Tom J. Fee Health Coaching

05/08/2024

09/12/2023

Food is an obvious but simultaneously mysterious factor in energy.

Years of nutrition misinformation was a huge part of the problem.

So is snacking. And other factors.

A way to beat all the white noise is Intuitive Eating.

Are you familiar with its concepts?

09/11/2023

07/26/2023

Summer is a "sneaky" hard time when it comes to hitting on planned health and wellness goals.

Those in the west and south who battle the heat have known it longer, but even the northeast has South Florida levels of humidity for 3 months.

But that's just the "world's going to heck" side of Summer.

The Carpe Diem side is boating and bbq's. And ball games, family reunions, vacations, concerts, weddings, birthdays, happy hours, work parties, anniversaries, oh my.

And the vision we had in our head during the Winter of what summer would look like was running up the museum steps next to Rocky.

Now you're knee deep in Summer Smackdown and wondering if you can "go the distance."

Navigating Summer....then wait it's Fall and holy crap it's Winter.....its all a bit too much for well meaning goals.

Best intentions have no chance against life's left hook.

It's not easy to take control of your health and future but it's not rocket science either.

In fact, most of what is positioned as science for health isn't even related to science, just theory and much of it very bad theory.

So it's not a very fair fight from the start.

Then you need to overcome the potions, pills, and generally terrible information. Processed foodapaloosa.

You need help. A plan.

Specific but tailored to your life, not a cookie-cutter shot in the dark.

If your energy, health and zest for life is taking a beating because of life's whims, you also need someone to get you there.

Doing this succesfully alone is a longshot.

Leverage expertise.

The Sherpa who knows the way to the top of Mt. Everest.

Someone's whose been there.

And gets others up now.

Goal Planning, Goal Setting and building a resilient, strong Mindset are keys to a successful plan.

I'm happy to show you the path I took out of burnout that can show you the way to the life you want.

Contact me for a free exploratory call.

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

07/12/2023

I'm back after enjoying some time off and it got me thinking about self-care as a "re-entry" post.

Because if you don't replenish your reserves and constantly "redline your engine" going 100mph, your odds of a crash increase exponentially (to finish the metaphor.)

But first a confession:

I was very late to the meaning of self-care.

In a Health Journey we all have smaller obstacles and larger one's and for me, self-care was Mt. Everest.

In my previous career I rarely took vacations. I did emails at night and on weekends. And there were aging parents. And then kids. Responsibilities.

Some or all of these sound familiar?

Whether its because we don't feel we deserve it or just don't feel we have time, most people put their own needs pretty far down the list of to-do's.

Which is very dangerous to your physical and mental health.

So I'm curious.....

How do you view or define Self-Care?

Do you think it's selfish?

If so, have you ever re-evaluated that view?

06/03/2023

Behavior Change is difficult

In part,

Because we look at the problems wrong.

For Instance:

It isn’t always “I’m exhausted.

So I eat unhealthy food.”

Often it’s “I eat terribly.

So I’m exhausted and unmotivated.”

And it’s often backwards to think:

“I’m negative, irritable and down.

So I eat junk food and processed foods.”

The reality often is:

“I eat processed junk food,

Which is wrecking my energy and making me depressed.”

Looking at problems differently

Often unlocks incredible results.

And while we often start and try

To figure out why our Giddy Up

Has Gotten Up and Gone,

And yell from the Mountaintops

With considerable gusto:

I’m gonna change and fix it !!!”

We end up defeated in a couple weeks.

And sometimes just days.

Because we threw ourselves

At the wrong problem…

With a bad strategy

I help clients with a Path to Victory

To reboot their energy, drive and life “Mojo”

And deep dive every aspect of fatigue and burnout

Through

Food
Movement
Mindfulness
Stress Management
Sleep
Relationships
Self-Care
And More

When your car breaks down…

You call a mechanic.

Why isn’t there help…

When your Energy,
Zest for life,
And Mojo
Breaks down?!?

There is.

Join my free Fatigue Group
https://www.facebook.com/groups/148937900438115

And feel free to message me

For a free discovery call to learn more.

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

05/29/2023

Thanks to all those who paid the price for our freedom

05/15/2023

Change isn't just incredibly hard.

