Grab a Friend… 1st session is always FREE!
When your Friend purchases a 10pack…
You get a session FREE!
Mindful Movement Zoom (30 minutes)
Monday 12/23 @ 7pm-730pm
Tuesday 12/24 @ 630am-7am
Thursday 12/26 @ 630am-7am
Monday 12/30 @ 7pm-730pm
Tuesday 12/31 @ 630am-7am
Thursday 01/02 @ 630am-7am
Mindful Movement /Center Yoga (60 minutes)
Saturday 12/21 @ 1030am-1130am
Thursday 12/26 @ 930am-1030am
Saturday 12/28 @ 1030am-1130am
Thursday 01/02 @ 930am-1030am
Beliefs are stronger than willpower. Take a moment and consider what you believe about yourself.
Do you believe in a growth or fixed mindset? The implications may explain a lot- especially when looking to change a habit. Learning is necessary to change a habit.
Growth Mindset = Possibility!
-Believes in Development Over Time
-Readily Embraces Challenges
-Has a High Regard for Practice
-Views Obstacles as Only Temporary
-Is Inspired by Others
-Willingly Accepts Feedback
Fixed Mindset = Stuck!
-Believes in Innate Intelligence / Talent
-Resists Challenges
-Disregards the Need For Practice
-Views Obstacles as Permanent
-Views Others Success as a Threat
-Struggles to Accept Feedback
Bring healthy mobility and less pain into your life. The smallest of adjustments NOT MAJOR CHANGES yield the greatest results. Although it seems so difficult to take the time and have the discipline to do it on our own and sometimes seems so painful to even consider.
Is the ability to move around, free of chronic pain and movement restrictions important to you?
I focus on supporting my clients to move mindfully and create mobility where stiff achiness generally resides. This can be addressed through any or all my offerings. I am happy to discuss which approach may be BEST for YOU.
Mindful Movement is available in person or remotely 5 times a week -offering you an opportunity to be guided through a serious of movements which will enhance your mobility and minimized the impact of most arthritis associated with aging and stiffness associate with minimal activity.
Healthy Habits is a 6 week program allowing you an opportunity to explore how your current choices (food, beverage, movement, self-care) affect your health including weight and inflammation = which is typically experience PAIN and stiffness.
Tailored to You is personal health coaching; schedule your introductory complimentary 20 Minute session today.
Massage Therapy is available by appointment.
Being healthy and managing your weight can be like the seasons we experience each year, requiring us to regularly make changes to adapt.
A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.
Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to negative a self-defeating cycle in which we try and fail and keep being reminded of what is not working.
Focus and build on the positives, leave the negatives behind.
When you start taking care of yourself, you feel better, you see yourself better, you become healthier.
Choose to LIVE better, Not to simply EXIST.
As we age, the more personal responsibility we are able to take; the greater the results. Truly making the retirement years GOLDEN.
Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.
What are you drawn to?
Shifting our balance is necessary constantly. Nothing is static. Not our health. Not our posture. Not our daily routines. Not our relationships. Not us. As we age our bodies require different care. This could be a need to change our food, our activity, our relationships, our beliefs, our views and our expectations. Turning inward and listening maybe the first step... Shifting Balance is normal and healthy.
JUST LIKE YOU-
I am getting older.
I have been a Massage Therapist supporting my clients in managing healthy aging and chronic stiff achiness and pain for 20 years. In that time, I too have been getting older.
On my journey I have discovered a few changes in my daily choices that currently have me feeling more mobile, energetic, less stressed and over all happier and healthier today -Without Feeling Deprived.
As a Board Certified Health & Wellness Coach I want you to feel your best - Now and at any age. I want to share these approaches with you.
The foundation of this is available through -
Tailored to You 1:1 Health Coaching or Healthy Habits 6week Weight-loss (Last offering before September starts this Monday 4/15)
Both include the opportunity to experience Healthy Choices Educational Grocery Tour and Mindful Movement.
Understanding 3 Aspects of Mindfulness
Intention – what you want to get from practicing mindfulness.
Attention – focus on your internal and external world.
