Self-Coach Sunday 89: Get Off Your Butt

How many New Year’s resolutions have you picked “lose weight” or “get in shape”? Whatever that resolution has been, there are two options: toss out that goal, or delegate it and hire a professional trainer, coach or nutritionist to help get you there. Don’t wait for inspiration to hit you. That moment may come and if it does, it may go too quickly; or it may not come. Decide once and for all that this goal is important to you. Take that first step and get some help, support and a plan. Having the proper support system in place can turn a dream into an accomplishment real fast.

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Self-Coach Sunday 88: Massage The Machine

We tend to lead overly-busy, stressful lives. A massage can be a wonderful balancing gift that may help you relax and unwind. There are many types: sports, therapeutic, Reiki, shiatsu, acupressure, reflexology, and more. Experiment with the different types and find the one or two that you respond best to.

Getting a massage is a great way to combat the stress in our busy lives. Not only is this great for muscles and relaxation, but there are so many physiological and psychological benefits as well. You also become more in tune with your body and intuition. If you are serious about being happier, get a regular massage – at least once a month.

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Self-Coach Sunday 87: Zap Those Pesky Imperfections

You have been busy perfecting the present moment, now it is time to perfect your body. A perfect body is not only healthy and fit, but it can reflect who you are.  There is a link between our mind and our bodies. So if there is something about your body that bothers you, take care of it – zap it! These little imperfections can prevent you from being your best and drain you. If you feel great in your own skin, it will show.

I am not talking about supermodel perfection here. This is not a one-size-fits-all approach. I ask you not to compare. What I am suggesting is that you pay attention to the parts of your body that you worry about. These worries might be preventing you from engaging with others and being your full self. Go ahead, if your tooth was knocked as child and turned brown, take care of it; a mole that bothers you – remove it. Are you 50 pounds overweight and not bothered by it, then its not a problem. It is only a problem if it is getting in the way of you being your best.

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If you are interested in coaching or have questions, please feel free to contact me.

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Health & Wellness Wednesday 1: Routine for Better Sleep

Want to be an all-star at work? Improve your sleep routine! Experts say that getting more sleep can help your work performance – and getting too little can degrade it.  In Forbes, Moira Lawler talks about several recent studies about the effect of sleep – or lack of it – on work performance. She notes:

A study in the journal Sleep found that subjects who racked up just six hours of snooze time per night for two weeks functioned as badly as if they were deprived of sleep for 48 hours. Here’s the thing: The study’s subjects actually thought they were performing well—not just skating by but actually doing an all-star job.

Most of us know that getting a good night’s sleep is important to our overall health, but for many, the trick is how to get enough in terms of both quantity and quality.


Health & Wellness Wednesday: tips to Improve your gut health

Some great tips on improving your gut health from Dr. Mark Hyman:

9 Ways to Optimize Gut Flora
The best way to grow a healthy inner garden and make your gut bugs happy begins with your diet. Here are 8 ways to build healthy gut flora starting with your next forkful:

  1. Eat whole, unprocessed, unrefined foods. One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber.
  2. Make 75 percent of your plate be vegetables and plant-based foods. Your gut bugs really love these high-fiber plant foods.
  3. Eat good fats and get an oil change. The good fats we mentioned earlier (like omega-3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.
  4. Supplement smartly. Beyond the numerous benefits (including reducing inflammation), studies find omega-3 fatty acids can support healthy gut flora.  You should definitely supplement with an essential fatty acids formula, if you’re not regularly eating wild-caught fatty fish.  You can find professional-quality formulas in my store. Take a good probiotic supplement. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.
  5. Add more coconut. Studies demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. One of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.
  6. Remove inflammatory fats. Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.
  7. Add fiber-rich foods. Nuts, seeds, and a special fiber called glucomannan provide prebiotics and feed our healthy bacteria.
  8. Add fermented foods. Sauerkraut, kimchi, tempeh, and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.

The above recommendations are not miracle cures. They are the actions that lead to normalized gut function and flora through improved diet, increased fiber intake, daily probiotic supplementation, the use of nutrients that repair the gut lining, and the reduction of bad bugs in the gut with herbs or medication.

Yes, inflammatory fats will definitely damage your gut bacteria. But the right fats, including omega-3s and extra-virgin olive oil combined with a whole, real food diet can actually repair your gut and even increase good bacteria.