91F47B71-6369-4E35-96F4-F2C4A7BAE7B0 2 copy.JPG

6vEe0kmj_R

We have all heard of the term "someone woke up on the wrong side of the bed" and from that point on their whole day was a cascade/spiral of negative interactions/moments. My goal in creating a morning routine that supports my ultimate potential means that no matter how I slept, how I am feeling, or where my energy lies when i wake up, it is ALWAYS in my control to determine how I show up. By creating the ultimate morning routine everyday can be the best day. Here are my top tips for grounding in the morning to support me in showing up as my best self consistantly, no matter how I feel when I wake up.

Wake up at the SAME TIME EVERYDAY! Yes, even on weekends. Studies show there is no such thing as catching up on sleep. What best supports our health is going to bed and waking up at the same time everyday. At first this might take a bit of trial and error to figure out when you need to go to bed to be able to wake up feeling rested, and also not being tempted to hit snooze. BUT I can guarentee that overtime your body will adjust, and eventually you won't even need an alarm clock. Right now I am waking up at 5:55am. I used to wake up closer to 7am, but then when I realized that the extra hour in the morning made me feel SO nourished I prioritized an early wake up to make sure I got this in everyday.

Scrape your tongue! This is one of my top non-negotiables that I have been doing for years without fail. Tongue scraping is an ancient ayurvedic practice that helps to remove overnight buildup in our mouth and on our tongue. The body detoxes overnight and so by removing all the unwanted toxins through tongue scraping we are making sure nothing is re-ingested. This practice supports the lymph, immune health and detox systems among others.

Splash your face with cold water. No need for cleansing. If you washed your face before bed (as I 100% recommend you do), then there is no need to further strip our face of all it's natural oils and disrupt our skin's microbiome. Splashing cold water on your face will give you a refresh after sleeping and can help clean off any sleepsand left around your eyes etc. On top of a reset, the cold water also helps to activate our vagus nerve.

Hydrate. Next, I prioritize hydration. After a long night's sleep, our bodies are dehydrated, so I always make sure to drink a big glass of water first thing in the morning. Often I do warm water, lemon, apple cider vinegar and sea salt to kick-start digestion and the boost body's mineral content. I might also enjoy a cup of herbal tea, like ginger or turmeric, for its anti-inflammatory properties. 

Meditatation, mindfulness, breathwork, journalling, and gratitude practice. Before I dive into work, I take some time for myself. Some days this might mean simply sitting in silence and taking some deep breaths. The goal is to set an intention for the day, create a sense of calm and tune into what my mind and body needs before I access any form of technology. I make sure to avoid technology for at least the first hour of my day - but preferably two hours. This means no scrolling through social media, checking emails, or using my laptop. Instead, I focus on connecting with myself and setting a positive tone for the day ahead.

I love the sun and priotritize getting morning sun in the eyes on my skin. Of course it depends what time of year and where I am located but if I can I make sure to incorperate this into my morning routine. The benefits of morning sun exposure include stimulating Vitamin D production, regulating sleep-wake cycle, improving mood and energy, reducing inflammation, and promoting collagen production for skin health. I also just love staring into the sun or sitting eyes closed with the sun bathing my face in radiant morning light while I take a few deep breaths. 

Movement. I love to start my day with some movement. Walking, stretching, pilates, yoga, an online workout or any combination of these. Recently I have been choosing a short yoga flow, a quick run, or even just a brisk walk around the block. The idea is to feel into my body, get some movement in my muscles and increase my heart rate, which helps me feel more energized and focused.

When it comes to breakfast, I like to keep things simple but nourishing. Some of my go-to options include a green smoothie, chia pudding with protein powder, or some sort of eggs. I always aim to include some healthy fats, protein, and fiber to keep me feeling full and energized.

Mornings set the tone for our entire day and over the years I have found great success, clarity, and overall an improvement in the way I move through my day when I consiously curate my morning routine to be one that supports what I need in any given season. My morning routine evolves over time and what worked for me at one point in time doesnt necessarily always feel best. For this reason I encourage you to take what resonates and leave what does. BUT I also encourage you to maybe try out one of the following habits that might feel a bit foreign or uncomfy, because this is often how growth comes about ;)

The Ultimate Morning Routine

d6Qg5k5uuQ

Considering Becoming a Health Coach? Here are 4 Important Factors to Keep in Mind

Are you considering becoming a health coach? As someone who helps others to achieve their health and wellness goals, it can be a rewarding and fulfilling career path. However, before jumping in, there are several factors you should consider. Here are four things to keep in mind as you decide if becoming a health coach is right for you.