Attitude – curious, reflective and accepting.
Quiet gentle approach to coaching the mind to reset and focus…
It’s natural for the mind to be constantly working; organizing, solving and restructuring information about people, places and things.
Without some “self-parenting” the mind and its thoughts can spin and spin until it hits a wall… and is forced to stop.
Being mindful - is a quiet gentle approach to coach the mind to settle into the here and now moment.
If you consider the body needs essential nutrients; and you are consuming lots of empty calories… your body is still starving for those nutrients.
There is also the opportunity for leptin resistance. If your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away. With Leptin Resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to Leptin, the hormone that tells you to stop eating because you are full.
Gherlin is the hormone released to tell our bodies we are hungry and need fuel/nutrients. When you start to eat, your fat cells release Leptin, which then tells your brain our nutrient levels have been met; and we should stop eating.
What is leptin resistance?
You may be healthy, active and regularly making all the right food choices yet still fall short. Vitamins can bridge the gap.
The reason one vitamin can promote so much benefit in the body, is because the deficiency of one vitamin can negatively effect so many bodily functions.
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help strengthen and rebuild our bones, support the bodies recovery from injury, and are a critical component of our immune system. They also play a strategic role in converting our food into energy.
Understanding the Benefits of taking vitamins is based on 3 factors
Quality of Product
Consistency of Use
Your Body's Ability to Absorb
When it comes to change; It’s not that some people have willpower and some don’t.
It’s some people are ready for change and some are not.
Some are able to make changes alone. Some need a little support and guidance.
A productive approach to sustainable change…consider the positive habits you already have concerning a healthy lifestyle and amplify those behaviors.
Change that is motivated by fear, guilt, regret or a desire to fix a perceived weakness often leads to a negative self-defeating cycle in which we try and fail and keep being reminded of what is not working.
Focus and Build on the Positives, leave the negatives behind.
Pace yourself. Small steps. You’ll get there.
Make Healthy a Habit, One Choice at a Time.
It is easier to simply Exist… than to Live!
Review the worksheet / Urgent vs Important (planning, preparing) time and $ will be spent no matter what… YOUR CHOICE!
Vision Board… dream… focus! Is there something missing in your amount of joy?
Review worksheet / Redefine Your World …YOU HAVE THE CHOICES!
Self-Care - What does self-care mean to you?
When Needed or When Convenient?
Self-care is not bought.
Self-care is taking control of your body & what is going on. LISTENING and RESPONDING.
Self-care is Self-parenting.
Self-care defines boundaries. Not Self-ish… Healthy. HEAL-THY -SELF
·Self-care feeds the Mind, Body and Soul equally
Self-care in the moment is …Work = Work, Play = Play, Rest = Rest
Self-care -
Happiness
-Inner peace
-your Time
Ever wonder why somedays you feel very stiff and achy yet can’t recall having done anything physically to cause it? Then experience those days that all seems to feel pretty good. You may have more control over managing this than you think.
Let’s talk about inflammation.
When something enters the body, and it is not recognized as something it needs like an essential nutrient- your immune system kicks in and attacks. Your body will work to protect itself from foreign matter and will push it out or encompass, destroy and or try to eliminate. For example; when you get a sliver in your finger your body will respond and create inflammation (redness and swelling) around the spot. Inflammation is a healthy immune response, however when repeated over and over it becomes Chronic Inflammation... which then is no longer a healthy response but a full attack on one's body.
An unfortunate common systemic form of inflammation can arise from what you eat and drink. Today many items we consume are loaded with ingredients (additives and preservatives) that are not recognized by the body as a nutrient. Chances are if you look at a label and can’t pronounce or recognize an ingredient – your body won’t either! As a result, the body will attack it as foreign matter. This may causes a systemic (full body) inflammatory response which can be experienced through stiff achy joints and overall swelling and bloat.
