Sup y'all! As some of you may know, I am a huge advocate for mental health. Not only is my partner a Licensed Clinical Marriage and Family Therapist, but I have had the opportunity to have my own therapy and experience some really cool modalities with that which has helped in my own healing. I am very passionate about how nutrition can aid in our healing and studies do show a ton of benefits for our mental health when that is improved. I'd like to share a simple article about some ways to boost your mental health by switching some things up with nutrition: Mood Food: How to fight depression naturally with nutrition. Another great resource is the book "Food for Thought" by Dr. Lisa Goehler Food for Thought: Changing How We Feel By Changing How We Eat: Goehler Ph.D., Lisa E, Trafton Ph.D., Jodie A, Zimmerman M.S., Joan M, Gaykema, Mara: 9780983246572: Amazon.com: Books You can get it used really cheap! Happy Wednesday!

Come join the meeting for help and tips on how to keep progressing with your goals! Who's in??

A difficult topic. After coaching for a while, I've experienced, from the coaching perspective, a lot of different family/friendship dynamics that can either make my client's journey easier or harder. Your ability to handle the friction that might come with stating what your goal is to friends/family is extremely important. I have seen my clients make incredible progress- I'm talking 15-20 pounds down in a few months, only to begin to stall out OR even trend back up in weight because they cannot say "No" to their spouse, friends, or other family members. Or, which is arguably more difficult, the friend/family member will actively push back on the healthy habits my client has been implementing, causing that friction in the relationship and the client to "give in" to keep the peace, which in turn impacts my client's progress. How I handle this is different every situation, but here are a few starting points I suggest: - Keep a like-minded and goal focused team around you- it's a no-brainer that your circle should actively push your towards the good things in life, not hold you back. - Continue to remove negative influences in life- goes without saying. Sometimes it's limiting time and setting boundaries if you aren't removing completely. This is your choice. - Educate them on your goals- people have to know! Those good people will honor your goals and even help you stay accountable to them! - Socialize without a food focused event (bowling, coffee, parks, etc)- there are so many others. I am not saying to never go out and grab dinner with people, but I will tell you that if this is done even 2-3x a week and you don't have the education/self-control to select options that still lead to progress, you will not make the progress you truly want. Goals/expectations need to match your actions!!! Let me know if you've experienced anything like this if willing to share! Happy Friday! Coach Em

Pets make the world go round. Show off your companions <3 Meet my fitness accountability partner, Freyja. She's a Belgian/Dutch shepherd mix and black cat with all the sass. She's better than a fitbit reminder of its time to get moving as she will slap the phone out of your hand, and replace it with her favorite toy or leash. Want to get your heart rate up? Take her for a walk at night when you only see her scary eyes and she chases you....for fun On the flip side, Dumpling, pitty/lab mix is my recovery partner. He loves to remind us to stop and smell the flowers and absorb sun as much as possible. Want a movie marathon, he will share your popcorn. Watch out for any horses that show on screen, those are big scary dogs.

Hey guys! Happy Monday! I wanted to ask and see if there is any interest in morning meetings in this group? I have no clue how your schedule's are- mine is fairly flexible day to day. Just trying to think of different time options in case it is needed/wanted! Comment below the times that work for you typically during the week & weekend AND your time zone. Coach Em