Education and Certification Requirements
While there are no specific educational requirements to become a health coach, completing a certification program can give you the skills and knowledge you need to succeed in the field. Look for programs that are accredited by organizations like the National Board for Health and Wellness Coaching or the International Coach Federation.

Job Opportunities and Earning Potential
As the demand for health and wellness coaches continues to grow, so do job opportunities in the field. Health coaches can work in a variety of settings, from hospitals and clinics to gyms and private practices. However, it's important to keep in mind that while health coaching can be a fulfilling career, it may not be the most lucrative option. Salaries can vary widely depending on the location, experience, and other factors.

Required Skills and Personality Traits
In addition to formal education and certification, there are certain skills and personality traits that are essential for success as a health coach. These include strong communication skills, empathy, and the ability to motivate and inspire others. Health coaches must also be able to work well independently, manage their time effectively, and be comfortable with technology and social media.

Personal Passion for Health and Wellness
Finally, it's important to have a personal passion for health and wellness if you want to become a successful health coach. Your own commitment to healthy living can serve as a source of inspiration for your clients and help you to stay motivated and engaged in your work.

In conclusion, becoming a health coach can be a fulfilling and rewarding career choice, but it's important to carefully consider your options and make sure it's the right fit for you. By keeping these four factors in mind, you can make an informed decision about whether or not to pursue this path.

Should You Be a Health Coach?

M3dyThkR1q

Understanding the Role of a Health Coach: What You Need to Know

If you're interested in improving your health and wellness, you may have heard of a health coach. But what exactly is a health coach, and what do they do? In this article, we'll explore the role of a health coach and how they can help you achieve your health goals.

What is a Health Coach?

A health coach is a trained professional who works with individuals or groups to help them make positive changes in their health and wellness. Health coaches use a holistic approach that takes into account not just physical health, but also mental, emotional, and spiritual well-being.

What Does a Health Coach Do?

A health coach works with clients to identify their health goals and create a personalized plan for achieving them. This plan may include recommendations for nutrition, exercise, stress management, and other lifestyle factors. Health coaches also provide ongoing support and guidance to help clients stay on track and overcome any obstacles they may encounter along the way.

Health coaches may work in a variety of settings, including hospitals, clinics, gyms, and private practices. They may also offer their services remotely, via phone or video conferencing.

Why Work with a Health Coach?

There are many reasons to work with a health coach. If you're struggling to make positive changes in your health and wellness, a health coach can provide the support and guidance you need to succeed. Health coaches can also help you:

Set realistic and achievable goals Develop a personalized plan for achieving your goals Learn new skills and strategies for managing your health Stay motivated and accountable Overcome obstacles and setbacks

Overall, a health coach can help you make positive, lasting changes in your health and wellness, leading to a happier, healthier life.

In conclusion, a health coach is a trained professional who can help you achieve your health goals by providing personalized support and guidance. If you're struggling to make positive changes in your health and wellness, consider working with a health coach to get the help you need.

How Can a Health Coach Help Me?

vDCAkuc9SF

Our environmental impact as humans is enormous. And it is so easy to look the other way and continue in with our (high waste) routines, ignoring the fact that every little step taken to reduce our impact counts. Shifting more into living a low waste lifestyle is a great step in the right direction. It shows our beautiful earth that we do care and we are putting in effort. When i realized that it is my responsibility to protect the earth and began the journey of reducing my impact it was quite overwhelming. I had been living alone in one place for a few years at this point in time and had never really thought about how my actions could have detrimental environmental impacts. I simply thought it was the norm to use plastic bags at the grocery store, buy plastic water bottles, use ziplocs, tin foil, plastic wrap, have hour-long showers when i needed a spa like experience, wash clothes when the were not even dirty, run the tap on high while multitasking in the kitchen, etc. I recycled but not super mindfully and if it was more convenient to throw something in the garbage i would. 

