Thrive 365 Now, Manakin, VA (2025)

11/07/2020

Nerves on edge, stomach in knots, rapid heart rate, sweating, diarrhea/upset stomach, headache, shortness of breath....

Has any of that been you, especially lately? I feel like now is a time we can all benefit from a little discussion about managing anxiety.

*Before I begin, I want to be clear that I am not a physician and my goal is to educate you on ways to manage/improve mild to moderate anxiety. I am not suggesting for you to quit taking the medications you may have been prescribed to treat anxiety. I recognize there are times where you need to seek evaluation and treatment from your physician and encourage you to do so*

If you slip deep into thought about a scary or sad situation, you may feel your body respond with a shift in your emotions. Your brain releases the proper chemicals to help manage feelings as they arise. This is required in situations — like when you encounter a dangerous situation and your body goes into fight or flight mode. Anxiety that is not managed well can keep your body in the fight or flight mode for prolonged periods, which is not healthy.

Your imagination and your brain communicate constantly. Your brain responds to what you dwell on. So, first, I want to talk about the importance of taking control of your mind. What goes in is what comes out — “protect your mind” is something I like to tell my kids. Recognize things that may trigger anxiety, like scary movies or certain tv shows, the media, webMd 😅 — and adjust what you put into your mind.

Try to incorporate more:
•Personal development books
•positive or motivating podcasts
•meditation
•reflective journaling

Avoid:
•Stimulants like caffeine — Trade caffeinated for decaf
•Trade coffee for an herbal tea
•Decrease ni****ne
•Excess TV (a stimulant!)

Did you know that research has proven that lacking b vitamins, iron and magnesium can lead to higher anxiety rates? Have yourself checked for deficiencies and incorporate what you are lacking into your diet and natural supplements as needed.

•Eat clean food — I could probably include this on every topic we discuss together! It is true — clean, natural foods nourish our bodies and keep our cells functioning at optimal levels
•Sleep! Seriously...
•Focus your efforts on proper stress management

Do you need a hand in this? I would be honored to help! I am a certified health and wellness coach with a masters degree in public health and nutrition! I have invested a wealth of time into becoming an expert in health and wellness and would love to partner with you as your personal health and wellness coach 🙌🏻 Message me for rates and to set up a free consultation!

11/02/2020

Many people struggle with getting a restful night of sleep 😴 — this can cause or fuel nighttime anxiety, prevent weight loss, impact stress levels and can have many other negative impacts on your health

Tonight I want to discuss a few tips for better sleep
•Reduce the pressure you’ve put on yourself for good sleep. Perhaps you’ve struggled with poor sleep for a length of time and by now you dread night time because you already anticipate poor sleep. Start by shifting your mindset — “I believe that I am going to get a restful night of sleep and am preparing for this. I can not force sleep, but I will do my best to prepare well.”
•Workout in the evening — this one is simple, physical exhaustion leads to your body’s need for rest
•Eat a wholesome, nutritious dinner
•Stay well hydrated by drinking water throughout the day
•Avoid caffeine, ni****ne and alcohol — especially a few hours before bed
•Break the cycle of watching tv or scrolling your phone before bed and try light reading, meditation, journaling

10/30/2020

A glimpse into my personal post-workout nutrition 💪🏻

•Organic mixed greens
•Organic strawberries and blueberries
•Balsamic chicken
•Gruyere cheese
•Balsamic and fig dressing

10/24/2020

Say it louder 🗣

10/22/2020

🧊 Magic drink!

Without the picture, I bet you’d never think this topic would be on water! Stick with me... let’s chat about the health benefits of water

•Flushes toxins from your body
•supports and improves digestion
•improves and prevents back pain
•relieves headache
•improves your complexion
•relieves fatigue
•prevents and relieves hangover
•prevents kidney stones
— to name a few!

Our bodies NEED water - Our cells literally depend on it to function well! Research suggests .5oz-1oz per pound of body weight as a guide for daily intake goals. Here are a couple great options for water bottles that may help keep you on track!

