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  We live in a society that demands immediacy. We want to look good; we want to sleep better and feel more energized; we want a flat stomach; we want to run a half marathon; we want to lower our cholesterol and we want these things now—actually, yesterday. Too often I work with people who want immediate results without taking a look at the whole picture. If you want to sleep better, you first have to understand what’s keeping you up and compromising your rest in the first place. If you want a flat stomach, you have to do much…

Rituals are human nature.  They make us feel safe and organized and help us get into a frame of mind for a particular action or process.  All of us employ them.  Rituals are so much more than religious ceremonies: the way you prepare yourself in the morning (coffee first, read, then eat breakfast) is a great example.  And I bet you have many rituals that use throughout your day. I am also a huge fan of ritual.  When we can create intentional patterns of thought and behavior for specific intentions, it is POWERFUL, my friends.   Here are three rituals…

Spring is all about fresh starts and new beginnings. This seasonal transition is the perfect time to explore what positive changes you want to create in the coming weeks.   As a health coach, I work with many people who have different goals; some want to reduce anxiety, some want a more fulfilling career, some want to lose weight and others want to regain their health and vitality after a difficult diagnosis. Regardless of their goals, every woman wants the same thing:  empowerment. They want to feel in control of themselves and feel like they are the intentional creators of…

At this point in your life, do you feel authentic? Are you are showing the world exactly who you are and honoring your gifts in a way that fulfills your spirit and drives your passion? It’s okay if you answered “no” or “I’m not really sure.” This is true for many people. There is so much chaos and confusion in the world today and with so much pressure from society about who and what we should be, it’s no surprise we get lost along our journey. I spent many years of my life discovering who I am, searching outside of…

MIND CHATTER We all have it.  It’s something I’m really working on right now and have been for the last little while. My mind chatter is a constant feed of thoughts, opinions, fantasy, fear, analysis.  It’s fierce.  It’s really difficult for me to quiet it down sometimes.  For years I wanted to start a meditation practice and finally after I convinced myself that it was actually possible for me to meditate, I started.  Some days just a few minutes, some days for much longer.  Some days, it’s guided and some days it’s not. One of the many benefits of my meditation practice is the new level…

The seasonal transitions are my favorite time of year. They are the perfect time to tune into the wisdom of your true nature and refresh your mind, body, and spirit. The beginning of spring always ignites a desire for renewal and new beginnings in my life.  And I see this with almost everyone in my circle right now.  How about you? Consider greeting spring with some rituals to welcome change, growth, revitalization, and renewal for yourselves. Rituals—those symbolic behaviors you perform before, during, and after a meaningful event—can help mark the beginning of a fresh start or new direction. Here…

1)Eat Mostly Vegetables When it comes to nutrition there are so many paths to follow.  It can be so overwhelming when trying to decide which path to take:  vegetarian, Paleo, dairy or no dairy?  One thing is certain though: regardless of what diet you follow, all of us should be eating mostly vegetables.  Vegetables offer vitamins, minerals, fiber and are very calorie-dense.  Vegetables in their whole form contain such powerful life force from the plant. When we eat vegetables, we have more energy, are more satiated and can eat much more than eating calorie dense, high-fat, high sugar foods.  As…

I remember well my first days of running. I was entering my freshman year of high school and my neighbor Molly, who was two years older than me and a cross-country runner, convinced me to join her on her summer morning runs. This meant waking up before everyone else in my family and pushing my body in new ways. Some days I dreaded those runs. I remember vividly praying for thunderstorms a few of those first mornings just so I wouldn’t have to go. But early morning after early morning and run after run, I still got up and went….

Mindfulness has become a buzzword these days and with good reason – it can literally change your life in an instant. Mindfulness simply means living and observing the present moment; a state of actively, openly and intentionally focusing on the now.  Being mindful allows you to experience your life as it happens, rather than a collection of memories or future concerns. Mindfulness, like meditation, allows us to seek solitude from our outside environment, not that it isn’t happening but it doesn’t affect our internal landscape. So often, we experience stress because we aren’t fully living in the present.  When we…

There aren’t too many days that don’t hand us a stressful situation.  I would actually be confident saying it happens to most of us at least once a day.  It’s a part of life.  Acute bouts of stress are okay – periods of stress that come and go during a day – for me that’s running a little late to work, having an organic chemistry test (if you’ve taken it, you are right there with me), or having a conflict with a friend.  Acute bouts only last a few minutes or hours, and then go away as if we never…