I feel like i have done a 180 since then and now feel empowered in my low waste lifestyle and love sharing little tricks with friends and family. I put together a few easy steps:

1. **Bring cloth bags with you wherever you go** - no more single use plastic please! I love my cream coloured cloth bags that i carry around with me or keep in my car because i think they are so cute (they are all from different places but all off-white so they go together in a way).  I think it is important to be excited by what you use because then it will motivate you to make use of it. If you don’t have any great re-usable bags or don’t love the ones you have, then find some new ones and invest the small amount in them so that you are more motivated to always have them on you. You can get really nice ones from your favourite coffee shops and boutiques. I have seen the moon juice one around a lot and also use the cloth bags my reformation purchases came in. Most of mine are super thin and light so they can fit in any bag i use, which makes it very convenient. 

2. **Bring reusable water bottles / drinking vessels!** I love my hydroflask and always carry it with me filled with filtered water when i leave the house. Not only does this mean that i won’t purchase a plastic bottle when i am out, it also means i drink more water throughout the day and i have clean filtered water with me. Often cafes and restos provide tap water (and i try to avoid tap water due to the nasty things added, that have leached into, or are detected in the water system), so if i have my bottle with me, i have peace of mind when drinking water on the go. Bringing a reusable vessel is also great for if you are buying a coffee, tea or tonic out - all cafes should be doing this now. 

3. **Nothing wrapped in plastic while grocery shopping.** I try to buy most of my produce and grocery items at farmers markets and health food stores but even here sometimes things come in plastic. If an item on my shopping-list is wrapped in plastic where i am shopping then i choose not to buy it and will look elsewhere. If you are buying things that need to go in a bag when shopping (think little mushrooms) then i ask at the counter if the shop has paper bags, they usually do! When buying bulk items i either bring a jar from home and weigh it (if this is an option at the store) or i will use a paper bag. At Whole Foods they have paper bags for the mushrooms and i always grab these and bring them to the bulk section to put my items (like seeds, grains, nuts…) in. I also have a couple small reusable cloth bags for bulk items too, these are super affordable and are sold at lots of (health food) stores.

4. **No-plastic at home - store things in glass containers or silicone Stasher bags.** It was a process when i decided to switch over to no-plastic at home. I had so many ziplocs and i didnt want to just throw them out, so i tried to use them more for non-food items to prevent leaching (i used them for travel or other organization at home) and also re-used plastic bags when i could, until they got holes then i threw them out. When i switched over i bought some glass food storage containers, but i also save nice jars and store all my grains/legumes/nuts/nut-butters in these, giving most things i buy at the store a second life! 

5. **Limit materialism!** A few years ago i decided to be more conscious about what i buy and decided to place a big focus on clothing/shoes/bags. I have a big problem with fast-fashion and so have stopped supporting these companies in the past few years. I also decided to drastically limit my spending on new items in general and opt to buy mostly vintage or pre-owned when possible. There are so many great places to find pre-owned designer clothes online and so if i am looking for an item to fill a void in my wardrobe this is definitely the first place i look. Pre-owned and vintage is also often more affordable! When it comes to clothing i also look for sustainably sourced and natural fabrics like (organic) cotton, linen and wool.

Living Low Waste

Nature (3).png

**The happy chemicals, also known as dopamine, oxytocin, serotonin, and endorphins or as often referred to as the DOSE chemicals.**

By learning more about these we are better able to tap into them and use them to improve our mood and boost happiness.



**Dopamine** is a hormone and neurotransmitter. It is known as the feel good hormone and is linked to feelings of happiness, pleasure and reward.
- Dopamine is a the arousal and stimulation neurotransmitter produced by the hypothalamus, a small region of the brain that helps you feel pleasure. It’s an important part in your reward system, meaning the brain releases dopamine when you do things that feel good or pleasurable (think sex, eating, pleasure and even creative thinking) or when you complete a task. Dopamine also helps with movement and motivation. Low dopamine levels lead to depression and mental health issues, but on the flip side, excess levels lead to a dependence whatever is causing the stimulation.
- How to activate it: being kind to yourself and others, sleep, exercise, music, setting goals and checking them off.



**Oxytocin** is a neurotransmitter and hormone produced by the hypothalamus and released by the pituitary gland that produces feelings of love and connection. As a neurotransmitter it regulates stress responses and calms the nervous system. 
- Oxytocin plays an essential role in childbirth, breastfeeding, and parent-child bonding and is also produced during sex. It is triggered by closeness and physical affection, hence why it’s the cuddle hormone.  It can also help promote trust, empathy, and bonding in relationships.
- How to activate it: physical touch, showing love and affection, spending time with friends and loved ones, sharing a laugh, listening to music, spending time with pets.



