Hello Sunshine Coach

12/15/2021

12/15/2021

08/10/2020

"Sometimes what we really just need is a Life Coach"

I received a review from a client and I couldn't agree more. I personally have a Life Coach that I talk to on a weekly basis. Especially during this challenging time it is SO helpful to have a dedicated hour to talk about your struggles and successes.
What is a challenge? What is going well? Where do you feel stuck, stressed, sad...overwhelmed? Together we navigate through all this and get you feeling empowered and unstuck.

I will put the link to book a session with me in the comments and/or feel free to send me a message.

We got this!

03/26/2020

I want to help!
Your kids are out of school, you have suddenly become homeschool parents. Your work still needs to be done, you want to take care of yourself and be there (virtual) for others, you worry about getting sick and there is financial stress.
I TOTALLY GET IT! We’re finding our new normal over here!
This is a crazy time and I want to help and I know how so helpful having my own coach has been in this process. So I’m offering 1:1 virtual coaching sessions right now at a special rate!

I sat down with our schedule today and am able to offer some early morning, late afternoon/evening and weekend sessions to help you:
💛Navigate fear and anxiety
💛Build habits that create stability
💛Give you tools to deal with stress and maintaining your own well being.
👂Plus I will also offer a non-judgemental listening ear
My regular 1:1 sessions are priced at $100/session but during this time I am committed to help as many people as my schedule allows and I don't want the price tag to be a roadblock so…..
The special rate for right now is $50
AND….
Anything you pay over $50 will be donated to the San Diego non profit organization "Dreams for Change".
Their Safe Parking Program provides supportive services and a safe place to park for families and individuals who are living in their vehicles and are extra vulnerable right now.
Send me a DM or book a session directly through the link to my website below in the comments.
You got this!👊

03/16/2020

Dear friends,
Unfortunately I have to cancel the upcoming Spring Vision Board workshop due to the regulations around the Covid-19 outbreak. I want to honor the social distancing suggestions and not gather a group of people.
I will reschedule for a future date when we are passed this outbreak.
For now, remember to take a deep breath. Focus on the things you can be thankful for, allow yourself to feel "all the feelings" and reach out to someone that might need help.

To your health,
Janneke

03/04/2020

Spring is almost here! It is a time of unlimited potential, regrowth and your spirit feels ready for a restart. Which seeds are you going to plant into your life to grow and harvest?

Join me for a Spring Vision Board Workshop around the spring equinox. More information and tickets available at www.hellosunshinecoach.com/events

02/10/2020

Having a positive mindset takes WORK! At least it does for me! I woke up so discouraged today. It seems like the kids have been sick non stop this winter, my daughter still doesn't sleep through the night most nights, I feel burned out from our move, It seems impossible to get any me-time in these days. I have been noticing my good habits slacking off and I feel like I am swimming up stream.
My default is to avoid and feeling defeated.

I KNOW from experience that it does take work to beat this negative mindset of mine. A great tool is "Gratitude".
So I am sitting down, taking the time to come up with three things I am grateful for in this moment.
I invite you to do the same, I promise you it works!
I am recommitting myself to do this everyday, even if I don't feel like it.

09/09/2019

Have you ever worked with anchors?

An anchor is something physical in your environment that you can use to help you remember your deeper why or a goal you have set for yourself. It can be an image, a song, a quote...Anything that reminds you and stops you where we may forget when busy life is happening.

These picture shows the anchor I created to remind myself of my personal goal of running a 5K on November 10th.
It doesn't have to be perfect, nor do you need to spend lots of time on it. As long as it serves as a reminder it is perfect!

In what area of your life do you need a reminder?

Also, if you want to join me in the goal of running 5K (where ever in the world or here with me in San Diego) I'd love to do it with you.

08/16/2019

"Remember to be kind to yourself."
This is just a friendly reminder as I need it myself today. My default is to be much harder on myself as I would be on anyone else. Do you relate to this?

We just came back from 4 weeks of traveling back to my family and friends in the Netherlands. I am experiencing jetlag and probably need to deal with some emotions of sadness, loss, thankfulness and much more. This comes out as fatique in my situation.

Today I noticed my judgemental self talk: "You just had 4 weeks of time off, why are you so tired?" "You are not as productive as you should be today, there is a lot that you need to catch up on!."
Fortunately I was able to turn it around quickly and talked to myself as I would to a friend. "You have a lot of emotions that are wanting to be expressed, of course you feel tired." "Allow yourself some space and rest to get back in your normal routine."
I would like to remind you to pay attention to your own self talk. Be curious, listen how you talk to yourself. Is it how you would talk to a friend?

Love Janneke

07/27/2019

Rest, space, recharge.....quiet the mind. BREATHE... 🌿🌱🌳

Where in your busy life can you make some space for this? It is essential for health & heart.

