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Food. It's not just sustenance; it's a source of comfort, celebration, and connection. Yet, for many of us, our relationship with food is far from healthy. We often find ourselves trapped in cycles of guilt, shame, and anxiety when it comes to eating. But it doesn't have to be this way. Healing your relationship with food is not only possible, but it's also essential for your overall well-being. 

**Understanding Your Relationship with Food**

To heal your relationship with food, you must first understand it. Food isn't the problem; it's our perceptions, emotions, and behaviors around food that need attention.

1. **Recognize Emotional Eating**: Many of us turn to food as a way to cope with stress, sadness, or boredom. Recognize when you're eating for emotional reasons, and try to address the underlying emotions without using food as a crutch.

2. **Challenge Diet Culture**: The constant barrage of diets and "ideal" body images in the media can lead to distorted perceptions of what's normal or healthy. Challenge these harmful notions and embrace body positivity.

3. **Practice Mindful Eating**: Mindful eating involves savoring each bite, paying attention to hunger and fullness cues, and eating without distraction. It helps you reconnect with the joy of eating and tune into your body's needs.

**Fostering a Positive Relationship with Food**

Once you've identified the issues, it's time to start the healing process. Here are some steps to help you foster a positive relationship with food:

1. **Ditch the Diet Mentality**: Diets often lead to short-term results and long-term frustration. Instead of restricting yourself, focus on balanced, sustainable eating habits that nourish your body.

2. **Listen to Your Body**: Your body knows what it needs. Pay attention to hunger and fullness cues. Eat when you're hungry, and stop when you're satisfied.

3. **Banish Food Guilt**: Guilt should have no place at your table. If you indulge in a treat, enjoy it guilt-free. Remember, balance is key, and occasional indulgences are perfectly normal.

4. **Nourish Your Body**: Shift your perspective on food from something to be feared or controlled to something that nourishes and fuels your body. Choose foods that make you feel good and energized.

5. **Seek Support**: Healing your relationship with food can be challenging, and it's okay to ask for help. Consider working with a therapist or counselor who specializes in eating disorders or food-related issues.

**The Power of Self-Compassion**

Above all, remember that healing your relationship with food is a journey, not a destination. Be patient and compassionate with yourself along the way. You're not alone in this struggle, and it's okay to have setbacks. What matters is your commitment to self-improvement and self-love.

**Conclusion**

Healing your relationship with food is a profound act of self-care. It's about nurturing not just your body but also your mind and spirit. By recognizing and challenging harmful beliefs and behaviors, embracing mindful eating, and practicing self-compassion, you can transform your relationship with food into one of nourishment, joy, and self-love. Your body will thank you, and so will your soul.

Healing Your Relationship With Food: Overcoming Overeating, Binge Eating, Yo-Yo Dieting, and More

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### Introduction

Late-night snacking can be a challenging habit to break, especially for busy moms who find themselves succumbing to cravings after the day is done. In this guide, we will explore effective strategies to help moms combat nighttime snacking and make mindful choices that promote better health and well-being. By understanding the root causes of these cravings and adopting simple techniques, you can regain control over your evening eating habits.

### Understanding Late-Night Cravings

Late-night cravings are often triggered by a combination of emotional cues, habitual behavior, and inadequate satiety throughout the day. Recognizing these factors can empower you to address the root causes of your cravings and develop healthier eating habits.

### Strategy 1: Mindful Eating

**The concept of mindful eating**

Mindful eating involves being fully present during meals and snacks, paying attention to your body's hunger and fullness cues, and savoring each bite.

**Benefits of practicing mindfulness while eating**

Mindful eating can help you enjoy your food more, reduce overeating, and increase awareness of your body's signals.

**Tips for incorporating mindfulness into nighttime snacking**

1. Slow down and savor each bite: Take your time to chew and fully experience the flavors of your snacks.
2. Pay attention to hunger cues: Before snacking, ask yourself if you're truly hungry or eating out of habit.
3. Engage all the senses: Focus on the taste, texture, and aroma of your snacks.

**Mindful alternatives to traditional snacks**

Instead of reaching for unhealthy snacks, consider mindful alternatives such as a small bowl of mixed berries or a handful of almonds. These options provide nutrition and satisfaction without the guilt.

### Strategy 2: Balanced Evening Meals

**Importance of balanced meals during the evening**

Eating balanced meals during the evening can help prevent extreme hunger later on and reduce the likelihood of intense cravings.

**Components of a balanced evening meal**

1. Lean protein: Incorporate sources like grilled chicken, tofu, or beans to promote satiety.
2. Whole grains: Opt for brown rice, quinoa, or whole wheat pasta for sustained energy.
3. Healthy fats: Include avocados, nuts, or olive oil to support overall health.
4. Fiber-rich foods: Choose vegetables, legumes, and whole grains to aid digestion.

**Sample balanced evening meal ideas**

1. Grilled salmon with quinoa and steamed broccoli.
2. Stir-fried tofu with mixed vegetables and brown rice.

**Timing of the last meal**

Try to consume your last meal at least two to three hours before bedtime to give your body ample time to digest and reduce the likelihood of discomfort.

### Strategy 3: Preparing Nutritious Snacks

**Benefits of having healthy snacks on hand**

Having nutritious snacks readily available can help you make better choices when late-night cravings strike.

**Types of nutritious nighttime snacks**

1. Fresh fruits and vegetables: Sliced cucumbers, baby carrots, or apple slices can satisfy your craving for crunchiness.
2. Greek yogurt and low-fat cottage cheese: These protein-rich options can help keep you full.
3. Nuts and seeds: A small portion of almonds or pumpkin seeds provides healthy fats and a satisfying crunch.

**Portion control and serving size tips**

Pre-portion snacks into small containers to prevent overeating. This helps you enjoy your snacks mindfully without consuming excess calories.

### Strategy 4: Creating Distraction

**Recognizing the difference between real hunger and boredom**

It's essential to distinguish between genuine hunger and emotional or boredom-driven cravings.

**Engaging in relaxing activities**

1. Reading: Get lost in a good book to take your mind off snacking.
2. Listening to calming music: Create a soothing atmosphere to unwind.
3. Practicing light stretches or yoga: Gentle movement can reduce stress and cravings.

**Redirecting attention away from food**

1. Hobbies and crafts: Engage in creative activities that keep your hands and mind occupied.
2. Journaling or creative writing: Expressing your thoughts on paper can provide a healthy outlet.

