Heart-well Women's Health Coaching

05/12/2025

03/12/2025

Happy Birthday to this kind, smart, funny young man who's made being a Mum the best thing that's ever happened for me!! I love you too the moon and back .hartwell

18/03/2025

8 Days camping and climbing with eight strangers from all different walks of life with one common goal, to summit safely, together.

We could see the mountain the entire time we were climbing until the last day (it was dark and were on the mountain).

Each day, it got a little closer and a little more intimidating.

Multiple times a day, we'd hear the helicopter come, an unnerving reminder of danger involved in climbing to 19,341 ft. in arctic conditions.

Although we had all "prepared " for months, in the end, the mountain has the last word. You don't really know how the body will respond to extreme conditions until you're in it.

The mountain humbles you..."pole, pole" our porters chanted the whole time. It means slowly, slowly in swahili.

In my20ss or30s, I wouldn't have thought twice about it. Now I'm somebody's Mom.

Each night, we arrived at camp with a beautiful backdrop of the mountain.

We witnessed the sunset from above the clouds and the sunrise to bluebird skies everyday.

Our group was taking the longer, 8-day northern route, which meant 360 views of the mountain, more time to acclimate, and no one else around.

26/09/2024

With winter coming up, we might as well admit it: There might be days when you’d rather stay home than go to the gym for your exercise.

But that doesn’t mean you get to blow off daily movement altogether. Instead, create an at-home space or routine for just such times.

Now, remember you’re building a backup, not a full-blown fitness studio to meet every need. So, choose your “must haves” and then work with the space you have.

6 things to consider when creating an at-home workout space:

🔸Assess the possibilities. Do you have a spare bedroom or space in the basement that’s not being used? Is there decent ventilation, temperature control, and privacy?

🔸What do you hope to be able to do? Maybe you just need a space to practice stretches and yoga poses. Maybe you’d like to lift weights or get in some cardio.

🔸What will you need? Depending on what you want to do, you can equip your home workout area with a mat, resistance bands, and maybe a treadmill or exercise bike.

🔸Avoid spending too much money right away until you’re comfortable with what you’ll need in the long term. No sense buying an expensive piece of equipment that you’re not going to actually use.

🔸Make the area clean, comfortable, safe – and pleasant to be in.

🔸Make it something you’ll want to do on those cold days – and something that will make you feel like you’ve had an effective workout, even if it’s less extensive than what you might get at the gym.

Think of your home workout space and routine as works in progress. You can add more later, change this, remove that, etc…

Use your imagination.

Use the knowledge you have about what you like to do.

And bring me any questions you might have about space, equipment, and routines. I want to keep you moving even on those days when you can’t venture out! 🙂

26/08/2024

When you think of “muscle” you probably see visions of big biceps on athletes or superheroes.

But did you know “muscle” is also what lets you stand up out of a chair? And keeps you from falling? It’s what gives you the ability to do – oh, just about any activity, from putting away groceries to playing with children.

In short, “muscle” is absolutely fundamental to our everyday existence.

But here’s another fact that most people don’t realize. We all start to lose muscle on a regular, ongoing basis beginning in our 30s – unless we practice strength or resistance training. There’s even a medical term for it: sarcopenia.

It’s the perfect example of the old saying, “Use it or lose it.”

Just look at frailty and weakness that often slow down older people. Have you ever teared up watching a grandparent struggle to get off the couch? It’s common to think that’s just a normal part of getting older.

But it is not inevitable. And, I believe, it is not acceptable, especially when the solution is so clear and accessible.

The more you engage in resistance training, whether with bands, weights, or your own body weight, the more you preserve and strengthen your muscles. And no, it won’t make you bulky. Instead, it enhances your strength, flexibility, and overall well-being.

Strength training is essential for everyone who wants to maintain vitality and independence throughout life, and this is becoming increasingly known in the general, younger public.

Dr. Peter Attia, in his bestselling book “Outlive: The Science and Art of Longevity,” says you should think of strength training as your retirement savings plan for your muscles. Just as you want financial security in your later years, you also want enough strength to support your active lifestyle and protect against age-related decline.

The earlier you start, the better off you’ll be.

But it's NEVER TOO LATE.

There’s no time like the present.