UNDER $20, comes in a variety of colors — https://www.walmart.com/ip/TAL-64oz-Double-Wall-Insulated-Stainless-Steel-Ranger-Pro-Water-Bottle-Slate/984477723?selected=true

Pricier ($35) but great quality, with interchangeable lid options! https://www.amazon.com/Flask-Narrow-Mouth-Sports-Bottle/dp/B082H5Z142/ref=mp_s_a_1_4?dchild=1&keywords=iron+flask&qid=1603274736&sprefix=iron&sr=8-4

$25, good quality, variety of colors - https://rticoutdoors.com/shop/drinkware/Half-Gallon-Navy

10/21/2020

🍁 It’s pumpkin season!

Today I’m sharing a yummy 3 ingredient recipe — I love this recipe because of the small ingredient list (yay!) and the simplicity of the process. These are perfect for a quick, healthy snack or dessert!

Required Ingredients:
2.5 cups (250 g) rolled or quick oats
1 cup (240 g) pure pumpkin puree
2–3 tbsp sweetener — maple syrup, agave or coconut sugar work well

Optional ingredients: (recommended for extra sweetness 🙌🏻)
1 tsp pumpkin pie spice or cinnamon
1/2 cup dairy-free chocolate chips

🍪Recipe:
Mix all ingredients to form a uniform dough
Scoop onto baking sheet
Bake at 350° for 10 minutes

Yep, that’s it! Enjoy 😋
Source: runningonrealfood.com

10/17/2020

So you’ve made your mental and written notes on the “rules” you purposely (or subconsciously) have set for yourself and now, what do you do with them?!

1. Challenge them! Ask yourself why you have this rule for yourself? What would happen if you broke it?

2. Seek support - if there are rules you would like to change or if you need help not setting rules in the first place, find someone you trust (health coach, trusted friend) to keep you accountable as you strive to change.

If you do decide that a health coach is the “best fit” option for you, I would LOVE the chance to talk with you!

10/17/2020

Do you ever feel SO burned out trying to live by the “rules” of eating? I want you to BREAK FREE from those rules!

How do you do that?

1. Awareness is the first step to change. Make an effort to become aware of the food rules you make for yourself. Pay attention to things that happen every day around food and between meals. Do you have rules when you eat at home, go grocery shopping, eat out with others?

2. Write them down. Maybe it’s no eating after a certain time, consuming bread only 1-2 times a week or dessert only on the weekends — Anything that comes to mind.

Let’s chat about what to do with those mental and written notes tomorrow! And then let’s make some changes together! 🙌🏻👍🏻

10/10/2020

Reaching your optimal health and wellness can seem like a daunting task. There is a lot involved and depending on how much focus you have dedicated to your health and wellness goals, you may have a good amount of work to do.

One thing I suggest is to start small with attainable goals — health tip: cut out the sugary drinks!

Did to know that when you consume sugary drinks (soda, juice, sugary coffees...) that your brain doesn’t measure calories from liquid sugar the same way it does from solid food so you are consuming MORE total calories from sugary drinks?

Sugary drinks are among the most fattening things you can put into your body — enjoy them in moderation, but make it an occasional treat! 👍

10/09/2020

Why should you hire a personal health & wellness coach?

•You’ve got health and wellness goals you are struggling to reach on your own
•You would benefit from 1-1 accountability and support from an educated and dependable coach
•You need assistance setting realistic goals
•A customized action plan tailored specially to you and your goals would drastically benefit you
•Being introduced to healthy ways to manage your stress would benefit you

If any of this sounds like something you need, contact me! 💌 I hold a masters degree in public health and nutrition and am a certified health and wellness coach — beyond my studies and certifications, I am passionate about healthy living and dedicated to seeing that my clients find their way to optimal health and wellness!

10/08/2020

Health and wellness is more than losing weight and working out. It is recognizing that mental and physical health are equally important... that your sleep habits, eating habits, exercise habits, meditation habits, relaxation techniques and taking control of your stressors are all things that work together to help you achieve the level of health and wellness that you deserve!

