Pack a Punch

I was talking to a colleague recently who admitted that due to budget constraints her family was trying to slash their grocery bill. As a result they were not buying much meat and she was really beginning to feel lethargic due to a lack of protein. Tough times are all around us. Even for my family, sometimes the grocery bill has to be reduced in order to keep money flowing throughout the month. The majority of my money goes towards my food budget. That is just a choice I make. I don't shop or have a fancy car but I like to eat well. It's important to me to provide my family with organic as well as fresh and local food as much as possible. However, it does get pricey. Have ya bought organic chicken breasts lately??? So I try to be creative and get quick, healthy dinners on the table that pack a nutritional punch, but not a punch to my wallet. Beans to the rescue!! I love beans. They are so full of protein and iron and they are really filling. It doesn't always have to be beans and rice either. There are a lot of different ways to prepare and enjoy these mighty little bites. But first lets get some details. How much protein do I need really? Well, women need about 46 grams of protein per day and men need about 56 grams. These are numbers for the average Joe and Josephina who don't have any special needs or health concerns to consider. If I'm trying to get in my protein for the day here are some possible ways to get started.

• 8 oz container of Greek yogurt - 15 grams of protein
• 1 cup of dry beans - 16 grams of protein
• 1/2 cup cottage cheese - 13 grams of protein
• 1 cup cooked quinoa - 8 grams of protein
• 1 egg - 6 grams of protein
•  1 cup soy milk - 8 grams of protein

The meat free possibilities are endless. Lack of money should never be a cause for poor nutrition except unfortunately that tends to be the case more often than not. I do feel that more than lack of funds it can be lack of knowledge. Check out this article from The Vegetarian Resource Group. They share some simple menus showing how easy it is to incorporate power packed protein punches throughout your day!!! Try saying that three times fast! Be Well!!

Being Open to..... Everything!

"Become a possiblitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities- always see them for they are always there." 

Norman Vincent Peale

Open hands, open mind, open heart has been my mantra this year. Really becoming open to whatever comes my way. I think we get stuck sometime in wanting things to go the way we want them to. I must have this job! I must have this partner! I must have this house! On and on we go spinning around in the same vicious circle. I'm learning how to just be with whatever is happening. Pema Chodron often says "this moment is the perfect moment."  How true, even though we don't always see it that way. The victories are time to celebrate. The setbacks are opportunities to learn and grow. Part of having good overall health and well-being is taking care of our emotional health. Our thoughts set our emotions. If you are thinking about how horrible something is then you will begin to take those thoughts into your body. Maybe your stomach will ache, maybe your heart will pound. Soon those physical sensations may become unbearable. I could easily give the advice to just "think happy thoughts," but does that really work? We can't all live a Pollyanna life so how do we handle things in a realistic manner? Try reframing your thoughts. Instead of focusing on what is wrong, focus on what you can learn from the experience. How this yucky thing can make you a stronger smarter more compassionate being. You may not be able to change the situation but you can change your response and attitude towards it. Friends, I hereby challenge you to think differently. Try a new approach when those negative and not at all helpful thoughts sneak into your brain. Reframe, regroup and move forward into possibilities! Become a  possibilitarian!!!! Until next time.

The Joys and Woes of Sugar

True Confession. Last night I had a delicious peach cobbler from Whole Foods. Although yes it was from Whole Foods was it healthy? Not the best possible choice I could have made. Was it delicious and sweet and super awesome? ABSOLUTELY!!!
I love dessert. I don't eat it all the time but it is nice sometimes. I've recently started reading a book called The Year of No Sugar. I haven't finished it yet but it has been very eye opening. It's not
 necessarily about those times we choose to eat dessert, but how much sugar is in the foods we eat all the time without even realizing it. Those hidden sugars.  According to The American Heart Association, men should consume only 9 teaspoons of sugar per day while women should consume only 6 teaspoons. That is not a lot at all. How much are we truly consuming on a daily basis, even those of us who generally make pretty good choices. Even Special K which many people eat as a pretty healthy breakfast has 3 teaspoons of sugar per serving. Check out this great article in Medical News Today for more detailed information. In the mean time think about and be mindful about those invisible choices we are making everyday. Be Well Friends!

