CoWellness Coaching

23/03/2026

11/03/2026

It was an honor to serve as an invited speaker for the Ladies Night Wine Down this past Saturday in Alexandria, VA.

As an NBC-HWC, my goal is to provide high-level, practical tools for self-care, nervous system regulation, and mental clarity, empowering individuals to reach their own personal health and wellness goals.

In honor of Women’s History Month, it was especially impactful to witness the power of women coming together to prioritize their well-being. There is a profound strength in creating these spaces for collective renewal and support.

During my session, "Breathe Deep, Live Fully," we explored:
* Mindful Presence: We began by simply recognizing the breath, grounding ourselves in the power of being fully present.
* The 5-5-5 Technique: A simple, grounding breathing technique to regain clarity and calm in any moment.
* Release & Reset: We moved through a guided movement exercise, using the power of music to help physically release what we’ve been holding on to.
* Intentional Space: By clearing that energy, we created the room needed to invite and set powerful new intentions.

Thank you to the incredible women who joined me on that rooftop to prioritize their health and create the intentional space needed to move into their next chapters.

Ready to prioritize your own well-being? Click the link in my bio to book a discovery call with CoWellness Coaching today. If you are interested in bringing the "Breathe Deep, Live Fully" session to your group of women, please contact us to discuss a curated experience.

10/10/2025

✨ World Mental Health Day! ✨
Your mind is a powerful place, and one of the best ways to care for it is by embracing the present moment. Mental well-being often thrives when we step out of yesterday's worries and tomorrow's anxieties and choose to Be Here Now.

Mindfulness isn't about emptying your mind—it's about paying attention, on purpose, to the here and now, without judgment.

💡 Simple Tips to Practice Being Present Today:
* The 5-4-3-2-1 Grounding Exercise: Name 5 things you can see, 4 things you can feel (texture/clothing), 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
* Mindful Eating: When you have a snack or a meal, focus only on the tastes, textures, and smells of the food. Put the phone down!
* Anchor Your Breath: For two minutes, sit comfortably and simply observe your breath going in and out. If your mind wanders (it will!), gently guide your attention back to the sensation of the breath.
* Tune In to Routine: Pick one routine task (like brushing your teeth or washing dishes) and focus completely on the sensations and movements involved.

Small moments of presence add up to a greater sense of peace and mental clarity. Let's make today a day for mindful living. You deserve it! 💚

29/04/2025

30/03/2023

Self-Care is More Than Just a Spa Day

Self-care is often seen as a luxury, something that we only do when we have time or money. But the truth is, self-care is essential for our physical and mental health. It's the act of taking care of ourselves, both physically and emotionally.

There are many different ways to practice self-care. Some people like to go to the spa, get a massage, or take a yoga class. Others prefer to spend time in nature, read a book, take a bubble bath, or listen to music. There is no right or wrong way to practice self-care, as long as it helps you relax and rejuvenate.

If you're not sure where to start, here are a few ideas:

Take a walk in nature.
Read a book or listen to music.
Take a yoga class or do some light stretching.
Spend time with loved ones.
Talk with a wellness coach or therapist.
Take a nap.
Eat a healthy meal.
Drink plenty of water.

Self-care is not selfish. It's essential for our well-being. So make sure to schedule some time for yourself each day, even if it's just for a few minutes.

CoWellness Reflection:

What are your favorite ways to practice self-care? Share your tips in the comments below!

21/01/2023

The #4 Trend from the Global Wellness Institute's Mental Wellness Initiative is:

The Metaverse Gets Mental

"Virtual Reality (VR)for various wellness benefits is growing fast. Developments in this area, together with physical exercise/treatments, and behavioral change practices such as health and wellness coaching (HWC) is morphing into a hybrid model. These new therapies are being used to reduce phobias; as a major tool in cognitive behavioral therapy, in breaking unhelpful habits; and a “space” to relax and relieve anxiety." Source:

CoWellness Questions for Reflection: In what way would you use virtual reality for your mental wellness? What activities would you like to experience in a VR space?

CoWellness Coaching will be launching our virtual workspace in the metaverse in 2023! Be sure to follow us for updates!

22/10/2022

Whether your battling loneliness and need a new companion, looking for motivation to get more exercise, or feeling on edge with anxiety. Read more about the benefits pets can have on our emotional health.

Did you know that pets really benefit your emotional and mental health? Read the article to find out what pet is best for you.

