are choosing to live better, and choosing not to simply exist.
As we age, the more personal responsibility we are able to take; the greater the results and the more truly golden are the retirement years.
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?
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.
Curious about working with us?
Hear what our clients are saying about working with us.
What direction should you go?
Mediterranean? Keto? Vegan? Vegetarian? Intermittent fasting? Low-Glycemic?
These are just a few and there are so many more “diet approaches” to choose from! How do you know which to try or is right for you? Before going down one path or another; consider these questions honestly. Changing eating habits is hard enough -Don’t set yourself up for self sabotage and failure by not planning and making a solid decision on which path to take.
What is you goal or objective? Losing weight? Getting healthy?
Does it fit into your current lifestyle? Meals made at home? Food ordered in? Dinning out?
Is it flexible? Or is it ridged and based on extreme restrictions?
Is it sustainable? Is it for a lifetime of habits? Or a quick fix?
What is the financial cost involved? Is that sustainable?
Do you have regular access to the food?
How much time is necessary for preparation? Are there time saving options?
What is your motivation for choosing one over another?
Is it based on counting, measuring or recording consumption?
Your success will be based on the results of an honest assessment of these questions. No matter which approach you decided these items should definitely be part of your path:
Sustainable
Balanced food groups
Flexible - because life happens!
Based on non-processed food choices
Mostly real food choices -not made in a Factory
Proper hydration
Cost Effective
Well supplemented to cover the gaps in nutrients
An approach that is coupled with physical activity and restorative sleep.
Who’s path are you on?
What are your food triggers?
Some are harmless. Some are mild annoyances. Some are a bit overwhelming. Many are habitual. Some are food based. Some are based on certain places or people. Some are rooted in certain activities or situations. Some can be addressed by changing a current choice for a healthier one.
We all have them. Can you identify yours?
Wine with Pasta
Pizza with Wings
Dessert with Coffee
Beer with Pretzels
Chips with Dip
Approach to Sustainable Change
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 negative a 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.
Mindful Movement -Anxiety and Mild Depression
Anxiety and mild depression tend to interrupt the ability to focus…
The delivery of Mindful Movement provides an opportunity to gently realign the thought process and promote awareness of quieting the mind, simply listening, and moving.
Mindful Movement facilitated by Rebecca Albert, LMT INHC RYT200 of Body Be Well Solutions is a yoga-inspired program designed for those interested in a physical experience to maximize movement and increase body awareness. We work through various movements and focus on mindful breath to improve balance, focus, strength, and mobility.
Does aging always equate to having pain? Your Choices & Mindfulness
Why is it that we ignore the small discomforts in our bodies and don't respond until we're in full blown pain or have lost the function or ability to do something?
As we age, many shrug off small messages coming from our bodies as simply aging. However, what if we started paying attention to those subtleties?
A mindful part of aging would be to respond and be in the moment with curiosity about the discomfort that we're experiencing.
Consider an example if we are experiencing chronic shoulder pain and it turns out that pain is our dominant hand that we all hold our cell phone or our mobile device with. That particular position is chronically causing repetitive strain on those muscles.
Potential solution -put the mobile device in another hand when the discomfort or the tiredness in the arm is experienced; take a stretch or even put the device down for awhile to allow for rest.
Respond instead of delaying and waiting for full blown pain and loss of function and the need to react!
Hello! I'm Rebecca.
What support can I offer you?
I am a 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 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.
Support restorative sleep
Restorative sleep is a critical aspect of your physical and mental health. Your body does many amazing things to keep you healthy while you’re asleep. Immunity is bolstered, muscles are repaired, hormones are rebalanced, and new cells through out your body are created- these are just some of workings taking place while you rest.
Everyone occasionally has troubling falling asleep, staying asleep and maybe not feeling rested when you wake up or feel tired during the day.
Here is a listing of items which could assist you during those occasional sleepless times.
The scent of lavender
A sound machine with ocean waves, or gentle rain
An eye mask to block out any unintended light
Cooler room temperature
A warm shower or bath
A weighted blanket, comfortable clean bedding
Sleeping in a bed, with an appropriate mattress and pillow(s)
Magnesium and Calcium -both induce calming responses in body chemistry
Mindful Breath work… focusing on an inhale through the nose, and a longer slower exhale through the mouth, repeat as the heartrate begins to slow
Nothing is more healing than sleep.
If sleeplessness becomes a chronic issue, consulting with your primary care provider is suggested.
Nourish? or Simply Eating?
Understanding how our bodies respond to what we put in them, and even making minor changes can significantly alter our energy levels.
Learn more about your choices and their impact.
Healthy is Inside Out
If you get the inside right, the outside will fall in place. Focus on making healthy choices for yourself and you will experience the bonus of feeling and looking healthy as well.
Carrots are an excellent source of vitamin A, with one serving providing 184% of your daily value plus:
Vitamin C -Calcium -Iron -Biotin -Vitamin K1 -Potassium -Vitamin B6 -Lutein
You are what you eat… it shows in how you move and look.
Do I really need to take vitamins?
You may be healthy, active and regularly making all the right food choices yet still fall short. Vitamins can bridge the gap.
The reason one vitamin can promote so much benefit in the body, is because the deficiency of one vitamin can negatively effect so many bodily functions.
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help strengthen and rebuild our bones, support the bodies recovery from injury, and are a critical component of our immune system. They also play a strategic role in converting our food into energy.
Understanding the Benefits of taking vitamins is based on 3 factors
Quality of Product
Consistency of Use
Your Body's Ability to Absorb
Fountain of youthfulness - Your Choices
How we age is a choice; with gratitude or misery.
Have gratitude and laugh frequently -they’re both contagious and fountains of youth
A body in motion, stays in motion -take a walk, try yoga, just move
You are what you eat -eat your veggies, drink your water, nourish your body…don’t just feed it
Use it or lose it -have a purpose and stay connected, get out there… you’ve got good stuff to share
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?
Prepping Weekly Food
How long can it be safely kept in the fridge?
Always consider storing in glass containers, like mason jars… freshness is enhanced.
2-3 days : cooked poultry or seafood, chopped salad
4-5 days : boiled eggs, cooked oatmeal or legumes
5-7 days : cooked rice, sweet potatoes or pasta
Daily Walking Positive Impacts
Make it a habit - pick a scheduled time of day (morning, afternoon evening) and a set amount of time (starting with 10, 15 or 20 minutes) and GO!
Your health and overall wellness will benefit in a variety of areas.
stimulates digestion
improves brain clarity
promotes development of regular sleep habits
bolsters creativity and problem solving ability
conditions full body muscles and strengthens bones
increases endorphins and benefits daily mood
lowers blood pressure
decreases stress and anxiety
enhances mindfulness and a connection to nature
supports a healthy metabolism
