http://www.michelledawncoaching.com/

Michelle Dawn Coaching, Kamloops, BC (2025)

09/04/2024

Did you know there’s science behind this?! 🤔

A study by the National Institutes of Health found a link between positive self-talk and better well-being, lower stress, and increased resilience.

👉 The only problem is, we’re usually our own worst critics.

So many of us pick at our appearance…

Beat ourselves up when we make mistakes…

And we doubt our abilities and our worth.

Still, our bodies hear everything our mind says!

Just because you don’t say it out loud doesn’t mean it doesn’t count…

So today, choose to be kind to yourself 🥰

REFERENCE:
https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

08/29/2024

🧘 Want to feel CALMER and more CENTRED more often?

After working with many busy moms to help them implement healthy habits, I’ve found that stress management is a huge piece of the puzzle.

Too many of us are scrambling around on autopilot, trying to multitask, and not doing any *ONE* thing as best as we could.

If you can relate, here’s a quick way to reel in that chaos ⬇️

Set a timer for 20-30 minutes and practice SINGLE-TASKING (e.g., focusing on ONE TASK at a time).

Simple? Yes.

But that’s the point!

Notice how much calmer, centred, and more focused you feel when you give yourself space to do just ONE thing at a time.

It may not seem like this is connected to healthy habits,

But the reality is that when we’re calmer and more focused, we tend to make better decisions when it comes to our health.

Makes sense, right?

If you're looking for ways to reduce your stress so you can focus on your health, one-on-one health and wellness coaching might be just the thing you need!

Reach out to me today or book your free call using the link in my bio. (If you have health coverage in Canada, you could be covered up to 12 months of GFIT coaching!)

08/27/2024

Want an easy hack to slash fat calories from your lunch? 🥗

Do this: Next time you eat a salad, swap "dressing" for "dipping."

Instead of drowning your healthy greens in calorie-rich dressing, try this:

Order your dressing on the side
Dip your fork in the dressing before each bite
Enjoy your salad bite by bite!

You'll still get that perfect flavour kick, BUT…

You'll save yourself from eating a bunch — and by that I mean HUNDREDS — of excess calories. (Seriously, depending on the dressing, we're talking major savings here!)

It's these little tricks that add up to big results over time.

Follow me for more health and wellness tips!

08/25/2024

The funny thing about balance is that as soon as you feel like you’ve achieved it…

P**f! It’s gone! 😆

The truth is that perfect balance doesn't exist. It's more about making small adjustments every day.

Some days you might:
▪️ Nail that workout 🏋️‍♀️
▪️ Other days, life happens and you grab a quick walk 🚶‍♀️
▪️ Sometimes you meal prep like a boss 🥗
▪️ Other times, it's whatever's in the fridge (so make sure it’s healthy!) 🍽️

The key? Focus on consistency, not perfection. Small steps add up!
What's one small thing you do to keep some balance in your routine?

If you’re a busy mom focused on prioritizing your health, follow me for real-life tips on building a sustainable healthy lifestyle!

08/22/2024

🥗Who else loves a delicious, flavor-in-every-bite, chopped salad?! 🙋‍♀️

This recipe is loaded with power-packed ingredients that’ll fill you up and keep you feeling satisfied.

If you want more protein, add some grilled salmon or chicken. SO GOOD.

Power Packed Chopped Salad
(Serves 4)

6 cups (200 g) mixed leafy greens
1 medium cucumber, diced
2 medium tomatoes, diced
1 large avocado, diced
1 cup (185 g) cooked quinoa or brown rice
1 cup (170 g) cooked shelled edamame
1 cup (150 g) corn kernels, fresh or frozen and thawed
½ cup (50 g) dried cranberries
½ cup (100 g) goat cheese crumbles (optional)

Dressing:
¼ cup (60ml) olive oil
2 Tbsp apple cider vinegar
1 Tbsp honey or maple syrup
Juice of 1 lemon
1 garlic clove, minced
Salt and pepper to taste

Using a cutting board and sharp knife, chop the greens, cucumber, tomatoes, and avocado into bite-sized pieces. Place in a large salad bowl. Set aside.

Make the dressing by combining all the ingredients in a small bowl and whisking them together. Taste and adjust the seasoning.

Add the quinoa, edamame, corn, cranberries, and goat cheese to the salad mixture and toss gently. Pour the dressing over the salad and toss until everything is well coated.

🥗 Eat and enjoy!

📷 If you make this recipe, be sure to grab a photo and tag me!

08/20/2024

Ever wonder why you feel soooo tired after lunch some days, and what you can do to stop that from happening?

1️⃣First, you should know that your body is PROGRAMMED to feel sleepy between 1-3 p.m…. so some fatigue is normal.

