Nourish Coaches

04/05/2026

Just like my garden needs a little tending, pruning, adding soil, watering and nurturing, so do we. Doing it alone can be tough. Sure, apps can help and we suggest some to our clients. But there is nothing that replaces human connection. The space we create for our women's groups is very special. It's a place to be honest about how caring for yourself can help you feel more alive and happy. Our interest is always to help you move forward and tend to your own well-being in a sustainable and practical way.

Women in Transition Spring Group🌱

6 week group meets on Wednesdays @ 10am
starts April 29th

Read more details here: https://nourishcoaches.com/renew-wellness-for-women/
And if you have questions - we'd be happy to chat with you!

04/03/2026

Do you have a group of friends and/or family you'd like to be accountability partners with? We can provide support and structure in a customized group.
Connect here to explore the possibilities together.
https://nourishcoaches.com/custom-programs/

04/01/2026

I was just thinking that the ultra-processed food industry is playing an April Fools joke on us every day!

It reminds me of our 'Taste Buds Hijacked' podcast from a few years ago...
https://nourishcoaches.com/taste-buds-hijacked/

03/31/2026

Today called for a blueberry smoothie. 😋
What’s your favorite smoothie combo?

03/26/2026

As caregivers, nurturers, and connectors, we women could use a boost of collective energy and focus on what matters.
Our Spring 6-Week Women's Group is called Renew Wellness and we promise this time together will be nourishing for body and soul.

https://nourishcoaches.com/renew-wellness-for-women/

03/25/2026

What language are you using?
I'm a walker
OR
I should walk

It matters. 🥑🌱

03/23/2026

We're back teaching at Brookdale this spring!
Play, Create, Rewire: The Neuroscience of Lifelong Growth

Do you believe “you can’t teach an old dog new tricks”? Think again. This spring, we’re doing something different — a hands-on, science-backed exploration of growth, surprise, and brain flourishing.

Over three 90-minute sessions, we’ll:
🥑Unpack the neuroscience of neuroplasticity and why the brain still wants to grow. 🥑Dive into creative experiments — improv, sketching, rhythm, movement — no talent needed
🥑Build your own “creative spark plan” — personal practices you can keep forever

This course is for those who refuse to coast. Expect laughter and insight — and the delight of surprise. No skills required. Come curious. Leave changed. 3 SESSIONS

Register at Brookdale: https://selfservice.brookdalecc.edu/Student/InstantEnrollment/SearchResult

Course Code:XHEAF-297

03/20/2026

Spring Is Not a Switch - though I wish it was...

Spring doesn’t arrive like a light switch.
It tiptoes back and forth.

One day you’re walking in sunshine…
the next you’re scraping frost off your windshield again.

Your body feels this too.
Energy shifts. Sleep changes. Cravings wander. Motivation surges then disappears.

This is not a problem.
This is a transition.

A few gentle ways to support yourself right now:
🌿 Get outside for light, even on chilly days
🥗 Add something fresh and green to one meal
👣 Move your body in some way everyday
💧 Drink more water than your still wintery-self thinks you need

Spring health isn’t about a dramatic reset (you know that doesn't last).
It’s about small nudges in the direction of feeling alive again.🌱

Life transitions can feel tricky too.
Stay tuned...

🥑

03/13/2026

We are on Substack now. Would love for you to be a FREE subscriber so you can join the conversation. What we love about Substack is the ability to interact with our readers and to share other wonderful reads. Much more nourishing! Follow us here:

Helping people cut through wellness noise, stay accountable, and build habits that support real life. Nourish Coaches — Debbie Peterson and Wendy Bright-Fallon — are national board certified health and wellness coaches.

03/12/2026

03/06/2026

Take some extra time to rest and be cozy these next several days. Daylight savings time really messes with our rhythm. The loss of one hour sleep can hijack our mood, decision making and resilience.

03/03/2026

Hello March! How did you get here so fast!? If you feel a little down for not meeting your goals or following through with your intentions in 60 days, please know you are not alone.
The truth is that what we want out of life and how we want to feel is built one small step at a time, over a long time. The Olympic stories remind us of all the hard hard hard work that goes into becoming a master at their game.
I {Wendy} don't have any desire to go to the Olympics, but they do inspire me to show up the best I can. Not every day is stellar. Not every day is fun. Yet I show up anyway.
One of the benefits of working with a health coach is that when you feel a little down or lost or frustrated, you have someone in your corner cheering you on. 🥑🌱

This number is one of the most stubborn myths in self-help.

It comes from Maxwell Maltz, a plastic surgeon in the 1960s. He noticed patients took about three weeks to adjust to seeing a new nose in the mirror.

Somehow, a stat about adjusting to facial surgery became the universal timeline for learning to exercise or speak Spanish.

Real habit formation? Much slower.

In Phillippa Lally's landmark study, the average time to reach "automaticity" (doing the thing without thinking) was 66 days. For some people, it took over 250 days.

This explains why so many of us quit after a month. We hit Day 21, realize it still requires effort, and assume we're broken.

We're not broken. We just haven't hit the plateau yet.

Stop counting days. Start counting reps.