It can be terrifying.

The known, however bad

Is usually preferable to the Unknown.

But if you take that step...

If you walk through that door...

The world can open up to you.

When I left a corporate career

I lost all those work friends.

(They were acquaintances in hindsight)

When I committed to lifestyle change

I lost drinking buddies.

The process was painful and lonely.

The easy and free tip I give anyone who asks?

Don't do it alone.

Find a group; a new tribe.

Support.

And a guide. A mentor.

Who will hold you accountable

And provide a plan, structure, guidance and expertise

But also,

Encouragement, praise, fist bumps, high 5s, and even a hug.

I wasn't sure I could change.

And a smarter person would have given up.

But change isn't a brain exercise.

It's a heart and soul thing.

So don't convince yourself you CAN'T

You're just not looking in the right places for HOW.

I offer FREE exploratory calls to talk.

I won't "sell you" anything.

If I can't help

or it's not a fit

That's FINE.

It might start a process for you.

It might be a step in the direction

Your heart wants to go

And I'll take an assist on that any time.!

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

05/09/2023

Youth in itself isn’t an advantage.

Youth implies inexperience and lack of knowledge.

Society gives youth advantage because it also implies:

Energy, Vitality, Health, Vigor.

What if you had those,

And 20 years experience?

Or more?

Change the narrative.

Change the outcome.

Change the future.

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

04/11/2023

Normally when I post I try to be very encouraging and positive.

I want to lift people up. Get them to see greatness within them.

And with clients I am their biggest fan and cheerleader.

But not today. Today I am angry. A stage of grief.

2 days ago I lost a friend.

He died of a Heart Attack. On Easter. In his sleep.

We vacation together and looked at lake property together.

Then the phone rang.

He was 42.

He was a great Dad with 2 young girls, 9 and 5

Whose world just disappeared.

He was also overweight with Type 2 Diabetes.

And didn’t take care of himself.

He had a health scare some months ago and dodged a bullet.

But also rushed back to work afterwards.

His wife begged him to take his health more seriously.

But he was busy.

He was good at his job

And in many ways his work success defined him.

Now a headstone will.

If you think it can’t happen to you, it CAN.

Any day. At any time.

If you are over 30

And have some health problems like excess weight and fatigue

It changes to MIGHT. Fast.

And if you don’t care about your health

Do something about it for your family. NOW.

You might not have tomorrow.

Or at least get more life insurance so someone like me

Doesn’t have to do a GoFundMe campaign

For your widow and kids.

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

04/07/2023

Don't fear failure.

Fear being in the exact same place

Next year

As you are today.

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises

03/19/2023

Spring is official as of Monday!
(On the calendar, we got 2 feet of snow here this week)

But today is 50 degrees
Winter is going down!!!

Birds are chirping
(outside my bedroom window at dawn)

Flowers are blooming
(under the snow somewhere I’m sure)

And spring is in the air !

Here are a few AMAZING ways to welcome the new season and
BOOST your ENERGY
SUPERCHARGE your MOODS
Reduce STRESS
CARPE that DIEM.

😎 Get outdoors and enjoy the sunshine
Vitamin D
Take a walk
Go to a park.
Work outdoors.

💤 Re-evaluate your sleep routine.
Bears end their hibernation, so should humans!
Go to bed 15 minutes early
Get up 15 minutes early
And stretch or do planks or Yoga.

Read a book before bed
A real book
With a binder.

Avoid Doom-scrolling!
Blu-Light is bad for sleep
Bad news is bad for everything

Do a hobby before bed.

If you snack at night
Snack on Protein
Or Fat
Or Fiber
Avoid sugar snacks
(often, but especially at night).

And avoid carb bomb snacks that turn into sugar.
As soon as you eat them.
AKA Blood Sugar
AKA Blood Glucose

Which creates more cravings
Disrupts sleep
Creates Inflammation
And Leaky Gut
Can cause Insulin Resistance
And Type 2. HTN. Stroke or Heart Attack.
Other than that, pretzels and chips are awesome.

🍓Seek some delish warmer weather produce
Llike mushrooms, bell peppers, zucchini, and berries.
All are packed with micronutrients
The body needs and thrives on.