Each of our bodies are like chemistry beakers. Everything we consume has an impact on our unique chemistry balance. The effect of what we consume can be positive or negative. When negative, your body is smarter than you and will attack the unrecognized matter (like a silver in your finger), causing an inflammatory response. Everyone’s body is unique in how this takes place. Most common areas it can be observed in rashes and irritations on skin, bloating and digestion discomfort, acid reflux, stiff achy joints, and respiratory/sinus issues like runny nose and congestion.
Working with Rebecca you’ll discuss your current pain; together you can determine how to approach managing a portion of that through your lifestyle choices. Rebecca is here to create a supportive environment while together you explore what really works for you.
Aging doesn’t have to be painful -
You may be experiencing inflammation as a response to something you consumed.
My preferred ingredients are.... 2 cans of organic crushed tomatoes, 56 oz, 1 carton organic culinary veggie broth, 32 oz, at least 36 fresh basil leaves (minced), 1/2 pint of organic light cream, 1 pat of organic butter (size you would get in a restaurant). Boil tomatoes and broth, reduce to a simmer for 10 minutes. Add basil and simmer on low heat for 20 minutes (the longer and slower the boil the thicker and more flavorful the soup will be). Stir in cream and butter, low heat for another 15 minutes. Serve with Parmesan cheese crisps.
My preferred ingredients are.... 1 purple, 1 Vidalia, 1 sweet onion sliced and saute until translucent in little olive oil. Add onions to beef broth, boil hard, simmer and add 1 bottle red cooking wine and boil hard again, simmer. (the longer and slower the boil the thicker and more flavorful the soup will be) Serve with Parmesan cheese crisps.
If you’re looking for a grain-less and gluten-free low carb bagel - here you go! The best part is that these are egg-free (unless you use the egg wash) unlike many low carb options. So if you have an egg allergy, these can certainly suit you too!
- Low carb, Grain free, Gluten free, Sugar free, High protein
Ingredients:
1 cup Greek yogurt
2 cups almond flour
1 tsp baking soda
Optional:
1 egg or egg wash
Seasoning -options are endless… cinnamon, garlic powder, rosemary, blueberries, Italian herbs, etc…
Combine almond flour and baking soda in a bowl, add yogurt and make into a ball of dough. Divide dough into 4 balls and shape into a bagel. Optional- Brush with egg wash and top with seasoning. Bake in a preheated oven at 350 F for about 20 minutes or until browned.
The sun rises and sets every day. Each day is an opportunity to begin new.
Your ability to influence goodness, starts with your belief in goodness...
Look in the mirror…
Being healthy is about Balance. Somedays are easier than others. Its about making small adjustments to "re-steady" our Balance. The more practiced you are at re-steadying yourself -the more habitual it will be.
Small adjustments help us re-steady and find balance.
A routine morning walk, and a new perspective emerges.
The power of being in the moment and focusing on the here and now.
I had quite the reality check with this recently. To provide you a little bit of background -a few months ago I started walking regularly in the morning in these chilly temperatures. I take the time to bundle up warmly and venture out to take a 20-minute walk on the icy road.
The walk itself has been therapeutic and I’ve enjoyed every moment of it with the exception of the cold temperature.
Recently on a much warmer day I started out for my regular walk and glanced up at the end of the road - suddenly I stopped. It looked like such a far distance to walk -it was overwhelming, and I paused for a moment and contemplated turning around and going back home.
However, I chose to stay and be curious. I thought I’ve been taking this walk for months now it’s simply 20 minutes 10 minutes down the road and 10 minutes back. Why was this morning so different?
I realized that because of the chilly temperatures and iciness; I was previously focusing on where my feet were and huddling up inside my layers of clothing. as a result I was focusing just on 20 to 30 feet in front of me. I was simply enjoying nature and being lost in my thoughts- and then before I knew it the walk was over and I was back home.
This morning the weather was so much nicer my footing was more grounded I looked at the end of the road and it was daunting.
Lesson learned – there is so much value when we focus on the here and now and enjoy what we’re going through.. and stop stressing over what is ahead.
We can appreciate what we can focus on, touch and change. Taking those mindful small steps will get us exactly where we need to go. We will surely set ourselves up for repeated cycles of failure if we look too far down the road for too long – as it simply seems too overwhelming.
