The holiday season snuck up on us again and we are playing planes, trains and automobiles. We are still coping with Covid, the flu and of course the common cold. So what can you do to help keep those nasty germs away? Well, they may still find you, but here are my tips to keep your immune system a bit tougher during your holiday adventures. Hand Hygiene – washing the hands for 20 seconds helps to prevent the spreading of bacteria and helps to avoid getting sick. Wash after using the toilet, being in public restrooms, handling the garbage, changing diapers, handling pets/pet food, taking care ..read more

Are you one of the 4.8 million people playing Pickleball? Pickleball started on Bainbridge Island in 1965 - a simple game created by three dads to entertain their bored chiidren. It was once promoted as a "retirement from tennis" sport and catered to the 55 plus community; however the popularity has grown rapidly each year since 2019 to an all ages sport. Just about every public tennis court now has casual pickleball players and diehard competitors diving into the kitchen to make a point. The USA Pickleball Association offers detail information on rules, events and clubs, etc. But along with ..read more

I bet I got your attention with this title! Well, hold onto your sweatpants my friend as this is NOT an exercise for your body, but an exercise for your mind. It is a process to help you achieve, succeed and be the victor in your lifestyle changes. This is the HABIT IMPLEMENTATION INTENTION TOOL -.HIIT for short. I created the acronym, but James Clear, the author of ATOMIC HABITS, created the system. ATOMIC HABITS guides you through the methodical steps for making positive habit changes albeit breaking a bad habit or building a new one. The key is not motivation, but INTENTION. Too many times ..read more

Deep breathing seems unnatural for most of us. When breathing fully, the belly and diaphragm expand so the lungs are filled with oxygenated air. Most people breathe very shallow so that their stomachs appear flat, which not only limits range of motion of the diaphragm, but can cause anxiousness and shortness of breath. Deep abdominal breath control can help lower the heart rate and blood pressure, plus create a deep sense of relaxation. Below are 2 techniques - beginner to gain insight to how breathing works and the second is more drill based. BASIC BREATH TECHNIQUE 1. Sit or lie down comfort ..read more

Trust is a core value that we strive to achieve on a daily basis based on conversation, behavior, thoughts, relationships with others and relationships with ourselves. Trust is built over time with small efforts. Brene Brown is an educator, speaker, and forward thinker on living courageously even it can be uncomfortable. An excerpt from her bio on brenebrown.com gives a peek - "The bottom line: I believe that you have to walk through vulnerability to get to courage, therefore…embrace the suck. I try to be grateful every day, and my motto right now is “Courage over comfort.” It is very easy to ..read more

So in my spare time and mainly on my long walks, I've taken up listening to various podcasts on Spotify and Apple. It's been a healing process since my mother died earlier this year. Naturally, I navigate towards health topics, but I also have a deep passion for learning about human behavior, the power of change, self-compassion, and the complexities of the mind. Brene Brown needs zero introduction with her savvy, bold and "hell yeah" style of delivering her research on topics such as courage, shame, vulnerability, living fully and whole heartedly, and overall leadership. She delivers her mes ..read more

I know you are thinking, "what else can I possibly do to be healthier?" Social media, magazines, books, radio and television ads, all share advice on the million different ways to take charge of your life and live to 100. It's exhausting to read it all, not to mention think about implementing it. So I've decided to narrow down the options to 5 Daily Habits. Each of these habits have a broad scope of information, but to kick start your journey, I want you to focus on simplicity. HH 1 - Nutrition Eliminate processed foods - deli meat, frozen entrees, and bakery items - if the first 2-3 ingredie ..read more

Do you feel like the past 2 1/2 years are a blur? The pandemic definitely drenched us with isolation, uncertainty, indulgences and feelings of dread. I still feel like I am climbing out of a very deep hole without a ladde, basically just clawing my way back. As we navigate this path back to a restructured lifestyle, we need to get our mindset recalibrated. May is Mental Health Awareness Month. I don't know about you, but I have been a work in progress for quite some time. Everything I believe in has been altered, so dialing back in to exercise, stress management, sleep, nutrition, and reconne ..read more

This is an easy recipe that takes about 15 min to prep and 45 minutes to bake. It's super spicy but not so hot you have to call 911. Here's the lowdown - there is a pic on my IG - make sure to follow me! 3-4 boneless skinless chicken breasts Korean Chili Sauce 3-4 stalks celery 3-4 carrots or pre-diced carrot slices small sweet onion - chopped in chunks 2 green peppers - chopped in chunks cauliflower - I used pre bagged/washed - 1 bag Preheat oven 400 degrees. Cover large cookie sheet with parchment paper. Place chicken in the center, fill the rest of pan with chopped veggies. Spray with light ..read more

Now that the "new year resolution" craze is behind us, let's settle in on reality. Each day is a blank page to write a new story about You. Everyone has a past and a future. We truly are in charge of the path, but we don't always have a solid foundation to support us. So I've come up with my top 5 habits for that foundation based on client feedback and my own personal journey. SLEEP - We live in a whirlwind of technology and over stimulation. I have been sucked in by it all since the words "you've got mail" echoed through my AOL account years ago. I once was the night owl who stayed on the c ..read more