3 Stage Framework to Reclaim Your Health

3 Stage Framework to Reclaim Your Health

I want to be transparent with you…

I struggle with consistency.

A lot of people comment or send me messages with some of the following questions:

How are you so consistent with your health?
Do you ever slip up?
How do you have the time to do it all?

Can I let you in on a little secret? It’s not all rainbows and unicorns.

I struggle sometimes and am not consistent.

Yes, even health coaches like myself struggle!

Here’s the thing… Believe it or not, it’s not about perfection; it’s about showing up everyday. Because consistency is the key and maintaining it is very difficult, I developed the 3 stage framework to reclaim your health.

Excuses Busy Professionals Use to NOT Invest in Their Health

When I talk about investing in your health, I’m not just talking about hiring a health and wellness coach like myself. I’m talking about investing in the right foods, the right workout programs or gyms, and in yourself.

Here are the top excuses busy professionals use to not invest in their health:

  1. They don’t have the time. No one has more than 24 hours in a day. If you cannot fit it all in 24 hours, it means you need to reassess what’s important and manage time accordingly.
  2. They can’t give up their will or desire for certain foods. Don’t want to give up pastas, cheeses, alcohol, and other junk foods? Giving up these foods does not equate to giving up on life.
  3. They don’t have the money. We find the money to support what is important to us. Are you willing to stand in line for the new iPhone, order a daily latte at Starbucks, or purchase a new TV because your old one broke? That indicates to me that you’re willing to trade your health for something that will only grant temporary satisfaction.

Difference Between Excuses and Reasons

An excuse is never a reason for doing or not doing something, but a reason may appear to be an excuse. When I work with my clients, I do not accept their excuses. People oftentimes confuse excuses for reasons, so I want to be real clear on the difference.

Excuses are explanations that justify or defend reasoning. They do not hold any strength when tested.

Conversely, a reason is a cause for a decision.

See the difference?

EXCUSE: I don’t have time to commit to my health. I’m too busy with work, taking care of the kids, and am just exhausted at the end of the day.

REASON: Right now, I am prioritizing taking care of my sick mother; consequently, I can only commit to a maximum of 30-minutes a day to focus on my health – exercise, mediation, etc. Once my mother heals, I’ll be able to commit more time.

3 Stage Framework to Reclaim Your Health

I usually hear excuses from individuals who do not have a framework or a ladder to climb out of their pit of negativity. This is why I developed my 3 stage framework to reclaim your health. Although every client has their own unique needs, we use this framework to develop a custom plan for each client and see incredible results because of it.


P.S. If you’re ready to work with me, I can help you. Schedule a discovery session with me to navigate through your journey.


So what are these three stages?

  1. Eat for YOUR body, not someone else’s body. Learn the foods and combinations that serve your unique body, and focus on that instead of what someone else tells you is good for them.
  2. Uncover hidden stressors. We all know stress is bad for us. Until we understand what the source of our stress is, we cannot deal with it.
  3. Master your mindset. Use the most powerful machine on the planet – your brain – to manage your body and your life the way you want it to work out.

Let’s dive into the details!

Framework to Reclaim Your Health

Stage 1: Eat for YOUR Body

The first stage in the 3 stages to reclaim your health framework is to decide to eat for your body. Figure out which foods work right for your body – not your neighbor’s, sister’s, or the TV infomercial guru’s body. When you fuel yourself with the right foods, it functions more efficiently and gives you freedom from cravings. Then, you know you are fueling up your body with the right foods.

I teach a simple method based on your own personal metabolic type that you can use long-term. Counting calories, macros, or weighing your food isn’t sustainable or realistic for busy professionals like yourself. This simple method helps you understand how to balance your plate appropriately so you…

Feel satisfied
Stabilize your moods
Have no cravings
Don’t feel like you’re crashing after meals

When you experience that freedom, it means you’ve balanced your blood sugars well (which balances your weight and metabolism).

There are Alternative Foods for Any Food

Before I became a health consultant and coach, I was a junk food junkie… Bread, cheese, pizza, fries… You name it. I craved it!

But these were the exact things that were keeping me sick.

If you’re struggling to give up foods that are harmful to your body, I totally get it. Now that I’ve been doing this for so long, I don’t have any cravings and have even found replacement foods.

Thankfully, there are now alternatives for everything. You can still have your pasta and tacos; you just have to find the right alternatives that work for your body.

Stage 2: Uncover Hidden Stressors

The second stage in the 3 stages to reclaim your health framework is to uncover your hidden stressors. When I start working with you as a client, I use functional lab tests to evaluate your hormones, immune health, digestion, and detoxification systems. We then discover underlying imbalances preventing you from looking and feeling your best.

Rather watch a 7 minute video with the same information….