Message me if you want help getting started. 🙂

30/05/2024

I have a client who used to overeat to feel better emotionally. Wait – I’ve probably had many, many clients over the years who overeat to feel better emotionally. It’s a very common issue.

We have so much pressure on us, and it seems like there’s never enough time to do everything for our families and at work – let alone take a few minutes to take care of ourselves. So, it’s only natural to turn to, say, mashed potatoes and gravy to feel better, right?

Why do you think they all it “comfort food,” after all?

But take a moment to consider what’s going on in your head and your heart that’s compelling you. The compulsion is particularly nasty because it strikes when we’re vulnerable, struggling with a problem, stress, or just boredom.

You’re also more likely to eat high-calorie, sweet or salty junk because it’s convenient and brings “instant relief.”

But, since difficult situations are a part of life, you need to acquire tools to help yourself, rather than pouring gasoline on the fires.

➡️Track your food. Use a journal or an app, and you’ll start to see patterns between how you feel and how you eat.

➡️Manage your stress. What’s bugging you? Identify the source of the problem and deal with it directly. Try meditation or yoga, practices that help us remain calm.

➡️Wait a minute. You might be reaching for a snack because you’re bored or out of habit. So, pause and ask: Am I really hungry, or is something else going on? You might be angry, lonely or tired.

➡️Remove temptation. Don’t buy high-calorie treats to have within easy reach at home or at work.

➡️Healthy treats. Keep fruit, nuts, vegetables and other healthy snacks around.

➡️Pay attention to yourself. This all comes down to mindful eating – which means paying attention to what you’re consuming, eating slowly, expressing gratitude, and stopping when you’re 80% full.

There are better ways to comfort yourself when you’re emotional.

⭐️Go for a walk.
⭐️Take some deep breaths.
⭐️Play with a pet.
⭐️Get to the gym.

These will bring emotional comfort without the ugly aftertaste of guilt.

23/05/2024

Funny how we know we’re not supposed to lie to others but often have no qualms lying to ourselves about ourselves.

These are the lies that often keep us from getting what we really want.

See if you relate to any of these well-known, widely-sung anthems of Self-Saboteurs.

⭐️“I’ll Start Tomorrow.” We’ve all belted out this anthem of procrastination. But tomorrow has a way of morphing into “forever,” so be careful. No more than two of these in a row, please.

⭐️“Not Good Enough (Version 1)” This one comes backed with a full string section of sympathy. But remember: You are totally good enough to work for what you want and to deserve success. If you’re not good enough YET at a specific skill, then keep practicing!

⭐️“Not Good Enough (Version 2)” This one is subtitled “I Don’t Deserve It.” It’s not about skills as much as self-esteem and self-perpetuating fear. And here’s the deal: You DO deserve it, whatever IT is – success, love, a healthy lifestyle… Train yourself to tune out that inner voice of doubt.

⭐️“Time, Time… I Don’t Have the Time.” Uhm, yes. You do. Period. Did you binge any mindless “Netflix” this week? Scroll through social media for (oops) an hour today? See.

⭐️“It’s Too Late.” I have retired clients who are working hard at the gym every day, and if it’s not “too late” for them to enjoy a healthier lifestyle, then you, my friend, have all the time in the world.

⭐️“I’m Busy Helping Others.” Don’t sing the martyr’s blues. I mean, it’s nice that you have obligations, but I believe that’s called, you know, BEING AN ADULT. Remember, taking care of yourself must be Job No. 1, or you won’t be any good to anyone else.

⭐️“I’m Just Not Good at That Kind of Thing.” Here’s another classic self-lie, often stemming from childhood. Maybe you tried something once at age 8 and didn’t immediately succeed. Is that what’s holding you back now as a full-grown, fabulous adult?

⭐️“Winging It.” Improvisation has its place, but it’s no strategy to succeed at anything in the long term. If you want to develop healthy habits, or succeed at anything, then you need a plan and a commitment to it.

Look, you’re not alone in knowing some of these classics. Others wrote and recorded them, while the rest of have memorized the words and the dance steps.

Write your own new songs and start living your best life now. Reply to this email for help. I got your back! 💗

29/04/2024

What do you keep doing, even though it keeps preventing you from succeeding?