### Strategy 5: Hydration and Herbal Teas

**The connection between hydration and cravings**

Staying hydrated throughout the day can help curb unnecessary snacking by preventing thirst from being mistaken for hunger.

**Benefits of herbal teas for nighttime cravings**

Herbal teas not only hydrate but can also have soothing effects on the body and mind.

**Recommended herbal teas for promoting relaxation**

1. Chamomile: Known for its calming properties, chamomile tea can help reduce stress.
2. Peppermint: Peppermint tea aids digestion and offers a refreshing flavor.
3. Lavender: Lavender tea can promote relaxation and create a tranquil atmosphere.

**Drinking water throughout the evening**

Keep a water bottle handy and sip water regularly to help manage hunger and prevent mindless snacking.

### Conclusion

By incorporating these strategies into your routine, you can take proactive steps toward curbing late-night cravings and promoting a healthier relationship with food. Remember, it's a journey, and finding what works best for you might involve some trial and error. Empower yourself to make mindful choices that contribute to your overall well-being.

### Additional Resources

For further reading on mindful eating, nutritious snack recipes, and relaxation techniques, consider exploring the following resources:

- "The Joy of Mindful Eating" by Jan Chozen Bays
- "Nourishing Snacks: Healthy Recipes to Fuel You Throughout the Day"
- "Relax and Unwind: A Guide to Stress Relief and Self-Care"

Remember, you have the ability to take control of your nighttime snacking habits and make choices that align with your health and wellness goals.

Nighttime Snacking Survival Guide: 5 Strategies to Curb Late-Night Cravings

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Becoming a mother is a joyous and fulfilling experience, but it also comes with a lot of challenges, especially when it comes to finding time for self-care and staying fit. Balancing the demands of motherhood with personal wellness can seem daunting, but with the right approach, it's absolutely possible. In this article, we will explore seven effective postpartum fitness tips tailored specifically for busy moms. These tips will help you prioritize your health and fitness journey while juggling your responsibilities as a mom.

**1. Start Slowly and Listen to Your Body:**
After giving birth, it's crucial to allow your body time to heal. Begin your postpartum fitness journey by starting slowly and gradually increasing the intensity of your workouts. Listen to your body's cues and don't push yourself too hard, especially in the early stages. Remember, the goal is to regain strength and fitness gradually, not to rush the process and risk injury.

**2. Incorporate Short, Intense Workouts:**
As a busy mom, finding long stretches of time for workouts may be challenging. Instead, focus on incorporating short and intense workouts into your routine. High-intensity interval training (HIIT) is a fantastic option that allows you to burn calories and increase fitness levels in a short amount of time. Aim for 20-30 minute workouts a few times a week to maximize efficiency.

**3. Prioritize Strength Training:**
Strength training plays a crucial role in postpartum fitness. It helps rebuild muscle strength, improves posture, and enhances overall body composition. Utilize bodyweight exercises or incorporate resistance bands and dumbbells for added resistance. Focus on exercises targeting major muscle groups, such as squats, lunges, push-ups, and planks. Start with lighter weights and gradually increase as your strength improves.

**4. Embrace Outdoor Activities:**
Being a mom often means spending a lot of time indoors. Take advantage of the great outdoors and engage in activities that allow you to exercise while spending quality time with your little one. Go for brisk walks or jogs with a stroller, explore local parks, or try hiking trails. Outdoor activities not only provide a change of scenery but also fresh air, which can do wonders for your mental and physical well-being.

**5. Utilize Nap Time or Early Mornings:**
Finding dedicated time for exercise can be tricky as a busy mom. Capitalize on your child's nap time or wake up a bit earlier to carve out a few moments for yourself. Utilizing these quiet periods can provide you with uninterrupted workout sessions and allow you to start the day feeling accomplished. Remember, even short bursts of exercise can make a significant difference when done consistently.

**6. Join Mom-Friendly Fitness Classes:**
Many fitness centers and studios offer classes specifically designed for moms and their babies. These classes provide an opportunity to exercise while bonding with your little one. From yoga and pilates to baby-wearing dance classes, there's a variety of options available. Check out local fitness centers or search online for virtual classes that fit your schedule and preferences.

**7. Prioritize Self-Care and Rest:**
Maintaining a healthy fitness routine as a busy mom is essential, but it should not come at the expense of self-care and rest. Prioritize getting enough sleep, nourishing your body with wholesome food, and practicing mindfulness techniques to reduce stress. Remember, a healthy and rested mom is better equipped to take care of her family.


As a busy mom, your well-being is of utmost importance. By implementing these postpartum fitness tips, you can prioritize your health while balancing your responsibilities. Remember, progress is a journey, and consistency is key. Celebrate every small victory, listen to your body, and be patient with yourself.

7 Efficient Postpartum Fitness Tips for Busy Moms

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Stress is an omnipresent aspect of our lives, and each of us has unique coping mechanisms. While some individuals turn to exercise or meditation, others seek solace in a comforting meal or a sugary treat. However, if you find yourself gravitating towards sugar during times of stress, it's worth investigating the underlying reasons for this pattern.

Understanding the Sugar-Stress Relationship:

There are several factors that contribute to the tendency to seek out sugar when feeling stressed. Let's explore some of the most common explanations:

Activation of the Brain's Reward Center:
Consuming sweet foods triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, in the brain. This activation of the brain's reward center can provide temporary respite from stress and evoke feelings of well-being.

Cortisol Regulation:
Cortisol, a hormone released in response to stress, can have negative effects on the body, including elevated blood pressure and inflammation. Research suggests that sugar consumption may lead to decreased cortisol levels, potentially mitigating some of stress's adverse impacts.

Quick Energy Source:
During times of stress, our bodies release adrenaline, preparing us for a fight-or-flight response that demands energy. Sugar serves as a rapid source of glucose, providing immediate fuel to meet these heightened energy requirements.

Long-Term Considerations:

Although sugar consumption might offer temporary relief from stress, it's crucial to recognize the potential long-term consequences. Relying on sugar as a coping mechanism can adversely affect both physical and mental health.

Excessive sugar intake can lead to weight gain, tooth decay, and an increased risk of chronic diseases like diabetes and heart disease. Moreover, developing a dependence on sugar for stress relief can establish a cycle of reliance, wherein one feels compelled to consume sugar to achieve a sense of well-being or calmness.