**Serotonin** is a hormone that’s mainly produced by the gut and neurotransmitter produced when you feel satisfaction or importance. 
- It plays a role in mood stabilization, sleep, appetite, digestion, learning ability, wellbeing, happiness, and memory. Low levels of serotonin are associated with depression.
- How to activate it: being kind to yourself and others, time outdoors, exercising, well balanced diet, meditation



**Endorphins** are both hormones and opioid peptides produced by the hypothalamus and pituitary glands that operate as neurotransmitters. They are considered the body’s natural pain killers and help to overcome pain, stress and discomfort.
- There are at least 20 different types of endorphins and they can be released when we’re under stress or in pain. The higher the endorphin level the more pain is reduced and we feel more relaxed, even euphoric at times. The euphoric feeling endorphins produce helps mask pain. They trigger positive feelings when you do something you enjoy such as having sex, laughing or exercising. Foods like chocolate and chilli helps with endorphin secretion.
- How to activate it: spend time outdoors, exercising (runners high), meditating, laughing.

Hack Your Happy Chemicals

Nature (2).png

**Honestly, everyone looks better with healthy hair and it is often one of the first things we notice when we see someone. Having healthy hair does wonders for confidence and can be such an indicator of what is going on internally. For these reasons I am passionate about doing all I can to support hair health, growth and vibrancy! **

I am also someone who colours my hair (only natural dyes of course ;)) and so in order to fortify it while still maintaining my colour, I ensure I am always including all, or some of, the following!

**Here are my top tips for hair growth:**

**Nettle.** I always have nettle tea in my cupboard and will bring it with me when I travel as well. Not only is is amazing for hair growth, but it also has a great multi-mineral/nutrient profile. Think of it like a multivitamin in tea form. 

**Moonjuice Super Hair.** I have been taking this supplement now for a few months and I can confidently say it has done wonders for my freshly highlighted hair. My hair is growing so fast that I might need to slow down on the supplement if I want to maintain my typically period between treatments. ;) Some of the key ingredients in this formula are bioavailable vitamins, ashwagandha, ginseng, saw palmetto, pumpkin seed, silica, biotin and kelp.

**Fo Ti (also known as He Shou Wu).** This herb is traditionally used in TCM to nourish the blood, liver and kidneys.  When consumed it activates the gene which triggers protein synthesis in follicles. For these reasons it can do wonders in helping skin and hair health and also supports overall energy levels.

**Scalp Stimulation / Boar Bristle Brush.** Apart from nutrients we consume orally, it is also important to be stimulating the scalp physically. I love using my boar bristle brush to do this. The bristles stimulate the scalp, and then also help pull our natural hair oils down from the roots to the ends with the brushing motion. 

**Nutrient Rich Diet.** Nutrients we get from food contribute significantly to hair follicle growth and play a major role in cell turnover - both of which are necessary for healthy, strong hair! If your diet lacks essential nutrients like  B12, D, biotin, riboflavin, and iron then your hair doesnt have the support it needs to growth thick and healthy.  
To support get all the nourishing hair supportive nutrients include foods like: eggs, salmon and oily fish, poultry, legumes, cruciferous vegetables, nuts and seeds (specifically chia and  pumpkin), papaya, bell peppers, sweet potatoes, seaweeds, and leafy greens. 

How to Support Hair Growth Naturally

Hatchpath (6).png

**The lymphatic system is often overlooked, but there benefits of supporting lymphatic drainage through daily routines and habits that are unparalleled and easy to add into anyone's schedule. You might already be including habits without even realizing it.**

But first, let's talk about what the lymphatic system does and why it matters!

**What it does**
- maintains fluid levels in your body
- absorbs fats from the digestive tract
- transports and removes waste products and abnormal cells from the lymph
- contains white blood cells called lymphocytes, which fight infection

**Changes you will experience**
- reduced puffiness or appearance of ‘extra weight’
- boosted immunity and less frequent illness
- increased energy and feeling lighter
- improved skin and muscle tone, and reduced appearance of cellulite
- improved detox pathways

**The 3 main components**
- lymph fluid
- lymph nodes
- lymph vessels

**How it works**
The network of vessels are like a lymph highway that connect the lymph nodes that we have located all throughout our body. The lymph nodes are like stop signs that the lymph fluid passes through as it circulates in the body. The nodes function as filters that trap and destroy waste material. As the lymph fluid passes through lymph nodes it acts as a one-way drainage system. The nodes help remove waste matter, fight infection (facilitated by the lymphocytes/white blood cells) and move fluid back into circulation for liver detoxification.