I’m talking about the biggest barrier to your success that you not only built but also maintain by consistent behavior that contradicts all the other effort you’re making.

▪️ Is it drinking wine at night?
▪️ Staying up too late watching Netflix?
▪️ Eating fast food after you leave the gym?

This month, focus on conquering That Thing so you can make big strides to your desired destination.

First, identify That Thing. This might not be too hard. I bet you already know what it is. But if you need to think about it, then look for any consistent behaviors that hinder your productivity and wellbeing. Don’t beat yourself up needlessly; just examine your consistent actions.

Second, consider the impact it’s having on your life. What’s it doing to your relationships, your healthy habits, or your productivity – your emotional wellbeing? You’re looking for consequences here. Let’s say your barrier is procrastination. Maybe a consequence is that your electricity gets turned off because you didn’t pay your bill.

Third, change your mindset. This can take time, but sometimes it’s simpler than you might fear. Ask yourself if you’d rather have the pleasure of a glass of wine, or the relief of waking up with a clear head the next day. Simple choice. Come back to it every time you’re tempted to take the route of instant gratification.

Fourth, write it down. Enter all your time commitments on a calendar. Note when bills are due. Keep to-do lists, and check items off as you proceed. Similarly, enter workouts into your calendar; make a healthy-groceries shopping list; plan meals for the week; set a sleep schedule. This helps because a lot of common barriers are rooted in a lack of time management and prioritizing.

Fifth, track your progress. Every time you intentionally stick with a positive behavior – or deliberately avoid committing a negative behavior – record it. This record will keep you on track on those days when you feel frustrated or disoriented, and you’ll see how well you’re actually making progress.

The point of all this is to remove barriers to your success – and to even turn them into steppingstones that will help you reach your goals. It just takes some self-awareness, determination, and a plan to modify behavior.

Believe in yourself. I know you can do it! 🙂

16/04/2024

Spring is a great time for self-reflection, to re-assess your beliefs, eliminate what no longer works, and start rewriting the future to suit your desires. Let’s take a deep breath of fresh, spring air and dive in.

1) Go for a walk, meditate, or write in your journal about what’s important to you now … What’s weighing on you or causing you to struggle? What brings you joy? What are you anticipating? Some answers might pop up quickly, but others might need some time, so don’t rush.

2) Next, have a good talk with a partner or friend – not seeking advice or help, just checking in. Not judging yourself or asking to be judged, just sharing. If you speak freely, you might be enlightened by what you say.

3) Think about which of your beliefs, habits and relationships are still serving you… and which are not. We all change; it’s essential to life. Sometimes we notice it, but sometimes we don’t. So, take this moment to pay attention to yourself.

If you’re not climbing the career ladder as intensely as you used to, and working 60 hours a week leaves you wanting something else out of life, then change how you think about work.
If trying to do everything for everyone leaves you feeling frazzled, then it’s time to establish priorities.
And if a friend only brings you down, let it go.
4) Consider any limiting self-beliefs, new or old. We all have them, and we have to stay vigilant to keep them at bay.

If you think you’re not “good enough” or don’t deserve health and happiness, think back about where those ideas came from… acknowledge to yourself that you, in fact, are totally good enough and deserve all the good stuff in life… and tell that inner voice to hush up and go away. It might not work the first time, but keep trying. Rise above the lies you hear in your head.

Here's a tip: If a persistent limiting self-belief needs an extra nudge, then write it out on a piece of paper and set that sucker on fire… Let the smoke carry all that baggage away!

5) Reframe new thoughts with fresh, positive affirmations, regular expressions of gratitude, and self-kindness. Talk to yourself with the loving support you offer a friend.

This could lead to reexamining not just old beliefs but also how they emerge in old stories you tell about yourself. If so, replace them with new stories that please you. Be the writer, editor, critic, and reader of these stories. They are for you and no one else.

People have been telling stories since the cave – partly to bring order and beauty to the random chaos of life. We all do the same in our heads.

Own your story now.

6) Finally, take a look ahead. This gets back to that walk or meditation when you thought about challenges you’re facing, or key dates you’re anticipating. Use this glance into the future to support your vision.

If you’re up for a promotion, affirm to yourself daily that you deserve it, that you’re doing what’s necessary to get it, and write the story that sees you victorious.