The Wisdom of Oz

I recently watched The Wizard of Oz with my kids for the first time. Of course they freaked out in the beginning and thought something was wrong with the tv having never seen a black and white movie before.They loved the movie and I loved watching it through their eyes. It still ranks as one of my all time favorite movies. Besides the super fab red ruby slippers (which are not a part of the book but oh well), my favorite part is when Glinda the Good Witch reminds Dorothy that she never had to look elsewhere for what she wanted. She had it within herself all along. As a health and wellness coach it is my job to remind my clients that they too have everything they need and all of the answers already within themselves. Sometimes especially after we have been struggling for a long time on whatever wellness battle we are dealing with, it is hard to remember that we are in charge and we have the power to change. It doesn't mean that it will be easy but we are in control of our choices, behaviors and reactions. As a coach, I am not the expert, YOU ARE!! You know what is best for yourself. I love being able to be a guide and partner as you travel on the journey to optimum health. As you go about your day today, whatever challenges fall into your path just remember the wise words of Glinda the Good Witch. " You've had the power all along my dear." Live your best life, take ownership of your destiny and travel on down that yellow brick road. Be Well Friends!!!

A Change Will Do You Good

Big news, big change! I am officially a Health and Wellness Coach certified through Wellcoaches School of Coaching After much studying and preparation I've reached my goal. Now what??? Now what do I do with myself. My big goal is to get established with a health and wellness organization in my area. In the mean time I'm still debating on whether or not to start my own business as a wellness coach. It feels very daunting and overwhelming but I have to remind myself to take it step by step. It doesn't matter what you do in life anytime you are looking at starting something new your imagination takes off leading you into every possible what if scenario. In your mind you have created major catastrophes before you have even started working on anything. I pose the question How do you stay on track and step out on faith when the ground feels shaky? For myself, I try to stay steady by keeping up with my meditation practice. I also try to stay positive by doing good things for myself. What are your tips and tricks? Until next time, Be Well!! 

Seven Areas of Wellbeing

Bad Blogger!! My apologies friends. I have been neglectful of my blog. Why? Well, I will have to lay the blame on the big E-G-O. Not being sure if people are actually reading my blog makes it hard to sit and pour out my creativity (Are you hearing that tiny violin?. But, I needed to remind myself that just like with meditation, you just show up! No expectations, no agenda, no goal. I like to blog because I like to write and I like to share what I know( or at least what I'm processing in the moment). So here I am, showing up. I hope you join me. But if not, I'm okay on my cushion, er at my computer content with my thoughts!

I am studying for my Wellness Coach certification and really reflecting a lot on this theme of wellness. Wellcoaches School of Coaching identifies the seven areas of well-being as ...

1. Life Satisfaction
2. Energy
3. Mental and Emotional Fitness
4. Exercise
5. Nutrition
6. Weight
7. Health

I looked on the web and there are alternatives, I found the seven demensions of wellness but since I have my training with Wellcoaches, I can more easily identify with their 7. I thought it would be interesting for the next few weeks to really dig deep into what each of those areas mean. Of course for each person they will look different but I thought a general investigation would be interesting. So stayed tuned!!!

Be Well Friends

Where is the Joy?

Where do you find your joy friends? Are you looking for it? In the midst of such busy lives, and in the midst of our own wellness battles whether they are trying to lose weight, stress management or finding life satisfaction, we all have a lot going on. I was reminded of this the other day. A friend of mine actually had to remind me to have fun, lighten up. Being a single mom I get bogged down with paying bills and making sure my kids have what they need. Just found out the dog has allergies! What? How much is that gonna cost me??   I'm also studying for my Wellness Coach exam and of course doing a zillion other things like we all are doing. In a nutshell, I'm busy! Who isn't? But are we too busy to find those small pockets of Joy that life offers us? Are we too busy to be silly, have fun? I encourage you today , no matter how much is on your plate to look for those small pockets of Joy.  No matter who we are or where we are, we can find Joy on this journey. 