Healthy Coping Strategies:

If you find yourself reaching for sugar when stressed, consider adopting alternative coping strategies for long-term well-being:

Identifying Stress Triggers:
Recognize the specific situations or triggers that tend to induce stress. By pinpointing these stressors, you can develop targeted coping mechanisms that do not rely on sugar. Deep breathing exercises, meditation, engaging in hobbies, or seeking support from friends or professionals are just a few options.

Balanced Diet:
Emphasize a well-rounded diet comprising fruits, vegetables, whole grains, and lean proteins. These nutrient-dense foods provide sustained energy, promote stable mood, and help regulate stress levels.

Practicing Self-Compassion:
Remember that stress is a natural part of life, and it's important to be kind to yourself. While occasional indulgence in sugary treats is acceptable, avoid relying solely on them as a coping mechanism.

Conclusion:

Understanding why we turn to sugar during periods of stress is an important step in cultivating healthier coping strategies. While sugar may offer momentary relief, its long-term effects can be detrimental to our well-being. By identifying stress triggers, maintaining a balanced diet, and exploring alternative coping mechanisms, we can break free from the cycle of sugar dependence and embrace healthier, more sustainable ways of managing stress.

Why Do I Turn to Sugar When I'm Stressed?

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Emotional eating is a common problem that many people struggle with. It involves turning to food as a way to cope with negative emotions such as stress, anxiety, boredom, or sadness. While it may provide temporary relief, emotional eating can lead to weight gain, poor nutrition, and feelings of guilt and shame. If you're struggling with emotional eating, here are some tips to help you overcome it.

1. Identify your triggers

The first step in overcoming emotional eating is to identify what triggers it. Take some time to reflect on when and why you tend to reach for food when you're not hungry. Is it when you're stressed at work? Bored at home? Feeling lonely or sad? Once you have a clear understanding of your triggers, you can work on finding healthier ways to cope with these emotions.

2. Find alternative coping strategies

Instead of turning to food when you're feeling emotional, find alternative coping strategies that work for you. Some examples include going for a walk, practicing deep breathing or meditation, talking to a friend, taking a hot bath, or doing something creative like drawing or writing. Experiment with different strategies and find what works best for you.

3. Practice mindful eating

Mindful eating involves paying attention to the sensations of eating, such as the taste, texture, and smell of food. It also involves being aware of your hunger and fullness cues. By practicing mindful eating, you can learn to distinguish between physical hunger and emotional hunger, and make better choices about when and what to eat.

4. Keep healthy snacks on hand

If you tend to turn to food when you're feeling emotional, it's important to have healthy snacks on hand so that you're not tempted to reach for junk food. Some good options include fresh fruit, vegetables with hummus, nuts and seeds, or whole grain crackers with cheese.

5. Seek professional help

If you're struggling to overcome emotional eating on your own, don't be afraid to seek professional help. A therapist or counselor can help you develop coping strategies and address any underlying emotional issues that may be contributing to your eating habits.

In conclusion, emotional eating can be a difficult habit to break, but with patience, practice, and the right strategies, it's possible to overcome it. By identifying your triggers, finding alternative coping strategies, practicing mindful eating, keeping healthy snacks on hand, and seeking professional help if needed, you can learn to manage your emotions in a healthier way and improve your overall well-being.

How to Overcome Emotional Eating

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You've just left the hospital, holding a beautiful, brand-new baby. You can't help but smile as you gaze down at your precious little package. But now that you're leaving the care of the hospital staff, or your midwife, you realize you have no idea what's next! 

The first week after giving birth is both magical and difficult, but nothing you can't handle! Each week that follows brings new challenges and blessings. Your experience won’t be exactly like everyone else’s, but rest assured, you are not alone in your journey. 

Just remember to be gentle with yourself. Your sleep isn’t ideal, your independence has all but disappeared, and your body is changing. It’s okay to feel low sometimes. Be gentle with your feelings. Take your mental health seriously. Your experience is real and valid. Remember that you have needs, too. Don’t be afraid to reach out for help. I had a hard time asking for help because I believed I should be able to handle everything on my own. Next time I will be much more accepting of assistance!

Here are some tips to help you cope with these changes: 
* Just breathe. Practicing deep, mindful breaths is an excellent way to calm your mind and body. Be patient. It will get better, I promise! 
* Be grateful. Keep a simple gratitude journal that you update each night.  
* Look outside yourself. Who do you know who may be struggling more than you? What can you do to help them?
* Talk with someone. Speak with a loved one, a doctor, a counselor, etc. Sometimes just writing your thoughts, feelings, and experiences or saying them out loud can shed a new positive light on things.
* Make time for yourself. I know this is hard when your little one needs you 24/7. But if you can even take a few minutes to read, color, take a warm bath, or just lay down and breathe while he/she is sleeping, it can do wonders for your mental health!

**Making Time for Self-Care**

I didn’t experience postpartum depression with my infant, but I honestly believe I experienced it when I first assumed full-time care for my stepdaughter. Suddenly, I was thrust from complete independence to complete responsibility for another little human being. She was in kindergarten at the time, so you would think that I’d be just fine with the hours she was away from home. But it was still hard. 

The first time she was home for two weeks straight was Christmas break. And I completely lost it. Nonstop caring for her needs, being there for her emotionally, answering her questions, playing with her, and focusing all my attention on her was a lot to take on all at once. Where before I enjoyed at least my mental space, now everything I had was going to her.

I remember waking up each morning with the most horrible sense of dread. I couldn’t stand the thought of enduring yet another day. I knew this one would be just as hard as the last. And the worst part? I did not have the option to stop, take a breather, and take a different route. My child would have needs, regardless of my mental state.

I have always wanted to be a mom. As a teenager, I imagined myself playing with my future kids, teaching them, loving them, and always being there for them. I just assumed that once the time came, I would find all my joy in them. I wouldn’t need anything else.

Turns out, having a baby, or adopting, or marrying someone with children is a huge change. We don’t have the option to take on the new responsibility gradually. Of course, we love our kids, and we love spending time with them, but our minds and bodies are not always ready for the change!

**You Don’t Have to Do It All on Your Own**

I continued to struggle as a new parent until I allowed myself to believe that I had needs, too. Initially, I honestly believed that I could and should be doing everything myself. Afterall, I was a mom, so I should be able to take on the full weight of parenthood. It was my duty.

However, the reality is that our needs do not disappear after we have a child. Our minds and bodies still require care if we are to be fully present for our families. Neglecting our needs only makes it harder to care for the needs of others.

