UpStream Wellness

07/02/2024

Are you tired of the quick fix industry yet?
Are you frustrated by hawkers who want to pigeon-hole you into a "suspected" diagnosis or profile?
Have you been chasing online influencers who think they know your life because you answered their questionnaire?

I've observed there are always trends in efforts to make you feel less-than, so these vultures can have more (money, power, etc).

On mass and social media, here's what they'll tell you:

***You are tired, overweight, physically weak, have problems in the bedroom, fight food cravings, have poor digestion, suffer mood swings and lapses in memory/concentration, and are looking for a quick fix for it ALL.

***You have *ADHD, *neurodivergence, *cortisol overload, *reproductive hormone imbalances, *vitamin and mineral deficiencies, *poor gut microbiome, and/or *need a "cleanse/infusion".

***You lack *time to invest in yourself, *ability to do hard things, and *confidence to succeed. You might read that as MOTIVATION.

Here's what's REAL: You may have health concerns - even some chronic issues like type 2 diabetes, arthritis, high cholesterol/blood pressure, overweight/obesity, pain, fatigue, and depression or anxiety.

BUT, YOU ARE NOT BROKEN, or LESS-THAN, or WEAK.

Here's the REAL place to start:

Eating whole foods without the ultra-processed junk added.
Moving your body for cardiac health, strength, flexibility, balance and agility.
Getting quality rest with sleep hygiene practices.
De-stressing with breath work and mindfulness.
Connecting with others to support each other.
Having a plan that works each of these things.
AND STICKING TO IT.

National Board Certified Health and Wellness Coaches see you as CREATIVE, RESOURCEFUL, and WHOLE. Your strengths are identified as a key tool for making lasting lifestyle change. Your coach will walk with you on the journey you create, with her help.

How can I help you move toward the life you want?

06/07/2024

Friday Facts:

My husband and I will be taking a vacation organized by a travel group, in a little more than a month's time. The group has a page for interaction and information-gathering by those who have, and will book with them.

Because we'll be in locations new to us both culturally and geographically, I asked about water availability (tap and bottled) and stated a preference for some brands we both like and dislike because of taste.

I discovered something in the replies from fellow travelers.

1) About half of them gave meaningful responses with good ideas for getting the "taste" of the water we like. 😃

2) About a quarter of them recommended we put additives in our water to "balance" our ... fill-in-the-blank.🤨

3) The final quarter suggested we abandon our routines because it's vacation after all, and further, that we instead buy the expensive drinks (alcohol) package. Additionally, it's elitist (my word) to be particular about water. 😳

Just in case you wondered, we'll be the ones sticking to our morning workout routine, staying well hydrated, feeling energized enough to complete all the walking that's scheduled, and sleeping well. We'll embrace AND enjoy new cuisine, culture, and environments while adjusting well to the time zone change. Bet there will be a few folks from group #1 doing the same. 😉

Be consistent.
Be well.

Photo: Taken during a summer vacation to Breckenridge a few years ago, where we celebrated a cousin's wedding and had a wee family reunion.

06/04/2024

Tuesday Truth

We all have a greater chance at succeeding with positive change when we have someone to model for us.

Years ago, there was a TV guy who said if you wanted success, you should hang around people who already have it. In other words,
spend time with those whose lifestyle you aspire to gain for yourself. But, pay special attention to those who've sustained it for the long term.

He was talking about real estate - Something along the lines of visiting or even just driving around the neighborhoods where you want to live. That's where you have an opportunity to observe.

This is great advice for health and wellness practices. Where do the people who enjoy great health hang out? Most likely, it's places like parks, the wellness center, civic organizations where you can volunteer, and of course, the gym. Go to the places where people move and connect. Talk to them. Learn from them, and begin those things for yourself.

Find wellness.
Be well.

05/30/2024

Thursday Thoughts:

True wellness is realized only when we have recognized and practiced the art and science of AGENCY.

