Shannon Welch Wellness

11/01/2024

One more post about my sweet Kasper. We're celebrating him being a part of our family for four years!

14/07/2021

I'm excited to announce the kick off of my wellness coaching program! My program is custom made for each client and combines mindfulness and stress relief with creating healthy habits and helping you reach your optimal health goals. The biggest difference between my program and others is that you won't ever have to track another calorie, macro or even a minute of your workout. We'll focus instead on mindfulness, making conscious decisions and creating a healthy lifestyle together.

My program also works for those that are maintaining their weight loss or for those who don't even want to lose any weight but may be struggling with their relationship with food. If this sounds like anyone you know, please share this link with them!

I also offer virtual coaching and am currently offering a 25% discount to an annual subscription to Calm for the first ten clients that purchase any package. If you're tired of starting over and over again, contact me to see how I can help.

Www.shannonwelchwellness.com

01/07/2021

I'm excited to announce the kick off of my wellness coaching program! My program is custom made for each client and combines mindfulness and stress relief with creating healthy habits and helping you reach your optimal health goals. The biggest difference between my program and others is that you won't ever have to track another calorie, macro or even a minute of your workout. We'll focus instead on mindfulness, making conscious decisions and creating a healthy lifestyle together.

My program also works for those that are maintaining their weight loss or for those who don't even want to lose any weight but may be struggling with their relationship with food. If this sounds like anyone you know, please share this link with them!

I also offer virtual coaching and am currently offering a 25% discount to an annual subscription to Calm for the first ten clients that purchase any package. If you're tired of starting over and over again, contact me to see how I can help.

https://www.shannonwelchwellness.com/plans-pricing

02/01/2021

Welcome to a new year! It's been almost a year since I last posted here to this page! I made the decision in early 2020 before COVID started to take some time to myself and try to get closer to my health goals. I'm back now and am feeling great. In 2020, I created a daily yoga practice (and sometimes twice a day!), a daily meditation practice and started working out from home once all the gyms closed. My daughter and I created a workout schedule where she and I do the same workouts and yoga each day, although we are in different locations since she's at college. It's fun to check in with each other and see what we liked or didn't like about the workout of the day. We've discovered some new fitness apps and workouts and we're loving it! Anyway, I'm glad to be back and glad to be talking again on this page. I have so many thoughts that I want to share with you and I'm excited to start sharing and helping others with their mindset. Grace and peace to you and I hope this new year brings you exactly what you need.

30/01/2020

Eating well isn't just about "taking stuff away". Mostly, it's about adding good stuff and enabling healthy routines. To those starting their health journey, it's so natural and easy to think about removing particular foods from your plan. I like to recommend that you focus on ADDING in healthy food instead of removing unhealthy foods. This could help you feel less deprived. The more healthy foods you add, the less room you'll have for unhealthy foods.

28/01/2020

A bit of perspective...

Here is one perspective I try to keep in the front of my mind: A baseball player with a batting average of 300 is considered to be an excellent batter. However, a batting average of 300 means that ONLY 30% of the balls pitched to him resulted in him hitting it and reaching at least first base….

27/01/2020

I'm starting week 5 of the OKC marathon training program this week! My event is exactly 3 months from today. My goal of a 15 minute mile average pace is a VERY lofty goal. It's a goal that is so big I'm not sure if I'll reach it or not. I wanted to be completely out of my comfort zone for this event. That's why I chose a non local race with a shorter completion cutoff time. That's why my average pace is such a jump for me. Do I think I can do it? I'm sure as heck gonna throw everything I have at it and not back down. I'm not going to be disappointed if I don't make that goal, because I know I will have fought hard for whatever I end up with.

26/01/2020

Start today. You'll be glad you did.

Taking a small action today, and every day, consistently, will add up to big results. Remember that changing habits can be challenging. Trust me, sometimes you might feel lost or stuck. That’s OK. Keep going. Clean the slate. Don’t quit. Do your best with what you have. Be kind to yourself. Talk

19/01/2020

Create healthy habits that just become a new way of life for you. That's when it becomes second nature and is easier to maintain.

19/01/2020

How are your new year's resolutions coming? Do you need help? My program offers no restrictions, just good habits; the same habits I've used to keep the weight off for ten years now. Let me help you find your best self, your strongest self, your healthiest self. Let 2020 be your year! Let's do this!

Stop struggling on your own and start getting better results with expert nutrition coaching and accountability from Coach Shannon Welch and Precision Nutrition

17/01/2020

Before giving in to impulsive eating, such as the popcorn at the movie theatre, stay focused on what you truly want in the long run. Remind yourself of who you want to be, and why you're trying to get healthy. Ask yourself:

What do I want right now?
What do I ultimately want?
Am I willing to sacrifice my values and goals for what I want right now?
Could I wait a little while? Even 5 minutes?

15/01/2020

Making time for exercise and nutrition is hard, even though most people know that it needs to be done to get healthier and fit. Check out the article below for info on how to fit it all in!

Almost everyone knows what to do to get fitter and healthier. (For most people it starts with: Move more and eat fewer processed foods). But when life’s already full, how can you expect to actually do those things? With these 7 practical tips, of course. They’ll help you make more time for exerc...

08/01/2020

"Even if you can’t fully get there, TRYING is still capable. A lot of times we place extraordinary value on an end goal instead of all the work we put in along the journey to get there" ... Erin Motz, One Bad Yogi

05/01/2020

Goals aren’t achieved through the grand act of setting them. And goals aren’t achieved through sheer force of will.⁣

1. Practice daily to build skills.⁣⁠
2. Build skills to achieve goals.⁣

What habit(s) are YOU working on this week?

03/01/2020

The most basic habits, like eating slow, stopping when full and paying attention to what you're eating, are the ones need to do the most. They're foundational. Without them, nothing else will stay in place long - term. Kind of like building a house; you need the foundation to be strong and settled before you can start adding walls, doors and windows. These habits are also the ones with the biggest payoffs.

03/01/2020

And what can you do differently in 2020 to reach your goals?

31/12/2019

Go. Make. It. Happen.

30/12/2019

With the rush of the holidays behind me, I feel like I need to get back to one of my most basic habits, which is eating slowly. Any time I feel like I'm a bit off track or need to focus a bit more, I start with just eating slow. I start with a ten minute timer at each meal. Every day for the next week, I'll add a minute to keep the habit going.

After the holidays, it's so easy to feel like an overhaul is needed, but I've learned that the simple things (and doing them well) will get me further.

Feel free to leave a comment here or message me directly if you want to learn more about my five basic habits!