These tests allow us to peel back the layers and reveal the root cause of your disease. You’ll understand the why behind certain symptoms – which is much more important than the what.

I recently worked with a couple who were both in their 70s; the husband recently texted me that he feels better than when he was 30! That’s the transformation you can experience when you uncover hidden stressors. You can experience victory in your health journey!

It all starts by tuning into what your body is signalling to you.

Stage 3: Master Your Mindset

The third and final stage in the 3 stages to reclaim your health is to master your mindset. Learn how to honor your body’s needs so it will honor you back. When you master your mindset, you create peace with your past so you can move forward in joy and happiness.

Shifting the way you think about your health and your future is one of the most important things you can do to achieve and maintain health and happiness.

Remember, short-term solutions do not produce long-term results. Shifting your mindset is a long-term solution.

Building a strong foundation from a whole body perspective will give you the total transformation you’ve been longing for in your mind and body.

When I was a hospital consultant, I travelled all around the world – flying every Monday and Friday. It would have been so easy to let my circumstances take over my health journey. And for a while, it did! I felt like I never had enough time and worked myself into illness.

It wasn’t until I shifted my mindset and prioritized my health that I saw consistent change and a move in the direction I wanted to be. Even though I was flying, working 60 hours a week, writing my book, and working on my health and wellness journey, I decided that “I” was “my priority.”

I scheduled and planned everything – including staying in hotels where my room included a kitchen so I could cook my own meals. This choice enabled me to have consistency.

Consistent Routines

Who else lives by their calendar? Following a routine forces you to be consistent, so schedule your routine on your calendar and follow it. If you do not follow it, it will lead to a slippery slope where you begin to create a mistrust in yourself (and eventually self-sabotage).

Health is Your Greatest Asset

What would having your health do for you?

You don’t have to be sick before you die. It’s your choice to reclaim your health – your greatest asset. Learn how to take care of yourself with my 3 stage framework. Then clean out some of the excuses you’re using now to take action. Those excuses are lies that only make you feel good temporarily.

When your health is in line, you’re going to be successful in every area of your life.

Ready to reclaim your health? I help busy professionals recover hormone health and balance weight and metabolism so they can shine with confidence and energy needed for success. Let’s chat to protect your greatest asset!

How to Overcome Your Emotional Pain And Physical Suffering

How to Overcome Your Emotional Pain And Physical Suffering

Many people live with pain for so long that it seems like there’s no relief. It doesn’t have to be! There’s hope to overcome your emotional pain and physical suffering by focusing on wellness within.

What if you could overcome pain and suffering?

What could you accomplish with that kind of freedom?

I want to talk to you about some ways to help you overcome pain and suffering so you can live a less limited life. If you’re ready to get started, then I have a question for you…

Have you ever considered how your emotions impact your physical health?

Emotions Impact Physical Health

Did you know that 3 out of 4 hospitalizations are actually caused by stress-related illness? I’m not only talking about the temporary stresses we encounter on a day-to-day basis. When stress is uncontrolled for an extended period of time, we eventually enter into an exhausted state.

In fact, chronic stress is a factor in 5 leading causes of death in the United States including:

Stress-related illness is a trillion-dollar epidemic, and it continues to grow as chronic stress becomes more common.

We might not be able to see emotional pain and suffering, but its impact on our physical health is real. Start taking your emotional wellbeing as seriously as your physical wellbeing!

Sources of Emotional Pain and Physical Suffering

Many times, we get stuck in painful patterns. Emotional patterns can cause us to store pain in our body.

For this reason, I often ask my clients about their stress levels. Many of their stressors revolve around similar emotional themes – fear, worry, and anxiety. People experience…

  • Job-related stress
  • Worry for their children
  • Financial anxieties
  • Overwhelming anxiety with little things going wrong
  • Relationship stress

Do any of these resonate with you?

While many of us experience strong emotions around these aspects of our life, these emotions don’t have to cause stress. In fact, you can avoid stress by managing your emotional health.

Choose to Change Your Energy

Your body is vibrating energy, whether it’s your glow, passion, knowledge, or skills. It is an expression of your inner experience. The energy from within is invisible and constantly changes form.

Since our bodies are designed this way, it means our pain isn’t permanent! Everything is energy, and energy can change form.

And you can change your energy to overcome pain and suffering.

How to Overcome Your Emotional Pain and Physical Suffering

Very few people understand that our character traits can be hidden causes of stress. We are often the ones that perpetuate our painful patterns. Let’s talk about a few common patterns that you may be experiencing and how to overcome them.

Rather watch a video with the same information….

What would you accomplish if you weren't overwhelmed with STRESS 🤯 PAIN 😫 ANXIETY 😟…?Unconventional advice to to help you release it 💜

Posted by Chelsie Ward on Thursday, May 7, 2020

1. Acknowledge Your Resistance to Feel

One of the biggest sources of pain and suffering I see with my clients is resistance.

