Tuesday, February 18th ~ 6:15 pm Total Wine & More ~ McLean 1451 Chain Bridge Road, McLean, VA 22101 We'll take your wellness to the next level and talk about how intention, mindfulness and surrender can help you heal, grow and manifest your best life. And taste some wines of course! RSVP here at Eventbrite.
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In the midst of a variety of circumstances several years ago, I stopped making New Year's resolutions about my body. I still set specific, measurable goals around my health, my career, my relationships and my spiritual growth. But this body of mine is loved, not criticized or beaten into submission. If you're still struggling to make lasting change in your health or your life, I want to help. For the month of January, I'm offering a 90-day private coaching package for over a third off my usual fee. How about we get you off the resolution carousel? This is the year to invest in yourself. I promise it will be worth it, and you can bet those unhealthy habits or mindset blocks are costing you more than you know. Contact me to set up your free consultation, or head over to the STORE if you're ready to go!  Photo: Lynn Cates  SPECIAL SEMI-PRIVATE COACHING EVENT
$525 per person I'm now offering a 12-week coaching package for groups of at least three people. You'll receive the benefits of private one-on-one coaching in a small group. We'll set health intentions, explore what's getting in your way, make positive habit changes, tweak your diet and lifestyle choices and set up a strong community for support and accountability. How great would it feel to head into the new year with vibrant health (instead of feeling overwhelmed, exhausted and overweight)? To participate, send me an email with the names in your group, and I will contact you to finalize the details. I think it's difficult for anyone to describe their typical day, and I certainly wouldn't presume to bore you with my hour-to-hour schedule. But I often get asked what I do when it comes to the areas I find myself discussing the most in my coaching work: food, movement, spirit and sleep. So I thought I'd share what I "typically" do here.
Food/Spirit I'm sure everyone knows by now that hands down, the best habit I've changed is my morning routine. I used to wake up with my mind racing, make coffee with the phone already in my hand and start worrying about everything I'd seen in my texts and emails, all while trying to make the first of multiple breakfasts and three lunches at 5:45 in the morning. (My kids are 10, 13 and 16, and they go to three different schools at three different times!) I wasn't doing anyone any favors ~ by the time everyone had woken up, I was anxious and overwhelmed. As I've read about the importance of an intentional start to the day, I've revised mine and now it makes all the difference in the world. When the alarm goes off and I sit up, the first thing I do is say "thank you." I get up, ignore the phone, start the coffee maker, pour a huge glass of water, squeeze a lemon into it and drink it down. Then I pour my coffee (I put ghee and MCT oil in mine) and head to the couch for meditation. Sometimes I'll use a guided meditation. Other times, I'll hear my middle schooler start the shower and I know I only have a few minutes, so I'll just spend a minute or two bringing my attention to my breath. Breakfast for me is usually a big handful of berries, a couple tablespoons of flax chia blend, raw nuts, a dash of ground cinnamon, a sprinkling of granola and unsweetened soy or almond milk. I'll also take a whole bunch of supplements with breakfast. And I often have a cup of green tea mid-morning. Movement/Spirit I'm pretty active anyway, but before I settle down to work, especially if I'm going to be sitting in front of the computer or meeting with clients, I'll try to dedicate some time to exercise. Some days I'll ride (my bike or a horse) or go for a brisk walk. I don't like going to the gym, so if I can't get outside, I'll do yoga, weights or high intensity interval training with an app on my iPad. If it's a nice evening or the weekend, I'll go on a long bike ride with my husband. Spirit If I have time, I'll do transcendental meditation (and sometimes kundalini yoga), as well as some Bible study or spiritual reading. Food/Downtime Lunch is hard for me. I never want to stop what I'm doing, and I don't really like typical lunch foods. So I'll usually have avocado toast with an egg, or salad and a veggie frittata. If I'm really feeling uninspired to put together a proper lunch (or pressed for time), I'll just make a quick smoothie. A typical smoothie will have