2️⃣ But there are ways to lessen that fatigue:

▪️ Don't overeat at lunch
▪️ Go easy on heavy starchy carbs - they can make your blood sugar yo-yo
▪️ Be aware that protein-heavy lunches might make you sleepy
▪️ Soak up some sunshine after lunch - bright light can keep your energy up
▪️ If possible, grab a quick 10-20 minute catnap
▪️ Keep up with regular workouts for better nighttime sleep quality

It's amazing how these simple shifts can boost your energy, digestion, and focus for the rest of the day!

What's your go-to trick for beating the afternoon slump? Drop it in the comments! 👇

08/18/2024

🔥What you tell yourself matters!

Your inner dialogue creates your outer reality…

And when you tell yourself you CAN reach your goals, making it happen is a whole lot easier.

Today, pay attention to the little voice in your head and what it’s telling you — and make sure it’s something POSITIVE. You’ve got this!

08/13/2024

What’s the difference between “cheat meals” and “treat meals”?

They might SOUND similar, but there's a HUGE difference when it comes to your mindset…

And maybe even your long-term relationship with food! 😮

Let's break it down. Cheat meals:

✅ Labels foods as "good" or "bad"
✅ Can lead to guilt when you eat "bad" foods you normally avoid
✅ Might make you overeat because it's your only chance for "forbidden" foods
✅ Can get in the way of your results... and even worse, set you up for unhealthy eating patterns

What about treat meals?

✅ Let you enjoy yummy foods without breaking "rules"
✅ Help create a positive food relationship (no "good" or "bad" labels!)
✅ Are usually planned and enjoyed in moderation
✅ Can boost long-term success because you don't feel deprived

Changing those two little letters from "ch"eat to "tr"eat might seem tiny…

But sometimes all it takes is a mindset shift to get you on track for AMAZING results!

If you’re a busy mom who wants to start prioritizing your health, save this and follow me for more!

08/11/2024

There’s a trap a lot of us fall into: we can go “all in” and spend so much energy on just one or two areas of our health/fitness…

… that there’s little room for anything else.

It could be:

💪Intense workouts
🥗Strict diets
🧠Latest "bio hacks"
🧘‍♀️Meditations/mindset

And as a result, we can end up neglecting OTHER parts of our health, like relationships, fun, and creativity.

But true health is all about BALANCE! It's not just physical – it's emotional, social, and mental too.

What's one area you've been ignoring that deserves some attention today?

What fills YOUR cup? And how can you do more of it?

Follow me for more health and nutrition tips!

08/07/2024

🤗 What would happen if you started eating healthy because you LOVE yourself?

This simple reframe can be game-changing! Instead of feeling like you "have to" work out or eat more veggies, they become acts of self-care.

Try focusing on how your new habits make you feel.

Are you more energized after a healthy meal?

Do you have extra patience with your family post-workout?

That mindfulness might just turn your "have to" into "want to"! 😉

08/06/2024

“What can I do about emotional eating?”

This question comes up a lot with my clients, and the fact is MANY of us emotional eat at least once in awhile.

Have you celebrated a promotion with a big dinner out or glass of champagne, or had special desserts on holidays and birthdays? Maybe you've felt sad and a friend brought you out for ice cream to cheer you up.

These are all examples of emotional eating, and the fact is, it's not necessarily a bad thing. It only becomes an issue when you find yourself emotionally eating regularly.

And the simplest way to address it?

See it for what it is: a HABIT— NOT a personal shortcoming.

Once you see it that way, the key is to find a more helpful habit to replace it with.

You can do this by creating what I call a “self-care menu.”

Come up with a list of healthy or fun actions that make you feel good — things you can do BEFORE you reach for food to soothe or celebrate your feelings.

You can…

Play with your pet for 5 minutes
Listen to one of your favorite songs
Go outside for some fresh air
Do some quick stretches
Meditate for 5 minutes
Call a friend

Doing these things can help disrupt your old “trigger → behavior” cycle with something that feels good and that you enjoy.

AND… this short interruption can help give you some breathing space so you can be more mindful about your next food decisions.

Want more help identifying your “triggers” and replacing them with more helpful habits? This is something I help my one-on-one clients with and can help you with too!

Book your free call by clicking the link in my bio.

07/30/2024

🏖️ As if you needed another reason to take a vacation... 😉

But here’s a biggie — it’s great for your health!

Did you know that almost half of all Americans don’t use up all their paid time off every year?!

Here are just a few reasons to book your next break…

❤️Studies have shown that taking vacations is good for your heart with a lower risk of high blood pressure, high blood sugar, and metabolic syndrome.

💆AND… during vacations, we’re more active, get more sleep, and have less stress — all of which are tied to better health.

In fact, we just got back from a quick trip to St. Augustine and racked up sooo many steps just walking the beaches and downtown area! Plus we had a great sleep and a wonderful time connecting ❤️

So, when and where are you booking your next vacation?! Let me know!

Michelle Dawn Coaching

09/04/2024

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