Have you ever been on an airplane? What instructions do they give you regarding oxygen masks? 

Put on your oxygen mask before attempting to help someone with theirs.

Why? Because if you don’t put your mask on, and you run out of oxygen, you ain’t helping nobody

The same thing applies to motherhood! If you are not taking care of your needs, you cannot take care of anyone else’s needs either! It simply doesn’t work.

For me, one of the most basic needs to address was taking time for myself. My physical health was pretty good, but my mental health was crumbling. 

During that challenging Christmas break, my spouse saw the struggle and encouraged me to take a break. While he was with his daughter, I had a moment to think about my needs. A simple walk around the neighborhood was so therapeutic and needed.

**So how do I ease the transition?**

A few months into motherhood, I started working on some of my hobbies again. I finished up a book I’d been writing, I added to my blog, I started learning videography and film editing. And suddenly, each time I woke up in the morning, I was excited to meet the new day! No longer did I dread the coming routine. Instead, I couldn’t wait to get started! I knew there was so much to do, so much to learn, so many new things to try. 

My family is 100% my priority, and I love spending time with them. Taking a moment each day to learn something new or do something I love breathes life back into me that I can share with them!

Whatever your interests are, take some time to write them down. Include anything that helps you relax and feel great. Here are some suggestions:
* Take a warm bath with your favorite bath salts and music.
* Snuggle up under your favorite blanket and read a good book.
* Go for a drive.
* Go for a walk around the neighborhood or a local park.
* Peruse your favorite craft store for inspiration.
* Learn a new skill on YouTube.
* Make a craft for your baby.
* Make a fun craft with your older kids.
* Write in your journal. Or write your thoughts and feelings on a paper that you can tear up or burn (surprisingly therapeutic!).
* Join a group yoga class or other exercise class.
* Color, draw, or paint.
* Make a paper mâché piñata. 

You may find that many of the things you enjoy can be done for or with your family. Personal development and learning can be highly therapeutic. It gives you an immediate sense of accomplishment. 

**Find Joy in the Small Wins**

Parenting often yields slow, long-term rewards because the growth of your child and your relationships is gradual. Sometimes it’s nice to work on a project where the outcomes are within your control. For example, if you are making a quilt, it is easy to see the project progress. Each time you sew a new piece on, the quilt grows. You have control over how quickly it grows and get to learn along the way. 

In reality, parenting isn’t much different. Though the long-term outcomes of our efforts are largely out of our control, we can find joy and satisfaction in the short-term wins. For example, watching your baby smile for the first time is incredibly rewarding and makes all the sleepless nights inconsequential. And then her first laugh, and her first step, and her first words. It all fills you up with joy and love for your little one!

If you have older children, you know that focusing on these small wins is vital during the tougher teaching moments. When your child is learning to read, it may feel painfully slow at first. You may wonder if your child is learning as fast as other children. But focusing on the fact that he is not yet reading chapter books only increases his and your sense of discouragement.

However, every time he learns a new word or sound combination, that’s a small win! It doesn’t matter how quickly he learns new sounds. What matters is that he is learning!

Tougher yet is teaching unmeasurable skills such as patience, listening, and honesty. It can be incredibly difficult to notice the small steps your child is making towards healthier habits and attitudes. But do your best to notice them none-the-less. 

In this stage, don’t forget to take time for yourself. Taking time to do something you love can help you relax and have more emotional energy to be present with your children. Your children need you more than anything else right now. They have big emotions, too, and will watch how you handle yours. If you take the time to breathe, re-collect yourself, and take breaks, your kids will learn healthy and positive ways to handle big feelings.

No journey is perfect, and every child is different. We all have different needs, but we all share the need to be loved. I know you love your baby, your kids, and your family more than words can express. Don’t forget to love yourself! 


Making Time for Self-Care as a New Mom

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Read on for 10 days of simple, easy self-care tips and exercises to get you back on your feet after birth!

**Day 1: Affirmations for Self-Care**

An affirmation is something you tell yourself to improve mood, positivity, and emotional strength. For example, “I am strong and healthy.” The more frequently you repeat such affirmations, the more you will believe them and become them. Today, write down five affirmations you would like to start repeating to yourself. Here are a few examples to get you started:

* I am grateful for all my body is capable of.
* My mind is strong.
* My mind is at peace. 
* I am confident in my ability to change. 
* I am at peace with where I'm at right now.
* I love to live and learn. 
* I am ready and excited to make healthy changes in my life.
* I feel good when I take care of my body. 
* I enjoy finding healthy foods to eat.
* My health is important to me. This is a time commitment I am willing to make.
* I love being a mom and find joy in caring for my newborn. I can provide the love, care, and support she/he needs.
* I have ample resources to share with loved ones. I have time, energy, and confidence to be there for my child.

**Day 2: Do Something You Love**

Write down three things you love to do. What makes you so excited, you forget to eat and sleep? What hobbies or skills would you like to develop? Take just 10 minutes today to spend time with one of the passions you’ve listed.

**Day 3: Gentle Exercise**

This simple workout is gentle on the core and great for healing the separation of the abs during and after pregnancy.

Make sure to breathe through each exercise. For example, when you do pelvic tilts, inhale as you relax your abdomen with a neutral spine, then exhale as you draw your belly button up towards your spine. Generally, you will exhale when tightening your muscles.

* 10 pelvic tilts 
* 30 second modified plank (on your knees)
* 30 second side plank on each side
* 10 toe taps on your back (Lie on your back with your knees slightly bent. With your abs tight and your lower back pressed towards the ground, slowly lower your feet to touch the ground, then raise them again.)
* Practice pulling your belly button in towards your spine as you tighten your core.
* Repeat entire routine 1-2 more times, then stretch.

**Day 4: Easy Recipe**

After the birth of my first child, I simply could not find the time to feed myself! These protein bites were a lifesaver, because I could make a huge batch and simply grab one every time I got hungry. And I was hungry almost all the time, since I was breastfeeding. 

Peanut Butter Chocolate Protein Bites:

*Ingredients*
* 1/3 cup peanut butter
* ¾ cup oats
* 2 tbsp chia seeds or ground flaxseeds 
* ¼ cup cocoa powder
* ¼ cup mini chocolate chips, chopped

*Directions*
* Combine all ingredients and roll into balls. Store in the fridge. 