It’s common to resist things you don’t like or want to stop. If something is causing you pain, it’s instinctual to resist it. But when you resist pain, you’re unable to release it or relieve it.

We often have a false understanding that certain emotions are “bad,” so we have a tendency to push them down to avoid feeling them. The truth is, emotions aren’t good or bad. We are the ones that attach meaning to them.

When we constantly meditate on how to get rid of our pain, we resist our emotions. This keeps us stuck in a cycle. We must acknowledge it and allow it to come up in order to heal.

2. Let Go of the Emotions You’re Holding Onto

Once you’ve acknowledged your pain, it’s time to let the attached emotions go.

Another common reason people get stuck in painful patterns is because they are unable to let go of certain emotions like:

  • Fear
  • Anger
  • Sadness
  • Resentment
  • Guilt
  • Shame

These feelings come up when we judge our pain instead of letting it go. If you find that you’re holding onto emotions, I encourage you to ask yourself why that might be. For example, many of us were taught to quickly forgive and move on. But sometimes we rush this process because that’s what is “expected”. It’s not always easy to forgive if we are still hurting!

Allow Yourself To Let Go

If you find yourself holding onto emotions, it might be because you haven’t allowed yourself to fully work through those painful emotions. Give yourself a break, and show yourself some compassion.

It’s important to forgive and let go. Allow yourself to feel your emotions first so you can truly let go.

3. Be Honest With Your Emotional Dishonesty

Emotional dishonesty is another area that keeps us stuck in a cycle of pain. This happens when we are not true to ourselves. In other words, we say or do things misaligned with our true feelings.

  • Are you saying “yes” when you really mean “no”?
  • Are you following your inner guidance?

Doing things out of guilt or obligation leads to frustration. This can tie into the patterns of pain we already discussed.

Set Healthy Boundaries

When we are afraid to be upfront with other people, we dishonor ourselves in the process. Emotional honesty isn’t possible with others until you become radically honest with yourself. Set some healthy boundaries to stay on the path of emotional honesty.

4. Recognize How You’re Misinterpreting Others

Patterns of pain can also be reinforced when we misinterpret what other people say or do. This is one area I’ve struggled with personally, and many of my clients face too.

When people say things to us or look at us a certain way, we may take it completely out of context and give it a meaning it doesn’t deserve.

For example, imagine you walk into a meeting and someone has an unkind look on their face or someone cancels your meeting at the last minute.

Sometimes the first thing that crosses our mind is the most negative possible reason for the behavior… What did I do? Did I say something wrong?

Avoid Taking Others’ Actions To Heart

If you have negative thoughts about yourself around others’ behavior, I want you to remember this: another person’s actions often have nothing to do with you. They usually have everything to do with a conflict that person is experiencing in their own life, unrelated to you.

Don’t take what others say and do personally. When we do, it causes us a lot of unnecessary pain and suffering in the long run.

The following are a few common painful patterns, but it is not a complete list. This is only a small piece of the work I do with my clients. We go through several different items like these to see what may be underlying some of the pain they are experiencing in their life.

Get To The Root Of Physical Pain

Patterns of pain aren’t the same for everyone. Most people have one or even a few problems that cause them to get stuck. Many times the root of our physical pain stems from our inability to handle emotions appropriately.

Take Authority Over Your Emotions

Before the age of eight, we are conditioned to think, believe, and behave in certain ways based on the things we’ve learned. The problem is that while we’re absorbing all this information that teaches us to respond in a certain way, we become more likely to respond automatically rather than thoughtfully.

Are your responses based on the responses of other people instead of your own inner guidance?

Before you respond to an emotional situation, pause. Remind yourself that you have authority over your emotions, and you are in the driver’s seat.

Inter-Generational Negativity

Many of the character traits we’ve developed in response to problems we face are passed on from generation to generation.

Personally, I’ve had to work through breaking this cycle in my own life by boundary-setting on a regular basis. I look back at my parents and grandparents and I see the same character traits in them that I carry. I looked at it as a curse for a long time. But one day, I realized that I could do something about it.

If I can, you can too! It’s your choice to break the cycle that is causing you pain and suffering in your life.

If this resonates with you, I would love to connect to hear more about your story.

Start Overcoming Your Pain And Suffering

The best way I found to overcome pain and suffering, is through activities that help release some of these negative patterns. Anyone can do this with a professional like myself who understands the appropriate techniques.

I’m grateful for my personal experience walking through this type of work. And it’s some of the most rewarding work I currently do with my clients outside of their physical healing.

Without the emotional healing work, physical pain will often manifest itself again. That’s why I take a holistic approach to health.

