What have you chosen to believe about yourself?

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

Healthy Self - Heal Thy Self

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?

Why have I evolved my practice beyond massage therapy?

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.

What is Mindfulness to You?

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.  

Why do we continue to OVEREAT?

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?

Do I really need to take vitamins?

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

Why does aging seem to be so painful?

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.

Here, now, within your space -Mindfulness

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.

Curious about working with me?

Working with me is different. I’m not an influencer. I’m not about a quick fix.

I work closely with my clients to empower them to take control of their health and wellness by

Making Healthy a Habit, One Choice at a Time.

As a Board Certified Health & Wellness Coach I do this by partnering with my clients to increase self-awareness of choices while guiding them through the process of change. My areas of focus include healthy aging, managing chronic pain, moving mindfully, self-care, nutritional balance and weight management.

Are you ready?

Hear what my clients are saying about working with me.

You are worth the investment. Wouldn't you agree?

You are correct; being healthy is not free. ​Being overweight, sedentary with a weakened immune system is not free either.

There is an investment in being healthy or cost for illness - either way it will involve time and money.

Your CHOICE where you spend it.

Ask yourself-

How many of the social media diet supplements, meal replacements or programs have you bought that did not work long-term or work at all?

How much are the co-pays for the doctor visits, lab work, physical therapy sessions and medication’s to manage a chronic illness, fatigue, pain, etc.?  Did you include the costs of the all the over the counter products for sinus congestion, runny noses, sleep problems, digestive issues, etc.?

 What is the potential future cost of all these reactive approaches?

 What is the emotional and the psychological toll on yourself and your love ones when you cannot join them in an activity due to just not feeling well or illness? 

How much are you missing out on?

Why choose a National Board Certified Health & Wellness Coach?

This new year while on your path to improve the quality of your health and well-being; consider working with a Health Coach who has demonstrated the dedication and skills to truly support you and is recognized by the Centers for Disease Control as well as many health insurance providers.

Diabetes -Weight Management -Smoking Cessation -Moving More -Nutrition -Food Labels -Grocery Shopping -Mindfulness -Stress Management -Healthy Aging -Alternative Pain Approaches -Time Management 

The National Board for Health & Wellness Coaching was established in 2012 with the mission to champion the advancement of health and wellness coaching through evidence-informed standards of education, training, credentialing and research. In 2017, NBHWC, in collaboration with the National Board of Medical Examiners (NBME), launched the first-ever board certification exam for health & wellness coaches.

There is a limited number of National Board Certified Health & Wellness Coaches proudly holding the esteemed NBC-HWC credential, practicing across various healthcare settings, employee wellness programs, and in the private and public sectors addressing many challenges.

Can you sense it?

Into the garden / woods / nature we go… To break loose from our minds and find our SOULS.

When was the last time you tapped into the healing power of nature? Its free for the taking. In one form or another it is available everywhere. Trees, clouds, birds, water, rabbits, squirrels, flowers, shrubs… the list is endless. Take a look (sniff) for yourself!

Nature can be the simplest path to peace while recharging one’s energy .

• A study showed that when participants were exposed to nature scenes; their brains linked with empathy and love.

• Researchers suggested that a nature view helps individuals tolerate pain.

Want more time in the day?

Are you caught up in the endless cycle of simply existing and mindlessly rolling through the urgent events in life?

Longing for an opportunity to experience and enjoy the important things?

You can have that. Its a thought process- that leads to an awareness and an opportunity for change. Taking the time to observe what you are busy with and charting out the cost and benefit.

Health Coaching is an opportunity to work this this with guidance.

Are you ready to take charge and focus on what is Important vs what is URGENT?

Focusing on What Really Matters - Vision Board Results

This Vision Board Workshop group included 4 seasoned Grandmas, 1 new Grandma, 1 new Mom, a Mom who also created a board with her a 2 year old daughter the morning after! So much FUN and what a simple yet powerful experience in focusing on what really matters in life!

While having an opportunity to take the time to make some connections to what was and is truly important; several strangers in the group made connections - supporting the value of community and how none of us are alone on this journey.

If you look closely… there is a Self-care theme on all of the boards. Stay tuned for future workshop offerings to move to… Making Healthy a Habit, One Choice at a Time!

“I was motivated by your holding this group workshop - it gave me an opportunity to give a lot of thought as to where I want to go in the next couple of years…you provided form and venue to my thoughts and made it happen for me; Thank You. Your enthusiasm is inspiring. I am grateful to have been apart of tonight’s group and to have been your client these past years. ”

— Robin

Are You Open to Another Perspective - Beyond Your Own?