Be Well, Be Joyful

Motivation Tips

What Do You Do When....

Being a mom is probably the most generous job on the planet. You are constantly putting your kiddos needs in front of your own. It seems to just happen without a whole lot of thought. Recently in working with my own wellness goals, I decided to make a commitment to take a group fitness class at the gym 3 times a week. I love going to the gym, I could live there! I'm also much better at doing classes versus working out on my own. I love the camaraderie, the energy, I have just always really loved being in a class. As you can see getting to the gym is not a problem for me. But.... I have these two little creatures that live with me and after a long day at school they don't want to go to the gym with mom and wait in childcare until I'm finished. Especially when it's nice out, they want to hang out at home and play outside. Who can blame them really. So I've had to come up with a Plan B. Even though I like getting to the gym and taking yoga, cardio kickboxing whatever there are days when that is just not going to happen. I stumbled on my Plan B while on Pinterest. They have great workout routines that you can print and use at home at your own pace. A lot of the ones I like come from a site called Fit Sugar. It's actually nice to go at my own pace. I play the songs that get me moving and I'm saving a lot of time since I don't have to wrangle the kids, drive to the gym, find a parking spot etc. I am still going to the gym when I can but when I can't make it I know I have other options. I also decided that when I need to go for a run, obviously I again have the same problem, what do I do with my kids? I came up with my other Plan B for that as well. I can run up and down the parking lot right in front of my townhouse. The kids can stay home and I can get my cardio in. The neighbors may think I'm crazy running up and down and I'm sure I may get bored but we have to do what we can to take care of our own health. Who else is going to take care of us? So I ask you friends, what is your Plan B when your own workout plans don't make it? 

Be Well Friends

Size Matters

Lots of discussion right now about the new Nutrition Labels that the FDA is working on. They haven't been changed in about 20 years, but our bodies and eating habits sure have! The new labels are supposed to reflect actual serving sizes. Do you spend a lot of time reading labels? They can be a bit confusing. Will the changes make it easier for everyone to understand? We will see. Here is a great article from NPR highlighting the big changes. In the meantime, it is good to talk about and be mindful of portion and serving size. We all know that portion sizes have increased dramatically over the years. Many of us are still active members in the Clean Plate club that our moms made us join. Being a member of this club today can be detrimental to your health.What is portion size versus serving size? Portion size is the amount of a single food item served in a single eating occasion such as a meal or snack.Think about how much we are offered every time we go out to eat or open a bag of something. Serving size is the standard unit of measuring food. How many servings are we actually consuming when we eat that plate of pasta from Pasta, Pasta, Pasta Restaurant (not a real restaurant, I hope!) Often we are eating what looks like one portion because that's what we've been served or what we serve ourselves, but it's actually 2 servings.
So what are some strategies we can use to battle the ever growing portion size?

• When eating out before you meal even hits the table ask for a to-go box. When your food arrives immediately put half(or more than half) in the box. Sometimes the server can even box it up before hand for you, if your worried about the temptation to eat all of it.
• Think about your dinner plate. Dinner plates have become a lot larger. You don't need to fill your plate. You could even try using a salad plate for your meal. You will be amazed at how much less you will eat but you will still feel full.
• Try not to sit down to the table hungry. Have some fruit, or a small salad before your meal so you want feel as tempted to overeat.
• If you are having a snack, measure out a serving size and put it in a bowl rather than eating out of the bag or box. 

These are just a few suggestions. What are some other ideas you've tried? Let me hear you friends!! If you want to test yourself take the Portion Distortion Quiz from the National Heart, Lung and Blood Institute. It is very eye opening and it's actually fun to take. Knowledge is power! Be Well Friends!!