Think about this. If your goal is -
~improved body composition (less adipose/fat and more muscle) ~weight loss (ideal weight vs overweight/obesity/morbid obesity)
~better biometrics (A1c, cholesterol, blood pressure)
~better sleep
~less brain fog
~increased energy
~less anxiety
~less pain
.. and you put your hard-earned resources into someone who leads you to believe any or all of them will be realized with THEIR
*injection
*food bar
*supplement
*IV boost
*gummy
*magic-drink
*** in just minutes a day ***

- you'll be meeting THEIR goals. NOT yours.

To play devil's advocate, most sellers of those promises will list - in fine print somewhere - "best results are achieved by using the product with a combination of improved diet and exercise". Trouble is, the seller doesn't provide any real help with those.

But a health and wellness coach does.
This health and wellness coach does.
You deserve the transformation you want. Message me if you're interested in gaining AGENCY over your future.

Be well.

05/24/2024

Friday Finds:

I was recently reminded that the human adult heart beats 100,000 times a day, or 70 beats per minute, on average.

Being mindful of that, we can decide where, when, and how to spend those heartbeats. It's like having a bank account that gets replenished with exactly 100,000 heartbeats each day.

Spending them wisely will likely earn you more of them in the long run. The opposite is true, too.

Yesterday's heartbeats are gone. How will you spend yours today?

Be intentional.
Be well.

05/22/2024

Wednesday Wellness:

Do yourself a solid, and get some exercise today. Better yet, make it a regular part of your week. Every week. Do a little, then do more. Keep growing. It will give you a hormonal boost, a sense of accomplishment, and maybe even a good sweat.

Be sweaty.
Be well.

05/17/2024

Friday Food for Thought:

Are you getting as much awe in your life as possible? If you think you are, where are you experiencing it?

Be awe-inspired!
Be well.

Could your life be more awe-some?

05/16/2024

Wednesday's Wellness Word is...

And go.

05/14/2024

Tuesday Truths:

When considering lifestyle changes, it really is a matter of just two questions.

1. Is there a problem?

2. Do I want to do something about it?

The problem can be a current condition, stressor, or coping strategy. It's also important to think about FUTURE problems being incubated with current behaviors.

You may not have admitted to yourself you want to make any changes, but you might have had one or more of these thoughts:

"That's the last time I ..."
"I hate the way I feel when..."
"I wish I could just..."
"I sure can't do ... like I used to"
"my doctor is going to raise heck with me because of..."

If you're tired of that self-talk, and have answered YES to the two questions above, you can benefit from working with me.

Let's have a conversation.

Be truthful to yourself.
Be well.

05/14/2024

Monday's Music:

THE most profound song lyrics I know relating to lifestyle behavior are:

"Well I've been afraid of changing, cuz I built my life around you."

This is what it feels like to take the first step in thinking about leaving behind unhealthy behavior or an overused crutch. Even if you really want to change, the fear creeps in, and it can stop the progress you make.

This is what helps:
*Taking small steps
*Naming the healthy choices you want to make
*Creating a daily action plan for the new way
*Connecting with your WHY for changing
*Making & keeping supportive connections
*A health & wellness coach

Connect with me if you're ready for real change that lasts.

Be real.
Be well.

Photo: Warning sign at Cliffs of Moher, Ireland. The ground can seem solid, even when you're close to the edge. The risk is not knowing if, or when, it will crumble beneath your feet. 😟

05/10/2024

Friday Funnies (from Pinterest)

To all Moms and Aunts, whether friendly, funny, or fierce.
Happy Mothers' Day weekend!

05/09/2024

Thankful Thursday:

Pre-Mothers' Day gratitude. My Mom loved to cook, and taught me to love it too. I learned from her how to be frugal and creative in made-from-scratch meals. One of my favorites was a simple dish of pasta and home-canned tomatoes with a little milk and butter. These days I use whole-grain pasta, fresh-frozen tomatoes from last year's bounty, just a bit of salt & pepper, and a dusting of finely grated fresh parmesan. Yum!

What generates gratitude in you?

Be thankful.
Be well.

Photo of Mom with my boys, taken just a few years back.