If you’re hoping to learn better diet and exercise habits, then craft the thoughts and statements that will get you where you want to go. Write the story of you winning. There is no other story now.

08/04/2024

You probably know that exercise is great for your body, and that meditation and mindfulness are great for your mind and emotional wellbeing.

So, it makes total sense that combining the two activities would bring added benefits, right?

It does!

When you practice them together, you have better focus, less stress, and greater enjoyment – of both at the same time. So, you’re more likely to continue working out and practicing mindfulness, and it all builds on itself in an ever-expanding circle of self-care and empowerment.

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It’s easy to incorporate these basic principles of meditation/mindfulness into your workouts. Promise!

1️⃣Start by meditating a few times at home, sitting still and focusing as much as possible on simply breathing. Try it for just a minute or two to start and add a little time when you’re able. NOTE: You’re not trying to become a “world champion” meditator! (There is no such thing, thankfully!) You just want to experience it a few times before you carry it into the gym. Try a guided meditation app or recording if you feel awkward.

2️⃣Similarly, stretch your mindfulness awareness, as well. Mindfulness is similar to meditation, and the two help each other. It means trying to be actively present and aware in each moment – to really pay attention to what you’re doing or going through, without judgment.

3️⃣Next, at the gym, try these steps:

▪️ Engage in a brief meditation before working out. You can do this in the car, locker room, or even in the gym. Just take a few seconds to focus your thoughts on a few deep, calming breaths.
▪️ Briefly take note of what you see, smell, and feel – being aware of your surroundings.
▪️ Set an intention for your workout, just like a yoga instructor often asks of her students. All of this takes just a very short time and can be as simple as, “I want to enjoy my workout today.”
▪️ Throughout the workout, check in with your body, scanning from head to toe to see how you’re feeling – again, without judgment. This is not a workout critique! It’s merely self-awareness and acceptance.
▪️ Continually check to make sure you’re fully present in the workout, not thinking about errands you must run later, or the misunderstanding you had with your partner.
▪️ Close the workout with another brief meditation, focusing on few deep breaths and giving silent thanks for your amazing body and all it can do.
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The most important thing is this: Don’t judge yourself. Just be present and aware.
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I know you’ll be amazed at how much this helps – and at how quickly you start to build on it, at the gym and elsewhere.
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Peace. 🙂

Need a personal trainer or a progressive exercise plan you can do from home? Message me 💪

03/04/2024

Here are some Spring self care strategies for you to try...🌷

Spring is a time of renewal, a time to clean and reorganize, and a time to feel reenergized by the sunshine and hope for brighter days.
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All of that makes it an ideal time to focus on self-care strategies that will guide you through the next few months and position you perfectly for summer.
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First, think about this:

🌸How are you feeling in your life right now?
🌸About your healthy habits and about your self-care?
🌸Are you more in need of a rebirth, like annual flowers emerging again?
🌸Or do you need to clean out the cupboards and restock with fresh supplies?
🌸Maybe you need to absorb the life-giving powers of being outdoors to recharge your batteries.
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Second, spend some time with your journal, giving an honest assessment of how you’re feeling – where are you strong, where do you need support? What do you see, need or desire?

🌸Avoid judging yourself for any of this.
🌸Silence your inner saboteur, the one who’s always taking you down a notch for daring to imaging how spectacular you’re making your life.
🌸Look to nature – to the sun, to the fresh air, to enjoying outdoor activities that make you feel good about life and yourself.​
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Third, decide on behavior changes you need to make that will support you in all of this. For example, can you set goals around what you’ll do to practice self-care on a daily or weekly basis? Think about these kinds of things.

🌸Spend a little more time outside – jogging, walking the dog, or working in the yard and garden
🌸Wake up 15 minutes early to meditate and practice light stretching
🌸Make sure all your regular visits are on the calendar for spring – eye doctor, dentist, therapist, etc.
🌸Always be reading a book
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Self-care is about attitude and action. It’s about what you say to yourself and how you treat yourself. How can you use the opportunities of the season to renew your commitment to taking care of yourself?

It’s job No. 1, this time of year and always.

If this sounds like it would be helpful but you need some accountability to follow through...send me a dm and I'll help you get started 😉