After years of trying various approaches. Observing all the social influencers swear that theirs is the only approach for you. Where are you? Any further along on your journey to wellness and healthy sustained weight-loss? Or are you exactly where you started… or maybe a little heavier or a bit unhealthier?

There is a reason - quick fixes are simply that a quick fix. Behavioral change is where your behaviors change, and different choices are made.

Health Coaching is becoming increasingly valuable as people begin to realize they haven’t been able to achieve something on their own, and recognize that the perspective of someone who can see beyond the situation they continue to find themselves in.

Poor quick fix lifestyle choices are responsible for continued weight gain, fatigue, anxiety, depression, and overall illness.   Health Coaching is a collaborative partnership; with YOU the client being able to tap into YOUR inner strength and external resources to achieve health and wellness you deserve.   

Have you been able to achieve the results you want on your own?

Health is a relationship you have with yourself

Self-Care

Healthy-Self

Heal -Thy -Self

The approach you take when caring for others should be the same approach when caring for yourself. When we are taking care of others- generally it is a result of a relationship we have with them as a friend, a spouse, a parent or a child.

Are you being as supportive of your health’s needs as you could be? Are you protecting your health from harm? Are you nourishing your health? Are you showing your health love and kindness? Are you listening to your health? Are you treating your health with respect?

Does your Health deserve better?

Do you take care of others?

-when it is convenient?

-or when they need it?

Is the same true - for when you take care of you?

Study on Obesity rates with Children

WNY Health Coaches making strides with family’s to create Healthy Habits for life by starting with one Healthy Choice at a time.

Life Does Not Have A Remote

Do you KNOW you need to make some changes to be healthier?

Do you WANT to make some healthy changes?

Are you READY to make some changes to be healthier?

Simply KNOWING and WANTING to make change is unfortunately not enough. More importantly -You must be READY!

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.

Life does not have a remote.

Are you READY to get up and make a change and choose a healthy path yourself?

Do you need to "Adjust" the volume?

As a Health Coach, Mindfulness Yoga Teacher and Massage Therapist; I coach my clients to be aware and “Tune In” as our bodies “Talk’ to us our entire lives… through pain, stomach discomfort/digestive issues, skin irritations/rashes, muscle restriction, joint stiffness, chronic sinus issues, sleeplessness etc.

This may require small or large changes in how you care for your personal health and wellness.

The body is designed through functional movement and chemistry to work synergistically. When there is an imbalance -anywhere is the system… your body will let you know. Sometimes its necessary to take a Pause … Tune in… Listen… Adjust.

What is Mindful Movement Really?

As a licensed massage therapist specializing in chronic pain for almost 20 years I felt there was a need to bring a form of yoga to many of my clients. Massage therapy is beneficial for many, especially those dealing with chronic pain.  However, what I’m able to offer as a massage therapist in a session, is short term.

… retain / regain movement function typically lost with aging and chronic pain.

I’ve been suggesting yoga to my clients who are typically between the ages of 40 and 75, equally male and female.  Most of them are dealing with some form of chronic pain including frozen shoulder, scoliosis, neuropathy, disc herniations, migraines and joint replacements to name a few. 

The response from my clients when I’ve suggested trying yoga has been… “there’s no way I can do yoga, I’m not flexible, my body doesn’t move like that”.

 I decided to focus on developing a type of “Mindful Movement” program that was inspired by some basic yoga poses.  The intent is to assist my clients on improving the quality of their lives by sharing ways to move daily to manage some of their chronic pain when they’re not in a massage session with me.

• Participants are diverse in age, gender and abilities.  Use of the chairs has been an important aspect for some, especially as we have been focusing on balance and stability. 

• Each session begins slowly with mindful breath work. 

• We then moved into a series of movements to warm up joints and various muscle groups to increase movement and flexibility. 

• A flow of a standing yoga poses, with chair modifications for those in need is where we pull our movements together. 

• Sessions end with additional breath work and a short meditation.   The overall focus is on being mindful of posture, movements and intention of activity, emphasizing how beneficial even gentle movement can be daily.

What people are saying:

-my shoulder pain is 75% better immediately after class and continuing on.  

-thank you for the session this morning, it lifted me physically and my spirits.

-this is exactly the movement I was looking for, not too little, not too intense.

-as you know I have always been resistant to going to yoga classes for many reasons. however, you have made your class such a safe place to practice yoga regardless of ability.