I help people go from chaos to freedom so they can live in peace and make a bigger impact in the world. I’ve helped many busy professionals overcome pain and suffering by guiding them in…

  • Managing emotional stress
  • Recovering hormone health
  • Balancing weight and metabolism
  • And so much more.

Working with a professional on these things will give you the energy you need to succeed and shine with confidence. If you’re ready to start living a happy, healthy, and whole life, fill out a discovery form here so I can help you customize a program that meets your unique needs.

How to Build a Healthy Morning Routine to Avoid Burnout

How to Build a Healthy Morning Routine to Avoid Burnout

Are you experiencing burnout during quarantine?    

Think back to before the start of the COVID-19 pandemic. What was your daily routine like? If you’re anything like me, it was busy. 

As an entrepreneur, I know there is always work to be done. This is true even if you’re not a business owner. Many of us have running to-do lists of things that we hope to get done once things wind down. So, when Stay-At-Home orders were put in place, it seemed like a great time to finally start checking things off this list.  

Afterall, we should all have more free time now…right? 

In reality, working at home because of the Stay-At-Home order – if you are not already someone who works from home – doesn’t necessarily mean things slow down. In fact, they might be busier than before.  

So while you’re operating at a faster pace, build a healthy morning routine to foster energy and take care of yourself again.  

The Quick Path to Burnout 

Lately, we’ve been consumed with tackling those projects we feel like we should have extra time for. At the same time, requests for online meetings have consumed our calendars – keeping us professionally and personally connected in a physically and somewhat personally disconnected time.  

If you’re like me, you’re probably bouncing from one video call to the next for 12+ hours a day. Whatever it is… We all have things absorbing our days. Being wound in this non-stop routine can set anyone up for a quick path to burnout.  

If you’re feeling like you’re on the quick path to burnout, you’re not alone!  

Trust me, I was feeling it too.  

After about a month of long days sitting at the computer, I realized something had to change. I decided to make some work-life boundaries to avoid burnout and maintain my own health.  

And you can too! 

Setting Healthy Boundaries to Prevent Burnout 

What is filling your calendar that is causing you stress? Once you identify that filler, the next step is to set a healthy boundary around it to prevent burnout.  

Personally, I’m only allowing for one networking-type event each day.  

That’s my boundary. 

I know you might be hesitant to say “no” to things that feel like obligations. But only you can make your wellness a priority. It’s okay to push others out if your schedule is getting overbooked. 

Here are a few things I encourage you to consider when setting healthy boundaries during this time: 

  1. Plan your day, and stick to it. When your calendar is full, it’s full. Remember, you’re responsible for your own happiness. Prepare your day in a way that brings you happiness. Planning allows you to respond, rather than react.   
  2. Be true to yourself. Maintaining your integrity starts with staying true to your own values first.  
  3. Be honest with others. If you can’t commit to something, then say “no” rather than committing to something out of guilt, obligation, or fear of what others may think. Let your “yes” mean YES and your “no” mean NO. 
  4. Ask for help if you need it. Surround yourself with those who support you. You’re not alone. 
  5. Take time out everyday for a little quiet time and self-care. Block out the noise, and turn off those pesky notifications. It’s not always easy to take time out of of each day for yourself; however, when we’re intentional about our daily routines, this becomes possible.  

Become more intentional about your daily routines first thing in the morning. 

Build a Healthy Morning Routine 

So how do you build a healthy morning routine?  

For me, it all starts the moment my feet hit the floor. I usually give myself 2 to 3 hours of time to focus on myself in the mornings before I start my day with the rest of the world.  

We are all different. What works for me won’t work the same way for you.  

You have to customize your approach to wellness.  

So, I want to give you some ideas for how to get started in building your own personal morning routine that keeps you grounded: 

Practice gratitude and prayer 
Focus within and meditate 
Visualize your day 
Stimulate your mind 
Get in some morning movement 

Practice Gratitude and Prayer 

From the moment we wake up, we choose what energy we want to bring with us throughout our day. If you’re looking for a way to foster optimistic energy, practice  gratitude journaling and/or prayer. 

recent scientific study found that people who reflect on things they’re thankful for through gratitude letters have better long-term mental health than those who don’t.  

What would having a more positive outlook do for you?  

Let me know in the comments below. 

Focus Within & Meditate 

Many people rush into their day without taking time to center themselves.  

If we don’t take time to fill up our own cup first, we won’t have anything to share with others.  

You can’t pour from an empty cup!  

For this reason, one of the most powerful ways to prevent burnout is to start your day by finding wellness within and meditating.  

In last month’s blog I introduced you to several tools that allow you to decompress and focus within, such as meditation and breathwork. Many business professionals like you worry that they don’t have the time to do these practices. The truth is, it doesn’t have to take much time at all!  