**Day 5: Gratitude**

Expressing gratitude is a great way to boost your mood. Write down five things you are grateful for today.

**Day 6: Sleep**

Though your sleep may not be ideal right now, there are some simple things you can do to improve the quality of your sleep.

Having a consistent nightly routine for both your baby and yourself sets you up for sleeping success. Write down a simple routine below you would like to do with your baby, and a routine for yourself to help your body wind down. If possible, avoid screens 1-2 hours before bedtime.

**Day 7: Drink More Water**

When you wake up in the morning, try drinking a full glass of water to get the day started strong. Keep a tally of how many cups of water you drink today.

**Day 8: Limit Added Sugars**

Not all sugars are created equal, so it’s important to understand what sugars are good for your body, and which ones you should avoid. 

Today, keep a simple food diary of what you’ve eaten. Be gentle with this list! Do not judge it or stress over what you’ve eaten. The whole point of this exercise is to start bringing awareness to the fuel we are providing our bodies. We are showing ourselves that we have needs, too, and that our health is important to us. 

**Day 9: Look for Someone to Serve**

This may feel impossible right now, since your baby has many needs. However, even sending a simple text to let someone know you’re thinking of them can benefit you both. Thinking of someone who may be experiencing similar struggles helps you connect with others emotionally and feel less overwhelmed. Write down the names of three people you could reach out to today. Take a moment to reach out to at least one of them.

**Day 10: Keep a Simple Journal**

Keeping a small notebook next to your bed and taking five minutes to write in it every day can be very soothing. Today, take just five minutes to write something about your day. What went well? What are you feeling? What are you grateful for? What would you like to do differently tomorrow? What are you doing well as a mom? (Remember, you are an awesome mom!!!)


10-Days of Self Care for New Moms (Postpartum Care)

Your gut health likely affects much more of your body than you know. When your gut health is poor, there are obvious symptoms like gas, cramping, and bloating. But poor gut health has also been linked to issues such as the following:
* weight gain
* excessive hunger
* irritability
* anxiety and depression
* fatigue
* sugar addiction

Here are 10 simple tips to improve your gut health without medication:

**1. Eat fruits and veggies.** 
Some fruits and veggies can actually cause cramping and bloating if you have conditions like IBS (ex: cauliflower). However, the fibers and nutrients found in most fruits and veggies are great for gut health. They encourage the growth of healthy bacteria in the gut while limiting bad bacteria. When eating fruits and veggies, pay attention to how you feel afterwards. You may need to remove specific types of produce from your diet if they cause cramping or bloating. Here are a few examples of great fruits and veggies to improve your gut health: mushrooms, onions, peas, broccoli, leafy greens, bananas, raspberries, blueberries, etc. 

**2. Try yogurt.** 
Yogurt has probiotics (live bacteria) that are great for gut health. One of the best types of yogurt is unsweetened Greek yogurt, which is high in protein and rich in probiotics. Kimchi is also a good probiotic.

**3. Practice yoga.** 
There are several yoga poses that can stimulate digestion and relieve gas and cramping in the abdomen. Ever heard of "wind" pose?

**4. Reduce stress.** 
Stress can cause abdominal discomfort and affect healthy digestion. Notice moments throughout the day when you feel 

**5. Avoid fried or greasy foods.** 
Foods such as fried chicken, pizza, butter, etc. can increase inflammation and discomfort in the gut. If you cook food in oil, try using oils high in omega-3 fatty acids such as olive oil, avocado oil, and flaxseed oil. Omega-3 fatty acids are great for heart health and may reduce inflammation in the gut.

**6. Avoid artificial sweeteners.**  Studies have shown that artificial sweeteners can hurt the bacteria in your gut or cause the growth of unhealthy bacteria. In addition, many artificial sweeteners draw water into the gut and cause discomfort or loose stools (especially if you have a condition like IBS). Artificial sweeteners can also "trick" the brain into thinking you're eating real sugar, which messes with your insulin response...But that's a conversation for another day. Point is, artificial sweeteners are not the angels they are sometimes made out to be. Be wary!**

**7. Sleep.**
For one, getting enough sleep naturally improves your eating behaviors, which improves your gut health. But sleep impacts your health in so many other ways as well. Make sure to have a consistent nightly routine to prep your mind and body for a good night's rest!

**8. Exercise.**
Getting regular exercise is great for your gut health and your body's overall health. Aim for a variety of workouts including strength training, cardio, and flexibility. Losing weight can also improve the health of your gut.

**9. Limit added sugars.**
Added sugars are not great for your health in general and can hurt your gut microbiome (bacteria). But instead of going cold turkey and removing all sugar from your diet, try starting with some simple replacements. For example, 

**10. Get a health coach!**
The great thing about meeting with a health coach is that he/she can help you notice little habits that may be contributing to poor gut health and reverse them! A coach can help you develop a gentle and realistic meal and exercise plan that fits in with the needs of your lifestyle AND cares for your gut. Your coach can also address stress and help release mental blocks keeping you from your ideal health. So, if you haven't yet, make sure to chat with a HatchPath coach right away and get started on your journey to You 2.0!

How's Your Gut? 10 Simple Ways to Reduce Bloating, Cramping, or Gas

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Do you ever feel like your brain is working against you? Do you feel like you're mind and body are making it hard to stick with healthy habits? Do you feel frustrated when you crave foods you're trying to avoid?

Everything your brain does is meant to keep you alive and well. When you try to restrict your diet, your brain thinks you’re starving and sends out hunger signals to get you to eat. It also tells the body to hold onto more fat. When you try a hard workout, your brain wants to protect you from further pain and tries to convince you that you shouldn’t exercise again.

On the other hand, when you learn to work with your brain, it becomes 
much easier to develop lasting habits that actually stick for the long run.

**Annie Grace**

I am fascinated by the story of Annie Grace, author of “This Naked Mind.” She shares her story with alcoholism and how she tried everything to stop drinking. She would tell herself to drink less and end up drinking much more than she intended. She kept wondering “what’s wrong with me? Why 
can’t I change? Why can’t I stop drinking?”

One day, she just stopped trying to change and instead started trying to understand why she couldn’t stop drinking. She learned that the brain is just doing what it’s supposed to. Her brain was trying to keep her alive and the alcohol interacted with her brain, making it think it was necessary for 
survival.

So, it wasn’t her fault that she couldn’t stop drinking. It wasn’t because she didn’t have enough willpower. It wasn’t because she was weak or unmotivated. It was because her brain was doing what it was supposed to do.