**If it is not working properly**
The lymphatic system can get backed up if it is over-burdened by needing to filter too much waste. This can include: **viruses, bacteria, fungi,** processed food, environmental toxics, toxic chemicals from tap water (that we ingest from drinking or inhaling in the shower) among so much else. Therefore, if we are not moving enough or eating nutrient rich foods this can also result in a backed up lymphatic system. This is why diet and lifestyle is so important for immune support and preventing sickness. Unfortunately, the lymphatic system is out of balance in many people due to nutrient deficiencies, high intake of processed foods, and lack of physical activity. The following health conditions may suggest that your lymphatic system requires a serious cleansing: arthritis, skin conditions, digestive disorders, frequent headaches, sinus infections, unexplained injuries, excess weight, chronic fatigue etc.

**Why it matters**
The lymphatic system helps protect us from infection and disease. It is a key part of the body’s immune system and helps to protect us from infection and disease (such as bacteria, viruses, parasites and fungi). When it is not functioning properly and our bodies are not able to effectively drain out all the waste products and stagnation can occur - this can appear physically as puffiness, but also internally it means decreased immune function. This is why when you see those before and afters of lymphatic drainage massage it often looks like the client is visible slimmer. Massage is not the only way to support lymphatic drainage though. There are many things you can do at home to circulate and drain lymph!

**Things you can do daily**

**1. Exercise is key!** Movement and muscle action create flow in the body and push out toxins. Walking is a great way to do this as it promotes lymph flow and blood flow. These systems work synergistically together and so it is a perfect way to support whole body health.

**2. Hydrate with clean water!** It is important to make sure your water isn’t adding any extra burden to your body’s waste removal pathways. By drinking pre-filtered water our body doesn't need to also take on this job, in addition to all the other things it is already doing. Drink up to half your bodyweight in ounces of water per day.

**3. Breath deeply and set aside time for breathwork.** We have ~3X more lymph fluid than blood yet we don’t have an organ that pumps it automatically (like the blood has the heart). However breathing deeply creates a pumping action that helps the lymphatic system transport toxins into the blood before they are detoxified by the liver.

**4. Sleep** regulates the lymphatic system and it is important to get 7-9 hours of a sleep a night. Since gravity disrupts lymphatic drainage when we’re sleeping lying down, this improves how effectively our bodies can drain lymphatic fluid. A note on the brain and sleep: the brain has it’s own ‘lymphatic’ system, called the ‘glymphatic’ system, and getting enough quality sleep is fundamental to it working properly. 
**5. Tongue scraping** is a non-negotiable for removing toxins! Every morning upon waking scrape your tongue into the sink and dispose of all the gunk that has built up overnight. As we sleep our body’s detox pathways are hard at work removing waste material. It is important to get this out of the body asap and not re-ingest it with our first morning beverage or food.

**6. Get things moving** 
- Dry brushing or self-massage to get things moving on a surface level. Use a copper body brush and brush towards your lymph nodes. Alternatively use an organic body oil and do the same with your hands. 
- Avoid wearing tight-fitted clothing as it reduces circulation. Workout wear and undergarments are important to be mindful of as they can dramatically reduce circulation if worn for long periods of time. 
- Legs-up-the-wall is a great habit to add into your routine at the end of your day to promote circulation to flow from the feet/ankles/legs back into the rest of the body. It feels REALLY good if you have been on your feet at all. Try doing this in bed before falling asleep. You can even read while doing it and then crawl under the covers and fall asleep right after.
- Hot and cold therapy. Showers are a great way to do this as the hot water dilates blood vessels and the cold water shrivels them creating a “pump” action that forces out toxic fluids. Sauna and ice baths are another great way to do this. 