 In fact, meditation is so powerful that it takes only a few moments each day to reap plenty of benefits, including…

Relaxation of the mind and body 
Decreased muscle tension and stress 
Improved sleep 
Better focus and concentration 
Improved digestion 
Lower blood pressure 
Improved mental health 
Increased intuition 

The best part is, you can practice meditation or breathwork anywhere at any time.  

Spend time honoring your body each morning by focusing within.  

Visualize Your Day 

When was the last time you paused to ask yourself, “How do I want to show up today?” or “What do I want my day to look like?”  

These simple questions can have a transformational impact on your whole day. When we visualize something enough, it can become our reality. 

Have you heard of a self-fulfilling prophecy? It’s the idea that if we constantly focus on the negative, then we will see that come alive in our lives. So many people are there, right now, living in fear. Being stuck in a pattern of negative thoughts can have a negative impact in your body and life. 

Instead of putting your energy into what you’re afraid of, harness that energy into what you’re hopeful for instead. Break free of this negative pattern as early in the day as possible so you can set yourself up for success.  

Stimulate Your Mind

When was the last time you did something to stimulate your mind? Most of us go throughout our day on auto-pilot out of habit. A thoughtful path to health and wellness often requires intellectual and spiritual growth. If we aren’t learning, we aren’t growing.  

Challenge yourself to read or learn something new every day to stimulate your mind and encourage learning and growth. This can be as simple as reading a few pages of a book each morning. Of course, make sure whatever you’re reading is enjoyable so that you’ll be motivated to continue each day.  

If your reading list isn’t exciting you and you’re looking for suggestions, check out my book, Healed His Way. It’s about my personal journey overcoming health struggles through approaches to healing that aren’t typically addressed in mainstream Western medicine. I put a lot of research and passion into writing it to help others like you.  

Get In Some Morning Movement 

More than any other time of day, mornings can be a fantastic time to get in some movement. For one thing, there are fewer distractions! Messages, emails, and meetings aren’t fighting for your attention this early.  

Another incentive to start your mornings with movement can be inspired by one of Newton’s general laws of physics… 

“An object at rest stays at rest and an object in motion stays in motion” – Isaac Newton 

In other words, when we start our days with movement, we are more likely to honor our bodies with movement all day long.  

To add to the list, have you ever heard of the runner’s high? Personally, I’ve never experienced it first-hand because I’m not much for running. But in general, exercise improves my mood and energy and probably yours too. This occurs because the brain is producing endorphins that make us feel good.  

Try to get in some morning movement to start the day in a good mood. You will likely sustain your energy all day long.  

The Time Is NOW to Build A Morning Routine 

If you haven’t been able to check off all the things on your to-do list in the past month, don’t be too hard on yourself. We have all felt burnt out from trying to take on so much without taking time for our own wellness.  

Give yourself some grace, and don’t give up!  

Now is the time for you to step back into your power.  

Create healthy boundaries and start to build a morning routine. It’s so much easier to do the right things later in the day when you’ve started the day with something healthy.  

Don’t worry about how much time you spend for yourself at first. Just start somewhere, and do what works for you. When you put these tools to use, you’ll surprise yourself with just how much you can accomplish.  

If you’ve been struggling with burnout and have been having trouble focusing on your goals, you’re not alone. This month, I sat down with Megan Warren, a fellow practitioner, to talk about different ways to build routines to benefit our own health and the health of our clients.

You can watch the full video here, or jump to a specific topic below: 

Mindset, Motivation, and Mindful Routines

Get back on track… Mind-Body Connection

Posted by Chelsie Ward on Tuesday, April 14, 2020

Looking for help setting boundaries or customizing your morning routine?  

Let’s make a routine together! I can’t wait to help you start living a more happy, healthy, and whole life. 

How To Decompress During Stressful Events (Like the COVID-19 Stay-At-Home Order)

How To Decompress During Stressful Events (Like the COVID-19 Stay-At-Home Order)

Many fearful emotions have been surfacing across our communities over the past couple of weeks. One of the most powerful things you can do during this time to maintain a lifestyle of health and wellness is to learn how to decompress during stressful events like the COVID-19 Stay-At-Home order.

Let’s start by naming the source of those fearful emotions that seem to control us in times of uncertainty.

We are social animals by nature. We thrive in environments where we can interact with the world and the people within it. But right now, social distancing is essential during the COVID-19 pandemic, so our in-person interactions are limited.

When we’re alone, we try to fill our biological need for social connection. For many of us, it’s instinctual to turn to social media. But what we don’t realize is that too much of a good thing can have negative effects.

When we spend too much time on social media, it doesn’t take long before we’re overwhelmed and bombarded with frightening news from all over the world. Even if we’re safe physically, we can find ourselves feeling immense fear and emotionally drained.

