Nan Luma Online Coach

28/05/2026

Your nervous system loves predictability. 🧠

I know you might think that routine isn’t exciting. That actually does’t matter. We’re grown now. And we love a good ROUTINE. 

DID YOU KNOW… your brain is constantly scanning for threats? Constantly. And when your environment starts feeling familiar and consistent, your body finally gets to unclench a little. So yeah, go on that silly little walk again tomorrow. 

WHY? The nervous system likes reliable input.

This is why the same walk at the same time every morning works better than people expect. It’s not just the steps; though, those are fine to track if you like data like that. It’s not just “movement.” It’s a *repeated signal* to your brain that says:
…we’re okay.
…nothing is chasing us.
…you can stand down now (well, kinda… if you’re in a city then…😬 😭)

Fun fact: when you have lived in survival mode for a long time, your body loses its baseline. Calm starts feels “crazy” because your nervous system hasn’t had enough evidence that calm is actually SAFE.

PREDICTABLE habits help rebuild that evidence.

So, moral of the story, you don’t have to do a 9 step optimized morning routine. You can if you want… but maybe you try implementing small consistent things your body can start recognizing as supportive. 

The walk.
Water first thing.
Going outside in the morning.
Stretching before bed.
The same bedtime.

Boring, yes, but so what? It’s got purpose.

(Micro) Healing by design.

XOCoach Nan

28/05/2026

😂

27/05/2026

Hey, so… your body is usually asking for much simpler things.

Woman to woman: let this season be about rebuilding. We are under construction, so to speak. A lot of us got buried under stress, default-parent responsibilities, survival mode, and years of putting everything else first. You already know that. Accept it so we can take the next steps. ⚠️

Please divorce yourself from the idea that if you’re not restricting something, fixing something, shrinking yourself, or forcing yourself through routines you secretly hate… then you’re not trying hard enough. (EEEEYUCK!)

Basics work. The real question is whether you actually know what YOUR basics are.

Water.
Sleep.
Movement.
Sunlight.
Food that nourishes you.
Moments of quiet.
Strength training that makes you feel capable instead of broken and battered.

The only reason these things feel revolutionary now is because modern life has disconnected so many women from their own bodies.

**Systems** benefit from women (over)functioning while depleted. From staying exhausted but productive because extraction is the name of the game. These systems benefit from us treating ourselves like “home improvement projects” instead of whole human beings who also need care, support, rest, and time to recover.

And what I absolutely do not want for you is survival mode becoming your entire personality. That is not who you are, sis.

SUPPORT and SAFETY are what a lot of women are actually craving right now.

So if you’re in your 40s and rebuilding, don’t rush it. 🚧 

xo Coach Nan

26/05/2026

Here’s something that’s probably definitely missing from your strength training routine…

Your eyeballs!! 👀 

I know.😭 Stay with me.

Well first I need you to know that your nervous system is running the entire show. Every movement, every rep, every time you try to touch your toes and wonder why you can’t. And one of the things it relies on MOST is your vision. Not just whether you can SEE clearly. But how your eyes actually MOVE.

Specifically, can they converge and diverge?

Convergence is your eyes coming together to focus on something close. Divergence is them spreading back out to take in distance. You do this thousands of times a day without thinking about it.

BUT …when your convergence and divergence is off, even slightly, your nervous system reads that as a threat. And a nervous system that feels threatened does not let you move freely. It tightens you up. It limits your range of motion. It makes you feel stiff and restricted even when nothing is actually wrong with your muscles. (You still with me? lol)

So you stretch. And stretch. And nothing changes. Because the problem was never your hamstrings…!!

I’ve been doing this work for 12+ years. The brain/nervous system stuff. The “wait why are we training my eyes in a movement session??” stuff. I have gotten myself sorted out of pain so many times because of it. And the results still surprise me. BIG shoutout to 😚

Anyway, the Brock string drill you’re watching is a convergence and divergence training tool. It retrains your eyes to work together the way they’re supposed to. And when they do, your brain relaxes. Your body follows.