**7. Nourish with food and beverages.**
- By eating nutrient dense foods we are supporting intestinal activity, which is movement in the body and this of course supports moving the lymph. To double the benefits choose some foods that promote lymph flow. Great examples of these are leafy green vegetables, low sugar fruits like berries, ground flaxseed and psyllium, chia seeds, avocados, garlic, brazil nuts, almonds, walnuts, cilantro, parsley, among others. Eating alkaline foods, like leafy greens, help with lymph filtration. 
- Herbal teas and adaptogens that stimulate lymph flow are great to drink in a tea or tonic. Examples include: echinacea, astragalus, wild indigo root, goldenseal, poke root.
- Avoid foods that backup or create blockages in the lymphatic system. This includes: processed food, conventionally raised meat, sugar and artificial sweeteners, conventional dairy, table salt etc.

**8. Bonus!** Get a lymphatic drainage massage (LDM) for extra support. The more you focus on the other daily tips, the less you need to go for a LDM. This being said, they are a great way to supercharge your lymphatic support and are ESPECIALLY supportive (can even speed up recovery) if you are pregnant or postpartum.

Why You Need Lymphatic Drainage

Hatchpath (4).png

**Protein**
Protein is important in the diet for the repair and growth of cells and tissues, maintaining fluid balance, synthesizing hormones, energy, transporting nutrients in the blood, and the list goes on. Every tissue and organ in the body is made from protein. Protein is made up of a chain of amino acids (AA) linked together and there are 22 in total; 9 of which are considered to be essential. These 9 essential AA cannot be made in the body and therefore must be obtained from the diet. 

**How Much You Need**
As a minimum, you should aim for 0.8g of protein per kg of body weight. That can look like: 6 eggs, 2 cups of tofu, beans or lentils. Other good sources of protein include tempeh, nuts and seeds, brown rice, broccoli, etc. Not eating enough protein, which can be common among people who eat plant-based, can result in muscle loss, anemia and fatigue. A super effective and simple way of getting more protein in the diet is using protein powders. Adding protein powder to oats, a smoothie, yogurt or chia pudding for breakfast or as a daytime snack, will ensure you are meeting your daily protein requirements. Adding protein powder to bowls / smoothies is a great tool, especially for vegetarians and vegans who might not always reach their daily protein goals if they aren’t paying close attention to the quantity they consume. 

**Complete Protein**
Food that has all the 9 essential amino acids at roughly equal amounts. Sources include animal proteins (like eggs) and soy. Some vegetarian sources of ‘nearly’ complete protein sources include quinoa, buckwheat, amaranth, ezekiel bread, spirulina, hemp seeds, chia seeds, and nutritional yeast.
Incomplete proteins: protein sources that are missing or low in one or more essential AAs. Sources are plant proteins, like beans and lentils.

**Protein Combining**
In order to make incomplete proteins complete, we can combine foods that are low in one AA with one that is high in that AA. For example, lentils are low in the AA methionine and grains are high in methionine, so if you combine them together, you will have a complete protein! This is important for vegetarians and vegans as most plant proteins are incomplete proteins. If the supply of any of the 9 essential AA runs out, the body will not be able to effectively make new protein, which is necessary for supporting life.

The Importance of Protein | Plant-Based

Hatchpath (5).png

With so many different health practitioners in the world, it can be a confusing space to nagivate. There are nutritionists, dieticians, naturaopathic doctors, health coaches, among many others, and each offer unique services and guidance to their clients. In order to determine which type of health practitioner will best help someone work towards and achieve their health goals, it it important first to understand what they each do. Below I share information and break down what holistic nutriton is and what a holistic nutritionist might do. *Please note, often holistic nutritionists are also considered health coaches.* 

Holistic nutrition takes into consideration the whole person, which is inclusive of, physical, mental, biologic and social factors, rather than just symptoms. Holistic nutrition is therefore a more well-rounded natural approach to ensuring our bodies have everything they need to function, not only properly, but optimally. Since this approach takes into consideration the whole person, and each person is unique, this approach is therefore tailored to the individual, rather than a generalized set of rules that we are often conditioned to believe should work for everyone. 

A holistic nutritionist works as a catalyst for individuals to learn the best way to not only fuel their own bodies, but also to heal themselves, and create lifestyle shifts to bring about an optimal way of moving through the world.

If you are curious about working with a holistic nutritionist, one of the best ways to kick-start your health journey is by scheduling a session where I assess which manageable steps will work with your lifestyle in order to make a shift towards an elevated quality of life. We will discuss your health concerns / goals, and can address any existing issues or symptoms to determine root causes in order to find the best solution for you.