Annie said that after learning about how the brain works and understanding that she was not weak, she woke up one day and no longer had the desire to drink. She told her husband that this was the last day they 
could get drunk together, so they drank for one more night, and after that, she was done. She simply didn’t want the alcohol anymore.

This story is very similar to my own. I finally started exercising regularly when it became a choice—when I actually wanted to exercise. I didn’t do it because I knew I “should” do it; I did it because I *wanted* to.

Is it possible to *crave* foods that make your body feel great? Is it possible to fall in love with exercise? Yes! It's all about learning to work *with* your brain instead of against it.

Feel Like Your Brain is Working Against You?

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You probably know people who eat more than you do and never seem to 
gain any weight. And every time you try to eat less, you just feel hungry 
and grumpy.

The truth is that you don’t have to restrict your diet to lose weight. You 
just have to help your body do the right things with that food. You need to 
improve your metabolism, for one, but not necessarily eat less. Eating less 
actually slows down your metabolism and makes it much harder to lose 
weight. It makes your brain think you’re starving, so it starts to ramp up 
hunger signals and stores even more fat.

**Block Removal**

Each of us has physical and mental "blocks" keeping us from our optimal health.

As you remove *your* blocks, you may naturally start eating less. If, for 
example, you discover that one of your blocks is being afraid of not getting 
enough food, then when you let go of that block, you may not feel the need 
to eat as much at each meal. You will eat when you are hungry. You won't need to starve yourself, and you will feel satisfied with each meal, both mentally and physically satisfied.

**Is It Possible To Not *Want* "Unhealthy" Foods?**

I remember growing up, when we would go out for ice cream, my dad would often not order anything. It wasn't that he was trying to be healthy; he just genuinely didn't want anything. Sometimes he would order a 
smoothie, but many times he wouldn't get anything. And that always blew 
my mind. I never understood how someone could simply not want ice 
cream.

And my dad was no health nut. If I made a salad for dinner, he would kindly eat some, but then he'd go make some cinnamon toast for himself. 

I, on the other hand, believed in "good food" versus "bad food." I regularly told myself I shouldn't be eating treats. So anytime we had an outing, or a wedding reception, or a birthday party where there were treats available, I could not stop thinking about that treat until I got some. It made it hard to 
genuinely enjoy the people I was with or other activities.

In a sense, I was mentally starving myself from treats, so I desperately wanted them anytime they were available.

My dad lived by no apparent health rules. He didn't restrict his eating at all. He never told himself he couldn't have treats, and because of that, even when treats were freely available, he didn't crave them. He didn't feel like he had to have as much as possible or take advantage of free food. The thought of food didn't completely overwhelm his mind at social events, parties, work, buffets, or outings.

**Addressing Eating Triggers**

I know it can be so discouraging when you're trying to be healthy, and yet 
it seems everything around you is bent on tearing you down. There are constant advertisements for pizza, sweets, sodas, etc. There are parties and social events. In our culture, food is a big part of our celebrations. We are completely surrounded by foods, ideas, and habits that are not healthy for us. We simply cannot avoid all of the things that might trigger us to eat.

What we CAN control is our relationship with food.

This is done by:
1. Identifying eating triggers
2. Identifying thoughts, experiences, and feelings surrounding those 
triggers
3. Making peace with food and triggers.

**Weight is Just a Symptom**

Weight is only an outward symptom of something going on inside. If you 
can figure out what those issues are and address them from the inside out, 
your body will naturally start to let go of the excess weight.

I don’t see weight as something shameful or blameworthy. You are not to blame! It may take longer than you hope to fall into a healthy weight, but it doesn’t matter! I want you to find peace and fulfillment along the 
way, as you find and address those blocks that are keeping you from your optimal health. You should slowly start to see improvements in every area of your life, not just around your waist. 

The reality is that as long as we are focusing on the symptom—as long as 
we are just trying to lose weight as quickly as possible—the longer we are going to struggle to lose that weight and actually keep it off. The sooner we can address the roots of the issue, the sooner we will start to see real, lasting changes.

Why Eating Less Makes It WAY Harder to Lose Weight

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In college, I believed that if I wanted to be in shape, look great, and have lots of confidence and energy, that I needed to do high-intensity training, strength training, cardio, and flexibility workouts every week. I would get myself excited and feel super motivated to start working out regularly. I would visualize how wonderful I would feel when I was in great shape and meeting my goals. And then I would start my rigorous workout routine and it would last…about two or three days. And then I would get busy, or it was just too painful, or I would get tired…I always had some excuse. I would always end up thinking, “Well, maybe next time. Now’s just not a good time to get in shape. I’m too busy with schoolwork.”

**Your Thermostat**

The reality was that my mind and body were set to a specific "thermostat." If you think of the thermostat in your house, you set it to a specific temperature, and the temperature of your house might fluctuate a couple degrees above or below, but it will always come back to the thermostat’s setting. The same thing happens with our minds and bodies. We have a set thermostat, and unless we do something to change it, we will keep coming back to it. Our weights will stay the same, our mindset will stay the same, our habits will stay the same, etc.
So, what do we do to change that thermostat? We find and remove 
“blocks.”

Looking back, I can think of two blocks that were keeping me from my fitness goals:

1. I didn’t identify as an athlete. In school, I was in marching band and swim team, and I only kept up with swim team to put it on my college application. I did not enjoy it. So even though I wanted to be in great shape, I did not identify as someone who was athletically inclined.
2. I associated exercise with pain and hard work, not enjoyment or 
physical reward. Whenever I exercised, I felt like I had to force myself, or push myself to work harder to get the results I wanted. I never felt like I loved or enjoyed the feeling of working out. I just felt like it was something I “had” to do to be in great shape.

This was unlikely to change, because at the time, I didn’t realize these blocks existed. 

But my sophomore year, I had a friend sign up for a half-marathon. Now, let me tell you that there was no physical activity I hated more than running. I wholeheartedly believed I would never like running. I just believed that my body was not made for running, and that was that. But there was a part of me that wanted to overcome that, so I signed up for the half marathon with another friend, and we started training together. 

We found a simple training schedule online and diligently followed it. I’m not sure I could have done it on my own, but we held each other accountable and actually stuck with the training.