I enjoy reading novels and being in nature. What do you do to recharge?

07/01/2019

I have a habit of making chicken broth about once a week. I use it in cooking, kids love to sip a cup or I make soups from it (we are a soup loving family!). I like this habit because it feels homey and is healthy. It is important enough for me to make time for.

What are some of your habits that give you a good feeling?

06/27/2019

Starting your day with a healthy breakfast smoothie is an excellent choice. Easy and nutritious, no cooking, chopping, baking, waiting or... skipping breakfast. It makes me feel good to know that I have fueled my body with nutrients. No matter what happens the rest of the day I have got that already going for me. I use LOTS of greens... always fat, protein, greens and fiber (small amount of fruit). Let me know if you'd like me to send you my smoothie recipe e-book.

What is your breakfast like? What works or doesn't work for you?

06/18/2019

🤚Anyone else recognizes themselves in this picture?

I have such a love/hate relationship with social media. I have been giving myself a serious DETOX from social media. I had been off instagram completely for 7 weeks and that helped me get rid of my obsession to keep opening the app and just scrolling. Facebook is not as addicting to me but still I can waste time spending time scrolling.

I wanted to share this because I am sure I am not the only one. We really don't stand a chance actually because the designers of these apps build in these addictive rewards (Likes, comments). Every time you see a new notification your body releases the feel good chemical Dopamine. The brain always craves more of this.

Some things that help me keep this 'addiction' under control is:
-Take a few weeks of and realize how much it influences your life/time/ focus. Take the apps of your phone.
- Put on screen limits for yourself (you can do this for multi apps)
- When I have the urge to pick up my phone I check in with myself and ask "Why do I want to check my phone now? Am I avoiding something? Is there a better alternative that serves me better? (read a book, connect with a friend or partner). If you are being curious and avoid judging yourself you might learn something and make a different choice.

🚦Is social media/smartphone use influencing your life negatively? What do you love about your phone? Do you feel like your social media habits are addictive?

03/20/2019

Are you living your life intentionally? Or do you need to create some renewed focus on figuring out what you really want for your life?
I have 2 spots left for my Vision board workshop on Sunday and if you are local (San Diego) I’d love to have you join! I will put the link in comments. We will talk about the power of setting intentions for your life and I will guide you in the process and you will create your own vision board. It will be meaningful and fun. Appetizers and drinks will be provided.

03/11/2019

💦Remember to stay hydrated!
Drinking water is vital for your body to function well, water is essential! You need water to transport nutrients, for a healthy digestion, circulations, maintenance of body temperature, healthy skin, energizing muscles...pretty much all bodily functions need fluids!

🍋Drink between 64 ounces and 0.67% of your body weight For example, if your body weight is 150 pounds, then you need to drink anywhere between 64 ounces and 100 ounces (0.67% x 150) of water per day.

💦What if you don't like the plain flavor of water?
Add Lemon slices, mint leaves, drop of a citrus essential oil, drink your favorite herbal tea..iced or hot.

🍋Drink 20 oz (1-2 glasses) of water first thing in the morning. You’ve been asleep for 6 to 10 hours, so it’s time to hydrate your body!

03/07/2019

I am hosting a vision board workshop at my house with yummy appetizers and drinks. We'll create a powerful vision for your health, career, or general life and create a vision board that represents that and can inspire and motivate you in your daily life. There is power in setting intentions! It will be a fun night to take time for yourself and enjoy this process with others as well. You can register at my website. I have space for 8 guests. Hope to see you on Sunday March 24th 4:00 - 6:30pm.

There is power in setting intentions! We take the time to envision our health, career or general life and create a visual representation. Supplies, drinks and appetizers provided.

03/06/2019

🌷workshop invite 🌷
Over the last few years I have learned about the power of living intentionally. Often we just GO GO GO or we do things that deep down don’t resonate with what we really want for our life. It helps me to take time, sit down and think about what matters to me. In my life, career, family...anything. Creating a vision board helps with this. It doesn’t have to be perfect or beautiful but the creative process of it helps it to anchor it in. When you hang it up you’ll have a reminder.... because you will forget and busy life takes the upper hand again. Especially if you are like me (enneagram 7) and all things in life seem like an opportunity and fun. You can also use your board for motivation and inspiration when you feel stuck... to go back to your values and intentions.

🌿I am hosting a vision/guiding board workshop with appetizers & drinks. You will create your own board (supplies provided or you can bring your own). We’ll talk about the process and the power of setting intentions. It will be a fun night and a nice time to take time for yourself. I have eight spots for Sunday March 24 from 4:00 - 6:30pm. The cost is $25.00. DM, comment or message me if you are interested.