🥋Try something completely new.
Always wanted to learn tennis or golf? Sailing?
Go online and schedule lessons!
What about a self-defense class? Local Theater?
Not ready to sign up for a 5k?
Volunteer to help at the race.
Inspiration by Osmosis.

Trying something outside your comfortable habits
Forces us to grow
Which in turn contributes to our happiness.
We NEED to be challenged.

It may be scary at first
To get out of your rut or routine
But you’ll find there’s nothing to be afraid of
And that newness is exhilarating.

🧹 Do some Spring Cleaning
Try purging the pantry to start.
Then the fridge.
Then ok, the bedrooms and closets!
Spring cleaning is good for the mind.
And your health n home!

🌭 Set some lifestyle challenges for yourself
2 weeks with no Processed Food
A week without Soda
A Dry Weekend
No Gaming on Monday and Wednesday for a week.
Write it down.

🚶Set some activity goals for yourself
Something Specific and Attainable
Best Intentions have no chance against life.
And the brain needs and loves specifics.

Fight Perfectionism.
You don’t need Perfect.
You need Progress.

🙌 Start a gratitude practice
Every night before bed
Recite 3 things you are
Truly Grateful for in your life

🤔 Work on your Mindset!
Did you know humans:
Think 12,000-60,000 thoughts a day
And that 80% of those thoughts
Are NEGATIVE?

Negative thoughts are draining
But if you recognize that you’re having one,
You can consciously choose to change it.

Switch out “I can’t” for “I can”
Avoid “I don’t know how” and test drive “But I can learn”
Stop “I give up” and say I’ll try a different way.”

And see how you feel at the end of a week.
(Mind blown emogi here) 🤯

The chemicals produced by the body
In response to positive thoughts
Are jet fuel in your mood/energy/motivation engine

I could go on... (seriously) But yes, I’ll stop.

🧩 The Takeaway Here?! Connecting These Dots?! 🧩

ACT on Some Needed Change.

Now.

Be Bold.

“If you always do
What you’ve always done
You’ll always get
What you always got.”
—Some Really Smart Person

Even if Seasonal Affective Disorder
Is in your genes
Or winter just left you empty
HOW and WHEN come out of that funk
Is largely in YOUR control !

And that's a great feeling!
Like a flower
Ready to come out from under the snow
Action creates growth.
And momentum.

So ACT.

If you WANTto act
And CHANGE

But LACK…
Confidence
Know-How
A Plan
And are blocked.
Stuck.
Scared.

Find help!
I
help clients change their lives EVERY DAY.
It’s more than possible.
It’s realistic.

That’s not bragging.
THEY do the work.
THEY experience transformation.
Because real change comes from within.

I’m the guide.
A mentor.
A sherpa.

I’m the biggest cheerleader
And the Accountability

And we work a detailed plan
That’s tactical and strategic.
And designed for THEM.

Cookie Cutter is only good
For cutting cookies.

I’ve done it too BTW.
I speak from experience.
Transformation, I mean.

But I was solo. Alone.

And made all the mistakes.
Plus 10. (50?)

But I had “burned all the boats”
And change was my only move left.
So I learned.

Slowly.
Painfully.
And kept going.

I summarized 10 years of Pain
Anger
Frustration
Mistakes

Then the..
Revelations
Insights
Surprises
WINS

Into a roadmap for change.

And I wanted to share how it works.
To anyone who will listen.

Now I help others TRANSFORM...
Faster
Easier
Cheaper

If you wanted to climb Mt. Everest
(I don’t. Ever. Never will.Never never.)

Would you do it yourself?
Buy a how-to book?
And wing it?

Or would you go find the guide
Who knows the way.
And is taking others up?

So if you think you’ve got this…

Great !

Act.

Be Bold.

BUT…

If you need help..

Take ONE step.

Reach out.

Set up a free discovery call.
To learn how.

Make THIS the Spring you began

YOUR TRANSFORMATION !

Wishing Everyone a great Spring 2023 ✌️

Holistic, Integrative Health and Wellness Services

Without Pills. Potions, Pain or Empty Promises