The goal of a Wellness Consultation is to help you gain a better understanding of your health priorities and goals. This consultation will help you take stock of what is currently going on in your life and create a 90-day plan to help you reach your goals. Some recommendations will include natural remedies, supplements, and essential oils to help support your journey.
I prefer to be transparent in my business practice so please know I do make a small commission off of the products I sell (if you make a purchase) so I never charge for these sessions.
If you decide not to buy anything, that is okay!! No pressure from me, just guidance and support. I simply know that our time together will be more successful if you have the products to support your journey. I have done a great deal of due diligence to find the best companies and products so you don't end up buying "snake oil"!
Step 1: Think Through Health Priorities, Goals, and Natural Solutions
At the beginning of the...
By skipping the assessment process, most practitioners are simply "winging it". We have to trust the information you have given us to be true and that you haven't left anything out of your history. I often forget to inform a practitioner I am working with of ALL the issues going on in my body so I have to assume my clients forget too. I think we can all get in that excited mindset of starting a new program and just wanting to get to work immediately!...
Mindset is more than a popular gym buzz word. It is has been studied in the fields of cognitive and positive psychology since about 1920, and that has provided a scientific foundation to help trainers like me understand how our beliefs influence our behaviors.
People in the wellness world are coming from two different mindsets, promotion or prevention. The promotion focused person may exercise with a focus on the improvements associated with living a healthier lifestyle. The prevention focused mindset might focus on avoiding medical issues and joint replacements. As a trainer, it is important for me to understand my client's mindset because I am able to encourage them in different ways. People with a...
I am really excited about this platform and am looking forward to building a bigger community that I can help. Our group is called The Mindful Way. I will be sharing 2-3 posts a day there to help keep you mindful each and every day. We can all forget to take care of ourselves - I don't know why it always falls to the bottom of the to-do list, but it does! So every day of the week I will be bringing you different ways to incorporate wellness into your life.
Here is what you can expect:
little reminders to be grateful with some helpful journal exercises
mini-workouts ranging from 3-15 minutes
the stretch of the week to practice daily
self massage & foam rolling tips
A Short & Sweet workout…well maybe not sweet, let’s replace that with sweaty! Make sure you get warmed up for a few minutes before you get started but that is also why the first exercise is high knees because that will finish off your warm up quite nicely.
Tabata training is performed in intervals working as hard as you possibly can for twenty seconds and resting for ten seconds. During your rest period try to take a couple deep breaths in through your nose and out through your mouth to help slow your heart rate down and prepare for the next round. You repeat this eight times to total four minutes. Take a one minute break in between each exercise. Don’t hold back! You should not be able to work as hard/fast on your last round as you do on your first. If you can that means you are not giving each round 100% effort or perhaps you are a super hero.
Low Impact: March in place with high knees as quickly as you can bringing your knee as close to...
As a personal trainer I learned to hold a stretch for 20-60 seconds. As a yoga instructor I learned you may hold a stretch for 5 minutes to gain the maximum benefit and you haven't mastered a pose until you can maintain it for three hours!
Through teaching and practice I have learned it takes most people at least a minute for their body to actually relax into the stretch. I believe that is the goal. Our body has a couple defense mechanisms built in to protect us against tearing the muscles and tendons so our first reflex when stretching is for the body to resist a little.
You should hold a stretch as long as it takes to feel your body let go of that resistance, notice a release, and gently take it a bit further. If you don't allow your body...
Drink up and let your body enjoy the vitamins, minerals and antioxidants including vitamin A, B6, C, E, K, phosphorous, manganese, magnesium, potassium, pantothenic acid, thiamin, niacin, folic acid, copper, alpha lipoic acid, lutein, glutathione, chlorophyll, choline, calcium, and iron.
I have provided you with ten different exercises so you could stop right there with a quick workout or you can keep repeating as many rounds as you would like for a longer, more challenging workout. Every time will be a slightly different workout which will help keep you from boredom and keep your body challenged in different ways.
If you want a longer workout, another option would be to do this entire workout tabata style instead of counting repetitions. Since tabata rounds take four minutes each, that would make this a 40...