✨ Healthy Holidays Gift Guide (Health-Coach Approved!)
I could go on and on, but these are some practical items your mom, sister, daughter, niece, neighbor, gal pal […]
Excuses Women Use to Skip Exercise (and How to Overcome Them)
This is a wee bit embarrassing, but…
Want to know what’s probably the number one excuse I’ve used over the years for why NOT to exercise (and in fact, was tempted to use this week)? Here it is:
Long Week? Try These Simple Ways to Wind Down and Sleep Better Tonight!
Feeling wired but tired? After a long, full week, it’s normal to feel exhausted and restless. Instead of flopping into bed and hoping for the best, try easing into rest with some gentle movement and breathwork. Here’s a simple wind-down routine I’ve been using to transition into deeper, more restful sleep.
Friendships Vs. Kale: Who Wins the Wellness Battle?
A few days ago I had a tea date with a friend who was passing through town. I blocked off an hour-and-a-half for our catch up date, but it was such good medicine to both of our souls, we ended up doubling our time together.
That got me thinking about the health benefits of friendship vs. kale. You know, kale is a bit of a glory hog these days, but I had to admit I don’t feel all giggly and happy after eating kale like I did after meeting with my gal pal.
Midlife Sleep Struggles? Here’s What You Can Do Tonight
Sound familiar? You’ve had a busy day of work, grocery shopping, the gym, housework, paying bills. Come day’s end, you’re exhausted. Time to shut ‘er down and head to bed.
What’s Hormones Got to Do With It?
It’s not just you.
Many women in their 40s, 50s, and 60s struggle with stubborn weight gain—especially around the belly. Muffin top, spare tire, love handles. You know what I’m talkin’ about. You feel like nothing’s changed, but then you wake up one morning and the mirror is talking back to you.
Why You’re So Tired All The Time – And What To Do About It (Especially in Midlife!)
You wake up tired. You push through your day with caffeine. By 3pm, you’re dragging. Sound familiar?
Start Happening
Do you ever feel like life is passing you by? Are you constantly reacting to all that life throws at you? Do you subjugate your goals underneath the wishes of others around you? Are you frustrated at the way life has turned out?
Integrity With Self
I told myself that I was going to go to the gym for an indoor cycling class today.
I had made the decision and reservation for a space in the class last night. But this morning it was a wintry mix of snow and rain – slop, really – and as I was sitting toasty warm and cozy by the heater looking out the window, I decided that I didn’t need to be going out in that mess. Snuggling up and reading a book sounded like a more fitting – and safer – option.
What I Love About Being a Personal Trainer
I’ve just gotten home from the gym after a full morning of training clients and as usual, I’m all abuzz with thoughts. In this role as a Personal Trainer, I meet all kinds of inspiring people. Let me share about a few…
Goal-Getting in the New Year
First, dream. What do you want? How do you want to feel? How would you like your life to look?
Skin & Self-Care
Midlife Skin
The appearance of fine (or not-so-fine) lines on the face. Crepey skin on the legs. Hands that look like somebody’s grandma.
Have you experienced this? I’m seeing it more in myself and today was a wake-up call as I caught my reflection in the mirror.
Fast Track Your Health
I don’t need to tell you that there’s a lot going on in the world health scene.
Everywhere you turn, there is more news of the Covid-19 virus spiking in a town near you (or perhaps in your town).
Why You Need Omega-3 Fats
Likely you’ve heard about Omega-3 fatty acids, perhaps vaguely, and that they’re beneficial for your health. But what are they, how are they good for us, and how do we get them?
More Energy in 20 Minutes – Without Caffeine
Feeling tired? There are a multitude of lifestyle practices you can put into place to bring your overall energy levels up.
But what can you do now, like, in the next 15-20 minutes?
Real Change
Have you ever heard the saying, “Real change requires real change?”
It’s so simple yet so powerful.
If we want things to change, there needs to be a change in the way we live our lives. If you have a business that you want to see grow, you must implement new ways of doing things. If you keep on marketing in the same old ways, you’ll get the same old results.
Energy & Fatigue
5 Quick Tips for Gaining Energy
If you’re like many folks, your energy levels may have dropped a bit in the past few months.
Weight Matters
Love your body at any size. Yes and amen.
It saddens me to hear of people who’ve equated their size with their value as a person. Your weight is only a measure of your body against gravity. It doesn’t tell about your kindness, generosity, empathy, helpfulness, creativity, intelligence, love, et cetera.
Who Speaks Truth to You?
Do you have someone who will speak truth into your life?
It’s scary and vulnerable to invite someone to speak candidly into your life. You remove the mask and peel back the veneer and feel, well, naked.
Caffeine: Friend or Fiend?
Chances are, many of us consume caffeine on a regular – if not daily – basis. So how does this relate to our health?
Caffeine is easily the most widely consumed stimulant on the planet. Close to 90 percent of all adults consume about 200 mg per day, mostly in the form of coffee (one regular cup of coffee is about 100 mg of caffeine). Anyone who has become reliant on caffeine knows that it enhances alertness, cognition, reaction time, athletic performance, and possibly even lowers the risk of Alzheimers.