08/10/2022

Health & Wellness Coaching is, “A patient-centered approach wherein patients at least partially determine their goals, use self-discovery or active learning processes together with content education to work toward their goals, and self-monitor behaviors to increase accountability, all within the context of an interpersonal relationship with a coach. The coach is a healthcare professional trained in behavior change theory, motivational strategies, and communication techniques, which are used to assist patients to develop intrinsic motivation and obtain skills to create sustainable change for improved health and well-being." Dr. Ruth Wolever, Literature Review (Global Advances in Health and Medicine, Vol. 2, Number 4, July 2013, Ruth Q. Wolever et. al.)

27/09/2022

Loving this new website, www.badbi***eshavebaddaystoo.com, launched by Megan The Stallion which provides a platform for individuals to access a diverse list of mental health resources for therapy, crises hotlines, substance abuse helplines, and mental health and wellness resources specialized for the Black and LGBTQIA+ communities.

The website is simple yet visually and graphically appealing and provides a much needed outlet to reach a wider audience and help reduce the stigma surrounding mental health and seeking help.

Scrolling the website and seeing quotes like "Bounce back like bad bi***es always do" and Megan's rap video "Anxiety", resonates on a personal and relevant nature to her audience, and hopefully creates an inspiring space for anyone to reach out for help, and find someone to talk to when they need it!

Health & Wellness coaches often partner with mental health professionals to further provide a sound support system for clients, as needed. Reach out to CoWellness Coaching if you need an unbiased ear for additional suppport. We are a National Board Certified Health & Wellness Coaching resource.

***eshavebaddaystoo

09/09/2022

CoWellness Coaching is excited🤗 to be a Wellness Participant in the 6th Annual World Wellness Weekend happening September 16-18, 2022.

World Wellness Weekend is a GLOBAL🌍 event with LOCAL activities and will be celebrated in 139 countries by 4000 venues to raise awareness of the benefits of healthy lifestyles.

World Wellness Weekend promotes 5 Pillars to achieve richer fuller lives through consistent & sustainable Wellness-driven lifestyles:
1) Sleep & Creativity
2) Nutrition & Immunity
3) Movement & Vitality
4) Mindfulness & Serenity
5) Purpose & Solidarity

CoWellness Coaching will be offering complimentary Wellness Coaching Discovery Calls to help you further explore elements of your 5 pillars and support your wellness journey.

📩Email info@cowellnesscoaching.com to schedule your virtual appoontment during World Wellness Weekend! Limited availability.

13/08/2022

Let's look at Trend #3 from the Global Wellness Institute's Top 8 Mental Wellness Initiative Trends for 2022.

TREND 3: Re-shaping the Conversation on Trauma

"Trauma is still a much-misunderstood phenomenon, and something that carries the stigma of being “damaged.” Recent studies show that 61% of adults have experienced at least one traumatic event in their lifetime. ACE (adverse childhood experiences), a term emerging from the original 1998 research explains the importance of understanding this. ACEs have been linked to premature death as well as to various health conditions, including mental disorders. 
Toxic stress linked to childhood maltreatment is related to several neurological changes in the structure of the brain and its function. Resilience is the response capacity in people to heal from these experiences and move towards mental wellness and thriving. Recognizing the commonality of this promotes healing and elevates to a more collective shared experience. This speaks to a strengths-based and holistic approach—building resiliency through the practice of Mental Wellness."
Source:

CoWellness Questions for Reflection: How would you like to reframe your traumatic experiences? What does healing look like for you? How have your life experiences built resiliency?

07/08/2022

The Global Wellness Institute's Mental Wellness Initiative highlights the top 8 Mental Wellness Initiative Trends for 2022. Let's look at:

TREND 2: Aging with Wellness in the Twilight Years

"As baby boomers age, their drive from across half a century and more for new ways of promoting an optimal and natural lifestyle is driving innovation and wellness, particularly mental wellness. Prevention of cognitive decline, recognizing the importance of social connectedness, music, dance, gardening for wellbeing and nutrition, integrative medicine and integrated communities for wellness retirement and ongoing career evolution, and financial wellbeing, are all part of this movement. Happiness and fulfillment in later life are the goals, and wellness pathways the means."
Source:

CoWellness Questions for Reflection: What does aging with wellness look like to you? What are your wellness retirement goals? What steps do you need to take now to successful age with wellness?

Let CoWellness Coaching help you position yourself now for your ideal wellness future.