Thoughts On Wellness

Sorry I haven't been as faithful a blogger as I usually am. I have been super busy( who isn't) studying for my well coaching exam. I'm nervous as a cat about it, but absolutely thrilled at the same time. I can't wait to get started helping people on their own journey to wellville!!

I've been thinking a lot more about this whole idea of wellness. Unfortunately, whenever I mention that I'm studying to be a wellness coach people immediately say "oh I could use that I need to lose weight." Losing weight does not equal complete wellness. It can be a part, but not the total package. So let's look at wellness and wellness coaching.

What is wellness?  Wellness is living your best life in body, mind and spirit.Wellness is finding your optimal physical, mental and spiritual health.  Just as every person is different and has different needs and desires, wellness looks different as well. Ask yourself, What does peak wellness look like for me?

What is Wellness Coaching? Wellness Coaching is a partnership between coach and client to connect the dots between who they are and who they want to be. A wellness coach supports their client in taking action towards reaching their desired goals.

I love the above quote. I really think it sums up how we should approach wellness. If we don't take care of our "home" who will. Sometimes having the support of a coach can give us the boost we need to find our best selves. On that note friends, I'm looking for practice clients to work with to prepare for my certification exam. If you are interested please let me know. It is absolutely free!!!! We can work over the phone, so location is not a problem.

Be Well Friends

VB6 and Me (part 2)

Okay folks, I've been a VB6'er for the past week and a half or so. I think it is a great way to rethink your eating patterns unless... you're like me and when someone says eat what you want, you go bananas!!! My days have been filled with fruits and veggies. Lots of soups and salads and nuts. However by dinner time I'm starving. This is not a VB6 problem this is a me problem. I've always been like that (I don't snack a lot). So with a hunger pain in my belly and a tiny Mark Bittman on my shoulder saying eat what you want,( and as I said last post, I know I'm stress eating) let's just say it hasn't been the prettiest picture. My dinner has been fine but it's that post dinner glass of wine or cupcake (or two) that has gotten me in trouble. Soooo I'm pretty sure go bananas was not how Mr. Bittman pictured people using the VB6. It's all about interpretation!!

In coaching we don't call meeting goals a win or lose situation, we call them win/ learn. We also call goals experiments, because that is exactly what they are. Taking something you want to do and seeing how you can make it work for you. Maybe making a goal of exercising 5 nights a week for an hour at a time is an experiment you set. If it works great, if not what else can you try. Maybe 5 nights a week but only a half hour each time. Or maybe it's three nights a week instead. It's all about honoring who you are and what works best for you. When I'm teaching yoga, I always tell me students it doesn't matter what I'm doing or what your neighbor is doing. It's your body! You have to honor yourself!

As far as me and Mr.Bittman we are still friends. I really do like the VB6 I just need to make it work for me. Maybe adding a small meal between 2:30-4:30 pm that would sustain me a bit more until dinner. Perhaps having some healthy dessert alternatives on hand will help. Maybe I need to have an earlier dinner time. There are lots of choices for me to try. After all it's only an experiment and I'm out to win/learn!!
Be Well Friends