If you’ve been experiencing anxiety that you can’t seem to shake, then I want to share with you the science-backed approaches that I use with my clients (and myself) to decompress by focusing within.

I was so happy to be able to share these tips with Trisha Stetzel of ResultsXtreme Business Solutions and her audience in a recent interview. If you missed it, here are the most important highlights for you to begin feeling genuine relief…

Take Action to Shift Your Mindset

When we wake up in the morning, many of us tend to reach for our phones. Although we may have good intentions when doing this – whether it’s checking the time or looking at our calendar to plan for the day – it’s very easy to get swept up in notifications.

We begin reading frightening news articles and warning posts on social media, and before we know it, within 5 minutes of waking up…

Our shoulders and face are tense, our heart is pounding, and we’re breathing shallow and fast.

These are physiological signs of fear.

I want to encourage you to go within. Ask yourself…

“What are my actions doing to me emotionally?”

Are you actually afraid, or are your social media interactions driving you into a physiological fear response?

To reset your mind, focus intently within yourself and on your immediate surroundings. Remind yourself to come from a place of hope and gratitude. You can start by using some simple approaches to induce a more relaxed state.

How To Decompress During Stressful Events

So how can you shift yourself into a more relaxed state? Here are a few ways to decompress during stressful events such as a Stay-At-Home order. It all starts by focusing within yourself.

Give Your Immune System A Boost

One of the best ways to decompress is by naturally boosting your immune system. Many people take these simple tips for granted, but when you put them into action there is no denying the results! Here are a few easy ways to get started.

Be Present in Nature

One of the most overlooked ways to boost the immune system is by getting out in nature! It’s really that simple. Take a visit to your local park for some fresh air and sunlight.

Being present in nature helps you to decompress in two major ways.

First, the vitamin D you take in will give your immune system an energy boost.

And second, being consumed by natural beauty will help you ground yourself in the present moment – and away from stress. Plus, nature has its own immune system that helps us boost ours.

Nourish Your Body

Ensuring your body gets the external nourishment it needs is just one way to boost your immune system. The other way is by giving your body internal nourishment.

  • Hydrate well. Make sure you’re staying hydrated by drinking plenty of pure water.
  • Eat well. Focus on eating whole foods.
  • Sleep well. And be serious about getting enough quality sleep each night.

These small changes will go a very long way in helping you boost your immune system and make it easier to decompress during stressful events. On April 20th, I’m launching a free 5-Day At Home Quarantine Reset where I will coach you on how to…

  • Stay focused on your nutrition (even though your routine has been disrupted)
  • Balance your plate and remove some of the inflammatory foods
  • Include more fresh, whole foods into your diet
  • Decompress during these times of stress

You’ll also receive recipes, tracking sheets, and support by yours truly!

Click here to claim your seat.

Unplug, Literally!

When people tell you to unplug, they normally mean to stop staring at your electronics.

But I mean this literally. Unplug!

Turn off your WiFi router. Unplug your tech. Turn off your phone.

Many people already know that electronics can impact us emotionally by exposing us to content that makes us anxious. But they also impact us physically through radiation.

WiFi And Wellness

The wireless technology we use to communicate everyday exposes us to in electromagnetic radiation (EMR). Radios, microwaves, and even the sun’s UV rays emit EMR waves.

Energy from natural sources like the sun is good for us. But once again, too much of a good thing can cause us harm. That’s why we get sunburn when we’re out in the sun too long. Being overexposed to the sun’s rays causes damage to the DNA in our skin cells.

How is sunburn anything like EMR from our tech devices? Years ago, we didn’t know that UV radiation could lead to skin cancer. Today, we know.

Experts don’t know the full impact of newly introduced 5G radiation on our health yet, it’s still under active research.

Take some time each week to decompress and focus on wellness within by unplugging.

Reset Your Nervous System

As I always say, our bodies are intelligent machines. They want to help us stay well. We have inherent biological responses in the body that are designed to keep us alive when we’re under stress. This is called the fight or flight response.

When we enter into a state of panic, the body physically prepares us to fight or run from the stressor. Our earliest ancestors were mostly afraid of predatory animals. If they saw a tiger, they ran from it for their own safety.

But in modern times, these fight-or-flight responses typically don’t arise in response to tigers. When we panic, it can often be because of things that we can’t necessarily run from.

In this case, you’ll want to reset your nervous system. The easiest way to do this is through deep breathing. It’s simple, and can be done anywhere at any time.

The Box Breathing Approach

The Box Breathing Method is an approach to deep breathing that Navy Seals use. How does it work?

Breathe in for a count of 4 …

Hold for 4 …

Breathe out for 4 …

Hold for 4 …

Repeat this for a minute, and work your way up to longer periods of time. Focus on filling your stomach with air rather than puffing out your chest or shoulders. When breathing out, focus on pulling your belly button in towards your spine.