And the craziest thing happened. I actually fell in love with running. At first, yes, I hated the burning in my legs. I hated the burning in my lungs and that sticky stuff that would build up in the back of my throat. But we 
picked a nice route that ran along a stream and was shaded by trees…and over time I started to look forward to our runs. My body grew stronger, but so did my mind. I started to love the feel of the breeze as we ran. I 
started to love spending an hour or two just out in nature and away from the craziness of school. I started to associate that burn in my legs with strength. I loved the feeling of coming home energized and clear-headed.

And one day I woke up and realized that I’d totally let go of that mental block/ I no longer believed I could not be an athlete. I no longer believed I was not a runner. I actually loved running. I ran because I wanted to, not because I thought I had to “push” myself to get in shape. It became a 
willing choice, not an obligation.

If we look at my original two blocks, you can see that both of them were removed. And the result was a rather dramatic change in my physical “thermostat.”

**Kieran Behan**

Most of the “blocks” we experience are mental. I found this story, which illustrates this point quite dramatically. Kieran Behan up until the age of 10 loved gymnastics and was determined to qualify for the Olympics one day. But at the age of 10 he had a tumor removed from his thigh and was confined to a wheelchair. Over the next 
several years, he also sustained a severe head injury, several fractures, and a snapped knee. But every single time, he fought his way through recovery, kept training, and eventually made it to the Olympics.

Kieran clearly set his thermostat high at a very early age. Consequently, it did not matter what happened to him physically, he was determined and driven and eventually reached the Olympics. He kept returning to level he’d set his thermostat to.

We often look at stories like this and almost idolize these people. They seem so different from the rest of us. But the reality is that they just have a different thermostat. 

We have a lot of excuses for not reaching our ideal health: I’m too tired, I don’t have time, my body just isn’t built for this, etc. But when you look at Kieran’s story, we really can’t have any excuses. He dealt with several severe injuries and still kept working to strengthen his body.

**So How Do You Identify Your Blocks and Remove Them?**

This is where coaches come in. Coaches can see what you may not be able to see and help you adjust your mindset and remove your blocks. 

Personally, I have developed a three-step process to facilitate the identification and removal of blocks. It’s called the “Roots Method.”

**The “Roots” Method**

Step 1: Find and validate the block

We start by identifying what blocks or injuries our minds and bodies may have sustained recently or in the past. It is important to do so without judgement. If you have a tree with damaged roots, you aren’t going to start beating up the roots to “punish” them. Likewise, we don’t beat ourselves up for our shortcomings, struggles, weaknesses, or other “injuries.”

Step 2: Heal

When you find out what’s wrong with the roots of a tree, you need to apply the right treatment. If they’re diseased, you apply medicine. If they’re dehydrated, you water them. The same thing applies to our health. If we have a fear, we address it and give it time and space to heal. If we avoid exercise because we associate exercise with pain or failure, then we need to retrain the mind to love and look forward to healthy movement.

Step 3: Strengthen

Once injuries are addressed, you strengthen the tree against future attacks by watering and nourishing it. You don’t shelter it from the weather by building a structure around it, but you do care for it in a holistic manner to help it continue to grow strong. We do the same thing with our health. We continue to strengthen ourselves by maintaining mindset, learning principles of fitness, etc. Thus, we give ourselves the peace and confidence that we will not fall back into old habits.

If you feel like you keep falling back into old habits and are never going to change, know that it's not your fault! Most likely, there is an underlying "block" that simply needs to be removed. You are not weak. Your mind and body are working hard to keep you alive. We simply need to show you how to work *with* your mind and body to start achieving your health goals. You can, and you *will* build healthy habits thay actually stick for life!

Keep Falling Back Into Old Habits? Here's Why.

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"Unbound" is a highly personalized 1:1 visualization and meditation-based program designed to help women heal their relationships with their bodies, food, and exercise. Through a combination of visualization, affirmation, meditation techniques, and mental re-framing, participants will gain the tools and strategies necessary to overcome limiting beliefs, tackle triggers, and eliminate mental barriers to lasting transformation. We will build custom visualizations, guided meditations, and recorded affirmations that you can keep, practice, and listen to for the rest of your life. Each session adds to your library of powerful tools to finally break free from destructive eating and exercise patterns! [PROGRAM GOALS:] Enhance self-image and body confidence; develop a healthier relationship with food and exercise; break free from overeating, binge eating, and yo-yo dieting; cultivate self-care habits; establish a positive mindset and overcome limiting beliefs.  [BONUS MATERIALS:] After your first session, you will get access to my video resources, trainings, guided meditations and visualizations, exercises, recipes, and workbooks to receive continued support and transformation in-between coaching sessions.

I battled with negative self-image, cyclic dieting, overeating, and excessive exercise for years. Though I studied nutrition in college, I still couldn’t figure out how to get myself to stop eating “junk food” and just be “good.” Sound familiar? It wasn’t until one summer that I finally let go of all the diet and exercise “rules” I’d imposed on myself and saw life-changing results. Over the next few months, my confidence grew, my relationship with food stabilized, and I learned to love exercise for the way it made me feel (NOT for how it made me look). I now use a technique I call “Mental Reframing” to help you overcome the limiting beliefs, blocks, and habits keeping you stuck - to finally break FREE from damaging eating and exercise patterns and heal your relationship with food, body, and exercise. With each coaching session, we will build a toolbox of skills and resources you can access for the rest of your life. Welcome to a life UNBOUND!

Session 4: healing the relationship with food, exercise, and body

Session 4

Practicing habit rewiring and visualization for creating new habit paths. 

Session 5

We will review how habit rewiring is going, make adjustments as needed, and slowly build on new, healthy habits. We will make a plan for upcoming weeks.

Session 6

[GOAL] Building confidence and self-esteem. [TOPICS COVERED] Crafting empowering affirmations; visualization techniques for self-image improvement; daily affirmation and visualization practice; journaling for self-reflection and progress tracking.

Crafting Your Own Transformational Visualizations and Affirmations

[GOAL] Understanding and accepting your body. [TOPICS COVERED] Self-reflection on current body image; identifying negative self-talk and limiting beliefs; visualization and meditation techniques for body acceptance; setting positive intentions and affirmations.

Reconnecting with Your Body

[GOAL] Building a healthier relationship with food. [TOPICS COVERED] Introduction to mindful eating; recognizing emotional eating triggers; techniques for intuitive eating; developing a balanced and sustainable nutrition plan.