Struggling with any of these areas of your life? Let’s chat! I would love to partner with your as your personal health and wellness coach and help you find your way to an optimal quality of life!

10/04/2020

Have you considered hiring a personal health coach and have questions about how that works? Post them here and I’ll be glad to answer them!

10/03/2020

As a client of mine, one of the things we will tackle together is what I call a “clean sweep of your life”

A sample of this is below:

*Answer yes or no for each statement — See which areas of your life might need a little extra attention.

Environment:
1. My personal files, papers, and receipts are neatly filed away
2. I live in an apartment/home I love
3. There is ample and healthy lighting around me.

Well being:
1. I rarely eat sugar
2. I have a rewarding life beyond my work or profession
3. I have something to look forward to on a daily basis

Money:
1. I save 10% of my income
2. I have a financial plan for the next year
3. My will is up to date

Relationships:
1. I get along well with my siblings
2. I get along well with my coworkers
3. I receive enough love from people around me.

Let’s partner together and get you well on your way to healthier living and improved quality of life! 🙌🏻

10/01/2020

It’s a loaded question —

Why?

•Why do we wait to pursue our best selves?
•Do we put so many people and things before ourselves?
•Do we wait for “tomorrow” far more than we take action “today?”
•Do we fill our time with so many other things and then use the excuse that we don’t have the time?
•Do we give up so easily?

✨Why not make today the day that all of that changes?

👋🏻 Need a hand in this? Send me a message! I offer personalized health and wellness coaching and would love the opportunity to provide you with education, accountability and motivation to help you get started and succeed in your health and wellness journey!

09/26/2020

Part II on how added sugar affects the body:

•May increase risk of asthma
•May distort feelings of satiety following a meal, causing over eating and an increased risk of obesity
•May disrupt the gut microbiome and negatively impair immunity
•promotes inflammation, the underlying cause of many chronic diseases

Have a mouth full of sweet teeth? Increase your intake of water, and grab those natural sugar sources first! 🙌🏻

09/25/2020

Sugar 😋 — and the not-so-sweet side of it 👇

Let’s talk about how added sugar affects the body — I know it tastes good and hey, life is short, enjoy it in moderation if you must! BUT I truly believe that education is power and when you know better, you do better 🙌🏻 so I am bringing you facts in hopes that you’ll nourish your body well 🤍

Added sugar —
•May increase likelihood of memory deficits and risk for Alzheimer’s disease
•May increase blood pressure and triglycerides which may cause cardiovascular disease
•Leads to insulin resistance and causes elevated blood sugar and an increased risk of type 2 diabetes
•Misplaces nutrient-dense calories and may lead to malnourishment and vitamin deficiencies, even if calorie needs are being met or exceeded

My suggestion is to swap those added sugars for natural sugar sources like fruits or honey! 🤩

More on this tomorrow — I hope you have a safe and fun weekend!

09/20/2020

You are what is standing in between you now and you on the other side of your goals! Need some support? I offer personalized health and wellness coaching and I would love to partner with you!

09/18/2020

Why does considering calorie density matter?! Using method to eat may naturally “crowd out” less favorable food choices and help maintain a healthy weight 🙌🏻 Some examples:

Celery 65 calories per pound 🤯
Broccoli - 130
Yams - 525
Berries - 140
Bananas - 420
Oatmeal - 280
Sourdough bread - 1240
Almonds - 2670
Salmon - 810
Chicken - 750
Cheese - 1820
Cookies - 2140
Margarine - 3250

*interested in exploring what it means to hire a health + wellness coach? I’m glad you’re here! Send me a message and let’s chat about the services I offer!

Thrive 365 Now

11/07/2020

11/02/2020

10/30/2020

10/24/2020

10/22/2020

10/21/2020

10/17/2020

10/17/2020

10/10/2020

10/09/2020

10/08/2020

10/04/2020

10/03/2020

10/01/2020

09/26/2020

09/25/2020

09/20/2020

09/18/2020

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category