berries, greens, avocado, cucumber, frozen bananas, flax chia blend, coconut oil, nut butter and soy milk, with some cinnamon and vanilla extract thrown in. Dinner can also be a challenge, because my weekday afternoons and evenings are so busy with the kids' activities. I'll often have whatever fruit or vegetable they're having with their dinner, but I don't eat meat, so I'll add a huge salad or chickpea pasta with tomato sauce. If we're out, I'll share my daughter's veggie burrito and order a salad, or I'll get pizza with tons and tons of vegetables (Mod Pizza is a favorite of ours). But my husband is a great cook, so when we can all eat together, we'll usually have grilled or baked fish, a veggie and black rice (or acorn squash this time of year), and I always add a big serving of mixed greens with some flavored balsamic vinegar and olive oil. I do like wine, so I will have a glass or two on the weekends. Right after dinner I take a bone supplement and vitamin K. My daughter gets a little energy surge after dinner, so I'll often head out for a walk with some of the kids, just around the neighborhood to look at the holiday lights (or in the summer, we'll walk down to the park for a little while before the sun goes down). Otherwise, we'll clean up and I'll hit the couch with my husband. I usually have some herb tea, my favorite this time of year is a harvest blend with orange peel, ginger and cinnamon. I'll also have a book with me, but I'll inevitably get sucked into something he's watching. Ken Burns' documentary on country music was my most recent favorite (other than the World Series, of course!). Sleep My pre-bed/sleep routine is one area where I'm pretty disciplined because I have to get up so early in the morning. I'm often asleep before the kids! I turn off my phone and leave it in the kitchen. Since my books and my alarm are on my iPad, I put it on airplane mode so I'm not tempted to check email or social media. All my devices are programmed to switch to warm light at sunset so they're easier on my eyes and brain. I'm usually in bed by 9:30 with my book and I'm asleep within 15 minutes.  Luckily, everyone was focused on the DOUGHNUTS! Seriously, thank you to everyone at Fox 5 DC for making my very first TV appearance a blast! Click the photo to watch the segment on Halloween safety with food allergies (you may have to rewind it, the advertisement cuts into the segment a little bit). Enjoy!
 Come celebrate with me at the Healthy Through the Holidays workshop tonight at Total Wine in Reston. REGISTER HERE! https://www.eventbrite.com/e/72755087425
REGISTER FOR YOUR SEAT HERE, IT'S GOING TO BE A GREAT NIGHT! Halloween is often the start of a downward spiral of sugar, stress and overindulgence. But I'll be sharing tools to manage your stress, stay present and NOT disappear down the sugar rabbit hole over the holiday season. You can get through the holidays without tanking your health AND still enjoy yourself. Plus there will be a Cole's Moveable Feast classic and a wine tasting! Pick up some healthy habits, taste some French wines (the French are doing wellness right!) and knock out some holiday shopping, all in one fell swoop. Hurry, seating is limited!  Good Morning! I'm SO excited to announce the Members Area is now LIVE! Membership includes access to exclusive content, my favorite recipes and resources, curated information, mindfulness practices, special offers, online classes and live coaching from me in a smaller setting. I will be constantly adding new content, so you'll never run out of ways to improve your health and build a life you LOVE. Membership is $150 per year, but for the rest of September I'm offering a special Founding Members price of $50 for your first year. You will have immediate access to the Wellness Feast 14-Day Pre-Holiday Reset Cleanse (a $275 value) that starts on Monday, September 30th. You can purchase your membership on the STORE page. And please SHARE this information with anyone you know who is ready to take a meaningful step towards greater health and wellness. This is a great way to get a taste of coaching before diving all the way in. Here's to your health!   Are your genes your destiny? Can you make lasting lifestyle changes to reduce stress and inflammation, boost immunity and fight disease? Can you reclaim your joy? Yes you can! Let’s get the ball rolling. Enter your email in the Stay In The Loop form above. You will receive two FREE gifts: the Wellness Feast Superfoods List and a discovery coaching phone session.
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Photo: Lynn Cates
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