What is Holistic Nutrition?

Nature (1).png

In this session, we'll explore how to identify the root causes of lost motivation and provide actionable techniques to regain your drive. As a health coach, I will guide you through mindset shifts, goal-setting strategies, and daily habits that can help you resalign with where you were before you fell off track. Whether you’ve hit a plateau or are struggling to stay consistent, this session offers tools to help you unlock lasting motivation.

In this session well explore how to identify the root causes of lost motivation and provide actionable techniques to regain your drive As a health coach I will guide you through mindset shifts goalsetting strategies and daily habits that can help you resalign with where you were before you fell off track Whether youve hit a plateau or are struggling to stay consistent this session offers tools to help you unlock lasting motivation

In this session, we'll explore how to identify the root causes of lost motivation and provide actionable techniques to regain your drive. As a health coach, I will guide you through mindset shifts, goal-setting strategies, and daily habits that can help you realign with where you were before you fell off track. Whether you’ve hit a plateau or are struggling to stay consistent, this session offers tools to help you unlock lasting motivation.

Session 1: Setting Goals

In this session, we will review your progress, check in on the goals set during our last meeting, and address any challenges you may have faced along the way. Through guided accountability and personalized feedback, we’ll refine your approach to ensure you stay motivated and on course. This is an opportunity to reinforce your commitment and continue building momentum toward your health goals.

Session 2: Staying on Track

As we continue your journey to reignite motivation, this session will focus on deepening your progress by establishing sustainable habits and celebrating milestones. Together, we’ll evaluate your improvements, adjust strategies as needed, and solidify routines that keep you aligned with your long-term vision. By the end of this session, you’ll have a stronger sense of confidence and clarity on how to maintain consistency in your wellness journey.

Session 3: Building Consistency

 Discover practical strategies to reignite your motivation and achieve your health goals.

Unlocking Lost Motivation

meal.png

In this session will go over details so that I can create a custom mealplan for you with 2 weeks worth of meals and snacks. 

In this session will go over details so that I can create a custom mealplan for you with 2 weeks worth of meals and snacks 

This is a quick session where I find out what will work best for you in order to create a custom 2 week plan to support you in reaching your goals.

Custom Mealplan

2-Week Mealplan

Nature.png

Book this session if you have already had a session with me. 

In this 45 min session we will review progress, discuss new goals and ultimately I will hold you accountable to what we sought out to achieve in the previous session.

After this session I will create a new customized protocol for you and a new meal plan. 

Book this session if you have already had a session with me 

In this 45 min session we will review progress discuss new goals and ultimately I will hold you accountable to what we sought out to achieve in the previous session

After this session I will create a new customized protocol for you and a new meal plan 

45 minute session to review progress and establish new goals.

Session 1

45 minute session to review progress and set new goals. 

Follow-Up Session

L_Q95p1UNv

In this initial session we will go through an intake together in order for me to learn about you and your goals. 

Expect to discuss current and past lifestyle and food habits. 

Post-session you will receive a customized protocol with food, lifestyle, and supplements recommendations and a 7-day meal plan tailored to you!

In this initial session we will go through an intake together in order for me to learn about you and your goals 

Expect to discuss current and past lifestyle and food habits 

Postsession you will receive a customized protocol with food lifestyle and supplements recommendations and a 7day meal plan tailored to you

Know more about Introduction to Nutrition with Carys Degenhardt

Discovery Call with Carys Degenhardt

In this initial session we will go through an intake together in order for me to learn about you and your goals. Expect to discuss current and past lifestyle and food habits. Post-session you will receive a customized protocol with food, lifestyle, and supplements recommendations and a 7-day meal plan tailored to you! 

Initial Nutrition Session

1 Hour initial nutrition session for first-time clients.

Introduction to Nutrition

IMG_1057 Small.png

I am a holistic nutritionist and coach that turns to food, nature-based therapies and mindset to create massive transformation. 

Through simple routines and lifestyle shifts we have the potential to be exactly how we authentically see ourselves. It would be my privilege to guide and coach you on this journey, acting as an accountability partner for your health goals. Being held accountable to goals we set for ourselves is so helpful in feeling supported and staying consistent. This is where change happens and how we can step into future versions of ourselves by becoming healthier and living a more optimal life. 

Certifications

Programs

Blog posts