Mindful Eating and Intuitive Nutrition

[GOAL] Reconnecting with physical activity in a positive way. [TOPICS COVERED] Shifting the focus from appearance to health and well-being; exploring enjoyable forms of exercise; setting realistic fitness goals; creating an exercise routine aligned with self-care.

Exercise as Self-Care

[GOAL] Breaking free from overeating and binge eating. [TOPICS COVERED] Identifying emotional eating patterns; coping strategies for emotional triggers; mindfulness-based practices for eating; creating a personalized emotional eating toolkit.

Reframing the Emotions Surrounding Eating

[GOAL] Fostering a positive and guilt-free relationship with food. [TOPICS COVERED] Understanding the diet-exercise-guilt cycle; challenging diet culture and societal pressures; developing a sustainable approach to nutrition; creating a lifelong plan for self-care and self-compassion.

Breaking Free from the Diet/Exercise/Guilt Cycle

Heal your relationship with food, body, and exercise

Break Free From Overeating, Binge Eating, Emotional Eating, Diet/Guilt Cycles, Yo-Yo Dieting, & Negative Relationship With Food, Body, and Exercise

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Together, we will create a personalized visualization to help you overcome any unhealthy relationships you may have with food, your body, and exercise. This guided visualization will serve as a powerful tool to reframe your mindset, boost self-confidence, and foster a positive and sustainable approach to your well-being.

In today's session we are going to practice grounding as a tool for healing the relationship with food, body, and exercise 

Session 2

Gain clarity about your relationship with food, body, and exercise. Identify and challenge negative beliefs and patterns. Create a custom visualization to support your journey to a healthier self-image. Learn techniques to reduce stress and anxiety related to these areas. Cultivate a positive and empowering mindset. (Includes high-quality recording with background meditation music you can keep for life. I will create this recording after the session based on our discussion.)

Custom Visualization 

Create a custom visualization (includes recording you can keep for life)

Custom Visualization: Heal Your Relationship with Food, Body, and Exercise (Single Session)

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What if you woke up one morning and couldn't wait to start exercising? What if you only craved the foods that make you feel energetic and strong? How would that change your life? Often, we try to rely on motivation to reach our health goals, but that motivation only lasts so long before we give up or get off track. And many of the diets and exercise routines we follow are just making us tired, hungry, and miserable! The "Holistic Wellness and Accountability" program is an 8-week program to kickstart your journey to lifelong health. We do this by re-wiring the brain to stop self-sabotage and actually fall in love with fitness! Thus, no motivation required! We take a holistic approach to health and wellness by addressing diet, sleep, motivation, exercise, emotional health, and more. You will also get access to the full Unbound course material for daily support in-between coaching sessions. This includes a program workbook, recorded meditations and visualizations, efficient exercises, balanced recipes, access to our Facebook support group with weekly live calls, and recorded lessons on nutrition, exercise, mindset, sleep, water, and other aspects of holistic health. Check out our sessions for a detailed list of landmarks throughout the program.

Stop relying on motivation and discover foods and exercises that make you feel great! Set and build on micro goals to propel your progress towards better health and wellness.

Rewiring the brain to stop self-sabatoge

Discover the real reasons you are struggling to reach your health goals. Discuss where you are now and where you would like to be by the end of our 10 weeks together. Set micro-goals to build upon throughout the program. At each session, we will follow up on the goal from the previous week and adjust or set a new goal. We will also discuss what "blocks" come up that get in the way of your progress (mental or physical blocks) and find simple ways to overcome them so you can keep progressing towards your goals! Prior to this session, you will fill out an intake form to assess where you are now and what goals you have. We will refer back to this form later in the program. At the end of the session, we will practice a visualization exercise to solidify your initial three chosen micro goals.

Where are you and where are you going?

Discover the reasons our brain works against us when we try to make healthy changes. Discuss how to raise your thermostat to consistently fall back on lifelong healthy habits.

re-wiring the brain to stop self-sabotage

Discuss mindful and intuitive eating. Assess current relationship with food, eating habits, and the trigger-habit loop. Learn about the first signs of hunger and how to tune-in to the needs of mind and body and address them when they arise for consistent health and wellness. (Includes self-care: noticing the deeper need before turning to food.) Discuss how the brain responds to food and why some foods cause leptin resistance. Identify foods and meals that can help improve the communication between mind and body. Discuss simple food replacements and how to balance meals and snacks without counting calories or measuring food (macros, etc.).  Develop custom meal plan.

Nutrition

What are the different types of exercise and which types are good for energy, strength, heart health, weight maintenance, etc. How to stop relying on motivation and start looking forward to your workouts! Set a custom exercise plan based on your goals and your lifestyle.

Exercise

Discuss powerful stress management and self-care techniques for improved energy, motivation, and long-term health.

Stress management

Coaching to improve the quality and quantity of sleep.

Sleep

Prepare a powerful morning routine to boost your energy and increase daily productivity and motivation.

Morning routine

We will assess your progress throughout the eight weeks, discuss micro goal setting, and create a plan for lifelong habit change and progress so you can keep going strong even after we stop meeting! We will also review how your meal and exercise plan is going and make adjustments as needed.

Assessment, micro goal setting, and lifelong habit change

Rewire the brain through holistic techniques: fall in love with great food, exercise, and self-care

Holistic Wellness and Accountability

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6-Week program to identify and remove the "blocks" keeping you from your ideal health. Four one-on-one coaching calls are supplemented by daily videos, workbook exercises, audio meditation and visualization recordings, metabolism-boosting recipes and exercises, and printable affirmations. Also includes access to the "Unbound" Facebook support group. Strengthen your relationship with your body and with food, learn to work with your brain to develop lifetime habit changes, and boost your metabolism while cutting hunger to achieve lasting weight loss. We will cover the three pillars to consistent, lasting weight loss: mindset, diet, and exercise. More specifically, we will heal the connection between your mind and body to stop self-sabotage, discuss eating habits that kick cravings (without calorie counting or giving up the foods you love), and identify simple exercises that boost your metabolism for rapid weight loss in under 20min/day.

Identify where you are now and where you would like to be. Practice visualizations to align your whole self in preparation for change.

Validate

Identify and remove the unique "blocks" keeping you from your ideal health.

Heal

Learn key nutrition and fitness principles to accelerate weight loss.

Strengthen 

Set powerful goals and identify "micro habits" to start implementing in your life. Discover the secret to building habits that actually stick for a lifetime.

Certifications

Programs

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