OK NOW: Try retesting your range of motion before and after. 

How’d it go? Tell me in the comms.

23/05/2026

I think a lot of women, especially in their 40s, are in seasons of rebuilding right now.

Trying to figure out who they are outside of survival mode. Outside of constant productivity. Outside of being needed by everybody all the time.

And I don’t think enough women talk about how disorienting that can feel.

Because you’re still showing up for your life while also realizing the version of you that “handled everything” was running on fumes for years.

Some of us are grieving versions of ourselves we thought we had to be.

The woman who never rested.
The woman who said yes automatically.
The woman who was proud of how much she could carry even when it was hurting her.

She got us here.But maybe she doesn’t have to lead anymore.

Perhaps. I just think a lot of women are trying to rebuild themselves quietly while still functioning inside systems that never really taught them to slow down.

And that deserves more compassion than shame.

22/05/2026

🩸 I cut my finger on our brand new blender last week. Not because I was careless. Because the blender was … fake put away 😭

Like technically? It was put away. 
Was it ready to be actually USED? Absolutely not.

The plastic cover was still sitting on the blade. It looked done. It wasn’t. Oh, and now, cuts take longer to heal. 42 is interesting lol. 

But how many things in life are ALMOST done? Small things.

The laundry makes it to the bed but never the drawer. The dishwasher gets emptied except for the 4 mystery items nobody wants to deal with. Boxes get broken down but somehow live by the door for 9–14 business days. The wellness routine lasts two weeks and then one set back blows the whole thing up.

Stuff LOOKS complete. But it’s not complete complete.

And incomplete work has a cost. Not just to you…to everyone around you. Someone else has to finish it. Work around it. Or in my case, literally get hurt by it.

Because complete work isn’t perfectionism. It’s not doing the absolute most. It’s simply doing something the way it was designed to be done. To completion.

Anyway. Put the blender away for real. 😭

xoNan

17/11/2025

It’s Sunday and my husband took our kid out for a couple hours, so I moved like a woman possessed. (Don’t worry, I’m chillin now 😎)

These floors are Olivia Pope’d! Handled. And I didn’t have to gas out my lungs to do it. I used my plant based, eco friendly stuff from the wellness club and honestly… it hits.

Quick clean, no headache from rancid toxic cleaners (that I still cannot believe I gave up!).

They won’t even noticed I cleaned 😩 except for the fact that it’s spotless. But like I said they won’t even noticed notice …

Our dog, remained unbothered - if anyone cares. 👋🏾

26/10/2025

14/10/2025

Someone once said, “if you’re not growing you’re dying.” So allow me to reintroduce myself (not the first time and won’t be the last!): 🗣️ I’m Nan, a Women’s Health & Habit Coach and Postpartum Doula based in San Francisco. I help women rebuild their health, energy, and sense of self through every season of womanhood; from the first 40 days to their 40s and beyond.

My approach blends neuroscience, behavior change, and compassionate care. Whether you’re a new mom learning to regulate after birth or a midlife woman ready to rewrite long-standing patterns, I help you restore your nervous system, reconnect with your body, and create habits that actually last.

07/10/2025

I used to think “environmental health” meant recycling or buying organic, but it’s deeper than that. It’s about how your surroundings support your nervous system. And yeah, like I posted here, your environment is coaching you. 24/7. The lighting, the people (!), the smells, the clutter, etc. All of that is sending signals to your nervous system.

I usually can’t find my groove unless my space is cleaned and tidy. Then I’m off to the races! I’ve also been slowly swapping a few things out and noticing how much calmer my space feels. It’s been an eye-opener. And I’m still connecting the dots between what I use, how I feel, and how my body responds.

If you’ve ever felt like your space is working against your health goals, this is your sign to change that.

Here’s what you can DO: Start noticing what around you adds stress vs. what soothes it?

✨ And if you’re curious what I’ve been switching up, drop a 🌿 and I’ll send you the details.
💡