VB6 and Me

Went to the library and checked out a stack of Mark Bittman cookbooks. One of my favorite activities is looking for new recipes to try. I remember being a girl and seeing my mother "read" cookbooks and thinking that is the most ridiculous thing I've ever seen!!! My oh my! How the tables have turned! Now I "read" cookbooks like crazy cakes!! I discovered one of Mark's latest books VB6: Eat Vegan Before 6pm. I'm not vegan although I was a vegetarian for many years before I had children. Now I guess I'm what you call a flexitarian. I eat meat some nights, veggie some nights but over all I just try to make healthy food choices. However, (full confession- wait for it) I've noticed that this winter in dealing with the stresses of life, I have been overindulging in sweets and carbs. That is the catch 22 with enjoying reading new recipes, then you want to cook and eat the results!! I've decided I need to get out of my winter rut and try something new. VB6 is exactly what I need and it makes sense(unless your vegan and then going full on vegan makes more sense). I don't like to deprive myself. I like to eat whatever I want and for the most part tend to stick with healthy choices because I feel better when I do. I am not a believer in diets, I've always thought that working towards a healthy overall lifestyle is a much more sustainable option. That is why I like this book. Being really mindful about your choices all throughout the day (focusing on veggies, fruits, nuts) leaves a little room at the end of the day to maybe indulge in that piece of cake with the kiddos. The book provides meal plans and recipes which are very helpful. If your diet needs a little overhaul, if you need to get out of your winter rut then this is a great place to start. I'm starting today by having oatmeal with bananas and almond milk. I will probably have a spinach smoothie for a mid morning snack and big salad for lunch. Not sure about dinner yet. I will let you know in a few days how its been going. I'm off to get my VB6 started!!

Be Well Friends

No Mud, No Lotus

"You cannot grow lotus flowers on marble. You have to grow them on mud. Without mud you cannot have a lotus flower. Without suffering, you have no ways in order to learn how to be understanding and compassionate. That's why my definition of the Kingdom of God is not a place where suffering is not, where there is no suffering..."
Thich Nhat Hahn
Zen Buddhist Monk


Life is messy and dirty and unfair. Sometimes life can just plain old stink! But when you feel yourself getting stuck in that dirty, stinky stuff of life remember the lotus blossom. It can't possibly grow without that mud. The thicker and deeper the mud the more beautiful the lotus blossoms. We are exactly like the lotus. The more dirt and muck and yucky stuff that life is throwing at us, that is when we can really root down into the mud and know that our own blossoming is about to occur. We can use every moment as a teachable moment. What can I learn about myself from this experience? What can I learn about compassion? For our own health and wellness it's important  not to let that mud pull us down. Let the mud hold you up, support you and allow you to become who you are truly meant to be.

May you be happy.

May you be peaceful.

May your heart and mind be open.

May you grow and blossom. 

Be Well Friends

Self-Care/Self-Compassion Sunday

Today has been a day where I needed to focus on moi!! I've had a lovely afternoon of using self-care and self-compassion. What is self-compassion?(Hope you clicked on the link Kristin Neff is amazing.) Well, we know that when we have compassion for others we are using our strengths of kindness, empathy and deep listening. We are not feeling sorry for them, but we are right where they are, in the moment with them. We are a witness to whatever their thoughts, feelings or experiences are. Somehow we seem to be pretty good at doing that for others and then sometimes lousy at doing it for ourselves. Think about how hard we are on ourselves, how we beat ourselves up. We would never do that to a friend, so why do it to ourselves? Can you turn that compassion towards yourself? How can you turn it towards yourself? Here is where self-care comes in. What are some things you can do to take care of yourself. Not your house or your partner or children, but just yourself. Here are a few of the things I've done today.

• Went for a walk
• Took a bubble bath with really nice aromatherapy bubbles
• Read a delightfully lovely mystery (The dad did it! Don't tell anyone!)
• Took a nap in the sunniest spot in my house

I'm also about to head out to a movie with a girlfriend. I've been working party hard lately as we all are. It was important for me to stop and spend the day doing whatever it was that I wanted to do. Today worked out because my kiddos are with their dad. However there have been times where I've paid the teenager down the street to come over just so I could go sit and flip through magazines at Barnes and Nobles for a few hours. Whatever makes you feel good. If you need some suggestions, friends at The Self-Compassion Project have been compiling a great list of things to do to be kind to yourself. I hope you will follow their tremendous blog. What are you going to do to take care of you today????

Be Well Friends

Food Glorious Food

Remember last post when I said we were preparing for 5 snowflakes? Boy was I wrong!!!! We have real snow. Many inches and probably going to get more.