By doing this simple breath work, we are sending a powerful physical message through our body to tell our brain it’s okay to relax.

I’ve done this exercise with a room full of type A business professionals who spend most of their day on-edge. After 1 minute of this powerful breathing technique, the entire dynamic of the room shifts to calm.

Try it out and see how well it will work for you too.

If you found this blog helpful and want to learn more, you can find the full interview here or jump to a particular topic below.

Focus on Wellness Within

[8:46] Boost Your Immune System
[10:03] Take Precautions With WiFi
[10:40] Deep Breathing Work

Take Action Now for a Healthy Future

[14:19] Engage In Positive Relationships
[15:22] Drink Water & Eat Whole Foods
[15:41] Get Enough Sleep

You don’t have to wait for inner peace to arrive on its own. You can focus on wellness within today!

If you’re interested in customizing any of these decompression techniques for yourself, then you’ll want to be a part of my free 5-Day “At Home” Quarantine Reset where I’ll coach you on your nutrition, stress reduction, metabolism, and sleep habits. While you can’t control everything outside your home, you can control your health.

Join the reset today!

3 Simple Ways To Stop Sabotaging Your Health Goals

3 Simple Ways To Stop Sabotaging Your Health Goals

Last week, we talked about the 5 foolproof and practical tips to achieving your health goals. Sticking to a lifestyle of health and wellness can be an ambitious feat. We juggle a lot at once! We… 

Follow challenging fitness plans…  

Make nutritious meal choices… 

Maintain a healthy mindset… 

Monitor our toxic load… 

And do it all while taking care of our families and work responsibilities.  

With time, practice, coaching, and the right resources, we can all learn how to juggle these things…  

But sometimes, a wrench is occasionally thrown into the mix – something we couldn’t have planned for or expected.  

Right now, many of us are experiencing major changes in our normal routines as a result of the novel coronavirus (COVID-19) pandemic. Our gyms and yoga studios are closed, in-person social activities and faith services have come to a halt, our children are home during the day, and our work is being conducted remotely or not at all. So much unexpected change all at once can lead to a great deal of stress and impact our health goals.  

Juggling just became a whole lot more difficult. 

If you’ve dropped the ball on some of your health and wellness practices, don’t let it stay on the floor! In this blog, I’m going to tell you about 3 simple ways to stop sabotaging your health goals – no matter what life throws at you (even a pandemic).  

3 Simple Ways To Stop Sabotaging Your Health Goals 

In times of stress, it’s very easy to overlook the things that are sabotaging your health goals. Here are 3 simple ways to avoid setting yourself back.  

1. Stop Ignoring Yourself  

The most important thing that so many people forget during their health and wellness journeys is themselves. Yes, that’s right! People leave themselves out of the equation. When was the last time you turned off auto-pilot to evaluate your mindset or tune into your body’s signals?  

As you might already know if you’ve read my blog about stress, it can weaken your body’s immune system and disrupt your normal sleeping behavior. If you ignore your body’s stress signals, you are creating major limitations for yourself; you may find that you don’t have enough energy to complete your normal workouts or that you can’t get enough rest for recovery.  

Instead of ignoring your feelings and hoping they will go away on their own, acknowledge them, adapt. This will allow you to begin counteracting their negative effects through nutrition or mindfulness practices.    

Rather listen to an 8 minute video with the same information?

Use The Mind-Body Connection 

Sometimes, the best way to stop ignoring yourself is to start talking to yourself. Okay – maybe not out loud if you’re in a public place. But this pandemic has created an incredible opportunity for you to retreat and rest.. Everything that we think, feel, and believe can affect our body’s biological health. This is called the mind-body connection. In this way, speaking negatively to ourselves can have a negative biological impact. 

Instead, take full advantage of the way that your brain and body share a common chemical language by encouraging yourself to take an optimistic outlook mentally. This will foster energy from inside to reclaim your physical health. I’ve worked with many clients over the years to improve their mindsets and help them reach their visions of health and wellness using this approach. 

Make Time For Wellness 

When you’re focused on everything you can’t control, it is easy to forget the one thing that you can control: yourself.  

For many around the world, we now have Stay-At-Home orders (or at least recommendations for social distancing). You can spend that extra time that you would otherwise by commuting or working and watch that TV series you’ve been meaning to watch. But after a few days of missing your regular exercise, your body will begin to express its needs to you. You may start to feel sluggish or tense. Don’t ignore it.  

Here are a couple tips to make time for wellness (especially during this season): 

Take Supplements Every Single Day 

Take supplements everyday. Make it part of your routine, just like your morning cup of coffee. If you need help figuring out what your body needs, I can help direct you.  