ANYONE ELSE STRUGGLE WITH SLEEP?
Sleep.
It can be a real struggle sometimes. I know this from experience.
If It’s Not on the Calendar, It Doesn’t Exist
We all know exercise is good for us and makes us feel great. It strengthens our immune system, builds muscle, improves balance, helps release toxins, aids digestion, protects the heart, makes us feel great and look younger, blah, blah, blah…
Fear
Remember Halloween as a kid? It was so fun to get dressed up and become someone or something totally different. You knew who you were trying to be and had a good time playing the part, maybe especially if your costume could frighten other people.
Dem Bones
Hey girls, bone health. It’s important. As we get older (past age 40), the risk of osteopenia (loss of bone mass) and osteoporosis (brittle bones) increases. That ain’t good. This is partially related to hormonal changes (especially declining estrogen levels), as well as dietary deficiencies, particularly calcium and vitamin D.
Fill in the Blank: “I Am _____.”
In the Bible, God refers to Himself as “I Am.” I love to stop and ponder that.
Okay, I’m not God and neither are you, but it’s still a great thing to ponder how we would complete that phrase, because how we identify ourselves is likely what we will live into.
Recipe for Pampering Your Skin
I’ve just gotten back from a few days of camping and playing outdoors. Shower? Nah, not necessary… until I got home. It’s weird, but I couldn’t smell myself until we (hubby) and I got back to civilization.
Your Habits Make You
Your habits – those things you do each day (for better or worse) – are the defining factors of who you become.
I See You, Mom
I’m sitting here in a coffee shop, working on a few things, and I’m struck by our roles as moms.
Book Review: Food Rules – An Eater’s Manual
In this day of dietpalooza, there’s a new “ultimate” way of eating proclaimed every month, it seems. Eat meat, don’t eat meat. Eggs, no eggs. Beans are good, no they’re not. Grains, nope. Proteins and fats and carbs, oh my!
No Man is an Island
“No man is an island.”
So said poet John Donne in a sermon way back in 1624. We all need to be part of a greater whole, belonging to others in society. Man was meant to have relationships, to share life with others.
Inflammation: What It Is and Why It Matters To You
You’ve rolled your ankle on a recent hike and the thing swelled up like a balloon.
While slicing veggies for your healthy dinner, you inadvertently sliced your finger, too. Oops. A few hours later, it’s turned red and swollen.
Begin Again
Do you know this saying? The first time I heard it, its simple yet profound meaning hit me.
Fatigued? Let’s Trouble Shoot!
We all get a little tired now and then. But hopefully it quickly resolves and we’re back to our energetic selves.
But what about when you just can’t seem to shake it? You can’t get on top of it? No nap can touch this. You’re fatigued and can’t figure out the fix.
Fatigued? Let’s Trouble Shoot!
We all get a little tired now and then. But hopefully it resolves and we’re back to our energetic selves.
But what about when you just can’t seem to shake it? You can’t get on top of it? No nap can touch this. You’re fatigued and can’t figure out the fix.
World Menopause Day – Lifestyle Can Help with ‘The Change’
Yay, the holiday season is almost upon us, but in the meantime, today is WORLD MENOPAUSE DAY! Seriously. There is a day for this, and hey, ladies, today’s that day. Woot woot.
Coconut Oil: For Health and Healthy Skin
My 50-something skin is, meh. Not so great. Gee, do you think it could have anything to do with the ‘80s when I, with my big ‘80s hair, would lay out in the sun for hours, slathered in Crisco oil?
Do the Next Healthy Thing
What do you do when all your healthy habits go out the window?
This is me. Today. Here’s a little background:
Hooray, We’re Getting Older!
Congratulations! You’re a day older! So am I, and that’s worth celebrating. The alternative is not so great.
At-Home Workout – No Equipment Required!
Traveling? Don’t have time to get to the gym? Don’t wanna go to the gym because it just sounds too overwhelming? No worries! Here’s an at-home workout that requires no equipment and very little space.
Press the Pause Button
Usually when I write a blog, I have something specific on my mind or heart – a message I want to share with any readers.
Tonight, nothing. There is no bit of information I’m burning to share. No cause I’m standing up for. No recipe or healthy hack that I must post-or-die.
Feel the Feels (and Other Tips for Soothing Anxiety)
Hard times, stress, sadness, disappointment, frustration and grief come into all of our lives at one time or another (and another, and another….). “Into every life a little rain must fall.” But here’s the key: It is of dire importance to learn to walk right through and honestly process emotions that surface, rather than walk around them.
Now Who Am I?
Friend, have you ever asked yourself that question?
I’m talking mostly to my ladies out there whose kids have grown into young adults. Maybe they’re still in high school, maybe they’re in college, or maybe they’re fully adulting in all ways. Although they still need us, they need us in different ways than they used to. We are turning into a cheerleader, a coach, and a friend, and we still have much support and love to offer our growing children, to be sure.
