Because getting healthy and losing weight is about more than a just a diet!

Tag: health coach

Do we create barriers to our own success?

Do we create barriers to our own success?

As someone who has been battling their weight for nearly 30 years, I have never thought of weight loss as something that was easy. To me, it always seemed like a personal war. I know that is a familiar feeling for lots people and many of my clients have confirmed these types of thoughts and emotions when discussing weight challenges.

In thinking about this question over the last few months now, I think I have come to a few conclusions… Not only is weight NOT a mathematical equation (Biggest Loser has proved that to us on national television again and again), but there are many other non-food and non-exercise components that factor into our weight, one huge component being our minds. Yes, sleep, stress and a lot of other aspects are important, but in my opinion, our minds can determine our success or our failure.

Our brain is more powerful than we sometimes give it credit for.

What is Meditation and Why Should I Consider It?

What is Meditation and Why Should I Consider It?

Meditation is more common place now that it has ever been before. There are many studies that have proven the positive benefits of mediation and many people believe in the power of meditation. What is meditation? Meditate verb  med·i·tate \ˈme-də-ˌtāt\: to spend time in quiet thought for […]

Getting Your Zzzzz’s

Getting Your Zzzzz’s

We all know that sleep is important. Yes, many of us still struggle with getting enough sleep. In fact, there are some people that pride themselves on the fact that they function on little or no sleep! Wearing our sleep deficiency as a badge of honor is not as wonderful as it may seem. In the past, I was very guilty of this, often sleeping as little as 2 hours a night and working 18 hours a day! I was running myself down, full speed ahead!

Before we talk about what we can do to get better sleep. Let’s look at what sleep DOES do for us. What are the benefits of a good night’s sleep?

Benefits of Sleep:

  • Helps your brain to function properly
  • Improves learning and problem-solving skills
  • Healing and repaid of your heart and blood vessels
  • Helps maintain hormonal balance
  • Affects your immune system and your ability to stay healthy
  • Forming and consolidating memories
  • Curbs inflammation[i]
  • Creativity
  • Decreases daytime fatigue and increases stamina
  • Sharpens your attention
  • Contributes to a healthy weight
  • Lowers stress levels

So, what will sleep deficiency, lack of sleep or lack of good sleep consistently do for us?

Sleep deficiency leads to:

  • Trouble making decisions
  • Controlling emotions and behavior
  • Coping with change
  • Linked to depression, suicide and risk-taking behavior
  • Increases risk of obesity
  • Can result in elevated sugar levels, may increase risk for diabetes
  • In children and teens, can cause problems getting along with others, mood swings and impulsive behaviors
  • Can be very dangerous if driving. Driving while sleepy has been shown to be just as bad, if not worse than someone who is driving drunk.

What can we do to get better sleep? What are some tips for those of us that struggle to fall asleep or stay asleep?

According to the National Sleep Foundation[ii], there are six things we can do to ensure a better night’s sleep.

  • Stick to a Routine/Schedule – Try going to be and waking up at the same time each day, INCLUDING weekends.
  • Bedtime Ritual – Develop a relaxing routing for yourself. Coach’s note: Try turning off the electronics at least one hour before your intended bedtime. This includes your Kindle, opt for a traditional book with pages instead.
  • Avoid Naps if you are a Troubled Sleeper – Naps may help during the day, but may keep you up at night. If naps do not affect your sleep schedule, go for it!
  • Move! Exercise daily, whether vigorous or light. Our bodies were meant to move, so we need to get off the couch and get going!
  • Environment – What does your room look like where you sleep? It should be cool (60-67 degrees), free from noise and bright light, and any other disruptions. If needed, have blackout curtains, ear plugs, eye mask, good pillows, etc.
  • Comfortable Mattress and Pillow – Be sure your mattress and pillows are comfy. Most mattresses last about 9-10 years, pillows need to be replaced more often.

Some other things to consider:

  • Melatonin to help you fall asleep…be sure to check with your doctor or pharmacist before taking this to ensure no potential interactions
  • Essential Oils, such as lavender for relaxation
  • Herbal Tea as part of your bedtime ritual
  • Watch how caffeine affects you and be cautious of having it late in the day or evening
  • Meditation before bed
  • Reading before bed
  • Turning off all electronics, phone, TV, computer, games, tablet, iPad, Kindles, etc. an hour before bed
  • If you do not have a set bedtime, begin the process of establishing one. Your body will thank you!






“I’ll Start on Monday”

“I’ll Start on Monday”

Many of us have tried to lose weight over and over again. We tell ourselves, “Well, I already screwed up I might as well eat what I want.” But we wouldn’t slash three other tires if we got one flat tire right? Have you ever […]

From Leotards to Spanx: Why I Became a Health Coach

From Leotards to Spanx: Why I Became a Health Coach

After 29 years of dieting, I put my foot down and said NO MORE! My relationship with weight loss began at age 9, when my dance teacher said out loud for all to hear, “You need to be eating lettuce, lettuce, lettuce.” My round cheeks flushed fire […]

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