Eat Whole Foods. Use the time you would be commuting to cook your meals at home. You’ve been gifted this large amount of time to focus on you. 

Implement More Movement 

Implement more movement into your daily schedule. If you typically walk or bike to work and now you have been told not to commute in, this is something you don’t have control over. If you normally go to the gym before or after work and it’s now closed, the same is true. Try walking up and down your stairs if the weather is bad. See how many times you can climb them! Have your kids or spouse join you as you “climb the mountain”. Access tons of at-home workouts (many of which have been made free due to COVID-19). Take your conference calls on a walk (Zoom is available on mobile).  

Spend Time In Nature 

Get outside and spend time in nature. Lately, I’ve been focused on getting outside and in some sunlight. It’s amazing the healing properties that nature has. In fact, it boosts your immune system for up to 30 days. Take a walk or bike ride outside during the time you would normally be commuting to work. Your body will thank you.  

Focus On Your Mindset 

Meditate, breathe, and pray. Calm the nervous system by introducing rhythmic breathing and focusing on what the Lord is teaching you in this season.  

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Phillippians 4:6-7 

No matter what life throws at you, you can always make time to take care of yourself. Energy is always present – don’t sabotage your wellness by letting it go to waste!  

2. Avoid Comparing Yourself To Others 

In times of uncertainty, many people turn to health and wellness experts on social media to see what they are doing to stay on track. They start comparing their own  workouts, meal plans, sleep schedule, or supplements to those of others; however, this could sabotage your path to wellness. 

How? Well comparison isn’t just the thief of joy; it can also be a major roadblock to reaching your wellness goals because what works for others, isn’t going to work the same way for you. One approach can bring phenomenal results for one person, while the same exact approach may not work at all on the next person. This is true particularly in regard to nutrition.  

Not convinced? Let’s talk about exactly why comparing yourself to others is not a beneficial use of your time and energy… 

Understand We Are All Built Differently 

When it comes to everything from our muscle fibers and nutritional needs to our stressors and preferences, we are all different. This is why abiding by a one-size-fits-all plan will eventually lead you to a dead end.  

Believe me! I’ve tried them all.  

The truth is, we don’t all have the same genetics, body composition, environment, or disease processes. Because of this, building a health plan is a lot like cooking from a recipe. To make the best meal, you don’t always follow the recipe exactly to a “T”. Instead, the ingredients need to be adjusted to satisfy whoever you’re serving.  

You wouldn’t give your lactose-intolerant friend your smoothie recipe that includes yogurt. No matter how delicious it is to you, it would cause them major discomfort. Instead, you substitute yogurt for something their body can easily digest, like almond milk. 

The same is true when it comes to following a wellness plan. You don’t need an expert’s meal plan filled with a variety of boxed foods; their workout plan also may not be right for your body. These things will not serve you to the fullest capacity. In fact, it might even do more harm than good. 

Instead, stop sabotaging your health goals by focusing on your own personalized approach to wellness. 

3. Don’t Push Off Your Priorities 

Now, breaking free of the comparison trap to focus on yourself doesn’t mean that you have to walk down your path to wellness all on your own! In fact, you should do your best to surround yourself with others that will hold you accountable.  

Why is accountability so important? It is one of the most essential ways to help us avoid pushing off our health priorities.  

When we set SMART goals for ourselves (check out #1 on last month’s blog post for how to set SMART goals!) and then life throws something unexpected our way, it is only natural for us to want to postpone our initial timeline for reaching that goal. Sometimes, this can’t be helped. But other times, we just need a friendly reminder to prioritize what is most important: our wellness. 

“Be stubborn about your goals, and flexible about your methods” 

Sticking to your priorities doesn’t mean that you have to carry out the plan exactly as you initially intended. But it does mean getting them done – one way or another. Releasing yourself from an all-or-nothing mentality will ensure you’re not stagnant in your progress towards wellness.     

Creating Accountability 

It is harder to let ourselves down when we know others are rooting for us too.  

If you are having trouble finding others to foster accountability with in-person because of social-distancing or other circumstances, there are several other approaches you can take. For example, you can start a virtual accountability group with family or friends online with daily, weekly, or monthly check-ins. 

Another great way to stay accountable is through having a health and wellness expert like myself coach you through your journey. I found this to be incredibly useful in my own journey, and that is why I am so excited to be a source of accountability for others like you. It makes all the difference. 

I don’t say this to scare you, but COVID-19 won’t be the last illness that sweeps the world. Are you ready to step up and take care of your body, so you don’t have to worry about the next pandemic coming around (at least as much)? Fill out a discovery call form here if you’re ready to talk more with me about holding yourself accountable to your health goals and protecting your future. 

P.S. Over the last couple days, I’ve been posting a lot of COVID-19 related things on my social media accounts to reduce stress and improve your immune system. Are you following me?