Midlife Mindset
Midlife. Generally thought to be age 40 and beyond, it’s a time of great transition that shows up in interesting ways in both men and women.
Tame Your Hot Flashes
One of the most annoying hallmarks of moving toward menopause is the presence of hot flashes. AmIRight? Sheesh, no fun.
Exercise: You’ll Be Glad You Did!
There’s always something clamoring for our attention: children, spouse, aging parents, job, household projects and duties, errands, community commitments. It’s true. There’s a big demand on our time.
A Holistic Approach to Breast Health
Did you know that October is National Breast Cancer Awareness Month?
My husband asked me recently if breast cancer is something that women think about much. I can say that I certainly do. If we haven’t personally had breast cancer, we all know someone who has or whose life has been touched by it. This can cause us to live in fear.
Making a Difference
File this one under: Interesting Women Doing Interesting Things.
Today I met a lovely woman whose big heart was apparent the moment she walked in the door of the coffee shop. She carried a smile and warm demeanor and greeted me as though we’d known each other for years.
The Book Club
If you were to ask my husband what’s something that brings me great joy, I would guess he’d say my involvement in book clubs over the years.
Sibling Tour
I’ve recently returned from a quick sibling tour. It’s like an ’80s rock band doing a tour (road trip, lots of music, big hair), except way cooler because it involved getting to know my family more.
Blogtober: It’s a Thing!
It’s late: after 11:00 p.m. One last scroll through the online social outlets I enjoy: Instagram and Facebook, mostly. Wouldn’t you know it, I ran across something that caught my eye: Blogtober! The challenge is to write a blog a day for the entire month.
Set Point and Weight Loss
Have you heard of this? The set point theory of weight loss says that there’s one weight that your body is comfortable with, and even if you lose or gain, your body will always try to return to this set point.
Tell Me, What is it You Plan to Do?
There’s a great quote by Mary Oliver that’s rocking my world lately: “Tell me, what is it you plan to do with your one wild and precious life?”
Nature is Nurture
Surrounded by chirping birds high up in the trees encircling our campsite, I am writing this blog while overlooking a lake. The mountains ringing the lake are yet capped with snow. The increasing breeze is rustling the leaves in the trees, while clouds gather behind me. An approaching storm?
Happy?
This is a question I’ve been asking myself lately. Am I happy? Does it matter? If it does, how can I get more happiness in my life?
30 Minutes Per Day
I needed a good old-fashioned kick in the pants to get myself going with exercise, and the way I chose to receive the kicking was via accountability through social media. Gratefully, some of you joined in and I am immeasurably thankful to you. YOU made this thing a “go” for me. YOU made it real. YOU brought the encouragement and the accountability I needed. And I hope I did the same for you. We’re all in this thing called life together. We might as well cheer each other on.
China, Biking, and a Leaking Bag of Flour
We’ve been back from China for over a month now, and I’m really trying to hang on to the feel of what it was like to be somewhere so different from home. I want to savor and incorporate the life lessons learned while there.
Women’s Hormonal Superstars
You know when you sit down to watch an episode of your fave Netflix show… and it turns into a binge-watching session of the whole season?
Hormones: What Are They And What Do They Do?
Hormones! We’ve all got ‘em, but what are they? Fairy dust? Magic? And what do they do?
Could it be Hormones?
You sweat, you cry, you crave sweets, you look older practically overnight, and then there’s that muffin top happening over your belly.
Fit and Happy Grannies
A recent trip to China has me reflecting on the life treasures I learned there. Let me tell you about one of the biggest take-home lessons from our travels:
What Inspires You?
My husband, Jeff, and I flew to Shanghai, China to visit our older son, who is taking part in a study abroad program for the school year. When he left last August, he spoke absolutely no Chinese. Now, after intense studying and hours of discipline and commitment, he is about 70 percent fluent.
How Do You Want To Feel?
About to reach for the salty, processed chips in the cupboard (never mind how they got there), it occurred to me: if I eat these, the after-effect will be that I feel sleepy, bloated, and frustrated at myself for my choice. I loves me some salty chips as much as the next gal, but I just don’t want to feel that way. I just don’t.
Win the Morning
“Win the morning, win the day.” Have you heard that saying? Wise.
Why He Came
Yes, presents and Santa and family and Polar Express and lights and food (cookies for breakfast today, fudge for lunch… seriously). I love all that.
But Christmas is about God becoming a man (well, a baby, start with). Doesn’t this beg the question: Why did He come?
It’s a Wonderful Life at the Egyptian Theater
In our town of Boise, Idaho, we have a place called The Egyptian Theater. It’s a wonderful old restored theater decorated with pharoahs and gold-gilded Egyptian symbols. It’s kind of awesome. The place seats a bunch of people (1000?).
What’s in a Handstand?
So I recently posted a picture of me doing a handstand. Facebook and Instagram. I had a variety of responses, and it set me to thinking…
Allow Me to Introduce Myself
Well, here I am… the first post here. Allow me to introduce myself. This is me, doing it messy, doing it unpolished… but doing it.