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!

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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.

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 YOGA really is... Not what you may think

Yoga combines meditation, mindfulness, and breathing techniques to boost mental health. Practicing yoga regularly can enhance clarity, calmness, body awareness, and focus while reducing stress and relaxing the mind.

What many think Yoga is -

Getting Flexible

Low Impact Workout

What Yoga really is-

Learning how to move through hard things

Strengthening and conditioning muscles

Staying in the present moment

Digestive health

Connecting to your body’s needs

Learning how to use the power of your breath

Reducing stress

Looking to Make Walking a Habit: The Importance of a Scheduled Time

Creating a walking habit can be tricky. A good way to start is by choosing a specific time to walk each day. This could be in the morning, afternoon, or evening. Having a routine can help you stick with it.

Select a time that works well for you. Morning walks can energize you, afternoons can be refreshing breaks, and evenings provide quiet reflection. Pick what suits you best and stay committed.

Also, decide how long you'll walk. Begin with a short time—like 10, 15, or 20 minutes. This will help you start without feeling overwhelmed. As you get used to the routine, you can slowly increase the time if you wish. Consider breaking it up, walk 10-15 minutes in the morning and additional 10-15 minutes in the evening.

Once you’ve established your designated time and duration, commit to this practice. Consistency is crucial in forming a habit, so try not to deviate from your schedule. Over time, this small but powerful investment can lead to significant personal growth and fulfillment. Remember, the goal is to build a sustainable habit that becomes a natural part of your day. So, pick a time, set a duration, and GO!

Wide ranging benefits of simply walking…

• 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

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.

How do you know what to buy?

Produce Choices: Fresh, Frozen, or Canned?

When it comes to buying fruits and vegetables, consumers often face the choice between fresh, frozen, or canned options. Each has its advantages and potential drawbacks.

Fresh Produce: Fresh fruits and vegetables are often regarded as the healthiest option due to their nutrient density and lack of preservatives. They can be vibrant in flavor and texture, providing a satisfying eating experience. However, fresh produce has a limited shelf life and can spoil quickly.

Frozen Produce: Freezing can preserve the nutrients in fruits and vegetables, making frozen options a viable alternative. They are harvested at peak ripeness and immediately frozen, which can help retain flavor and minimize nutrient loss. Frozen produce is convenient and often more economical, especially for out-of-season items.

Canned Produce: Canned fruits and vegetables are similarly convenient and typically have a long shelf life due to their preservation methods. However, they may contain added sugars, salts, or preservatives. It's essential to read labels and choose products with fewer additives for a healthier option.

Reading Labels: What is Really in This Package?

Understanding food labels is crucial for making informed choices. Look for:

• Ingredients List: This tells you what is in the package. Ingredients are listed in descending order by weight. The fewer the ingredients, the better, especially if they are whole foods.

• Nutrition Facts: Pay attention to serving sizes and nutrients like calories, fats, sugars, and fiber. A high content of sugars or unhealthy fats can indicate a less healthy option.

• Percent Daily Values: This helps you understand how much a serving contributes to your daily diet. Aim for low percentages of saturated fats, added sugars, and sodium.

What Does It Mean? Organic, Non-GMO, Cage-Free, Range-Free, Grass-Fed

• Organic: This label means that the food was produced without synthetic fertilizers, pesticides, or genetically modified organisms (GMOs). Organic farming practices are designed to promote ecological balance and biodiversity.

• Non-GMO: Foods labeled as non-GMO do not incorporate genetically modified organisms. This is particularly important for consumers who prefer natural food sources.

• Cage-Free: This term refers to egg-laying hens that are not kept in cages. They have more space to move around in barns but may not have outdoor access.

• Range-Free: Similar to cage-free, range-free indicates that the hens are not in cages. However, this term does not guarantee that they have outdoor access or adequate space.

• Grass-Fed: This label is applied to livestock that have been raised on a diet primarily consisting of grass. Grass-fed animals may produce meat and dairy products that contain higher levels of certain nutrients, including omega-3 fatty acids.

Shopping for Healthy Choices on a Budget

Eating healthy doesn’t have to break the bank. Here are some tips for shopping smartly:

1. Plan Your Meals: Creating a meal plan can help you avoid impulse purchases and ensure you stick to your budget.

2. Buy in Bulk: Purchasing staple items like grains, beans, and nuts in bulk can reduce costs.

3. Shop Seasonal Produce: Seasonal fruits and vegetables are often more affordable and flavorful.

4. Use Coupons and Sales: Look for discounts and sales, particularly for frozen or canned goods, which can be more economical options.

5. Farmers Markets: Shopping at local farmers markets can provide direct access to fresh produce at competitive prices.

6. Store Brands: Consider purchasing store-brand items, which can often be cheaper without sacrificing quality.

By making informed choices and planning carefully, eating nutritious foods can be within your financial reach.

Preparation & Convenience Are Key!

Preparing helps make healthy eating a habit. It's important to have easy options. Set up a simple routine for the work week. Cut fresh vegetables weekly so you can enjoy them daily, saving time and making it easier to eat well. You can chop, steam, or roast various vegetables for quick additions to meals. This builds consistency and improves your diet. Having healthy snacks ready increases your chances of making good choices and sticking to a healthier lifestyle.

Glass mason jars with re-useable lids are great for storing chopped veggies all week. Choose what works best for you. If you're short on time, buy a veggie tray and divide it for daily snacks. Don’t forget to add a protein source to balance the fiber and healthy carbs, like hummus, cheese, yogurt, hard-boiled eggs, nuts or nut-butters. The options are endless! Keep it simple- one choice at a time! You got this!

Do I need to be flexible to enjoy yoga?

No, you don’t need to be flexible to enjoy yoga. Many think flexibility is essential for yoga, but that's not true. Yoga is for everyone, no matter how flexible you are ..or are not. With regular practice, you’ll likely notice less restriction in your movement over time.

Yoga can also help with aches and pains from daily activities, especially from sitting too long. Common issues like tight hips, lower back pain, and rounded shoulders can improve with yoga practice.

Additionally, yoga helps improve posture and body alignment. By focusing on breathing, balance, and movement, you’ll become more aware of your body and can make adjustments for better alignment.

In short, yoga benefits physical and mental well-being, and anyone can enjoy it, regardless of flexibility.

Attaining Sustainable Change

Staying healthy and maintaining your 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.

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

Fountain of Youthfulness - Your Choices

How we age is a choice; with gratitude or misery.

• Have Gratitude! Express empathy, embrace humility and laugh frequently -they’re all contagious and fountains of youth!

• Chose to Move! A body in motion, stays in motion -take a walk, try yoga, simply move - a gym is not needed!

• Nourish Yourself! You are what you eat -eat your veggies, drink your water!

• Stay Connected! Get out there… you’ve got good stuff to share!

A Yoga-Inspired Movement Program

This approach gently creates mobility where stiff achiness generally resides and may support rehabilitation as one recovers from an injury. The focus addresses working to regain movement function typically lost with aging and chronic pain conditions.

Mindfulness is experienced as participants are verbally and visually provided guidance for breath, balance, movement and personal awareness of surroundings.

Yoga classes have been shown to relieve chronic low back pain...

In a recent article published through NPR - Yoga classes relieved chronic low back pain and slashed the need for pain-relief medications, a new study shows.

Back pain sufferers who took 12 weeks of virtual live-streamed yoga classes also slept better and moved more easily than participants on a wait list for the classes, the study published in early November in JAMA Network Open reported.

Read more ... through NPR

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?