One of my favorite things to do is to not only cook, but look up new recipes. I'm constantly checking out cookbooks from the library and looking for recipes on the internet. I love to try new recipes. Today would be a perfect day to just stay in the kitchen and cook but, due to the bad weather I'm staying with family right now. Just in case my kiddos and I  ran out of power, they invited me to their place where they have a generator and grill. As I'm sitting watching the news(yep, there's snow) I'm wishing I could be up chopping and prepping for a delicious soup or stew. Since I can't do that, I thought it would be a great time to share some of my favorite food blogs!!

• Food Heaven Made Easy This is a great blog designed by a dietician and a nutritionist. Together they are a dynamic duo. Along with their blog they offer a cooking and nutrition web series as well. I'm planning on making their Baked Eggs in an Avocado as a post Valentine's Day breakfast!! I would love to hang out in the kitchen with these fab ladies as they create their amazing plant-based recipes!! Invite me over for dinner please!!!

• Choosing Raw Gena shares what she has learned about eating raw and leading a vegan lifestyle. I am not a raw foodie but I think finding different ways to eat raw (other than salad) is a great way to add to your own nutritional well being. Sometimes people are afraid of trying raw or vegan recipes. It can be intimidating to read a recipe with strange sounding ingredients or expensive kitchen tools. This blog has a  lot of delicious recipes to enjoy and you can pick the ones that work best for what's already in your pantry. I recommend the Raw Brussel Sprout Salad.

• Simply Green Smoothies Love, love, love these girls!! I started their Green Smoothie Challenge on January 1st and it has changed my life. Ok, I know everybody says stuff like that but discovering the benefits of having 1-2 green smoothies a day has really been a great change for me. I have more energy and focus, I stay full longer, and they are easy to make so I can always have one waiting for me in the fridge. I don't really eat snacks. When I eat I like to eat a meal, which means between meals I can get hungry and grumpy. Having a smoothie around 3pm has really made a difference in getting through the last bit of the afternoon. I've also found that I can have one for breakfast along with a piece of whole wheat toast with peanut butter and I'm great until lunch! I know that most smoothie fanatics recommend getting a Vitamix (which I would get if I could afford it) but I use a Ninja blender and it works just fine. 

• Lick the Bowl Good Moderation is the key to a healthy life. I've always felt (well, I learned from Micheal Pollan) that if you are willing to make what it is you want to eat than go ahead! It's much better to make your own cake with good quality ingredients than to buy one from a chain grocery store. Cakes are Monica's life and life is delicious. I have baked a few of her yummy treats. I've never made one that I didn't like. So far the Snickerdoodle Cake is my favorite!!!

Hope you enjoy a sampling of a few of my favorite food blogs. I will continue adding to the list.

Be Well Friends

Get Out Your Glue Sticks!!!

Ahh friends, where I live we are about to see some snow. When I say snow I really mean about 5 snowflakes but those 5 snowflakes will shut everything down. Seeing as how I'lll have some extra time on my hands, it's the perfect time to make a vision board!!! I'm embarking on a new journey(I can't say much about it just yet). I am really excited and scared to death all at the same time. I decided to take a break from all the heavy thinking and processing to create a vision board. What's a vision board, you ask? Well it's a creative way to visualize and bring to fruition a goal that you have. Basically, it's making a collage, just like we did as kids only this time more focused.

My first step was to not only think about my goal but the deeper reasons behind my goal. For instance if your goal is to meditate every day, think about the real reasons behind that goal. Finding peace and relaxation, stress management etc. Then when you begin searching through old magazines, look for pictures, words and  images that fit your idea of what you really want. Once you've got your goal and your magazines, start cutting!  Don't think about it too hard, just cut!!! The next step will be to glue all of your pictures and phrases onto a piece of poster board. You can decide how large or small to make it.  I looked on Pinterest at other people's vision boards. Some were small 8X10 others took up an entire wall. The final step will be to hang it somewhere where you will see it everyday and can remember your end goal. When life gets tricky, as it always does you can look at your board and remember what's most important.

I hope you will join me as we continue to deal with this yucky winter weather. Have some hot chocolate, grab your magazines and glue sticks. Get cozy, get creative!!!!

Be Well Friends

Book Review: Start Where You Are

Full disclosure, I'm a Pema Chodron groupie!! I swear if I met her on the street I would lose my mind. I love her. I want her to adopt me and I would be so happy just to sit at her feet and listen to her all day.
Anywho, last year I was going through a really tough time. I discovered this book and for about 4 months carried it with me everywhere. My copy is tattered and has chocolate stains all over it but when life gets tough I pick it up and remember what's most important.

 Start Where You Are is a wonderful book on how to cultivate compassion for yourself and make each and every life situation we enter into a learning opportunity. This book teaches the Lojong (mind training) slogans from the Buddhist tradition, however they're truly lessons anyone can appreciate. There are 59 Lojong slogans or teaching and the book goes over each one. Here are a few of my favorites.

• Be grateful to everyone- We can learn from anyone and every situation. I've encountered some nasty people this year. Even though those situations have been difficult I've been able to be grateful for each one because they've taught me something about myself and made me stronger. 
• Don't expect applause- I really like this one. I think we get into conflicts with our partners, colleagues, friends because we have a set expectation in our minds of how things should go and when it doesn't happen our way we get upset. Is it really the other person's fault? Probably not. Don't expect applause, just be . Open your heart, open the door to opportunity  and expect the unexpected. 
• When the world is filled with evil,/Transform all mishaps into the path of bodhi(enlightenment)- Think all  the messy, unwanted circumstances of life as ways to wake up! What can you learn? How can it make you better, stronger, faster? Well, maybe not faster but you get the point!!

Start Where You Are  is an amazing thought provoking book. Read it slowly as if you were sipping a fine wine. Savor every thought and read it with an open mind and an open heart. See where it takes you!!

Be Well Friends

How Important Is This Change To You?

Change is so hard. As I get closer to my goal of working as a Wellness Coach, I think a lot about the journey I will be traveling on with my clients. Change can be exciting, but more often than not it's pretty scary. In my Wellcoaches training we have talked a lot about helping the client remember their past successes. I like to call them wins! Whether it was that time in college when you were able to stick to a workout routine or right before your wedding when you were successful with losing weight. When was a time you were successful in meeting your goal? Change is so hard for me. I am a creature of routine and habit. I  sit in the same chair to eat dinner every night and however I drive from point A to B the first time will be the route I take every time. I'm facing some big changes right now. I am so excited about the possibilities but also scared to death. But, I try to  take my own coaching suggestions and I look back at a past win. A time when I made a big change. Yes it was scary and yes it was hard but I came out on the other side.

I'm calling today Wisdom Wednesday. If you are on the road to a change of some sort, be inspired by the words of Dr. Martin Luther King, Jr. No matter what you're facing, no matter how daunting, just take that first step. You just might discover that all along you've had wings and could fly!!!!

Be Well Friends

Welcome to My Journey

Hello friends. It's always a little strange to introduce yourself for the first time. But here goes. I love writing, I love blogging and I love wellness. I thought I would use this platform to document my journey to find peace and fulfillment. My life has gone through some dramatic changes in the last few years. I was married and a stay at home mom. Now, I'm divorced and back in the world of full time employment. It has been a lot to juggle to say the least. I am working towards becoming a certified Wellness Coach. I'm currently receiving training through the Wellcoaches school which has been awesome. I love the coursework and I'm learning so much. I'm also working towards my 200 and eventual 500 hour yoga certification. There is so much that I want to do and learn. I have such a spirit of gratitude for where I am in my life. I have learned so much and come so far. Just a few years ago I truly didn't even think I could take care of myself. Now here I am taking care of myself and my two kiddos (and doing a pretty kick-ass job if you ask). Anyway, that's all for now. Stay tuned and thanks for joining me on my journey to Wellville!!

Be Well